My Life & Body Transformation: Sun 12/18/22

Monday, December 19, 2022

Sun 12/18/22 - Deadlift

Garage Gym

(Deadlift)225x4,245x4,160x4,175x4,290x4,235x4,4,4

(Bench1Ct)165x3,185x2,195x1,205x1,215x1,150x5,5,5,5

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

(SteepDBInc)50x12,40x10,10,10

63 mins

Started with Deadlift for 4@8, -20% 3x4. I tend to take too large jumps before I'm really warmed up on DL I think and so today I took moderate jumps. It felt better, but took a while. Top set of 290#'s was rated @7-7.5, but decided that was heavy enough today as I build the DL back up after focusing on pull-ups for a while. I supersetted paused bench with DL, working up to 1@8, then 4x5 at something around 70% 1RM. Not sure what 1RM is right now, but 150#'s was fine for the purpose today. The heavier sets felt "heavy". No surprise since I don't think I've done anything over 185#'s in months. Felt good to move something a bit heavier. I'll keep this in rotation as my shoulder tolerates it. Finished up with some goblet squats and steep angle DB incline. Solid WO.

Nutrition/Weight:

177.8 - dinner last night at Brazilian steakhouse Chima. So good, ate SO much.

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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.