My Life & Body Transformation: Sun 7/11/21

Monday, July 12, 2021

Sun 7/11/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x6,275x3,315x3,340x1,355x1,315x6,290x6,6,6

(Bench2Ct)125x8,155x4,175x8,180x8,185x8,170x8,8

(DBShldr)30x10,35x10,10,13

62 mins

Didn't get much sleep last night and knees/back were a bit cranky from hiking a couple hours yesterday. But I wanted to get the workout in with a lot of other Sunday chores before and after. Started with deadlifts for 1@8, 6@9, -8% 1-3x6. I didn't go quite as heavy as last week, but it was @PRE 8.5-9. My first back off was heavier than last week and felt really good, further backoffs were also good. Pleased with this despite not going as heavy for top single. Next was 2 count paused bench for 8 reps @RPE 7, 8, 9, -8% 1-3x8. These felt good, top set of 185# was @9 and back offs were solid. Finished up with seated DB shoulder press (no back support). These felt fairly easy today and I may need to bump weight up next WO. I got 13 reps on the 4th set. Very pleased with this WO, epsecially given hiking/sleep/lots going on.

Nutrition/Weight:

184.0

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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.