My Life & Body Transformation: Thu 11/11/21

Thursday, November 11, 2021

Thu 11/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis)15,13,11,11

(MixHang)45/45,45/45,35

(KOT)3x20

(DBTri)30x15,35x12,12

(RevNordic)2x15

(Curl)25x15,25Hx15

(Abs)3x60

(Delt)10x15,15

40 mins

GPP + Knee Ability day. Started with tibialis raises at 20" and Mixed Grip hangs. Hangs are getting much better. When I started, I couldn't hang supinated at all or mixed grip without signigicant pain. First set mixed grip was a combo of assisted and hanging w/o feet assist. Second set was no assist, just free hanging. Last set was actually supinated grip for 35 seconds. Very pleased with this progress and correcting a major impbalance/in-flexibility issue.

Next was KOT "squats" to the bench and DB Triceps extensions. Then reverse Nordics (deep with band assist) and curls. Finished up with static ab holds and seated delts.

Nutrition/Weight:

182.2

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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.