My Life & Body Transformation: Fri 4/8/22

Friday, April 8, 2022

Fri 4/8/22 - Bench

Garage Gym

(Bench1Ct)190x1,205x1,220x1,230x1,210x4,195x4,4,4

(LungeSquat)95x8,100x8,105x8,8

(DBIncline)50x8,60x8,70x8,60x8,8

57 mins

Started with paused bench for 1@RPE 8, 4@9, 3x4@ 77-80% 1RM. Working up to top single felt goo and 230# moved well @RPE 8-8.5. First backoff was slightly under RPE9 and further backoffs ranged from 7.5 to 8.5 by the last. Solid pauses, good pressing for me today. Next I supersetted lunge squats and DB incline. Squats bothered my knees today and I didn't go heavy, thought still felt plenty heavy. I did DB incline today instead of barbell to save a bit of time (with superset) and because so much barbell pressing was tough on my R shoulder last week. Incline went well, although the top weight at 70# hit RPE 9-9.5 and did bother my R shoulder a bit. Other sets felt good. Wish I had some 65 & 75 # DB's.

Nutrition/Weight:

182.4

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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.