My Life & Body Transformation: Fri 7/23/21

Friday, July 23, 2021

Fri 7/23/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,155x4,175x3,195x3,205x1,215x1,190x3,3,3,3,185x3,3

(FrontSquat)95x8,105x8,95x8,8

(BOR)185x10,155x12,10,10

(LowDBInc)70x12,9

66 mins

Started with paused bench for 1@8, 3@80% x 6 sets. Worked up to a solid single, then did triples of 80% estimated 1RM for 6 sets on 1.5-2 min rest. These got harder than they should be after a few sets so I dropped weight. Next were front squats. Planned for 6@6, 6@7x3. Weight got heavy faster than I thought and I ended up having to back down in weight. Still got the volume in. I supersetted BOR with squats. BOR was 70% 1RM for AMRAP, then 63% 3x12. I didn't get 3x12, but pleased with top set and volume. Finished up with 2 sets of low DB incline. Solid WO, hot in the garage over lunch (mid 90's today).

Nutrition/Weight:

178.4

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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.