My Life & Body Transformation: Thu 6/18/20

Thursday, June 18, 2020

Thu 6/18/20 - Knee Strength

Garage Gym

(KneeOut)2.5mins

(StepUp3.75")4x10,1x50

(SplitSquat12")4x5,1x25

(Flexibility)

51 mins total

Knee strength day. There's 2 of these a week (Mon/Thu). The program has different exercises on Mon and Thu, but Thursday's movements are more advanced and I'm not able to do them yet, so the advice is to repeat the Monday workout. I moved the height for step ups back up to 3.75 inches (35 and 15 pound plates stacked) today and I was able to complete the split squat routine for the first time. In the past I've started with just the warmup (4x5), then added 1x10 and 1x15, but today I was able to get through the 25 reps each leg. My goals are to keep increasing the height on step ups and decreasing the height on split squats. Felt good about these today.

Nutrition/Weight:

I weighed 183.6 again 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.