My Life & Body Transformation: Wed 5/6/20

Wednesday, May 6, 2020

Wed 5/6/20 - Full Body (SLDL)

Garage Gym
(1LegSLDL)30x8,35x8,40x8,45x8,50x8,8
(Bench2CtPause)125x10,145x10,165x10,175x10,10,10
(Incline)150x11,125x12,11
(RearDeltFly)10x18,18

62 mins

Today should have been deadlift day, but my knees are feeling pretty good and I want to keep positive outcomes coming. So, I did single leg SLDL and worked my way up to something that felt about RPE8-ish. These felt good and it's been several months since I've done them. I went much heavier today which I think is just a function of being stronger from DL/RLD/SLDL work. Next I did bench. Paused the first top set at 175 @RPE8 and did 2 more sets working up to RPE9ish. I did this instead of going to RPE9 and backing off. Next was incline. I bumped the weight 5#'s for top weight and did same weight for back-offs. Very good pressing today. I supersetted rear delt work with back-off incline sets.

Nutrition/Weight:
I weighed 191.2 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.