My Life & Body Transformation: Sun 10/2/22

Tuesday, October 4, 2022

Sun 10/2/22 - Squat (paused)

Garage Gym

(PausedSquat)120x4,135x4,150x4,130x4,4,4,4

(Bench)170x10,145x10,10,10

(DefecitDeadlift)135x8,145x8,165x8,185x8,8

(Incline)115x12,100x8,80x10,65x10,55x12

72 mins

Warmed up with shoulder and knee stuff and then started WO with paused squats where I worked up to something that was between @RPE 7-8, then backed off for 4 sets on short rest. Recorded these and noticed my heels were lifting a bit, so I went barefoot for the last 3 back off sets and had better balance. Next was bench for a top set @RPE 8ish, then backed off for 3 sets of 10. Solid pressing here and shoulder continues to improve. I supersetted bench with deficit deadlift and I'm still working back up here after the back issue. Feeling good. I finished off with incline drop sets, all set to @RPE9-10, just resting enough time to change the weight on bar. Very solid WO for me. Pumpkin patch later in the afternoon with the girls.

Nutrition/Weight:

185.4

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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.