My Life & Body Transformation: Tue 4/21

Tuesday, April 21, 2015

Tue 4/21 - Upper

Workout: Work Gym
(65#DBShldr)10,7,7
(195#SmBOR)3x8
(65#Inc)10,10,9P
(163#PullDn)3x8
(100#Crunch)3x10
(100#Fly)2x10
(75#OHTri)15,11
(35#IncCurl)13,9
(70#UprightRow)2x10
(RDelt)70x10,60x10
(63#PushDn)10

53 + 9 w/u + 10 TM c/d = 72 mins

Supersetted DB shoulder press with BOR's in smith machine. First set of shoulder press was really good, 2nd set dropped signifcantly, 3rd set I held on. I bumped the weight on BOR's and they felt heavy, but good reps. Next I supersetted DB incline with close grip pulldowns. Incline was really good. Pulldowns started feeling really easy each set, but got heavy quickly.

Then I supersetted 3 sets of cable crunches with 2 sets of fly's. Kept fly's to 2 sets because don't need overkill here. Then I supersetted DB overhead triceps extensions with incline curls. Both were great and I got at least as many reps as I have before. Finished up with some upright rows, rear delt fly's and a set of pushdowns. Very nice WO. Then I hit the treadmill for 10-11 mins.

Nutrition:
I weighed 180.6 this morning. Feeling pretty good. I'll eat at about 10 cals/pound body weight today, which mean a few extra carbs.

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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.