My Life & Body Transformation: Wed 5/27/20

Friday, May 29, 2020

Wed 5/27/20 - Full Body (SLDL)

Garage Gym
(SLDL)135x8,165x8,185x8,8
(Bench2CtPause)135x10,145x10,155x10,165x10,10
(Incline)145x11,125x10,10
(RDeltFly)10x15,15

53 mins

Last week was to be the last week of my 2nd run through the Hypertrophy 1 10-week programming block. Since we were traveling, we took some DB's and had some good workouts, but it's not the same as fairly high rep, high-volume barbell training. I didn't think I would be able to jump right back into the program after a "week off" at the height of volume, so I'm taking this week getting back into barbell movements, keeping volume moderate and trying to keep things @RPE8ish.
Started with SLDL, didn't go heavy. Knees are feeling good and I'm getting antsy to start deadlifting. Next was bench. I didn't pause these for long because my right shoulder has still been a bit wonky. First top set was @RPE8, 2nd set was @RPE9+. Next was incline, went a bit lighter, but felt good. Supersetted back-off sets with rear delt fly's.

Nutrition/Weight:
I weighed 187.2 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.