My Life & Body Transformation: Tue 2/24

Tuesday, February 24, 2015

Tue 2/24 - Stripped Down Full Body

Workout: Work Gym
(65#DBShldr)7,6,6 - Very good
(175#SmBOR)3x8
(200#LegPress)3x15
(65#Inc)10,10,9
(150#PullDn)3x8
(85#LegCurl)2x15
(10#CrunchTwist)2x15
(Dips)2x12
(58#PushDn)12,10

42 + 8 w/u = 50mins

Didn't have a lot of time and won't have time for a WO tomorrow so I did a stripped down full body WO. I started first group with DB shoulder press and bumped up weight to 65#DB's. Was pleased with 7,6,6 for reps. Supersetted with smith BOR's where I bumped the weight from previous WO's also and no cheat reps. Finished first group with leg press. (19mins)

Started group 2 with a superset of incline and pulldowns. Incline wasn't heavy, but all paused reps. For legs in the 2nd group I just did leg curls. (34mins)

Accessory work were crunch twists, dips and pushdowns. Awesome WO. Some good work in a short time. (42mins)

Nutrition:
I weighed 184.2 this morning.

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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.