My Life & Body Transformation: Wed 1/13/21 - Full Body (Squat)

Friday, January 15, 2021

Wed 1/13/21 - Full Body (Squat) - Strength I start

Garage Gym

(Squat)145x5,155x5,170x5,175x5

(Bench)155x4,175x4,195x4,205x4

(Deadlift)135x5,225x5,275x5,285x5,295x5

60 mins

First workout on the Strength I template. Started with squat, sets of 5 @PRE 7,8,9. Mine were probably @PRE 6,8,8.5-9. Next was bench for sets of 4 @RPE 7,8,9. Sets here again were probably @RPE 6,8,8.9-9. Deadlift was sets of 5 @RPE 7,8,9 and this one I probably got about right. First two exercises I took bigger jumps in early working sets. Plus, I’m just not used to lower rep sets coming from a long hypertrophy block so it’s going to take some time to get used to lower reps, especially singles starting next week or two.

I can already tell I’m not going to be able to maintain the squat intensity & frequency, plus running and hold up. My knees are just not ready for squatting heavy 3x/week plus running.

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.