My Life & Body Transformation: Wed 1/11/23 - GBR Lower 1 (Lyle's Generic Bulk Routine begin)

Wednesday, January 11, 2023

Wed 1/11/23 - GBR Lower 1 (Lyle's Generic Bulk Routine begin)

Garage Gym

(Squat)95x8,105x8,110x8,115x8,8,8

(SLDL)135x8,165x8,185x8,8,8

(SlantGobletSquat)12,20x12,12,12

(HipThrust)3x15

(Crunch)3x12

(CalfRaise)3x15

53 mins

Begin Lyle MacDonald's Generic Bulk Routine, which is a 4x/week upper(x2)/lower(2x) split. Program starts with 2 week sub-maximal (80%-ish) run-up. Today begins with lower body day. Started with squat for 3-4x8. Wasn't sure where to start, so I just worked up and tried to keep things @RPE 6-7. Felt good about this start. Next was combo of SLDL and slant board goblet squats. SLDL was sets of 8, squats sets of 12. Finished up with a circuit of hip thrusts, crunches and calf raises. Solid start.

Nutrition/Weight:

177.6

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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.