My Life & Body Transformation: Fri 3/17

Friday, March 17, 2017

Fri 3/17 - Upper

Workout: Snap Fitness
(75#DBInc)3x10
(175#SeatRow)8,8,10
(50#DBInc)2x8
(175#PullDn)2x10
(130#RopeExt)2x11
(35#Curl)2x11
(25#Crunch)3x10
(130#RDelt)2x12

32 + 6 = 38 mins

Stuck to diet well the last 3 days. Feeling good this morning. I got in a quick WO after work today. Started with incline and seated row superset. Both felt good. I was expecting this to be harder since i’m not used to dieting at all. Still had very good strength. Next I did shoulder press with pulldowns. Finished up with a combination of rope extensions, curls, weighted crunches and rear delt fly’s. Pleased. In and out in under 40 mins including warmup. Kept volume right where it should be.

Weight:
I weighed 174.4 this morning, down from 183.2 on Monday. Hiking this weekend and a lot more food on the agenda. Weight will spike big time.

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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.