My Life & Body Transformation: Wed 4/15/20

Saturday, April 18, 2020

Wed 4/15/20 - Full Body (Deadlift/RDL)

Garage Gym
(RDL)135x8,175x8,195x8,8,8
(Bench2CtPause)145x10,160x10,170x10,160x10,10
(Incline)145x9,115x12,12,12
(RDeltFly)10x15,15,15

60 mins

Knees continue to slowly feel better. Today was supposed to be deadlift day, but I did RDL's and kept them fairly light to keep strain of knees. Bench I worked up to a paused set of 10 @RPE9, then backed off for 2 sets. The back off sets I didn't pause the reps until the last 2 reps because it's a lot of strain on my shoulder. That, plus the volume can be too much. Plus, to be honest, I wouldn't have been able to pause all the reps of back-offs at 160#'s. Next was incline for 70% AMRAP, 63% for 3x12. I lost reps from last week on the top set. Not surprising I guess since I increased top set on bench and increased volume. I didn't have much left for a top set of incline right after. I dropped the back-off sets a lot more than the prescribed 7%. Supersetted rear delt fly's with incline. Solid pressing today, pleased with that.

Nutrition/Weight:
I weighed 190.4 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.