My Life & Body Transformation: Wed 1/22/20

Thursday, January 23, 2020

Wed 1/22/20 - Full Body (Bench)

Garage Gym
(Bench2"pause)135x6,155x6,175x6,185x6,6,6
(BoxSquat16"312)120x10,135x10,145x10,10
(DBIncline)60x15,12
(SealRow)40x12,12

44 + 6 = 50 mins

Got home at 4:30 for lactation consultation with Sarah and Taryn. Had my mind set that I wanted to work out this evening rather than get up super early Thursday morning and work out. I didn't start my workout until about 6:45pm. Started with 2" paused bench working up to 3 sets @8RPE. Program called for sets of 8, but the other bench day has sets of 10, so I changed the 8's to 6's for a little more variety and a few less reps from a volume perspective. Pleased with the top end sets. Next I did tempo box squats. These get hard for sets of 10 at tempo. Workout called for working up to 9RPE, then backing off, but I don't want to hit 9RPE on squats right now, so I topped out at 2 sets @8RPE. Finished up with incline and seal rows. Fairly quick workout, but solid work. Glad to be still getting them in after Taryn's birth.

Nutrition/Weight:
I weighed 193.6 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.