My Life & Body Transformation: Wed 5/13

Thursday, December 14, 2017

Wed 5/13 - Upper

Workout: Club Fitness
(75#DBInc)10,9
(Pullups)15,12
(70#Shldr)2x10
(120#PullDn)2x10
(InvertRow)2x13
(75#OHTri)12,10
(30#HCurl)11,9
(Abs)2x15
(20#Fly)2x10
(Crunch)2x12
(Band)2x15

41 + 9 = 50 mins

Not a lot of volume today, but wanted to get a WO in after work and wanted to get 2 good sets of pull-ups in. Pull-up challenge in 2 days. Inline was good, but R shoulder still wonky. Wanted to do a 3rd set, but decided to stick to plan. Pull-ups were great. Sets of 15 and 12 are promising for a decent showing. Next I did shoulder press and pulldowns. I really wanted higher reps on pulldowns but it felt heavy after pull-ups. For some more back volume I added in high-ish rep inverted rows with overhead triceps extensions. Then I did hammer curls with abs. Finished up with chest fly's, crunches and band pulls. Good WO.

Nutrition/Weight:
I weighed 176.2 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.