My Life & Body Transformation: Sun 4/26

Sunday, April 26, 2015

Sun 4/26 - Upper Accessory

Workout: LA Fitness
(35#IncFly)3x11
(100#Crunch)3x11
(60#SealRow)3x10,45x10
(20#DeclineCrunch)3x10
(58#UprightRow)3x12
(73#PushDn)12,10,10
(15#1ArmPushDn)2x13/13
(85#LDelt)12,10
(130#RDeltFly)10,8
(PullDn)165x8,145x10
(65#BBCurl)2x10

64 + 6 w/u = 70 mins

Since my refeed was yesterday, I really wanted to work out today (Sunday) because going back to strict cut today was going to be hard and I wanted to take advantage of the carbs/energy from yesterday. So I did an upper/accessory WO today, hitting some of the stuff that I didn't have time for yesterday. I started with incline DB fly's. In the past these could be too painful to do because of my R shoulder, so I warmed up well and started real light (15# DB's). I worked my way up to 35#DB's which seemed to be a good working weight today. I did 3 sets, real controlled with pauses at extension. Made sure to keep my shoulder blades packed and shoulders retracted. This seemed to really help the stress on my shoulder. Felt good. I supersetted cable crunches with the fly's.

Next I did seal rows. By the 3rd set these got heavy. I did a drop set to 45#'s (mainly becuase I was grabbing the 45# DB's for pullovers next) and w/o much rest these felt really heavy after a couple of reps. Felt good activation in my back on these. Next I supersetted pullovers with decline crunches. Both were pretty good. Next I supersetted cable upright rows with pushdowns. After 3 sets of those, I did 2 sets of 1-arm pushdowns.

I supersetted 2 sets of machine lateral raises and rear delt fly's. During the 2nd set of lateral raises, I felt something "pop" in my back/chest. It hurt, but felt more "weird" than painful. The pain set in later. Finished up the WO with some pulldowns and barbell curls. Felt good to get some work in. Nothing real heavy. Just wanted to stimulate some muscles.

Not sure what that "pop" was, but I'm really uncomfortable now after the WO and it's painful to turn my head to the left. Going to take some advil.

Nutrition:
I weighed 182.6 this morning. 4 pound bump from refeed yesterday. I'm going to eat some carbs today, but stay in a slight deficit. Back to harder cutting tomorrow.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	260	151	24	1,875
	Calories	1041	604	219	1,864
	Percent	56%	32%	12%	`

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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.