My Life & Body Transformation: Wed 6/15

Wednesday, June 15, 2016

Wed 6/15 - Pull Day

Workout: Golds
(115#IsoRow)2x10
(DecCrunch)2x12
(180#VbarPull)2x8
(160#SeatRow)8,140x10
(DecCrunchTwist)2x10
(140#PullDn)2x8,120x10
(35#RDelt)2x10
(35#Curl)10,8
(10#RDelt)2x12
(35#HCurl)10

32 + 3 = 35 mins

Quick Pull WO today. Started with triple-set of Iso Row, decline crunches and v-bar pulldowns for 2 sets each. Crunches felt good and I went heavy on pulldowns. Next I did another triple-set of seated rows, 10# decline crunch twists and pulldowns. Rows were good, crunches got real hard and pulldowns were good. I did a 3rd drop set on pulldowns. Next I supersetted heavy rear delt fly’s with curls. Finished off with light rear delt work and a set of hammer curls. A lot of work in 35 minutes. Fairly short rests on everything. Enjoyed this WO very much. Liked the quick pace. I can hammer my back with more volume and shorter rests than push/chest.

Nutrition:
I weighed 172.6 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.