My Life & Body Transformation: Fri 1/29/21

Friday, January 29, 2021

Fri 1/29/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x5,155x4,185x3,195x2,205x1,215x1,195x4,185x4,4,6

(BoxSquat)75x8,95x8,115x8.8

(OHP)80x8,90x8,100x8,8,8

60 mins

Started with bench working up to 1@RPE8 (90%), then 4@9 (86%), then 3x4@8 (77-80%). My top single felt good, moved well. First back off at 195# was @RPE 7-8, not 9 and felt good. My back offs were at top end (81%) and felt good. I did 6 reps on last back off set and that was around @PRE8-8.5. Squats called for sets of 5, overloaded. I did light box squats for sets of 8. Knees can’t handle heavy squatting again quite yet. Plus, I did knee ability work yesterday. Finished up with OHP working up to 3x8 @PRE8. My top sets were @RPE7,8,9 instead of all 8’s.

Nutrition/Weight:

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.