My Life & Body Transformation: Sat 10/25

Sunday, October 26, 2014

Sat 10/25 - Full Body

Workout: LA Fitness
(135#Squat)1x10
(8PlLegPress)4x12
(Dips)3x15 - Felt great!
(35#PallofPress)3x10/10
(Inc)65x10,60x10
(40#DBShldrPress)2x12
(55#LegExt)3x10
(Crunch)12,12,10
(30#IncCurl)2x10+10
(58#Rope)2x12
56 mins + 12 w/u = 68 mins

I wanted to do a lower body day today, but my L glute is still bad so I did what lower I could and added in some other things to make it a full body. The leg press machines were taken so I decided to do barbell squats. These felt terrible warming up and I did one "working" set and thank God a leg press machine opened up. I did 4 good sets on leg press and supersetted with 3 sets of dips. I hadn't done dips in probably a year. They felt great. Tells me that my shoulder problems have gotten better. I may want to try some light barbell pressing sometime soon.

I bumped the weight up on paloff presses and they were HARD, but felt great. Then I did 2 sets of fairly light incline and shoulder presses. I did some leg extensions supersetted with crunches. Crunches were not weighted, but they were tough after heavy paloff presses earlier. Finished up with some bi/tri work. Felt great after this WO. Not spent, but got some good work in. Hiking at Great Falls Park with the kids in the afternoon, then evening with Sarah. Great day!

Nutrition:
I weighed 176.6 this morning. Huge Mongolian BBQ dinner with the kids.

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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.