My Life & Body Transformation: Sat 2/4

Monday, February 6, 2017

Sat 2/4 - Upper (at Ida Lee)

Workout: Ida Lee
(80#DBInc)8,8,8,7
(60#DBInc)2x10P
(150#SeatRow)4x10
(45#DBShldr)3x9
(180#PullDn)3x8
(90#Skulls)8,80x10+40x12
(30#Inc/HCurl)2x10/10
(45#RDelt)2x10
(20#ChestRaise)2x10
(30#Crunch)4x12
(45#Pullover)2x11

83 + 9 = 92 mins

Sarah and I were in Leesburg for the weekend, so we went to Ida Lee to work out.

Started out with DB incline and did 4 good sets. I don’t really like the DB’s at Ida Lee and they felt awkward once I got heavier in my warmups. 80#”s felt heavier, but good work anyway. Then we increased the angle of incline and did 2 more paused sets. Supersetted these with seated row machine. Then we did DB shoulder press with pulldowns. Next we did skull crushers, 2 working sets and a drop set. We supersetted these with incline/hammmer curl combo.

Then we did rear delt raises with chest raises and weighted crunches. We finished up with pullovers and more crunches. Good WO.

Weight:
I didn’t weigh myself 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.