My Life & Body Transformation: Fri 3/4/22

Friday, March 4, 2022

Fri 3/4/22 - Bench

Garage Gym

(Bench1Ct)185x2,200x1,210x1,220x1,230x1,200x6,170x6,6,6

(LungeSquat)95x8,8,105x8,8

(T-bar)115x14,90x12,12,15

(VMOSquat)25,25,25

66 mins

Bench for 1@8, 6@9, 3x6@70%. Working up felt good, 220x1 moved really well, so I went to 230. A bit overshot RPE, maybe should've either stopped at 220 or did 225. First back off at 200x6 was @RPE9 and felt solid. Further back offs were good and @RPE7-7.5. Pleased with this bench session. Next was lunge squats and t-bar rows. Left knee felt unstable and a bit of pain, nothing bad. Rows were good. Finished up with 3 sets band assisted VMO squats. Quads burning after these.

Nutrition/Weight:

179.8

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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.