My Life & Body Transformation: Thu 5/21

Thursday, May 21, 2015

Thu 5/21 - Full Body

Workout: Work Gym
(Inc)65x10,75x8,65x10P
(135#BOR)3x10P
(100#LegCurl)3x12
(100#LegExt)3x12
(35#Crunch)3x10
(#8ShldrPress)10,9
(150#PullDn)2x8
(35#Inc/HammerCurl)10/8,10/6
(63#RopeExt)2x11
(63#Rope)2x10
(100#Fly)10

44 + 6 w/u = 50 mins

Full body at work gym today. Good work in short time. I didn't want to go heavy today so I can be up for a heavy WO on Saturday morning. My ego got the best of me on 1 set of incline, but with that one set of 75#'s I didn't push toward failure. All good paused reps. I supersetted with BOR with 50#'s lighter than normal. I paused at contraction on each rep and squeezed my back. Really felt this. Next I did "legs". Wimpy legs. I supersetted leg curls, leg extensions and crunches.

Then I supersetted 2 sets of shoulder press and pulldowns. Then I did some bicep and tricpes work. Finished up with some more triceps work and a set of fly's. Felt good throughout the WO and got in some decent work to get some stimulation.

Nutrition:
I weighed 178.0 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.