My Life & Body Transformation: Thu 1/15

Thursday, January 15, 2015

Thu 1/15 - Pull Day (work gym)

Workout: Work Gym
(185#SmBOR)4x10 - Good
(LegRaise)4x30 - Really good
(163#PullDn)3x8 - Very painful on R elbow/forearm
(50#SealRow)3x10
(15#RDelt)3x10
(20#Crunch)12,10,10

40 mins + 5 w/u = 45 mins

Didn't have a lot of time and didn't want to do a ton of pulling because of my R elbow and forearm so it worked out just right. Smith bent over rows felt really good. I haven't done BOR in a while. Supersetted rows with lying leg raises. Bumped the reps again on these and did sets of 30. I started at sets of 20 a couple weeks ago. These 2 exercises took a while. 30 reps just takes a while. I'm going to have to start doing hanging leg raises, but that's going to be hell on my elbow and shoulders. Next I did pulldowns. First set felt great. 2nd set OK. 3rd set I could barely hold the bar in my right arm when pulling. Really painful. Shouldn't have done these.

Seal rows were OK. My R arm was still bothering me from pulldowns. Finished up with rear delt DB raises and some weighted crunches. Decent WO.

Nutrition:
I weighed 178.6 this morning.

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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.