My Life & Body Transformation: Fri 4/30/21

Friday, April 30, 2021

Fri 4/30/21 - Full Body (Bench)

Garage Gym

(Bench)95x8,115x6,125x5,150x4,160x8,170x8,175x8,8,8

(FrontSquat)75x5,95x4,105x10,110x10,120x10,110x10

(LowDBInc)70x13,60x10,8

63 mins

Started with bench for 8reps @RPE6,7,8x3. Left shoulder/pec still troublesome and nothing felt "good", but I got through the WO at prescribed weights and nothing "hurt". Top sets felt easier on RPE scale than last week for same weight/reps, but 3 sets instead of 2. Next were front squats for 10reps @RPE 7,8,9 -5% 1x10. Top set was targeted for 115, but they were feeling good so I did 120. It was @RPE9. Finished up with low DB incline for 70%AMRAP +63% 2x12. My top set was 1 more rep than last week, back-off sets are always a struggle here. Back offs should be 65# (I don't have 65#DB's), but even with 60's I can't get sets of 12. Not sure I could with 50's for 2 sets either. Solid WO.

Nutrition/Weight:

186.2

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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.