My Life & Body Transformation: Thu 1/13/22

Thursday, January 13, 2022

Thu 1/13/22 - Bench

Garage Gym

(Bench1Ct)175x6,185x6,190x6

(Squat)95x10,115x10,125x10,135x10

(Pullups)bwx6,10x6,15x6

45 mins

Started with paused bench for 6@RPE 7,8,9. Actual RPE's were 6, 7, 9.5. Right shoulder didn't feel great the entire time. That last set wasn't great. Squats were 10@RPE 5,6,7. I just wanted some volume and practice, knees were feeling a bit cranky. As I warmed up they felt good, ended up @RPE 5,6,7, last set overshot with 8.5-9. Probably more that it was my 6th set after warmups than the weight. Finished up with pullups @RPE 7,8,9, so I did body weight, 10#, then 15#. Body weight set didn't feel great, but weighted sets after felt better. Did them with thumb under grip and wider than normal.

Nutrition/Weight:

179.6

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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.