My Life & Body Transformation: Wed 10/13/21 - Full Body (SDH

Wednesday, October 13, 2021

Wed 10/13/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)95x10,115x10,125x10,135x10,10

(RingRows)4x10

(Bench)125x10,135x10,145x10,155x10,10

(RDL)145x10,165x10,10,10

(DBShldr)45x6,50x8,60x5,5,5

(Pullups)5x5

69 mins

Started squat and inverted rows on the rings. Squat felt really good. Sets of 10 got challenging even with lighter weights. Pleased with form, depth and how they felt. Next was feet up bench with RDL's. Went heavier on bench than last WO at similar RPE. Finished up with heavier DB shoulder press than usual and just body weight pullups for 5x5 on short rests. First 2-3 sets really got chest to bar on these.

Nutrition/Weight:

182.0

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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.