My Life & Body Transformation: Fri 9/16

Friday, September 16, 2016

Fri 9/16 - Upper

Workout: Golds Gym
(90#IsoShldr)10,9,8
(180#SeatRow)3x8
(70#IsoInc)2x9
(160#PullDn)3x8
(65#RopeExt)12,10
(25#Crunch)2x10
(35#FacePull)2x10
(73#PushDn)9,65x12
(25#Crunch)2x10,BWx10
(100#RDelt)2x10
(35#Curl)13

42 + 6 = 48 mins

Upper WO today. Wanted to squeeze one in because we’re headed to the mountains this weekend and I won’t get to the gym (obviously). Started with iso shoulder press again, used same weight as last WO but got more reps on first 2 sets. Pleased after bumping up to this weight. I supersetted this with heavy seated rows. They bothered my R elbow a bit, but got a good stretch and controlled this heavier weight well. Then I did 2 sets iso incline with pulldowns. I made sure to not go past parallel as best I could in incline and this seemed to be a lot easier on my shoulder. Then I finished up with 2 triple sets of triceps and rear delts with weighted crunches, plus one set of curls at 35#”s for 13 reps was really good for me.

Nutrition:
I weighed 171.0 this morning. Feeling good.

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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.