My Life & Body Transformation: Sat 4/13

Tuesday, April 16, 2019

Sat 4/13 - Push Day

Gym: Garage Gym
(165#Incline)5,5,5,5,7+125x10,9P
(135#Squat)3x10
(95#OHP)10,7,7,75x8
(25#Fly)2x10
(Crunch)2x12
(BandExt)12,10,9
(Superman)3x12

26 + 41 + 6 = 73 mins

Push day. Started with incline, but reduced weight by about 10% since I failed 180#'s twice. I'll try ramping back up, but diet will start soon and progress will not last long. Felt good for 5 sets, then did 2 drop sets of paused reps. Then we did squats for 3 sets. Next we did OHP and I bumped the weight from what I've been doing. I figured I'd do 1 set and drop weight, but it went really well so I stuck with it for 2 more sets, plus a drop set. Next we did fly's and abs. Finished up with band extensions and supermans. Very nice WO.

Nutrition/Weight:
I weighed 196.4 this morning. Had all you can eat sushi. Going to be heavy tomorrow.

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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.