My Life & Body Transformation: Tue 11/22

Tuesday, November 22, 2016

Tue 11/22 - Push day (Ida Lee)

Workout: Ida Lee
(55#DBShldr)4x8
(75#SideInc)3x10
(RevCrunch)18,15,12
(45#Pullover)3x10
(Crunch)3x10
(90#Skulls)8,6+50x10
(15#RDelt)2x10
(BandRDelt)2x20

55 + 5 = 60 mins

Push day at Ida Lee. Didn’t want to go real heavy today, and I didn’t on shoulder press, but really pushed everything else and had a great WO. Started withshoulder press, starting each set at 3 min intervals, so about 2-2.5 mins rest. Wanted a good shoulder stimulation and not go near failure. Then I did side inclinewith reverse crunches. I bumped up the weight on side incline and pushed crunches for AMRAP each set. Then we did pullovers with crunches. Then we went for 2 heavy sets, plus a drop set on skull crushers. Finished up with rear delt fly’s with DB’s and then bands. Good WO.

Nutrition:
Eating hasn’t gotten too out of control yet. Feeling good.

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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.