My Life & Body Transformation: Thu 12/17

Wednesday, December 23, 2015

Thu 12/17 - Upper

I've been slacking on updating my log recently. Posting 4 recent WO's.

Workout: Work Gym
(185#BOR)4x10 - good work
(75#Inc)9,8P
(150#PullDn)2x10
(30#UprightRow)2x12
(45#ShldrPress)2x10
(83#PushDn)12,12,63x10,53x10
(35#IncCurl)2x10
(30#HCurl)2x10
(15#RDelt)2x10
(Crunch)2x15
61 + 5 w/u = 66 mins

Started with Smith BOR while warming up on incline and had 4 really good sets of 10. Then supersetted 2 sets of incline and pulldowns. Next I supersetted DB upright rows with shoulder press. Light on shoulder press since supersetting with upright rows. Nice combo. Next I supersetted 4 sets of pushdowns with 2 sets incline curls and 2 sets hammer curls. Finished up with some rear delt and quick ab work.

Nutrition:
I weighed 175.8this 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.