My Life & Body Transformation: Wed 3/24/20

Thursday, March 26, 2020

Wed 3/24/20 - Full Body (Deadlift)

Garage Gym
(Deadlift)205x8,230x8,250x8
(Bench2CtPause)135x10,150x10,160x10
(Incline)140x13,120x12,12
(RearDeltFly)15x12,12

46 + 4 = 50 mins

Started with deadlift and worked up to about @RPE8. Knees were a bit cranky starting and warmups felt heavy, turned out ok. Next was paused bench. Right shoulder was ok when I got a good set up and had shoulders retracted well. Worked up to @RPE9. Incline was really good for 70%amrap, 63% 2x12. I know those percentages aren't right, especially the 63%, I definitely took off more than 7%, but solid work. I supersetted rear delt fly's with incline. The fly's bothered my right shoulder. Good WO.

Nutrition/Weight:
I weighed 192.0 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.