My Life & Body Transformation: Wed 8/3

Wednesday, August 3, 2016

Wed 8/3 - Pull Day (BOR)

Workout: Golds
(185#BOR)3x8,135x12
(160#PullDn)3x10
(Plank/Crunch)3x120/12
(115#IsoRow)2x10/10
(35#RDelt)2x12
(35#Inc/HCurl)12/12

42 + 4 = 46 mins

Pull day today. I decided to start with heavy Bent Over Rows (BOR) today. I hadn’t done these in a while and it felt good to do them again. 3 heavy sets plus a back-off set. Next I supersetted wide grip pulldowns with the plank/crunch combo. Upped the plank time to 2 mins each. I’ve been increasing by 10 seconds each WO, but today upped it by 30 seconds. I like these, but as I get used to planks again, they are getting fairly time consuming. 2+ mins per plank is a fairly large time investment when I’m pressed for time. Next I did 2 sets of 1-arm iso rows. Finished up with 2 sets of rear delts, plus a lighter back-off set and a set of incline/hammer curl combo.

Nutrition:
I weighed 170.2 this morning. Feeling good. Should be ready for the beach in a month :-D

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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.