My Life & Body Transformation: Wed 10/10

Wednesday, October 10, 2018

Wed 10/10 - Upper

Workout: Garage Gym
(145#Inc)3x6
(Pullups)3x8
(85#OHP)3x7
(70#T-Bar)3x10
(15#IncFly)2x12
(30#Curl)8,25x8
(Crunch)2x10
(30#Skulls)2x10
(Band)2x10
(Crunch)2x10

30 + 6 = 36 mins

Upper WO. Backpacking trip coming up and I'd like to work out today and Friday, AND not feel beat up. So today I kept weight light, and/or reps not near failure, short rests. Incline felt good and controlled. Long pause on last rep each set. Pullups were good. OHP was ok, rows were ok. Then we did incline fly's, curls and crunches. Finished up with DB skull crushers, band pulls and more crunches.

Short rest on everything. A lot of work in 30 mins. Solid WO.

Nutrition/Weight:
I weighed 175.6 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.