My Life & Body Transformation: Mon 12/11 - Upper (new gym by the office)

Tuesday, December 12, 2017

Mon 12/11 - Upper (new gym by the office)

Workout: Club Fitness
(75#DBInc)10,8,6
(Pullups)13,11,10
(60#Shldr)3x10
(120#SeatRow)3x10
(23#Fly)2x10
(65#Rope)3x8
(InvertRow)2x15
(Abs)2x15
(35#HCurl)2x10
(Crunch)2x12
(Band)2x15

53 + 7 = 60 mins

Upper WO after work at new gym by my office, Club Fitness. I thought it was going to be small like Snap Fitness in Mint Hill. It's not. It's LARGE and a really nice gym. A lot of people there after work, but it's large enough that it didn't feel too crowded.

Anyway, the WO... Started with DB incline and pull-ups. R shoulder didn't feel great on incline, but pull-ups were pretty good especially with how heavy I was after the weekend. I think I'm ready for the birthday pull-up challenge. Just need to flush some water out of my system this week and lighten up by a couple of pounds. Next I did shoulder press with seated rows. Then cable fly's with rope extensions (triceps). Next was inverted rows with abs. Finished up with hammer curls, crunches and band pulls (rear delt).

Nutrition/Weight:
I weighed 181.0 this morning. Ouch.

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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.