My Life & Body Transformation: Wed 7/14/21 - Full Body (Squat)

Wednesday, July 14, 2021

Wed 7/14/21 - Full Body (Squat) - Powerbuilding week 5/10

Garage Gym

(Squat)115x6,145x4,175x2,195x1,205x1,215x1,175x6,165x6,6,6

(Incline1Ct)95x6,135x4,165x3,185x1,195x1,170x6,160x6,6,6

(RDL)135x8,185x4,225x8,245x8,8,8

(DBTri)25x15,35x12,10

62 mins

Started with squat for 1@8, 6@8-9, -8% 1-3x6 reps. Top couple singles felt really heavy today, but back offs were good and got some needed volume in. Pleased with this overall despite going lighter on top single by 5#. Paused incline was pretty good for 1@8, 6@8-9, -8% 2-4x6. Same top single as last week, same first back off, then upped 2nd back off sets by 5# and did 3 sets for solid volume. I supersetted RDL's with incline to save time. RDL's were 8@6, 8@8 x 3 sets. RDL's have been feeling light the last few weeks, but these felt appropriate RPE (@8). Since I didn't get to do GPP yesterday, I added some triceps work after the main lifts.

Nutrition/Weight:

182.8

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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.