My Life & Body Transformation: Wed 2/10

Wednesday, February 10, 2016

Wed 2/10 - Upper

Workout: Work Gym
(75#Inc)13,11,8
(Pullups)3x12
(135#SmOHP)2x8
(InvertRow)2x12
(55#Crunch)4x10
(25#IncCableFly)3x10
(75#OHTriExt)14,10,10
(60#RDelt)2x10
(7.5#LDeltRaise)2x10

53 + 12 w/u = 65 mins

I was feeling really beat up from 4 WO's last week, so I took an extra day rest yesterday and did an upper WO at the work gym over lunch today. I was planning on starting with OHP, but someone was using the smith rack. So, I started with pullups supersetted with incline. Incline was good, but I kind of died on the 3rd set, same as last time I did high reps with 75#DB's. Good superset. Next I supersetted 2 sets OHP, 2 sets inverted rows with 4 sets heavy crunches. Next I supersetted incline cable flys and overhead triceps extensions. Both were good. Finsihed up with rear and lateral delt work. Good WO.

Nutrition:
I weighed 176.4 this morning. Weight has been up around 178, but yesterday was a low carb day, so weight dropped.

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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.