My Life & Body Transformation: Fri 6/3

Friday, June 3, 2016

Fri 6/3 - Full Body

Workout: Golds
(75#IsoInc)9,9,7,50x10
(90#IsoRow)3x12
(180#VbarPull)8,8,140x10
(65#IsoShldr)9,8,55x10
(4PlLegPress)3x12
(135#SLDL)3x10
(65#RopeExt)11,10
(35#FacePull)2x12
(8#LDelt)2x10
(25#Crunch)2x15

49 + 6 = 55 mins

Quick WO at lunch. I was just going to do something light and 2 sets of everything. Iso incline felt good warming up and I bumped up to 75#’s today. First 2 sets felt good so I decided to do a 3rd set, then a back-off set. I stuck with 3 sets of rows since it was higher reps. Then I did heavy vbar pulldowns for 2 sets + a back-off set with shoulder press. Shoulder press felt heavy so I did 2 sets + a back-off set here as well.

Then I did a leg press and SLDL superset for some lower body work. Going to try to work in legs slowly, but hopefully consistently. Then I did rope extension and face pull superset. Finished up with some cable lateral delt raises with crunches. Good WO.

Nutrition:
I weighed 171.6 this morning. Will try not to go hog wild with food this weekend.

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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.