My Life & Body Transformation: Thu 7/27

Thursday, July 27, 2017

Thu 7/27 - Pull Day

Workout: Golds
(35#Pullups)9,9,7
(60#Crunch)3x10
(145#BOR)2x8
(CrunchTwist)2x12
(35#Inc/HCurl)10/10,30x10/10
(15#RDelt)2x12

32 + 4 = 36 mins

Quick Pull WO over lunch. Started weighted pull-ups with a 35#DB between my legs. My hamstrings started cramping up from holding it in place. Luckily, there was a weight belt hanging around so I used that for the next 2 sets. Much better. Pull-ups were very good. Supersetted with weighted crunches. Then I did BOR and crunch twist for 2 sets each. I’d planned on 135#’s, but there was a bar with 145#’s on it, so I just used it. Finished up with incline/hammer curl combo, supersetted with rear delt fly’s. Very nice WO.

Nutrition/Weight:
I weighed 165.8 this morning. Still having issues with cramping. Diet for a couple more days, then a maintenance/recovery/growth period for a couple weeks (at least).

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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.