My Life & Body Transformation: Sat 9/3

Sunday, September 4, 2016

Sat 9/3 - Pull Day

Workout: Snap Fitness
(185#SmBOR)3x10
(LegRaise)4x12
(175#PullDn)2x8
(145#VbarPull)2x8
(T-twist)4x15
(80#DBRow)2x10
(Plank/Crunch)2x90/10
(40#RDelt)2x12
(35#HCurl)2x10
(100#RDeltFly)2x12

43 + 5 = 48 mins

Took extra time off this week after straining my pec/shoulder on Tuesday evening. Today was a pull day. Started with BOR in the smith machine supersetted with leg raises. Then 2 sets each wide grip pulldowns and v-bar grip pulldowns, supersetted with torture twists. Then 2 sets DB rows with plank/crunch combination. Finished up with rear delt work and curls. My shoulder issue also manifests itself in elbow/biceps pain (could actually be biceps tendon issue), so when I tried to do curls, I couldn’t do a single rep with even 30 pounds. Hammer curls seemed OK. Weird. Good pull day.

Nutrition:
I weighed 168.8 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.