My Life & Body Transformation: Fri 3/6/20

Friday, March 6, 2020

Fri 3/6/20 - Full Body (Incline)

Garage Gym
(Incline)130x8,145x8,155x9,140x8,8
(BoxSquat14")75x10,85x10,95x10,10,10
(LowDBInc)60x16,10,10
(HCurl)30x12,25x12
(InvertRow)2x10
(Crunch)2x15

59 + 6 = 65 mins

Started with incline and worked up to a set @PRE9. I did 9 reps to gauge my RPE effort. Had I stopped at 8 reps, it would have been RPE8. Then we backed off for 2 more sets. Good work. Next we did box squats, lowered to 14" for me and went LIGHT. Knees are still pretty bad, so I'm just re-setting really low and will work up slowly. I did high-bar for the first time in many months. These felt the best squats in a long time. Next we did low DB incline and hammer curl combo. Finished up with some inverted rows and crunches. Knees felt good. R shoulder was a bit troublesome. Good WO.

Nutrition/Weight:
I weighed 190.8 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.