My Life & Body Transformation: Wed 12/16/20 - Full Body (Squat) + Knee Ability

Friday, December 18, 2020

Wed 12/16/20 - Full Body (Squat) + Knee Ability

Garage Gym

(Squat)65x8,95x8,115x8,135x8,125x8

(OHP)65x8,80x8,95x8,105x8,95x8

(RDL)135x12,185x12,12,12

(KOT)2min

(StepUp)2x25

(ReverseNordic)3x10

(SplitSquat)2x15

54 mins

Started with squat for 8 reps @7,8,9, -5% for a backoff set (or something similar to that). Next was OHP for same rep and RPE scheme. I love doing OHP, but it seems to cause me shoulder and trap issues. I’m going to do it a few more times and try to limit ROM a bit and keep weights reasonable. If I still have issue I’ll try switching to DB’s or to incline. Next was RDL. Supposed to be 12 reps @RPE 6,7,8x2, but I made a larger jumper from 135 to 185 and stayed there for 3 sets. Then I did the heart of the knee ability routine: Knees Over Toes hold for 2 mins, then step ups, reverse Nordics and split squats. For Nordic’s I didn’t use any assistance and had arms across my chest the last 2 sets; getting stronger on these.

Nutrition/Weight:

181.8 this morning. Smaller jump in weight than I thought after b’day dinner + cake and ice cream.

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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.