My Life & Body Transformation: Tue 1/31

Wednesday, February 1, 2017

Tue 1/31 - Push Day

Workout: Snap Fitness
(75#DBInc)14,9
(65#DBInc)9,8,8
(45#Pullover)3x10
(20#ChestRaise)3x10
(120#ShldrPress)3x11
(RevCrunch)3x15
(75#OHTri)10,9,8
(Crunch)3x10
(120#RopeExt)11,10

54 + 8 = 62 mins

Push day with Sarah after work today. I went heavy on Sunday, so today was a lighter day. Started with DB incline and got 14 reps with 75#DB’s. Great! We kept rests fairly short today, so reps dropped significantly for 2nd set. Worked hard. Then we increased the angle of incline and did 3 more sets, again with fairly short rests. Next we supersetted DB pullovers with chest raises. Chest was on fire.

Next we supersetted shoulder press with reverse crunches. Then we did over head DB extensions for triceps supersetted with crunches. Finished up with a couple sets of rope extensions. I’m writing this the day after the WO, and my chest is SORE, which doesn’t really happen all that often.

Weight:
I weighed 177.2 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.