My Life & Body Transformation: Tue 7/14/20

Tuesday, July 14, 2020

Tue 7/14/20 - GPP + Knee Strength

Garage Gym

(InvertRow)18,15

(TriExt)70x10,60x15

(Delt)10x15,15

(KneeOut)2Mins

(StepUp3.75")4x10,1x50

(SplitSquat12")4x5,1x25

(Flexibility)

53 mins

GPP day and knee strength day. I was feeling really beat up after the weekend and Fri/Sat/Sun workouts so I kept GPP to 2 sets. Started with inverted rows, overhead triceps extensions and delt work. Rows felt good, triceps not so much. 70's hurt my elbows so I dropped to 60's. I didn't bother with curls today. Then I did knee out warmup and went into step ups. Right knee feeling great, left one still a bit wonky. Then I did split squats. I stayed shallow on the left side because when I went full ROM there was a little bit of pain so I stayed away from that. Finished up with flexibility routine.

Nutrition/Weight:

I weighed 184.0 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.