My Life & Body Transformation: Tue 4/4

Tuesday, April 4, 2017

Tue 4/4 - Upper

Workout: Golds
(80#DBInc)10,9,8
(#14PullDn)3x8
(50#DBShldr)2x10
(135#IsoRow)2x10
(80#OHTri)11,10
(35#Curl)2x11
(20#Crunch)4x10
(15#RDelt)2x10
(CaptChair)3x10

37 + 11 = 48 mins

WO over lunch today. I was going to do push/pull today and tomorrow, but ended up deciding to just do an upper today. I plan to do a light upper Thursday and then a heavy WO on the weekend. I started with DB incline and the pulldown machine I like at Golds. I didn’t know how my shoulder would feel today and wasn’t necessarily planning on going as heavy as I did on incline. Felt pretty good during warmups and incline was really good. Pulldowns felt great. I hadn’t used this machine in a couple of weeks…I’d kind of forgotten about it.

Next I did should press with 1-arm iso rows. Both of these were good. Then I did a combination of triceps, bi’s, rear delts and weighted crunches. I did leg raises in the Captains Chair during warmups. Very pleased with this WO.

Weight:
I weighed 176.0 this morning. Pretty good considering a 3-day weekend with Joe in town. Lowest I've been on a Tuesday since starting the diet.

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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.