My Life & Body Transformation

Tuesday, January 18, 2022

Fri 1/14/22 - GPP

Garage Gym

(InvertRow)15,10,10,10

(TriPushDn)60x15,15

(Curl)30x13,12

(Tibialis)3x15

(RevNordic)3x12

(HollowHold)5x30

28 mins

GPP work. Inverted rows and abs were 7 mins AMRAP.

Nutrition/Weight:

179.2

Thursday, January 13, 2022

Thu 1/13/22 - Bench

Garage Gym

(Bench1Ct)175x6,185x6,190x6

(Squat)95x10,115x10,125x10,135x10

(Pullups)bwx6,10x6,15x6

45 mins

Started with paused bench for 6@RPE 7,8,9. Actual RPE's were 6, 7, 9.5. Right shoulder didn't feel great the entire time. That last set wasn't great. Squats were 10@RPE 5,6,7. I just wanted some volume and practice, knees were feeling a bit cranky. As I warmed up they felt good, ended up @RPE 5,6,7, last set overshot with 8.5-9. Probably more that it was my 6th set after warmups than the weight. Finished up with pullups @RPE 7,8,9, so I did body weight, 10#, then 15#. Body weight set didn't feel great, but weighted sets after felt better. Did them with thumb under grip and wider than normal.

Nutrition/Weight:

179.6

Wed 1/12/22 - Cardio

3 mile walk in 50 mins

Tuesday, January 11, 2022

tue 1/11/22 - Squat

Garage Gym

(Squat)125x6,145x6,155x6,165x6,170x6

(OHP)90x6,95x6,100x6,105x6

(RDL)135x10,165x10,185x10,205x10

40 mins

Started with squat for 6@RPE 6,7,8. I think RPE was on, meaning top set I could've gotten 2 more reps, but bar speed wasn't as fast as I'd like for that RPE and I think form broke down (Video'd last set). So, I'm going to call the top set @9. Overhead press was fine. Top set was going to be 100, but it felt good. I probably should've stopped at 100 and not gone to 105. Not a big deal, but I need to build momentum. I super-setted RDL's with OHP. RDL's were 10's @RPE 6,7,8. Undershot these on purpose, top set being @6-7.

Nutrition/Weight:

180.8

Sun 1/9/22 - Deadlift (Start Powerbuilding 1.0 - Run #4)

Garage Gym

(Deadlift)195x6,225x6,245x6,265x6,280x6,295x6

(CGBP)135x8,155x8,165x8,170x8,175x8

(OHP)90x12,80x12,12

50 mins

Started Powerbuilding 1.0, Run #4 today. Messed around with some hypertrophy (SDH) and whatever felt good stuff for a while. It was a nice break from structured programming, but now it's time to get back to it!

Started with deadlift for 6@RPE 6,7,8. These were good and I undershot RPE's. Good way to start. next was close grip bench press for 6@RPE 6,7,8. Last set overshot and called it @9. Finished with OHP for 70%AMRAP, 63% 2x12. Overshot these a bit. Need to be better about undershooting and building momentum.

Nutrition/Weight:

182.0. Need to get weight down below 180 and work toward 175 before building back up.

Thu 1/6/22 - SDH (Bench) - Ida Lee

Garage Gym

(Bench1Ct)185x2,215x1,225x1,185x5,5,5

(Row)145x8,135x10,10,10

(RDL)185x3x10

(DBShldr)50x3x10

(Crunch)3x10

(OHTri)70x3x12

(Curl)30x12,10,H10

60 mins

Started with bench for 1@8, -20% 3x5. It was a bit of a mistake to do a heavy single after a lot of incline late last night. I overshot my top single and it felt HEAVY and didn't move all that fast. We supersetted bench with rows. Then we did RDL's. Next we did DB shoulder press with crunches. Finished up with some arm work. Last WO away from home (thankfully). Looking forward to getting back in the garage.

Nutrition/Weight:

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.