My Life & Body Transformation: Wed 6/19/19

Thursday, June 20, 2019

Wed 6/19/19 - Full Body

Gym: Garage Gym
(135#BoxSquat)2x10
(60#DBSLDL)2x10
(60#DBInc)2x9P
(InvertRow)2x8
(50#DBShldr)2x7
(Pullups)2x6
(60#OHTri)12
(35#Curl)10
(35#Crunch)2x10

25 + 5 = 30 mins

Full body mid week WO in the evening after work. Hot and humid and glad this was a quick WO. Started with 2 sets of box squats and DB stiff leg dead lift combo. Then I did DB incline with inverted rows. I'm still surprised how challenging inverted rows are. Then I did shoulder press and pull-ups. Finished up with a set of bi's/tri's with 2 sets weighted crunches. Just wanted to hit everything with low volume since I'm in about 1,300-1,500/day caloric deficit.

Nutrition/Weight:
I weighed 187.6 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.