My Life & Body Transformation: Sat 12/17/22

Monday, December 19, 2022

Sat 12/17/22 - GPP

Garage Gym

(PullDn)100x4x12

(Plank)4x40

(PushDn)55x4x12

(Curl)25x12,12,Hx12,12

(Hang)30,30,40,40

(StepDn)6"x4x10

(Squat)3x30

(Crunch)3x15

(Delt)10x3x12

45 mins

GPP day. I kind of felt like doing pull-ups, but figured I'd give them a break after a lot of sessions over the last week, including the b'day challenge. So I did pulldowns and planks. Pulldowns I did 2 sets overhand, 2 sets underhand grip. Next I did pushdowns and curls (2 sets normal, 2 sets hammer curls). Next I did a circuit of dead hangs (under and over grip), step downs from 2 45# bumpers, and deep squat holds. Finished up with crunches and delts. For delts I did a 10# plate on a rope and did raises from floor to overhead.

Nutrition/Weight:

175.8

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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.