My Life & Body Transformation: Fri 2/10

Friday, February 10, 2017

Fri 2/10 - Upper

Workout: Snap Fitness
(75#DBInc)10,10,9P
(65#DBInc)2x10P
(175#PullDn)4x9
(AbCircuit)
(120#ShldrPress)3x10
(200#CableRow)3x15
(AbCircuit)
(130#RDeltFly)3x12
(35#Curl)11,10
(75#OHTri)12,9,9
(AbCircuit)

65 + 8 = 73 mins

I went fairly heavy on incline the last 2 WO’s so I went lighter today and did very controlled paused reps. 3 sets low incline, 2 sets steeper angle incline. Supersetted these with pulldowns. Then we did our first ab circuit. The ab circuit was leg raises, 1min plank, 30 sec side planks, circle crunches. Next we did shoulder press supersetted with standing cable rows. Then we did our 2nd ab circuit. Then we did rear delts, curls and triceps work followed by our final ab circuit. Very good early morning WO.

Weight:
I weighed 177.8 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.