My Life & Body Transformation: Wed 7/15/20

Thursday, July 16, 2020

Wed 7/15/20 - Full Body (Squat)

Garage Gym

(Squat)bar,65,85,95x6,6,6

(OHP)bar,65x7,85x3,95x3,115x2,130x2,140x2,145x1,115x8,6

(SLDL)135x8,185x8,8,8

(LegRaise)3x10

(KneeOut)2mins

(CalfRaise)3x20

(Tibialis)3x20

56 mins

Started with squats, kept it light, knees felt good again (finally). Next was OHP working up so a single @RPE8. Last week my top weight was 140. Today I did that for a double and felt good so I bumped up to 145 and figured that would be @RPE8+. It was definitely a 9. Backed off to 115 for 2 sets. Really pleased with OHP today. Next was SLDL (fairly light) paired with hanging leg raises. Finished up with knee accessory work. Solid WO. Never got around to doing flexibility routine.

Nutrition/Weight:

I weighed 182.4 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.