My Life & Body Transformation: Thu 12/2/21 - Full Body (SDH

Thursday, December 2, 2021

Thu 12/2/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)115x8,125x8,135x8,8,8

(DBBench)40x10,50x10,70x10,10,10,10

(PullDn)100x13,13,13,13

(DBInc)45x12,12,12

(RDL)135x10,10,10

(Crunch)3x15

55 mins

Started with squat for 4x8 with DB bench for 4x10. Felt good after the initial knee crankiness. Squat movement is getting better/more comfortable. Starting to enjoy it rather than dread it. First time I've done flat DB bench in a long time & 70# DB's felt heavier than I thought they would. Next I did pulldowns and steep DB incline. Kept pulldowns @RPE7-8 and only did 3 sets of incline. Plenty of pressing volume for me today. Fished up with some light RDL's for some more back/posterior chain volume and some crunches. Solid WO.

Nutrition/Weight:

178.0 getting close to target 50th bday weight.

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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.