My Life & Body Transformation: Thu 7/13

Friday, July 14, 2017

Thu 7/13 - Upper

Workout: Golds
(60#DBShldr)3x8
(160#SeatRow)3x8
(70#DBInc)2x8
(180#PullDn)2x8
(80#EZCurl)2x10
(55#Crunch)2x10
(80#OHTri)2x13
(CrunchTwist)2x15
(15#RDelt)2x12
(130#Fly)2x10

42 + 5 = 47mins

WO over lunch. Since I went heavy on incline on Tuesday, I started with shoulder press today, paired with seated rows. Both were good. Then I did incline and pulldowns. I had to work on incline more than I thought with this weight after shoulder press. Then I did EZ bar curls with weighted crunches. Next were overhead dumbbell triceps extensions with crunch twists. Very good triceps work and I should have gone heavier. Normally I don’t get more than 10=11 reps with 80#DB’s. Finished up with some rear delt and chest fly’s. Good WO.

Weight:
I weighed 168.8 this morning. Coming back down nicely. And quickly.

No comments:

Post a Comment

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.