My Life & Body Transformation: Sun 3/28/21

Monday, March 29, 2021

Sun 3/28/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x5,185x5,225x5,275x3,315x2,345x1,360x1,285x5,315x3,3,3

(PinBench)95x6,145x5,175x3,195x1,210x1,220x1,205x3,195x3,3,3

(BoxSquat)95x6,125x6,145x6,6,6

60 mins

Deadlifts for 1@7.5, 1@8.5, 5@8, 3x3@8-9. Felt pretty good working up but did something to my left shoulder/rear delt on either the 315x2 or 345x1 set. It bothered me for the remainder of the WO, but hard to place the point of pain. Didn't hurt during pressing. Anyway, 360x1 felt pretty good and about the appropriate RPE, back offs were good, despite the shoulder discomfort. I supersetted deadlifts with pin bench, which was 1@8, 3@9, 3x3@8. Felt pretty good throughout. The workout called for 2 count paused squats, but I did box squats since they're a bit easier on my knees and I didn't go heavy. Solid workout.

Nutrition/Weight:

187.6

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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.