My Life & Body Transformation: Fri 4/1/22

Friday, April 1, 2022

Fri 4/1/22 - Bench

Garage Gym

(Bench1Ct)190x2,205x1,215x1,225x1,205x4,190x4,4

(PlatzSquat)95x8,115x8,125x8,135x8,8

(Incline)125x8,135x8,145x8,8

62 mins

Started with bench for 1@8, 4@9, 2x4@75-80%1RM. Working up felt good. 215# moved really well @RPE7-7.5 so I bumped to 225# for a good single @RPE8. First back off was 5-10# heavier than projected (conservative 1RM estimate) @RPE 8-8.5. Further backoffs were also heavier than projected and @RPE 7.5ish. Solid pressing for me. Next the program calls for overload squats, which I don't have equipment for. The last block I was doing lunge squats so I changed it up today and did Platz squats for sets of 8. Knees were barking a bit during warmup, but felt pretty good as I got into the squats. Finished up with incline for 8reps @ RPE 6,7,8x2. These bothered my R shoulder a bit when I got loose and out of good scapular postition. Solid WO.

Nutrition/Weight:

181.0

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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.