My Life & Body Transformation: Wed 11/23 - Pull Day (weighted pullups)

Wednesday, November 23, 2016

Wed 11/23 - Pull Day (weighted pullups)

Workout: Ida Lee
(25#Pullups)8,8,6
(160#SeatRow)4x8+120x20
(85#Crunch)3x10
(120#RevGripPull)2x10
(60#PCurl)12,10
(40#RDelt)2x10
(10#RDelt)2x10

40 + 5 = 45 mins

Pull day today at Ida Lee. We didn’t have much time, so rest times were short. I hadn’t done weighted pull-ups in a LONG time, so I didn’t add a lot of weight. I put a 25#DB betweenmy legs and got 8,8,6. Not bad on short rests. Then I did 4 sets seated rows plus a 5th drop set of 20 reps. Then we did cable crunches with reverse grip pulldowns. I used to do heavy cable crunches ALL the time. Probably haven’t done them in over a year. Then I did preacher curls with rear delts. Finished up with some more light rear delt fly’s. Good WO in a short time.

Nutrition:
Still not totally off the rails. Yet. :)

1 comment:

AnonymousNovember 26, 2016 at 11:31 AM
billy@mail.postmanllc.net
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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.