My Life & Body Transformation: Mon 7/24

Monday, July 24, 2017

Mon 7/24 - Upper

Workout: Golds
(80#DBInc)10,9,6
(180#PullDn)3x8
(DBShldr)60x8,55x8,50x9
(160#SeatRow)3x8
(73#Rope)11,10
(80#EZCurl)2x10
(35#RDelt)2x10
(55#Crunch)2x10
(20#ChestRaise)2x12
(Crunch)2x15
(RevCrunch)3x15

48 = 10 = 58 mins

Warmed up chest, back, shoulders and did 3x15 reverse crunches. Started with incline and pulldowns. First set of incline felt really good, thought I might get another 10 reps on 2nd set. Instead, I had to work really hard for 9th rep. 3rd set was a struggle and had to work really hard for 6 reps. Good work though. Pulldowns were good. Then I did shoulder press/very steep incline. Started with 60#DB’s and dropped from there. Pleased with these. Seated rows were OK.

Next I did rope extensions with EZ bar curls. Then rear delts with weighted crunches. Finished up with chest raises and more crunches. Good WO.

Nutrition/Weight:
I weighed 171.0 this morning. Not bad for a Monday morning. I’ll be dieting through this week, Myrtle beach this weekend and then taking a diet break for a couple of weeks.

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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.