My Life & Body Transformation: Wed 10/16/19

Wednesday, October 16, 2019

Wed 10/16/19 - Full Body (Deadlift)

Gym: Garage Gym
(OHP)75x8,85x8,95x8,8
(SLDL)205x6,215x6,225x6,6,6
(StepUp)3x6
(DBBench)50x8,60x8,8
(SpanishSquat)3x10

51 + 6 = 57 mins

Warmed up with 2 sets 30 second wall sits. WO started with OHP for 4 sets, working up to 2 at RPE 8. Felt pretty good. Next was stiff legged deadlift. I'm still feeling a bit fatigued from the backpacking trip, so I didn't go as heavy as before the trip. But decent amount of volume here, working up to 3 sets at RPE 8. Then we did 3 sets of step ups at 8 inches. Finished up with superseding DB bench and band squats. Bench was paused reps and felt good. No shoulder pain. Squats were harder than I thought they should be, legs still beat up from the backpacking trip. Solid first WO back after a week off.

Nutrition/Weight:
I weighed 192.2 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.