My Life & Body Transformation: Thu 1/16/20

Thursday, January 16, 2020

Thu 1/16/20 - Full Body (Bench)

Garage Gym
(Bench2"Paused)125x8,135x8,145x8,155x8,160x8,8
(BoxSquat16"212)115x10,125x10,140x10,10
(DBInc)70x12,60x12,11
(SealRow)35x15,15

57 + 6 = 63 mins

Started with paused bench for 8 reps @RPE6,7,8x2. Felt good, took me a while to work up. Next I did box squats working up to 10 reps @RPE6,7,8x2. 10 rep sets get challenging for me right now even with fairly light weight. Next I supersetted DB incline and seal rows. Incline was 70AMRAP and then a target of 60x2x12. A couple reps better than last week on incline and after a lot more benching volume. Seal rows were my GPP/accessory work today. Not getting a to of sleep so I kept this one to 4 movements. With the higher reps and slightly increased volume, this was plenty for today. Solid WO.

Nutrition/Weight:
I weighed 193.4 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.