My Life & Body Transformation: Thu 1/5

Thursday, January 5, 2017

Thu 1/5 - Pull Day

Workout: Golds
(135#BOR)4x10
(20#CrunchTwist)4x10
(PullDn)5x9
(90#IsoRow)2x12/12
(35#RDelt)3x10
(60#PCurl)2x10

43 + 5 = 48 mins

Pull day today. I started off with under hand grip bent over rows. Could have gone a bit heavier, but first time doing BOR underhand grip in a long time, so I didn’t want to start too heavy. And, this grip can be a bit hard on my elbows. Supersetted these with weight crunch twists on a decline bench. These got hard.

Then I did pulldowns. I did a set of high row pulls, then a set on another plate loaded pulldown machine. Neither one felt great. Then I got on a machine that was very similar to the pulldown machine I loved at Ironbound gym. I was only going to do 3 sets of pulldowns, but after I got on this machine, I did 3 more sets for a total of 5. Note: golds is re-doing the gym with lots of new equipment, but the cable pulldown stations are in the back and not available right now. Next I did 2 sets of 1-arm rows on the plate loaded machine. Went light here with higher reps and short rest between the 2 sets. Finished up with some rear delt work and preacher curls. Decent WO.

Weight:
I weighed 176.2 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.