My Life & Body Transformation: Thu 8/31

Friday, September 1, 2017

Thu 8/31 - Pull Day

Workout: Golds
(180#PullDn)8,8,7,6
(BOR)155x7,135x8,8
(Abs)3x12
(100#PullDn)2x10
(Band)2x15
(70#EZBarCurl)12/3,3,3,2
(30#HCurl)10

33 + 5 = 38 mins

Pull day. Debated about doing weighted pull-ups, but decided to do fairly heavy pulldowns in hopes of saving my elbows. Worked hard on pulldowns and kept weight controlled on the negative as best I could. Next I did bent over rows and abs. 155#’s shouldn’t be all that heavy for me, but I had to drop weight after the first set. I must’ve worked quite hard on pulldowns. Next I supersetted wide grip pulldowns, focusing on upper back, and band pulls for rear delts. Finished up with a myo-rep set of EZ bar curls and a set of hammer curls.

Nutrition/Weight:
I weighed 169.2 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.