My Life & Body Transformation: Tue 7/11

Friday, July 14, 2017

Tue 7/11 - Upper

Workout: Snap Fitness
(80#DBInc)10,10,8
(190#PullDn)10,10,8
(55#DBShldr)2x8
(210#SeatRow)2x12
(140#VbarExt)2x14
(80#EZCurl)2x8
(50#Crunch)2x10
(35#RDelt)2x10
(160#Fly)2x10
(Crunch)2x15

44 + 6 = 50 mins

8PM WO Tuesday evening, which is very late for me. Not sure I’ve ever actually gone to the gym this late. Very busy day at work and I didn’t really feel like going, but wanted to work out some frustration. Warmup felt good. Started with Incline and pulldowns. Both were very good. Very pleased with incline especially. Then I did shoulder press with seated cable rows. I started doing shoulder press as very steep incline rather than sitting straight up perpendicular to the floor. Easier on shoulders. Then I did triceps extensions with EZ bar curls and weighted crunches. Finished up with rear delts, fly’s and crunches. Very good WO.

Weight:
I weighed 173.2 this morning. Good weight after weekend of hiking, lots of carbs and a ginormous sushi meal Sunday evening.

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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.