My Life & Body Transformation: Tue 11/14

Tuesday, November 14, 2017

Tue 11/14 - Upper

Workout: Snap Fitness
(65#DBInc)3x10
(145#PullDn)15,14,12
(105#OHP)11,10,8
(200#SeatRow)3x10
(75#OHTri)11,9
(CaptChair)12,10
(60#EZCurl)15,35Hx10
(Crunch)2x15
(30#Fly)2x12
(Band)2x12
(BackExt)2x12

44 + 6 = 50

Lighter day today. Started with incline and pulldown combo. Good controlled reps on incline, slow down, explosive up. AMRAP each set on pulldowns. Next I did OHP in the smith machine and seated rows. I pulled something in my back/rib cage during the 2nd set somehow. Painful in my back up through my neck, but didn't really seem to impact the WO.

Then I did overhead triceps extensions with leg raises in the captains chair. Then curls with crunches. Got a lot of reps on ez bar curls. Finished up with chest fly's, band pulls and back extensions. Good WO.

Nutrition/Weight:
I weighed 174.0 this morning. Still a little bloated from the weekend.

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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.