My Life & Body Transformation: Tue 7/26

Tuesday, July 26, 2016

Tue 7/26 - Upper

Workout: Golds
(80#IsoInc)9,9,8+55x8
(115#IsoRow)3x10
(Plank)3x60
(70#IsoShldr)3x9
(160#PullDn)3x10
(65#RopeExt)12,11,10
(35#FacePull)2x10
(Crunch)2x20
(30#Inc/HCurl)12/12
(30#LDelt)10,25x10

45 + 5 = 50 mins

Early morning WO at Golds. Started with Iso Incline, Iso Row and Plank superset. I bumped up the weight on incline and was pleased with the reps. 3 sets, plus a 4th back-off set for a little more volume. Then I did shoulder press with wide grip pulldowns superset. I bumped up the weight on shoulder press and was very pleased with the reps here as well, especially after increasing the weight on incline today as well.

Then I did 3 good sets of rope extensions with 2 sets of face pulls and crunches. Finished up with some curls and lateral delt raises. Good WO. Pleased with the weight increases.

Nutrition:
I weighed 171.2 this morning after being up to 177.2 yesterday after a moderate refeed weekend. I didn’t go totally crazy, but ate more than I planned on Sunday evening.

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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.