My Life & Body Transformation: Fri 7/4

Saturday, July 5, 2014

Fri 7/4 - Upper

Workout: LA Fitness
(DBInc)75x10,10,9,60x11,9 Good work. Paused controlled reps
(80#SeatRow)4x10
(50#IsoShldr)2x10
(135#IsoRow)2x10
(175#PullDn)3x10
(Crunch)3x12/12
(235#Fly)12,10,8,130x10 Good. Drop set felt good.
(160#RevPullDn)2x15
(145#RevDecline)13,13,10 Good
(30#PushDn)3x12
(43#FacePull)3x12
(40#Curl)2x10
(10#RDelt)2x12
85 + 10 w/u = 95 mins

Solo WO. Fairly depleted this morning. Good incline. Seated rows were good - hadn't done them in a while. Reps didn't fall off shoulder press like usual this morning. I did hammer strength rows single handed. Went lighter on pulldowns because a lot of rowing already and supersetted with crunches.

Fly's were surprisingly good at this weight. Reverse grip decline was good. I went fairly light because I didn't have a spotter. Finished with some bi/tri/delts. Very good WO. Refeed today and a rest day tomorrow.

Nutrition:
I weighed 172.0 this morning. Still leaning out slowly and maintaining strength well. Holiday weekend will mean a lot of eating. Will try not to let things get out of control too much.

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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.