My Life & Body Transformation: Wed 5/8

Thursday, May 9, 2019

Wed 5/8 - Upper (+Goblet Squats)

Gym: Garage Gym
(DBInc)50x10,60x8,8
(60#DBRow)3x8
(45#DBShldr)2x10
(Pullup)2x6
(BandExt)2x10
(40#Crunch)2x10
(30#Curl)10,Hx10
(25#GobbletSquat)2x20

27 + 3 = 30 mins

Afternoon WO. Started with DB incline and DB rows. Incline felt awful at first. 50#'s felt heavy, right shoulder and elbow hurt, traps hurt, hand hurt. Ugh. Felt better as I got warmed up, but still not great. Rows were fine. Then we did shoulder press with pull-ups. Kept pull-ups easy since elbows are bothering me a bit. Then we did band extensions (triceps) and weighted crunches. Finished up with curls and goblet squats. Really liked goblet squats. 20 reps with pauses at the bottom got challenging, even with a light weight. Good WO in 30 mins.

Nutrition/Weight:
I weighed 193.6 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.