My Life & Body Transformation: Mon 9/20/21

Monday, September 20, 2021

Mon 9/20/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x3,275x3,315x1,335x1,275x6,6,6,10

(FeetUpBench)95x8,125x4,145x4,165x8,175x8,180x8,170x8

(DBInc)60x10,50x10,10

50 mins

Backpacking trip this weekend and I carried around 55-60 pounds back up the mountain yesterday. Back was fatigued and everything felt heavy warming up. I worked up to a single @RPE8. It was fairly light, but still felt heavy today. Back off's started OK and got better as I went. Last set feeling really goood and did 10 reps instead of 6, and still @RPE8. I supersetted bench along with deadlifts working up to 8reps @PRE 7,8,9 -5%, 1x8. Actual RPE's were @RPE 6, 8, 9, then the first back off was again @RPE9. Then I did incline. First set was good, dropped weight and this still got hard about mid way through the sets. Solid WO after a long weekend.

Nutrition/Weight:

180.8 Weight not bad after all I ate yesterday on the way home from the mountains and then once we were home.

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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.