My Life & Body Transformation

Friday, May 6, 2022

Fri 5/6/22 - Bench

Garage Gym

(Bench1Ct)185x1,195x1,145x3,3,3

(Squat2Ct)155x1,165x1,175x1,185x1,155x4

(CGFloorPress)125x6,135xx6,145x6

46 mins

Bench for 1@8, 4@8-9. R shoulder still not right, 195# isn't even very close to what my back offs should be. I did 145# back off tempos 2-1-2. Paused squats were great, very pleased with these, and I enjoyed them! Floor press also bothered my shoulder. No more horizontal pressing for a little bit. Or, it needs to be very light.

Nutrition/Weight:

178.4

Thu 5/5/22 - Cardio

2.3 miles in 43 mins

Wed 5/4/22 - Squat

Garage Gym

(Squat)175x2,195x1,205x1,215x1,195x4

(BenchTNG)185x1,165x5

(Deadlift2Ct)185x4,225x4,245x4,265x4

40 mins

Squat for 1@8, 4@8-9 was fine. I still struggle with squat singles. 205 felt really good, 215 felt too heavy. Back offs @195 were hard, but good. Bench, R shoulder still fucked up, may have to do tempo work, or incline to work around it until it heals. Heavy bench is done for now. 2-count deadlift was good. went heavier than expected and felt easier than expected.

Nutrition/Weight:

180.2

Tue 5/3/22 - GPP

Garage Gym

(RingRows)4x10

(Tibialis)13,13,12,12

(DBTri)30x15,40x12,10,8

(Curl)25x10,10,Hx10,10

(Plank)9x30

(Hang)45,60,60,65

48 mins

GPP. Nothing special, just getting work in.

Nutrition/Weight:

181.4

Mon 5/2/22 - Deadlift (Strength I - Week 7 - Deload/Pivot week)

Garage Gym

(Deadlift)275x1,295x1,315x1,330x1,345x1,360x1,315x4

(Bench2Ct)180x1,195x1,175x4

(Squat)115x6,135x6,145x6

39 mins

Strength I, Week 7, pivot/deload week. Deadlift for 1@8, 4@8-9. Felt much better than I anticipated, went heavier than planned, felt good. Back off was "easy" @6.5-7RPE.

Bench was hard on my R shoulder, went light, still bothersome. Need to find a new path back to bench. Squat was fine, just sets of 6 @RPE 6,7,8.

Nutrition/Weight:

183.2

Sat 4/30/22 - Bench

Garage Gym

(Bench1Ct)200x1,210x1,220x1,230x1,205x4,165x4

(Squat2Ct)115x5,135x5,145x5,135x5,5,5

(DBInc)45x8,50x8,60x10,10,10,8

67 mins

Started with paused bench and felt pretty good up to 220#, rated @RPE 7.5. Should've stopped there. Did 230x1 and it really bothered my R shoulder. Backed off to 205, painful, backed off to 165 and got through the 4 reps but called it there (rather than 4x4). Pissed at myself. Next was paused squats with DB incline. Squats were good and I liked the pauses. Went heavier than last week, felt solid. DB incline didn't bother my shoulder so I added some volume here.

Nutrition/Weight:

178.2

Fri 4/29/22 - Cardio

3.5 mile walk in 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.