My Life & Body Transformation: 6/3/22

Thursday, July 7, 2022

6/3/22 - 7/5/22 Month Recap

A lot has been going on in the last month. We did a camping trip at Grayson Highlands with the family, including Hayden, that was great. Then before I started my new job at ASI, we went to Myrtle Beach for a 6-day trip, also great! We were ocean front, great to sit on the balcony at night, great weather. Good times. Got a couple body weight circuit WO's in and some walks.

We came home from Myrtle on Sunday, 6/12 and I flew to Philly on a 7:30am flight Monday morning, 6/13. Travel home on 6/16 started at 3PM leaving ASI/Trevose, PA and I didn't get home until 3:30AM 6/17. Got 1 body weight circuit WO in.

Started feeling terrible on Father's day afternoon 6/19, found out I got Covid on my trip, tested positive on 6/22. Whole family got it. I felt terrible for about 2 weeks. Got in a few garage gym WO's and walks when I could. Finally started feeling better around 6/29, and more/less back to normal 7/2 except for a nagging cough.

Below were the WO's I did over the last month. Not included are the cardio/walks I did.

(Deadlift)225x6,6,245x6,6,(LowInc)115x6,125x6,135x6,6,6,(Squat)95x6,115x6,6,6,(DBShldr)35x12,12,12

(DBTri)30x15,15,15,(Curl)45x12,12,12,(InvertRow)3x10,(Plank)3x45,(Hang)40,40,45,45,(Squat)40,40,45,45

(Squat)115x6,125x6,135x6,6,(Incline)115x6,125x6,130x6,6,(SLDL)135x10,10,10,10

(LowInc)115x6,125x6,6,6,6,(RDL)135x8,8,155x8,8,(DBShldr)35x8,40x8,8,8,(PullDn)100x10,10,10,10,(Hang)30,60,45,45

(LowInc)115x6,125x6,135x6,6,(FrontSquat)75x8,85x8,95x8,(DBShldr)35x8,40x8,45x8,(PullDn)100x10,10,10

(Squat)85x6,100x6,115x6,6,(LowInc)115x5,5,5,5,(SLDL)25x8,8,8,8,(DBShldr)30x8,35x8,8,8

(Deadlift)225x6,245x6,265x6,6,(OHP)75x6,6,85x6,6,6,(FrontSquat)75x6,85x6,95x6,105x6,115x6,6,(DBInc)40x8,50x8,60x8,8,8,(InvertRow)3x10

(LowPinInc)95x6,6,105x6,6,6,(Squat)95x6,6,105x6,6,(DBShldr)35x8,8,40x8,8

(Pushup)25,25,20,20,(Squat)4x25,(Bicycle)4x20,(SLDL)4x12/12,(FeetUpPushup)4x15,(WallSit)4x45,(Plank)4x30

(Deadlift)275x3,315x1,335x1,350x1,295x4,4,275x4,4,(LowInc)145x6,155x6,165x6,145x6,6,6,(Squat)95x6,105x6,115x6,6,6,(DBShldr)35x10,45x8,8,8

(Pushups)4x25,(Squat)4x25,(SLDL)4x10/10,(Crunch)4x15,(BandCurl)4x15,(ShldrPress)4x15,(HollowHold)4x30,(WallSit)4x45

(Pushups)20,18,18,20,(Squat)4x20,(SLDL)4x10/10,(Crunch)4x12,(BandCurl)4x15,(ShldrPress)4x15,(Plank)4x45,(WallSit)4x45

(Deadlift)315x4,4,285x4,4,(LowInc)135x6,6,145x6,155x6,135x6,6,6,(Squat)95x6,6,110x6,6,6,(DBTri)30x12,12,12

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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.