My Life & Body Transformation: Sat 9/7/19

Monday, September 9, 2019

Sat 9/7/19 - Full Body

Gym: Garage Gym
(Incline)135x8,140x8,145x8,8,8
(BandSquat)5x35
(BOR)150x8,165x8,8,10
(95#OHP)8,6,6,6
(OHTri)70x12,60x12
(30#Curl)12,25Hx12
(Crunch)2x15

50 + 6 = 56 mins

Morning WO. Sticking to lower body isometrics for now. Last Thursday I did isometrics and deadlift and my knees were pretty bad the next 2 days. Started with incline and band squats. Started heavier on incline than I've been doing. Basically, as I was warming up, it felt really light which dictated my starting working weight. I didn't go heavier at the top-end, but did 3 sets at that weight instead of 1, and did 5 sets instead of 4. Felt good. Band squats were fine, I reduced the time a bit while I try to determine what kind of volume they can take. Then we did bent over rows. Started at 150 and it felt light, bumped the weight and did 3 more sets. Next we did overhead press on short rest for 4 sets. Finished up with arms and abs. Good WO.

Nutrition/Weight:
I weighed 189.8 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.