My Life & Body Transformation: Sun 3/22

Sunday, March 22, 2015

Sun 3/22 - Back/Bi's

Workout: LA Fitness
(65#SealRow)10,10,10,9,50x10
(195#PullDn)8,8,7,145x10
(25#Crunch)4x12
(73#SeatRow)3x10,58x10
(75#BBCurl)3x9
(30#IncCurl)13,10
(115#RDeltFly)13,11,10
(85#UprightRow)3x10

60 mins + 5 w/u = 65 mins

Bumped weight on seal rows and got good reps. Took video to check form. 65#DB's felt heavy for these. 4 heavy sets and 1 back-off set. Next we supersetted pulldowns with crunches. I bumped the weight on pulldowns, and they were heavy. 3 heavy sets and 1 back-off. Bumped weight on weighted crunches. Abs still sore from yesterday.

Next I supersetted seated rows (bumped weight here too) with barbell curls. I went heavier on curls than I have since doing them again. Left forearm started getting fairly painful at this point and started cramping a bit. Next I supersetted incline curls with rear delt fly's. Left forearm getting progressively worse so after 2 sets of incline curls, I tried to switch to hammer curls. Couldn't get a single rep in left arm. Stopped and gave them up for today. Finished up with upright rows. Bumped the weight here too.

Good WO. Pushed weight up on nearly every exercise.

Nutrition:
I weighed 186.6.

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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.