My Life & Body Transformation: Fri 9/30

Monday, October 3, 2016

Fri 9/30 - Upper

Workout: Snap Fitness
(95#IsoInc)8,7,6,80x10,9
(165#PullDn)4x10
(130#ShldrPress)2x10
(25#SideInc)2x10
(175#SeatRow)3x8
(120#RopeExt)3x11
(45#RDelt)2x10
(12#Crunch)2x12/12
(115#RDFly)2x12

52 + 8 = 60 mins

Early morning WO before work at Snap Fitness. Going to be at JMU for the weekend, so we wanted to get to the gym. Started with heavy iso incline for 3 sets, plus 2 back off sets with short rest. Supersetted these with pulldowns. Then I did shoulder press, but it bothered my R shoulder so I switched to side incline for 2 more sets. Supersetted with seated rows. Next was rope extensions with heavy rear delt raises. Finished up with some crunches and rear delt fly’s.

Nutrition:
I weighed 172.6 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.