My Life & Body Transformation: Tue 11/24

Tuesday, November 24, 2015

Tue 11/24 - Upper

Workout: Work Gym
(135#SmOHP)4x8
(150#RevPulldn)4x12
(65#Inc)2x10P
(55#SealRow)3x10
(178#PushDn)3x10
(35#Crunch)2x17

49 + 11 w/u = 60 mins

Started with seated Overhead Press in the smith machine supersetted with reverse grip pulldowns. OHP was really good. Didn't think I'd get 4x8 after the first set, but worked pretty hard. Shoulders felt good. Went a little too light on pulldowns. Then I supersetted 2 sets of incline with 3 sets of seal rows. I didn't want to do a lot of incline volume. R shoulder struggled a little bit on last paused reps of each set. Finished up with pushdowns and crunches. This was heavy for my on pushdowns and still got 3x10. Triceps are getting stronger, and I attribute that to doing skull crushers the last several months. Only 2 sets of crunches, but they were hard and I went to failure both sets. I was planning on some delt work, curls and some body weight crunches, but had a work meeting so I cut it short. Still a solid WO.

Nutrition:
I weighed 171.6 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.