My Life & Body Transformation: Thu 9/5/19

Thursday, September 5, 2019

Thu 9/5/19 - Full Body

Gym: Garage Gym
(BandSquat)5x45
(Incline)120x8,130x8,140x8,145x8
(Deadlift)245x8,255x8,265x8
(100#OHP)8,6
(Pullup)8,7
(60#OHTri)17
(30#Curl)12

53 + 2 = 55 mins

Early morning WO. Started with band squat, 5 sets of 45 second holds, supersetted with incline working up to about RPE8. Felt like I could have pushed harder on incline, however I really want to let my body get used to the increased frequency and volume before I start attempting 4 sets across at RPE8. Next we did deadlifts, 3 sets working up. Next we did OHP. First set was good. Then I showed Sarah a technique improvement tip and think it impacted my 2nd set. Then we did 2 sets of pull-ups. Finished up with a set of overhead triceps extensions and curls. Another solid WO.

Nutrition/Weight:
I weighed 191.0 this morning. I was really hungry last night and at a couple bowls of cereal late so this spiked my weight back up a bit.

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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.