My Life & Body Transformation: Tue 3/10 - Upper (work gym

Tuesday, March 10, 2015

Tue 3/10 - Upper (work gym - another shoulder press rep PR)

Workout: Work Gym
(65#DBShldr)10,10,7,8 Very good - Rep PR
(60#SealRow)4x9
(60#Inc)4x10
(138#PullDn)4x8
(75#OHTri)15,11,11
(80#UprightRow)3x10
(60#RDelt)10,10,8
(35#Curl)8,8

52 + 10 w/u = 62 mins

Quick WO at lunch. Shoulder press was great. First two sets were 10 reps, but REALLy worked hard on the 2nd set. Barely got last rep up. That kinda killed me for 3rd set and then I recovered a bit for the 4th. Would've been thrilled with 10,10,8,8, but it was still a 1 rep improvement from my best. Progress! Supersetted with Seal rows and bumped the weight. Very good. This was a tough superset. Incline was disappointing. Tough firstset and it improved a little from there, but painful and awkward. supersetted with "light" pulldowns that got heavy real quick. Seal rows haddone their job I guess.

Overhead Triceps were really good. Supersetted with upright rows where I bumped the weight. Finished up with rear delt fly's and 2 sets of"heavy" curls. Pathetic how weak I am on curls, but expected after not curling for several months because of my elbows. Very nice WO.

Nutrition:
I weighed 185.2 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.