My Life & Body Transformation: Thu 3/10

Friday, March 11, 2016

Thu 3/10 - Upper (Golds)

Workout: Golds Gym
(80#Inc)8,8,7
(155#BOR)3x10
(95#OHP)10,8
(160#VbarPull)2x10
(58#Rope)14,12
(10#Crunch)2x15
(30#Delt)2x10
(35#Curl)12,9
(15#RDelt)2x10

40 + 9 = 49

I joined the Golds Gym near work and got a quick WO in. Feeling worn out this week. Long work hours, not sleeping or eating enough. Wanted to get a little work in. Started with incline/BOR superset. Incline was pretty good, but was really hoping that 3x8 with 80#DB’s would be good work, but not overly taxing. Didn’t quite get the last rep. BOR was good. Then I superseded OHP with pulldowns. Just did 2 sets each, which was enough for today (tired and caloric deficit all week). Next I did some rope pushdowns with crunches. Finished up with some delt, curls and rear delt work. Pretty good little WO. In and out quickly.

Nutrition:
I weighed 174.4 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.