My Life & Body Transformation: Sat 10/27

Monday, October 29, 2018

Sat 10/27 - Pull Day (Volume)

Workout: Garage Gym
(Pullups)8x6
(135#BOR)9x5
(30#SealRow)3x8
(Crunch)2x10
(30#Curl)10,Hx10
(Crunch)2x10

40 + 6 = 46 mins

Pull day with volume and short rests. Started with pull-ups and decided to do sets of 6 every 2 minutes until I couldn't get 6 reps. That means about 1.5 mins rest (30 seconds working). Got 8 sets and was happy with that for 48 total reps. Then I decided to do the same thing with bent over rows with sets of 5 reps. After 4 sets, I dropped the time from every 2 minutes to every 1.5 mins, so just about 1 min rest (30 seconds working). Got 9 sets of 5 for 45 reps. First 2 movements took 30 minutes, but that's a lot of work in 30 mins.

Then I did seal rows with crunches and finished up with curls and crunches. Done in about 45 minutes with warmup. Very nice.

Nutrition/Weight:
I weighed 175.0 this morning.

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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.