My Life & Body Transformation: Fri 6/24

Friday, June 24, 2016

Fri 6/24 - Upper

Workout: Golds
(75#IsoInc)11,9,8,50x10
(180#VbarPull)3x10
(70#IsoShldr)9,8,9,45x12
(140#SeatRow)3x10
(65#RopeExt)8,58x11,10,10
(Crunch)3x10/10
(20#SideInc)2x10
(30#LDetl)2x10
(35#Inc/HCurl)10/10
(30#RDelt)10

47 + 6 = 53 mins

Wanted to get a WO in before the weekend so did this one early before work. Since I’ve done DB incline the last couple of WO’s, today I went back to Iso Incline, supersetted with heavy vbar pulldowns. Next I did shoulder press with seated rows. I bumped the weight up on shoulder press and got good reps. Started at 160 with seated rows and dropped after first set.

Next I did rope extensions with crunches and side incline. Had to drop the weight on rope extensions, I think mainly because of short rest times today. Finished up with lateral raises, incline/hammer
curl combo and a set of rear debts. Good WO.

Nutrition:
I weighed 172.0 this morning. Feeling good.

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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.