My Life & Body Transformation: Sat 8/13

Friday, August 19, 2016

Sat 8/13 - Upper

Workout: Snap Fitness
(85IsoInc)9,8,8,8+50x10
(190#VbarPull)4x8
(120#ShldrPress)3x10
(95#DBRow)3x10
(120#RopeExt)3x11
(145#Fly)3x10
(20#Crunch)4x12
(35#Curl)12,30x10
(40#RDelt)2x10
(25#LDelt)2x10

60 = 5 = 65 mins

My R shoulder is still not right, so I only did IsoIncline today. This is much easier on my shoulders, and I made a LOT of progress doing a lot of iso incline with occasional DB incline. Then when I realized I’d made a lot of progress, I slowly migrated back to just doing heavy DB incline, going as heavy as I could with 90#BD’s, and ended up with shoulder pain again. So, trying to get back to a reasonable mix with more iso incline (machine) and a bit less DB incline. Anyway, this was the heaviest I’ve gone on iso incline, and I was very pleased with the reps and effort. Supersetted with vbar pulldowns. Then machine shoulder press with DB Rows. Then a bunch of accessory work. Doing chest fly’s and bring to keep the Range of Motion (ROM) smaller for less stress on pecs and shoulders.

Nutrition:
I weighed 174.0 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.