My Life & Body Transformation: Fri 12/11/20 - Full Body (Bench) + Knee Ability

Friday, December 11, 2020

Fri 12/11/20 - Full Body (Bench) + Knee Ability

Garage Gym

(Bench)145x5,155x5,165x8,175x8,185x10

(LandmineSquat)25x10,35x10,45x10

(DBInc)60x14,50x12,12

(FeetUpPushup)14,14

(Tibialis)2x25

(Calf)2x30

(StepUp)2x25

(ReverseNordic)3x10

70 mins

Started with bench, 8 reps working up to sets @RPE 7,8,9. I thought 185 would be a 9, but at 8 reps I still felt good so I did 2 more. I did Tibialis and calf raises during bench. Next were landmine squats. I kept it fairly light because of my run yesterday, knee ability work today and a run tomorrow. Then we did DB incline. We’ve been doing low DB incline here but switched to normal angle incline for this block. Supersetted reverse Nordic’s with incline. We finished up with pushups and then I did 2 sets of step ups. Good WO.

Nutrition/Weight:

181.0 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.