My Life & Body Transformation: Thu 6/25 - Cardio + Upper WO + Body Composition + Progress Pic

Thursday, June 25, 2015

Thu 6/25 - Cardio + Upper WO + Body Composition + Progress Pic

Cardio:
3.5 mile walk/run in 45:50.
Avg 13:03 pace.
Miles were 11:16, 14:38, 12:12, 7:36 (.5 mile)

Workout: Work Gym
(65#Inc)3x9P
(Pullups)8,8,10
(45#DBShldr)2x10
(75#DBRow)2x10
(30#IncCurl)2x12
(73#PushDn)2x12
(15#CrunchTwist)15,12,15
(25#IncFly)2x15
(20#LDetl)2x12
(15#RDelt)2x12

37 + 8 w/u = 45 mins

2nd "workout" of the day after cardio this morning. Quick WO over lunch today. I was planning on going light today so I can hit it hard this weekend. I didn't have much time today, so it worked out well to go light and take short rests and really keep things moving along. Incline/pullups combo was good. Stayed away from failure (on everything today). Incline felt good with controlled paused reps. Pullups felt super easy for first 2 sets. Worked a little bit on last set of 10 reps.

Next I did DB shoulder press and DB rows. Shoulder press felt light and easy, rows bothered my left shoulder. Weird, eh? Left shoulder has been bad, but pressing doesn't seem to bother it as much as pulling. Next I supersetted curls, pushdowns and abs. Got a good burn with curls and abs felt
really good. Finished up with incline fly's, rear & lateral delt work. Fly's felt great today. Used a little bit different technique that really activated the pec. Light weight, but still felt good.

Nutrition:
I weighed 175.2 this morning. I got a body composition test done at the gym today. Results are 7.52%. I'll post the 7-site caliper readings later. That's about as lean as last year and I'd still like to get a bit leaner. I feel good and lean, but want to come down a bit further. This year my legs are noticeably leaner. Abs seem about the same. Hoping some of the Stubborn Fat protocols will help with that. Anyway, pleased with the progress so far.

Kip Owens - 7.52%

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	377	34	2,775
	Calories	948	1507	310	2,765
	Percent	34%	55%	11%	`

1 comment:

Kayaker7June 28, 2015 at 7:07 AM
Looking awesome, Kip! You and I are about the same age. I just turned 45 this year. Your transformation is inspirational!

Hyok Lee
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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.