My Life & Body Transformation: Wed 4/10

Thursday, April 11, 2019

Wed 4/10 - Full Body

Gym: Garage Gym
(115#Squat)3x10
(135#Incline)8,115x10,10P
(185#DeadLift)3x8
(Pullups)10,6,6
(BandExt)2x15
(35#Curl)9,30x10
(Superman)2x10

44 + 6 = 50 mins

Mid-week full body WO. Nothing heavy today. Started with squats for 3 sets. Right knee bothering me during warmup and we almost just skipped them. Knee felt a bit better as I widened my stance a bit and as I got more warmed up. Knees still just being really temperamental. Next we did incline. First set at 135#'s felt heavier than I wanted for an easy/light day. Right shoulder bothering me since last weekend. 2 weeks ago, I did 3x10 paused reps easy. I think I'm just not recovering from hard WO's. I haven't been dieting hard, but also eating at a deficit during the week. Dropped weight after the first set, felt better, but this should have felt REALLY light and it didn't. Next we did 3 sets of deadlifts that felt good. Then pullups. First good set, then dropped reps. Finished up with band extensions for triceps, curls and superman. Decent WO.

Nutrition/Weight:
I weighed 195.4 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.