My Life & Body Transformation: Tue 9/3/19

Wednesday, September 4, 2019

Tue 9/3/19 - Full Body

Gym: Garage Gym
(BandSquat)5x45
(SplitSquat)5x30/30
(Incline)130x8,135x8,140x8,145x8
(Deadlift)235x8,255x8,255x8
(OHP)95x11

45 + 4 = 49 mins

I bought a knee rehab program from barbell medicine and started it today. I can't pass the biofeedback test, so I'm just doing the isometrics portion of the program on a daily basis and sticking with my upper body work (although I did do deadlift today as well). The isometric part of the program calls for 2 movements per day. 1 double leg and 1 single leg. In the morning I did band squat (Spanish squats) holds for 5 reps of 45 seconds. Then I was supposed to do split squat holds for 5 sets of 45 seconds. I got through 2 sets and couldn't do any more. So I did the 5 sets of split squats with the evening workout after work. So that went like this: Split squats 5 sets of 30 seconds. Then incline for 4 sets working up to RPE 8. Then 3 sets of deadlifts. Finished with 1 set of OHP. Really warm in the gym.

Nutrition/Weight:
I weighed 191.4 this morning. Fairly high after the long weekend in Hilton Head. Because of Hurricane Dorian, Hilton Head called for a mandatory evacuation on Monday by noon. So, we found that out at around 9:30PM Sunday night. We decided to get packed up and leave to avoid the chaos of everyone leaving the island in the morning. We got home at 2AM Monday 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.