My Life & Body Transformation: Wed 11/9/22

Thursday, November 10, 2022

Wed 11/9/22 - Deadlift

Garage Gym

(Deadlift)225x4,255x4,285x4,300x4,315x4,150x4,4,4,4

(Bench2Ct)125x6,145x6,165x6,175x6,150x6,6,6,6

(GobletSquat)35x10,40x10,50x10,10

(SteepInc)50x12,45x10,10,10

55 mins

Started with deadlifts working up to 4 @RPE8, then backing off 20% and doing 4x4. I worked up in smaller jumps than normal. I feel I've been jumping up too quickly and am not really warmed up when I get to heavier weights. This takes longer than I'd like, but felt better. About 8 working sets. I supersetted this with 2 count paused bench. I went 5# lighter than last week, but REP was lower @8 as I didn't want to overshoot again. I backed off 15% for volume and got a total of 7 working sets. Finished up with super-set of goblet squats and steep angle DB incline on short rests.

The first deadlift/bench combo took about 45 mins (with warmup) and then the second squat/incline combo took 10 mins.

Nutrition/Weight:

178.8 again

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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.