My Life & Body Transformation: Tue 8/30

Sunday, September 4, 2016

Tue 8/30 - Upper

Workout: Snap Fitness
(85#DBInc)11,4
(70#IsoInc)12,10
(190#Row)3x8
(130#ShldrPress)3x8
(175#PullDn)3x8
(130#RopeExt)3x10
(35#Inc/HCurl)10/10,30x10/10
(LegRaise)2x12
(40#RDelt)2x10
(Crunch)2x12

46 + 4 = 50 mins

Upper WO after work with Sarah. I hadn’t done DB incline in a few WO’s to give my R shoulder a break and decided it was time to give it a go. First set was great, 11 reps is a lot for me at this weight. 2nd set I didn’t control the weight well getting them into place and I strained my R shoulder and had to drop the weights. I rested and gave it another go. Got 4 reps but my R shoulder was painful and had not strength in it. I switched to medium weight iso incline. Supersetted incline with rows. Next we did shoulder press with pulldowns. Then we did biceps, triceps, leg raise combo. Finished up with rear delt and crunches. Decent WO. Disappointed that I hurt my shoulder. This is going to set me back a couple of weeks for sure.

Nutrition:
I weighed 172.2 this morning, down from 177.2 yesterday. Weight was high yesterday after weekend hiking and eating lots of carbs.

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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.