My Life & Body Transformation: Tue 1/7/20 - Full Body (Squat)

Wednesday, January 8, 2020

Tue 1/7/20 - Full Body (Squat) - 1st Day Hypertrophy I BBM Template

Garage Gym
(BoxSquat-312)95x6,115x6,135x6,155x6
(OHP)75x8,85x8,95x8,100x8
(SLDL)135x12,165x12,185x12
(BulgSlitSqt)2x12
(TBarRow)75x15,15
(Plank)2x60

56 + 6 = 62 mins

Day 1 of the Hypertrophy1 template from Barbell Medicine. Worked out in the evening today. Started with box squats. Called for 8 reps working up to a set @9RPE. Until I can get my knees feeling better, I'm only doing 1 main squat instead of 2 main variants, so one day I'll do lower reps and the other day I'll do higher reps. Today I did 6's working up to something the felt like work but comfortable. Definitely not 9RPE, knees aren't ready for that yet.

Next I did OHP working up to a set at REPE9. The last 3 months I've been doing lower rep OHP, so this was fairly taxing. Next was SLDL for sets of 12. These felt light at first and felt like work with high reps. I supersetted these with Bulgarian Split Squats for sets of 12. This combo had me breathing hard! Finished up with some GPP - t-bar rows and planks.

Nutrition/Weight:
I weighed 193.4 this morning. Down from 199#s on New Years day.

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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.