My Life & Body Transformation: Wed 6/7

Thursday, June 8, 2017

Wed 6/7 - Upper

Workout: Golds
(80#DBInc)10,9,7
(155#BOR)3x10
(70#IsoShldr)2x8
(180#PullDn)2x8
(73#VbarTri)2x12
(70#EZCurl)2x10
(55#Crunch)2x12
(45#RDelt)2x10
(CrunchTwist)2x10
(23#ChestRaise)2x10

47 + 10 = 57 mins

Quick WO over lunch. Started with incline and BOR combo. Reps were fairly good on incline (same as weekend WO), but R shoulder didn’t feel right at all, not even during warmupwith light weight. BOR felt really good, though I was lightheaded after each set. Shoulder press and pulldowns were fine. I did vbar extensions for triceps again instead of using the rope. Can really push the weight better, though still harder to get into position. R elbow doesn’t like triceps work at all right now. Supersetted these with EZ bar curls andweighted crunches. Finished up with rear delt raises, crunch twists and chest raises. Pretty solid mid-week WO and still maintaining lifts fairly well while getting pretty lean.

Weight:
I weighed 168.2 this morning. Starting to look and feel fairly lean. Not sure how much longer I’ll be able to hold strength if I continue to drop weight.

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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.