My Life & Body Transformation: Wed 4/4

Friday, April 6, 2018

Wed 4/4 - Upper

Workout: Club Fitness
(80#DBInc)8,7,6
(30#Pullup)8,8,7
(60#DBInc)9,8
(135#BOR)2x8
(80#OHTri)11,8
(35#Curl)Hx11,10
(10#RDelt)2x12
(CaptChair)2x12

43 + 7 = 50 mins

Evening WO after work at Club Fitness. Felt good during warmup so I decided to go fairly heavy tonight. Started with incline and weighted pull-ups. Incline was good, I bumped up weighted pull-ups by 5#'s to 30# was pleased with 8,8,7 for reps. Then I raised angle of incline and did 2 sets, paired with bent over rows. Rows felt fairly heavy after pull-ups. Next I did overhead triceps extensions with curls. I did 1 set hammer curls, 1 set regular. Finished up with rear delt and leg raises. I'd already done crunches in the morning. Very nice WO.

Nutrition/Weight:
I weighed 171.4 this morning. Feeling good.

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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.