My Life & Body Transformation: Fri 2/19/21

Friday, February 19, 2021

Fri 2/19/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)145x4,175x4,195x2,205x2,220x1,230x1,210x4,195x4,4,4,4

(Squat2Ct)bar,65x5,75x5,85x5,95x5,5,5

(OHP)65x8,75x8,85x8,95x8,8,8

61 mins

Bench workout today was 1@8, 4@9, 4x4@8. My right shoulder is still a bit bothersome, but felt better as I warmed up. 205x2 was fast, 220x1 moved really well, 230x1 was same as last week, probably slightly above @RPE8. First back off @210# was good, the 4 sets at 195 were solid, but crept up in RPE, probably went 8,8,9,9. Solid work. My knees were feeling good today so I decided to do paused squats per the WO (I’ve been doing box squats). I kept it very light, but with solid 2 count pauses they still got hard on fairly short rests. I supersetted squats with OHP and 95#’s was plenty heavy for me today after benching.

Nutrition/Weight:

182.6

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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.