My Life & Body Transformation

Tuesday, January 11, 2022

Wed 1/5/22 - SDH (Incline) - Ida Lee

Ida Lee

(Incline)135x8,145x8,155x8,145x8

(PullDn)160x8,165x8,8,8

(FrontSquat)95x8,115x8,135x8,8,8

(OHP)95x8,8,8,8

60 mins

Ida Lee gym was crowded, so we were happy to get on some equipment and get a WO in. Started with incline for sets of 8. Set at 155# was @9+, so backed off for last set. Next we did pulldowns while we waited for squat rack. I did front squat while Sarah did back squats. Finished up with overhead press.

Nutrition/Weight:

Tue 1/4/22 - Body Weight WO

Garage Gym

(Pushups)4x15

(BWSquat)4x12

(FeetUpPushup)3x12

(Tibialis)3x15

(SplitSquat)3x10

(Crunch)3x10

25 mins

Just some body weight work to get something donw.

Nutrition/Weight:

Sunday, January 2, 2022

Sat 1/1/22 - SDH (Squat) - Ida Lee

Ida Lee Gym

(Squat)135x8,155x8,165x8,8

(Bench)135x8,155x8,165x8,8,8

(SeatRow)120x12,140x10,160x10,10

(DBInc)50x12,70x10,10

(RDL)110x4x12

(TriPushDn)65x3x10

(LegRaise)3x10

74 mins

Started with squat for 8 @RPE 6,7,8x2. Knees were cranky in the morning, but felt better as I got warmed up. Pleased with these sets and how squats have been in general lately. Next we did bench for 4x8 @6,7,8 with seated rows. Then we did DB incline and RDL's. Finished up with some triceps and ab work. Good way to start the new year.

Nutrition/Weight:

Fri 12/31/21 - Hike at Balls Bluff

Hike at Balls Bluff with Gregg and Hayden, then lunch at Noku

Saturday, January 1, 2022

Thu 12/30/21 - SDH (Bench) - Ida Lee

Ida Lee Gym

(Bench1Ct)165x3,185x1,205x1,215x1,230x1,205x3,3,3,3,3

(Pullups)10,10,8,8

(SplitSquat)25x4x10

(DBShldr)45x3x10

(DBRow)65x3x10

61 mins

Started with bench for 1@8, -15-20% FOR 5 sets of 3. Bench felt really good and I took a bigger than normal jump for my final single and it moved well @RPE8.5. Back offs were really good as well. Next we did pullups and weighted split squats. I'm really enjoying split squats and I think my squat is benefiting from them greatly. Finished up with DB shoulder press and DB rows. Another really solid WO.

Nutrition/Weight:

Tue 12/28/21 - SDH (Squat) - Ironbound

Ironbound Gym

(Squat)135x5,155x5,175x5,185x5,5,145x10

(Bench)185x3,205x1,210x5,185x5,5,5,5

(BOR)135x4x10

(Incline)135x10,8,8

74 mins

Started with squat for 5 sets of 5, then backed off for a AMRAP set. Felt really solid here. Next was bench for a top set of 5, then backed off for 4x5. Finished up with bent over rows and incline. Good workout.

Nutrition/Weight:

Mon 12/27/21 - Cardio

2.7 mile run in 31:45

1.5 mile walk in 28:30

4.2 miles total, ~60 mins

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.