My Life & Body Transformation: Fri 6/25/21

Friday, June 25, 2021

Fri 6/25/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,145x6,165x4,185x3,200x1,210x1,220x1,190x6

(BoxSquat16")75x8,115x4,135x8,140x8,145x10

(BOR)140x15/+5,5,5,5

(LowDBInc)70x14,10

58 mins

Started with bench for 1@RPE8, 6@RPE9. Warming up felt pretty good, 200 moved really fast, 210 was good, 220 was @PRE8-8.5. Since this is my first single on bench in a while, it's hard to gauge. Felt good. Backed off to 190 and rated it @RPE8. Next was box squats set at 16". Last week was 14" but my knees were a little cranky from Wed squat so I went to 16". My knees never felt "great", but didn't hinder squats and last set felt really good so I did 10 reps (rather than another set to get to @RPE9ish. Next was BOR myo-reps, 5# heavier than last week, plus an additional mini-set. Finished up with some low DB incline for some pressing volume.

Nutrition/Weight:

181.2

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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.