My Life & Body Transformation: Thu 9/4

Thursday, September 4, 2014

Thu 9/4

Workout: LA Fitness
(90#IsoRow)15/+4x5
(90#IsoRowSingleArm)15/+3x5
(175#VbarPull)12/+4x4
(65#SeatRow)15/+3x5
(LegRaise)22/+3x6
(145#PullDn)12/+4x4
(75#BBCurl)12/+4x4
(50#FacePull)12/+4x4
(15#RDelt)15/+3x5
(InvertRow)15/+3x5
42 mins + 5 w/u = 47 mins

Didn't get much sleep last night (2.5 hours) and have just been feeling really beat up and fatigued. Need a deload week soon. Decided not to do BOR's today to give my lower back a rest, so I hammered away at chest supported iso rows. Did first myo-rep set double overhand. Then did a myo-rep set for each arm. These weren't super heavy, but felt great and were plenty hard with this weight. Pulldowns (both type) felt real heavy today. seated rows felt great. Leg raises were good. Good pull day. Liked how short and intense it was. Got a lot of work done in 47 mins!

Nutrition:
I weighed 174.4 this morning. Going to try to eat a bit above maintenance today. Problem is I don't have a good handle on what that is right now.It'll give me an excuse to overeat :)

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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.