My Life & Body Transformation: Thu 4/28/22

Thursday, April 28, 2022

Thu 4/28/22 - Squat

Garage Gym

(Squat)155x3,175x2,190x1,205x1,215x1,185x5,165x5,5,5

(BenchTNG)185x2,205x1,215x1,200x4,4,4

(Deadlift2CT)215x5,225x5,235x5,5,5

61 mins

Squat for 1@8, 5@8, 3x5@ 70-75%. Knees felt awesome today, everything felt great warming up and I had thoughts of going much heavier than last week. Reality is, there are no shortcuts and weights still felt heavy where they always do. I'm still not comfortable with heavy squat singles and need a LOT more practice at them. First set of back offs at 185# was @RPE9, and further back offs were @RPE 7-7.5s. Decent squat session for me.

Next I supersetted touch-n-go bench and paused deadlifts. Bench was supposed to be 1@8, 4@9, -8% until @RPE9 again. My R shoulder is still bothering me a bit from my bench session 1 week ago and now my left trap is also really tight. This made getting set up and especially rack/un-rack challenging. I worked up to 215 for a single (also supposed to be my 4@RPE9) and that was enough today. I backed off to 200# and did 3 back-off sets. Paused deadlifts felt great today. Very smooth and "easy". Top sets rated @RPE7 (or less). I like the paused deadlifts, makes me focus on good setup each rep and using leg drive (instead of so much back).

Nutrition/Weight:

178.8

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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.