My Life & Body Transformation: Sat 10/6 - Pull Day (+Power Clean and Snatch)

Saturday, October 6, 2018

Sat 10/6 - Pull Day (+Power Clean and Snatch)

Workout: Garage Gym
(95#PowerClean)3x5
(95#Snatch)2x5
(Pullups)15,7,7,7
(80#T-Bar)4x9
(30#SealRow)2x10
(Abs)2x12
(30#Curl)2x12
(Abs)2x12
(185#Deadlift)4x5

68 + 5 = 73 mins

Pull WO this morning - started with power clean technique work. Before starting the 2nd set of cleans, I decided to try a snatch. It felt good so I did a set of 5. Then alternated cleans and snatches for 5 sets. Really liked snatch more than I thought. By the end of the 2nd set of snatches my R shoulder was starting to feel it a bit, so I'll have to be careful, but really liked doing both cleans and snatches.

Then we moved on to the meat of the WO. First set of pull-ups was really good with 15 reps, then on short rests I managed to maintain 7 reps. Then we did t-bar rows for 4 sets. Then seal rows and abs. Next was curls and abs. Finished up with 4 sets of deadlift technique work. Going to work on technique and increase weight slowly. Great WO and a lot of fun.

Nutrition/Weight:
I weighed 176.6 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.