My Life & Body Transformation: Tue 5/19

Tuesday, May 19, 2015

Tue 5/19 - Pull Day

Workout: Work Gym
(185#SmBOR)5x8
(163#V-barPullDn)5x8
(55#SealRow)3x8
(100#CableCrunch)3x10
(58#HodgePull)4x10
(75#EZBarCurl)3x11
(80#UprightRow)3x10
(75#DBRow)2x10
(60#RDeltFly)2x10

68 mins + 6 w/u = 74 mins

Pull Day at work gym over lunch. Similar to yesterday, I went for a bit higher volume. BOR felt heavy. Back still fatigued I think from all the weekend lifting work in the yard. V-bar pulldowns were good. I supersetted seal rows with cable crunches. Had to go lighter than normal on seal rows. Next I supersetted Hodge pulldowns with EZ bar curls. The Hodge pulldowns are hard to describe, and that's not the correct name, but they target the Latissimus Dorsi (lats). First time I did them and could really feel them in my lats and lower traps. Finished up the WO with upright rows, DB rows and rear delt fly's. Really hammered back today.

Nutrition:
I weighed 179.4 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.