My Life & Body Transformation: Wed 6/3/20 - Full Body (Squat) + Knee Rehab (1st day of Powerbuilding I program)

Wednesday, June 3, 2020

Wed 6/3/20 - Full Body (Squat) + Knee Rehab (1st day of Powerbuilding I program)

Garage Gym
(BoxSquat16")95x6,115x6,135x6,145x6,155x6
(OHP)75x6,95x6,105x6,115x6,120x6
(RDL)125x8,175x8,205x8

43 mins

Knee Rehab
(KneesOut)2Mins
(CalfRaise)3x12
(Tibialis Raise)3x10
(HangLegRaise)3x10
(JeffersonCurl)3x10
(Stretch)Calf,Ham,Quad,Piriformis,InnerHam

44 mins

Total 87 mins

Started with ATG rehab strength work, then did my workout, then finished with ATG knee stretching.

Today was first day of a new barbell medicine template - Powerbuilding I. Started with squats working up to a top set (still light). Not sure if I should really be squatting while I take on the knee rehab template. I'll have to keep careful watch on it to make sure I don't overdo it. Next was OHP working up to a stop set @RPE9. Finished with RDL's. Quick workout, but add in the knee rehab and it was almost and hour and a half. I had to split it up between work meetings.

Nutrition/Weight:
I weighed 185.4 this morning.

No comments:

Post a Comment

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.