My Life & Body Transformation: Wed 5/10

Friday, May 12, 2017

Wed 5/10 - Upper

Workout: Golds
(80#DBInc)10,9,65x8
(155#BOR)3x8
(55#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)11
(60#EZCurl)12
(115#RDelt)2x10
(Crunch)2x15
(145#Fly)10
(CaptChair)3x10

35 + 10 = 45 mins

Quick WO over lunch. Warmed up chest and back and did 3 sets leg raises in the Captain’s Chair while warming up. Incline went fairly well, had to work HARD for the last rep on first 2 sets. Raised the angle of incline and did a “back-off” set that felt really heavy and only got 8 reps. Supersetted these with BOR’s which were good. Then I did 2 sets each of iso-shoulder press and pulldown machine. Next I did a set of rope extensions and EZ bar curls. Rope extensions killed my R elbow. Finished up with some rear delt fly’s, chest fly’s and body weight crunches.

Weight:
I weighed 168.8 this morning. Getting there…

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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.