My Life & Body Transformation: Fri 1/21/22

Friday, January 21, 2022

Fri 1/21/22 - Bench

Garage Gym

(Bench1Ct)165x6,170x6,175x6,6,6

(Bench+Band)115x10,10

(Squat)105x10,115x10,125x10,10

(Pullup)5x6,10x6,15x6,6

56 mins

Started with bench for 6@RPE 5,6,7x3, trying to keep conservative. R shoulder has been a bit wonky and all of these kind of felt heavier than expected. Top sets ended up being @RPE8. I tried banded bench for the first time. Just put on 115 + bands and did 2 sets of 10. I really liked these. I'm not sure how much tension was on the band, but not too much. Still added some extra load toward lockout.

Next were squats for sets of 10 @RPE 5,6,7x2. RPE's here were good. Last set of 10 as @RPE8, but that was more a function of sets of 10 warming up + working sets ended up being a lot of volume. I worked up fairly slowly. Finished up with weighted pullups for sets of 6@RPE 6,7,8x2. These ended up being higher RPE's and never really felt comfortable. Kind of weird since I had been doing so many pullup sessions leading up to the b'day challenge. I guess I got away from them further than I thought. Solid WO.

Nutrition/Weight:

178.6

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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.