My Life & Body Transformation: Tue 1/1

Tuesday, January 1, 2013

Tue 1/1 - GBR Upper

Workout: (Fitness First)
(135#Incline)4x10 Good
(90#IsoLatRow)4x12 very good
(135#Bench)12,12,14 great
(CloseGripPullups)3x6
(50#IsoLatShldr)4x10
(35#IncFly)3x10 great
(70#OHTriExt)2x10
(25#Lat/RearDelt)2x10/12
(120#TriPushdn)12/+5,5,5
(30#HammerCurl)15/+5,5,5 great
57mins

Incline was solid and I don't think I could have gotten up another rep on the last set. Need to think about bumping up weight slightly here and work back to 4x10. Bumped up weight on Iso Lat Rows again and these were great. Love this machine. Bench was good and I got 14 reps the 3rd set. Definitely need to bump the weight here and work to 3x10-12.

I decided to "treat" myself to pullups today, being the new year and all. They hurt my elbows, but it gelt good doing them again. Plus, my WO schedule the last couple of weeks with doing two types of rows on upper days and deadlifts on lower days has been too much strain on my lower back I think.

I bumped up the weight on iso lateral shoulder press and did 4 sets. The last 2 reps of the 4th set were only partial reps, but I'm loving this machine as well. I'm going to miss being able to use the iso lat row and shoulder machines now that I'll be back working out at the sprint gym again after Christmas break. I also bumped up weight on incline flye's and did 3 sets. The bump here was long overdue and these felt really good.

Tri's and shoulders were well worked from all the pressing and 4 sets of shoulder press, so I only did 2 sets of OH tri's and delts (in a triple set). Shoulders are getting stonger now that I'm putting more work into them. Since I only did 2 sets of OH tri's, I did a myo-rep set of tri pushdowns. Finished off the WO with myo-rep set of curls. These felt great! I'll have to remember to do myo-reps for these instead of straight sets. I warmed up (5mins) and cooled down (15mins) on the treadmill for a total of 20 mins.

Overall a great WO! Bumped up weight/reps on several lifts and what a way to start the new year! Very happy and feel blessed to be where I'm at today in many aspects of my life.

Nutrition:
I weighed 185.4 this morning. Time to reign it back in and get down to mid 170's.

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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.