My Life & Body Transformation: Thu 6/4

Thursday, June 4, 2015

Thu 6/4 - Pull Day (work gym)

Workout: Work Gym
(188#VbarPull)3x10
(10#T-twist)3x16
(155#BOR)3x10P
(100#LegCurl)3x12
(30#Inc/HCurl)2x13/8
(70#RDelt)2x10
(70#UprightRow)2x15
(150#PullDn)2x8
(75#DBRow)2x10
(CrunchTwist)2x12

53 mins + 7 w/u = 60 mins

Started with heavy v-bar close grip pulldowns today. I thought this would be really heavy and was hoping for sets of 8. Got sets of 10. Nice. I supersetted these with torture twists w/ a 10# plate. Hadn't done T-twists in a while and they felt great. They're just a pain to set up at LA Fitness because the benches are bolted down. Next I did bent over rows supersetted with leg curls. Since I went heavier on pulldowns, I didn't go as heavy as normal on rows, but I tried to pause the movement at contraction. Really felt these in my back.

Next I supersetted incline/hammer curl combo with rear delt fly's. Very good reps on curls. Then I supersetted upright rows with pulldowns. I should have gone lighter on pulldowns. Finished up with some DB rows and body weight crunch twists. Very good ab work today.

Nutrition:
I weighed 175.0 this morning. Back to fairly hard cutting this week. Averaging about a 1,500 calorie/day deficit.

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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.