My Life & Body Transformation: Sat 3/12

Tuesday, March 15, 2016

Sat 3/12 - Pull (LA Fitness)

Workout: LA Fitness
(135#IsoRow)3x10
(115#IsoRow1arm)2x12
(55#Crunch)4x12
(160#VbarPull)4x10
(Crunch)3x15
(50#SealRow)2x10
(25#RDelt)3x10
(35#Inc/HCurl)10/10,30x10/10

53 + 7 = 60

Back in Leesburg and I hit the gym for a pull day. Tomorrow will be push. Started with 2-arm iso rows for 3 sets, superseded with heavy crunches. Added 2 lighter sets of 1-arm rows. Next I did vbar pulldowns supersetted with body weight crunches. Then I did seal rows. Finished up with rear delt fly’s supersetted with incline/hammer curl combo. Started out with 35#DB’s and dropped to 30’s. Good pull WO. I was tempted to do more, but the last time I did a heavy pull/push split like this, I really hammered the pull day and was still worn out for the push WO the next day. So today, although this was plenty of volume, I didn’t go too crazy. ;)

Nutrition:
I was home in Leesburg for the weekend so I didn’t have scale or weigh myself. I ate a fair amount most of the weekend and weight will be high on Monday.

No comments:

Post a Comment

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.