My Life & Body Transformation: Sun 11/15/20 - Full Body (Deadlift) + Knee Ability

Monday, November 16, 2020

Sun 11/15/20 - Full Body (Deadlift) + Knee Ability

Garage Gym

(Deadlift)135x8,185x8,215x8,235x8,195x8,8

(Bench2Ct)115x10,135x10,145x10,135x10

(Incline)135x12,125x12,9

(Tibialis)25,25

(Calf)30

(KOTCalf)30

(StepUp4”)25,25

(ReverseNordic)3x10

66 mins

Started with deadlift. Lower back was fairly tight and things felt heavy. Workout called for working up to 2 sets @RPE8, but I did 1 @8+ and then backed off for 2 sets. These just felt heavy today and I didn’t want to do another set at 235#’s. Next was 2 count paused bench for sets of 10. These get challenging fast. Worked up to a set @PRE9, then took 5-10% off for a back off set. Then barbell incline for 70%AMRAP, then 63% 2x12. On the 2nd back-off set, I was just done at 9 reps.

Then I did the knee ability routine. Still finding it challenging to work out 3x/week, run 3x/week and do knee ability program 2x/week.

Nutrition/Weight:

185.2 this morning. Lots of cereal last night spiked weight quite a bit.

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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.