My Life & Body Transformation: Sun 10/28

Monday, October 29, 2018

Sun 10/28 - Push Day (Volume)

Workout: Garage Gym
(145#Incline)7x5
(75#OHP)8x5
(50#DBInc)8,7,7
(20#IncFly)10,15x10
(30#Crunch)2x10
(35#Skulls)12,30x8
(15#LDelt)10,10x10
(Crunch)2x12

43 + 5 = 48 mins

Push day with volume and short rests. I enjoyed yesterday's workout so much, I decided to use same format for push day today. I started with incline and did sets of 5 every 2 mins until I couldn't do 5. Since I didn't have a spotter today, I stopped at 7. I probably could've gotten another set, but didn't want to risk it. Then I did OHP for sets of 5 every 1.5 mins for 8 sets. Next I raised the angle of incline and did DB incline for 3 sets, every 2 mins. Lots of pressing volume for me!

Then I did accessory work. I had to drop the weight on each exercise for the 2nd sets. First I did incline fly's with weighted crunches. Then skull crushers, lateral delt raises and crunches. Very nice WO. Lots of volume, not a lot of time.

Nutrition/Weight:
I weighed 176.8 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.