My Life & Body Transformation: Tue 2/23

Tuesday, February 23, 2016

Tue 2/23 - Upper

Workout: Work Gym
(55#DBShldr)3x10
(175#VBarPull)3x10
(65#Inc)2x11
(InvertRow)2x10
(23#IncFly)13,12
(75#OHTri)15,10
(30#Delt)2x12
(35#IncCurl)10,8
(7.5#LDelt)2x10
(Crunch)25,20
(15#RDelt)2x12
(58#Rope)15,12

58 + 8 = 66 mins

Upper WO over lunch at work today. Started with DB shoulder press. Was happy with 3x10 here because I haven't done these in a little while. Supersetted with pulldowns. Next I supersetted 2 sets each of incline and inverted rows. Incline felt really good - real controlled paused reps. Then I did incline cable fly's with overhead triceps extensions. Fly's were good and I think 15 reps might be the most I've gotten on overhead extensions. Good work.

Then I did delt raises with incline curls. Next I did cable lateral raises, crunches and rear delt superset. Finished up with some rope extensions with short rest. Good WO.

Nutrition:
I weighed 177.0 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.