My Life & Body Transformation: Sat 7/7

Monday, July 9, 2018

Sat 7/7 - Pull Day

Workout: Snap Fitness
(170#BOR)4x6
(Pullups)10,10,7
(200#CableRow)2x10
(40#Crunch)2x12
(130#PullDn)2x10
(40#Crunch)2x10
(60#EZCurl)13,35x7,30Hx10
(130#RDelt)10,8,8

50 + 6 = 56 mins

Pull day. Started with bent over rows on relatively short rests (started new set every 3 mins, so 2-2.5 mins rest). Then we did body weight pull-ups. 2 sets of 10 and died on the third set. Next we did standing cable rows with weighted crunches. Then close grip pulldowns with more weighted crunches. I started pulldowns at 160#'s and it was just too heavy after rows and pull-ups. Dropped to 130#'s and still felt heavy! Finished up with 3 sets of curls and rear delt work.

Nutrition/Weight:
I weighed 171.8 this morning and feeling good. After the WO we went to the US National Whitewater center with Gregg and Hayden. Spent the day there and then went to all you can eat sushi for dinner. Weight will show it tomorrow.

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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.