My Life & Body Transformation: Wed 6/13

Thursday, June 14, 2018

Wed 6/13 - Upper

Workout: Club Fitness
(75#DBInc)8,8,7
(50#SealRow)3x8
(60#DBInc)8,8,7
(160#PullDn)3x8
(40#Curl)7,35x10
(75#OHTri)12,9
(40#Crunch)2x10
(Band)3x15
(Abs)3x12

44 + 6 = 50 mins

Workout at Club Fitness after work. Started with incline and seal row combo. Incline was a bit tougher than I thought it would be with 75#'s considering how I've done with 80#'s lately. I upped the weight on seal rows and they were good. Then I raised the angle of incline and did 3 more sets with 3 sets pulldowns. Next I did overhead triceps extensions, DB curls and weighted crunches. The 35# DB's were all taken so I did my first set with 40's. Too heavy. Finished up with 3 sets of band pulls and abs.

Nutrition/Weight:
I weighed 172.8 this morning. After 4 days in VA for Hayden's graduation I weighed 176.4 on Monday. That's pretty good for a 4-day weekend away from home and out of normal eating routine.

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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.