My Life & Body Transformation: Tue 10/8/19

Tuesday, October 8, 2019

Tue 10/8/19 - Full Body (Squat)

Gym: Garage Gym
(BoxSquat 303)95x10,115x10,135x10,10
(Incline)135x8,145x8,150x8
(RDL)135x8,185x8,205x8,8,8
(Bench)105x8,8,8
(SplitSquat)3x20

70 + 6 = 76 mins

Warmed up with 2 sets 30 second wall sits. WO started with box squat with 3-0-3 tempo, 10 reps at RPE6,7,8x2. Felt really good. I did 135x8 last WO and today did 135x10x2 and I think it felt easier. That's a very positive sign. Then we did incline for 3 sets, working up to an REP 8ish set. Next we did RDL's working up to 3x8 at RPE8. I went lighter today because of backpacking trip coming up and did them on fairly short rests. We finished up with bench and split squat superset. Bench felt good today, no pain in my R shoulder. I think a real tight setup helped.

Nutrition/Weight:
I weighed 191.8 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.