My Life & Body Transformation: Fri 9/11/20

Friday, September 11, 2020

Fri 9/11/20 - Full Body (Bench)

Garage Gym

(Bench)bar,95,135,165x6,175x6,6,185x6,6,7

(GobbletSquat)BWx10,25x10,35x10,45x10,10

(PendlayRow)145x15/+5,5,5,5,5

50 mins

Started with bench for 6 @RPE 6, 7x2, 8x3. Last week I worked up to a single set of 190 @RPE8.5ish, then dropped to 180 for 2 more sets. Today I did 2 sets @7 and 3 sets @8. The last set I did an extra rep to see where I was at. I almost did an 8th rep but that definitely would’ve been overshooting RPE. Felt good about this even though I didn’t go as heavy as last week. Then we did goblet squats. I worked up to a 45# DB for 2 sets. These felt good. As I write this my left knee is a bit painful, but I think that’s from sitting all afternoon more than anything. Finished up with pendlay rows with Myo-Reps. Solid WO.

Nutrition/Weight:

182.2 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.