My Life & Body Transformation: Fri 7/17/20 - Full Body (Low Incline)

Friday, July 17, 2020

Fri 7/17/20 - Full Body (Low Incline) - very good pressing day

Garage Gym

(LowIncline)125x6,155x4,185x2,200x2,210x2,220x1,185x6,175x6,6

(KneeOut)2mins

(StepUp4")4x10,1x50

(SplitSquat12")4x5,1x25

(SealRow)60x12,50x10,40x12,12

70 mins

Started with low incline working up to a single @RPE8, then back off for 6@9, -5% for sets of 6 until @RPE9 again. I'm still getting used to singles. 210x2 moved really well, 220x1 was @9 instead of @8. First back off to 185 felt good and then 2 sets at 175 were both solid. One of my best pressing days. Really pleased with progression while losing weight. Next were squats, but since I squatted Wednesday, I did knee strength routine with step ups and split squats. Left knee is still a bit wonky, but getting better. Finished up with seal rows. First set I went heavy, then dropped twice to keep rep range where I wanted. Really solid WO today. Very pleased.

Nutrition/Weight:

I weighed 180.6 this morning. I weighed 180.0 yesterday. Lowest of the year.

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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.