My Life & Body Transformation: Thu 8/27 - Wed 9/9 - Vacations with lots of activity

Thursday, September 10, 2015

Thu 8/27 - Wed 9/9 - Vacations with lots of activity

Been busy the last couple weeks with 2 vacations. But it wasn't all relaxing at the beach and poolside. I got in some great work in the way of runs, walks, rides and WO's. Below is a high level recap of the last couple weeks. I had some really good upper body WO's. Didn't do legs at all in the gym because I was doing a fair amount of running, biking and walking. The upper WO's below show first 2 main movements only. This is just due to space limitations here. I was really lean when I went on vacation and somewhat depleted. After the initial bump in weight, I maintained fairly well.

Date	Day	Time	Activity Summary	Weight
27-Aug	Thu	48	3 miles in 48 minutes.	168.0
28-Aug	Fri	90	6.7 miles. 3 miles run in 28:30 (9:30 pace).	167.8
29-Aug	Sat	111	(80#Inc)8,7,6,65x10,45x10,(35#Pullups)3x8	170.2
30-Aug	Sun	100	17 mile bike ride	172.6
31-Aug	Mon	55	4 mile run + 1 mile c/d. 3 mile walk. Bike in PM.	172.0
01-Sep	Tue	110	(75#Inc)10,8,8,8,(35#Pullups)9,8,(PullDn)2x10	171.8
02-Sep	Wed	120	25 mile bike ride in 1:59 , 12.6 MPH. 1,343 cals.	174.6
03-Sep	Thu	62	5 miles in 46:10, then 1 mile c/d in 16 mins. 62 total.	172.0
04-Sep	Fri	105	(80#Inc)8,7,7,6,(SeatRow)4x10,(100#Skulls)9,7,80x11,10	172.4
05-Sep	Sat	90	3.5 miles on the App Trail, then sunset at Bears Den.	175.0
06-Sep	Sun	180	31 mile bike ride on the W&OD trail to Purcellville and back	173.4
07-Sep	Mon	76	(80#Inc)8,6,6,6,(SeatRow)4x10,(165#PullDn)3x8	176.4
08-Sep	Tue	0	Much needed Rest Day!	176.6
09-Sep	Wed	46	2.75 miles in 46 mins. 16:30 pace.	173.6

Overall, a great couple of weeks off work, great times with family and Sarah and some awesome WO's. Really enjoyed all the biking, a few really good runs (for me) too.

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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.