My Life & Body Transformation: Fri 11/21

Friday, November 21, 2014

Fri 11/21 - Pull Day

Workout: LA Fitness
(145#SeatRow)4x10,115x12
(100#Crunch)4x11
(190#RevGripPull)4x10
(30#Pallof)3x10
(90#DBRow)3x10
(50#FacePull)3x10
(35#IncCurl)9+9,30x9+9,9+9
(25#SealRow)3x10
(80#UprightRow)4x10
(InvertRow)11,10,9

92 mins + 5 w/u = 97 mins

Sarah and I hit the gym for another early morning WO. Pull day for me, Upper for her (meaning she did pull w/ me plus some pressing). Started with seated rows and bumped up the weigth. 4 good heavy sets and one back-off set. Supersetted with 4 sets of cable crunches. Next we supersetted reverse grip pulldowns with paloff presses. Pulldowns were really good. Pallof presses were really hard after 4 heavy sets of crunches. Next I did DB rows while Sarah did shoulder press. That was the meat of the WO done in about an hour.

After the meat of the WO, we did face pulls supersetted with incline curls + pinwheel curls. Curls felt really heavy after all the rowing. Then we tried a new movement I've heard called Seal Rows. You lie face forward on an incline bench with arms hanging toward the floor. You grab DB's and do rows, squeezing and retracting the shoulder blades back. Really liked these. Great upper back activation. Sarah went to shower and I finished up with 4 sets of upright rows and 3 sets of inverted rows. Inverted rows were really difficult after hammering my back all WO. Good WO. Not quite used to working out in the morning yet, but it feels great to have it done and the rest of the day ahead of me.

Nutrition:
I weighed 178.4 again this morning. Macro breakdown has been about P/C/F 215/500/30 = 3,130 cals (body weight X 17-18cals/day). Not getting enough fat, so I'll TRY to start adding fat and cutting down on carbs. 30 grams of fat for long periods just isn't enough. It's going to be tough adding in fat, mainly with eating more almonds and some peanut butter in my oatmeal, at the expense of a couple bowls of cereal.

Here is what's been a typical nutrition day for the last 8 weeks. This was a WO day. Rest days are slightly less carbs and around 2,900-3,000 cals.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	228	531	32	3,332
	Calories	913	2125	289	3,327
	Percent	27%	64%	9%	`

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A little about my journey...

Hi, my name is Kip. On July 24th, 2011 I made a decision to change my life. At the time I weighed 250 pounds, was sedentary, my blood pressure was 170/110 and I was already on a max dose of BP medication to control it. I was well on my way to turning 40 and having a heart attack. This blog is about what I’m currently doing to improve my health and my journey to get my life and health back under control to get to where I am 9 months after starting (Apr 2012) - which is 170 lean pounds, no blood pressure meds and a new outlook on life.

I decided to start this blog for 2 reasons. First, it's a record where I can look back to see what’s working and what isn’t so I can make improvements. Second, a lot of people have asked me what I've done to transform my body, so hopefully it can help someone else glean some helpful information they can incorporate into their lives to make positive impactful changes. So, here it is. Since I'm just starting this blog 9 months in, I'll post a few blogs to recap in more detail where I was and how I got here. Going forward I'll be posting workouts and training/diet/nutrition information I think others can benefit from. I didn’t re-invent the wheel, so I’ll be referencing materials I use along the way. Below there's a picture taken shortly after a body fat test in May 2013.