My Life & Body Transformation: Sat 3/16

Wednesday, March 20, 2019

Sat 3/16 - Push (Ida Lee)

Gym: Ida Lee in Leesburg, VA
(175#Incline)5,5,5,5,4+130x9,7P
(LegPress)6Platesx4x19
(60#DBShldr)8,6,55x5,35x10
(25#Fly)10,20x12
(35#Crunch)2x10
(73#RopeExt)8,65x8,58x10,8
(Crunch)3x15

64 + 6 = 70 mins

Morning workout at Ida Lee gym in Leesburg. Started with incline bumped up 5#'s from last weekend. Failed progression. Got 4 reps on 5th set and didn't try a 5th. Wasn't going to happen. Pleased with this effort though. Will try again next weekend. Then we did leg press instead of squats. Felt this much more in my legs. Then we did shoulder press for 4 sets. Then fly's with weighted crunches for 2 sets each. Finished up with rope extensions (triceps) and more crunches. Very solid WO.

Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.

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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.