|Our First Kiss as a married Couple!|
This year started off very stressful, with my father Bau in poor health. He had a surgery towards the end of 2014 that did not go according to plan and had to wait almost 2 months before they were able to successfully removed three possible cancerous polyps from my father's intestine. Things are looking up though, with Ana and I just continue to work and go to school. I took a big step this year and decided I needed, not wanted, but needed to get my CPT (Certified Personal Trainers for us slower folks). I chose the National Academy of Sports Medicine for my CPT courses, which I have not regret! I am excited to begin really chasing my dreams and getting my foot into the industry now rather than later.
Today was a chest and shoulder day. This is the last week of my 12 week program, which has been awesome. The program I have been following is inspired by Jim Stoppani's 12 week program called 'shortcut to size'. At the highest point of this bulk, I was at around 201ish-lbs. The last two weeks however, I have added a cardio-based warm up, anywhere from 1.5-2 miles within 20 minutes. I try not to be too cardio intensive because I train with minimum recovery. As much as I hate running, I have really learn to appreciate the therapeutic aspect of running and the discipline behind it.
Today I went for endurance and minimum time recovery:
4 x 5-8 Bench Press
superset w/ 3 x 8-12 Seated Bend Over Rear Delt Raise
(Final Set Drop-set)
3 x 8-12 Incline Press
superset w/ 3 x 8-12 Standing Dumbbell Overhead Press
3 x 10-15 Machine Rear Delt Flyes
(1 x 12 Machine Shoulder Press (Didn't really like the movement))
3 x 10-12 Machine Side-Lateral Raise
superset w/ 3 x 10-12 Standing Shrugs (No-Weight)
3 x 10 Kneeling Cable Shoulder Press
superset w/ 3 x 10-12 Cable Side-Lateral Raise
I had two warm-up sets with bench press, just to get the motion down. It's one of my favorite lifts but I haven't really trained it hard before starting the program. After 12 weeks however, I am happy at the strength gains made. I am able to bench 225lb comfortably, which is a big feat for me. The first superset really bloated me up. Crazy pumps and just felt right. It created a great tempo for the rest of the workout. I was able to blow through the weight portion within 30-35 minutes.
I spent a good 10 minutes really stretching out my shoulder. I love using a broomstick and doing some rotational stretches with it. I was introduced to it by Austin, which I am thankful for. My socket joint was smooth like butter!
California is in a Month, so my cut begins! wish me luck!