My Life & Body Transformation: Wed 5/2

Thursday, May 3, 2018

Wed 5/2 - Upper

Workout: Club Fitness
(80#DBInc)8,8,70x7
(180#PullDn)2x8,160x8
(60#DBInc)2x8
(140#SeatRow)2x10
(70#OHTri)2x10
(35#Curl)10,Hx10
(CaptChair)2x10
(15#RDelt)2x12
(15#Crunch)2x10
(Band)15
(Crunch)15

44+ 6 = 50 mins

Upper WO today after work. Reduced carbs this week to flush out some bloat from the weekend so I wasn't sure how much energy I'd have for this WO. Started with incline and heavy pulldowns. I did 2 heavy sets of each and then a lighter set. The lighter sets were both still quite hard. Glad I didn't try to do 3 heavy sets of incline, I struggled with the lighter weight on the 3rd set. Next I raised angle of incline and did 2 sets with 2 sets of seated rows.

Then I did overhead triceps extensions with curls and leg raises in the captain's chair, 2 sets each. Then I did rear delt fly's and weighted crunches, then a set of band pulls and crunches. Decent WO.

Nutrition/Weight:
I weighed 171.4 this morning. Down from 180.8 on Sunday. Cutting carbs fairly hard this week because I was really bloated after the weekend and I need to fit into my hiking clothes for upcoming trip :)

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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.