My Life & Body Transformation: Sat 2/10

Monday, February 12, 2018

Sat 2/10 - Pull Day

Workout: Snap Fitness
(25#Pullups)10,9
(125#BOR)2x8
(145#PullDn)9,8
(InvertRow)2x8
(35#HCurl)10,30x10,20x10
(CaptChair)2x12
(145#RDelt)12,11
(CurnchTwist)2x10
(Band)2x15

35 + 5 = 40 mins

Pull day - started with weighted pull-ups. Last week I went 10,7 (died 2nd set). Today I went 10,9. Next we did bent over rows. I hadn't done these in a while (used to be a staple) and I liked them, but I think they showed me my lower back is a weak point. Need to start adding some back extensions, or keep BOR's in rotation more frequently.

Next we did close grip pulldowns and then inverted rows. These were done with fairly short rests and were tough. Next we did curls and leg raises in the captain's chair. Curls were hammer curls and the 2nd set was followed immediately with a drop-set. Then we did rear delt fly's with crunch twists. Finished up with band pulls.

Nutrition/Weight:
I weighed 176.8 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.