My Life & Body Transformation: Wed 5/27

Wednesday, May 27, 2015

Wed 5/27 - Push Day

Workout: Work Gym
(75#Inc)10,9,8,8 Paused every rep
(#8ShldrPress)10,10,9
(100#Crunch)3x10
(25#IncFly)2x15
(Crunch)2x15
(73#PushDn)15,13
(190#LegPress)3x20
(58#Rope)15,12
(20#LDelt)2x12

53 + 9 w/u = 62 mins

Push day at lunch. Incline was awesome. Paused every rep on each set. Felt great pec activation, worked hard on these. Shoulder press was good. Supersetted with cable crunch. Then I supersetted incline fly's with body weight crunches. BW crunches were plenty hard right after weighted cable crunches.

Then I did pushdowns supersetted with leg press. Weird combo, but wanted to get a little leg stimulation. I'll do hamstrings tomorrow on pull day. I got more reps on pushdowns than previously. They felt easy. I didn't go heavy on leg press, but 20-rep sets are pretty brutal. Finished up with some rope extensions and lateral raises. Good WO. Really pleased with the paused incline. Feel like I'm getting stronger during this 8-week cut.

Nutrition:
I weighed 177.6 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.