My Life & Body Transformation: Fri 8/21/20

Friday, August 21, 2020

Fri 8/21/20 - Full Body (Bench)

Garage Gym

(Bench)145x6,165x6,175x6,180x6,6,6

(GobletSquat)BWx10,20x10,30x10,10

(PendlayRow)155x15/+5,5,5,4

44 mins

Started with bench working up to 3 sets @RPE8. Working on tight setup which still feels a little weird. I did 175 last week and felt really strong. Bumped to 180 today and felt pretty good and I think stayed about in the correct RPE range. Next was a squat variation. I did very light goblet squats. As I write this several hours later, my quads are feeling it. Finished up with myo-rep Pendlay rows. Bumped up 20 pounds from last week and felt it! Fairly short but solid WO.

Nutrition/Weight:

181.0 this morning. Feeling good. Trying to get back to pre-vacation weight. I was 179-180 and have been hovering a few pounds above that.

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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.