My Life & Body Transformation: Sat 10/20

Wednesday, October 24, 2018

Sat 10/20 - Pull Day

Workout: Garage Gym
(Pullups)12,8,8,7
(90#T-Bar)4x8
(30#SealRow)3x10
(Crunch)3x12
(30#Curl)10,Hx10
(Crunch)2x15
(185#DeadLift)3,3,3,225x3,5
(90#PowerClean)6x3

58 + 8 = 66 mins

Pull day started with pull-ups. Decent, but I think my back is still fatigued from backpacking trip. Next we did T-bar rows for 4 sets. They aren't really T-Bar rows. It's a handle that slides on the barbell on one end and the other end is in a wood block/wedge I made. Then we did seal rows and crunches, then curls and crunches.

Then we moved to deadlift and power clean form work. Deadlifts felt good. Power cleans were a mixed bag of decent cleans and sloppy cleans. Tried one snatch and knees were NOT ready for that yet. Still sore post-backpacking trip.

Decent WO with some fun at the end.

Nutrition/Weight:
I weighed 172.8 this morning. Bloat finally leaving me from all the carbs on backpacking 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.