Week 12 of My 12 Week-Bulk! /Chest-Shoulder Day

Man, it has been a while since I have posted anything! I laughed a bit when I noticed the last time I blogged was almost exactly a year ago! Crazy to think how much time has passed by. In a year, Ana and I both got a promotion, moved down to South Austin, and to top it all off, we got married! Our wedding was fantastic and our honeymoon was everything that we both needed with all of the stresses of the wedding (Ana deserved every second of the Bahamas). Other big news, my sister had another beautiful baby girl named Halle and she is just the cutest!

Our First Kiss as a married Couple!

So Cute!

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:

Chest/Shoulder
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!

Hypertrophy Chest Day!

It's been a while since I've blogged. So today I decided to restart up this site and start to blog regularly hopefully. It's been hard to keep track of my training due to school, work, life, etc. I however have told myself that I need to restart the blog because it keeps my mind clear and allows me to really keep track of my overall progression.

Over the last 3 to 4 months I began to 'bulk'. With this bulking phase, I have gain approximately 8 to 10 pounds in approximately 6 months ( the last two months prior to the bulk I was eating very clean high protein diet). People tend to have a misperception of what bulking is. When people think of a bulk, they tend to think of a 'dirty' bulk a.k.a eat everything in your sight. This is what a lot of people tend to do but it's not the most effective way in my opinion to gain size. I would much rather have a slow progression of lean muscle build up vs. packing on weight quickly with a diet not focused on the micronutrients and not even the macronutrients. I have been heavily gauging my diet by counting the macros. I am also making obvious better decisions in my diet (ex. water over soda, salads over burgers, grilled chicken over fried chicken, whole wheat vs , etc.). It's been a fairly simple diet but extremely repetitive with the food.

Today I decided to do a Steve Cook inspired hypertrophy chest workout. Most of my hypertrophy workouts are more related to the total repetition and a slightly higher set count. Cook's hypertrophy training is the 8x8. Only 4 different exercises but a total of 256 reps. Today I decided to start out with cable fly, straight to bench press, threw in some lateral raises, and finished with hammer-strength incline press. Resting was at the bare minimum (30 seconds).

Chest
8 x 8 Cable Fly (45,45,50,50,55,55,60,60)
8 x 8 Bench Press (135)
8 x 8  Lateral Raises (50)
8 x 8 Hammer-Strength Incline (45 plate each side)

I started off with 10 minutes on the elliptical. I need to have a more functional and well rounded body, so I will be throwing in cardio for warm ups. I am looking forward to the weather clearing up and going on runs with Ana. Running is more therapeutical for me then anything. The weight was set about 40% under what I would usually workout with while training. The resting period was at the bare minimum so I really felt the burn half way through the sets. I was well hydrated so the workout was short but effective!

The workout was only a total of 45 minutes but I was dying throughout. The high set range was different but I really felt it. Hope ya'll enjoyed the read!

Back Development/Incorporating major lifts

So today I decided to hit back. I hit legs yesterday and like all of my leg days, I ate A LOT that day. We had a pizza party at work, then Raunel's birthday get together after work. Needless to say, I helped myself to 2-3 plates. I had to hit something hard today, so why not back? Back days feel great even when you kill yourself with heavy weights. It only makes sense.

I recently lifted with Keith and we happened to hit back that day. Keith is currently doing a strength program, so most of his sessions consist the major lifts. For those of you who do not know what the major lifts are, they are bench press, squat, deadlift, and overhead press. These lifts are crucial to develop a well rounded body.

I haven't incorporated deadlifts into my training for a while, which I know is a huge mistake. It is always hard to try to incorporate a movement that is somewhat uncomfortable and unnatural. However, like squats, I have incorporated it into today's sessions. I know the movement will become easier throughout time and learning the technique. Honestly I hated squats and deadlift, but you need to learn to LOVE these lifts. Nothing will help you develop a more fundamentally sound body like these lifts. I have been killing myself with squats recently with tremendous growth resulting from it.

Practice makes perfect, don't be afraid of the unfamiliar and familiarize yourself with it!

Back
5 x 6-8 Deadlift
4 x 8 T-bar Rows
superset w/ 4 x 10 Iso-lat Pull-downs (underhand)

4 x 10 Lat Pulldowns
4 x 8 Hammer-strength Low Rows

The session was around 40 minutes. I decided to do a high volume vs low frequency workout because I myself am trying to bulk up, converting from hypertrophy to strength training. I am keeping the rest time to a minimum, trying to push my body's limit. I don't do enough cardio, so this keeps my heart rate elevated. My v-taper and lats are coming in well, but doing deadlifts really pointed out flaws within my training. It exposed my lower back, which will need better development to keep my core strong. It's always important to improve ourselves with these movements instead of avoiding them. Felt great afterwards, took an updated progression shot:

Felt traps playing a role, it shows!

Friends don't let friends skip leg day!/

This morning lift was straight to the point! Dany and I decided to hit legs on a Monday. Nothing like a case of the Mondays at 5AM. Dany and I are at two very different weights. I stand around 170ish, Dany however weights about 130ish. One thing I love about lifting with friends who truly want to develop is that they lift with a purpose. Dany does the exact same workout that I do, but we obviously lift different weights. Adjusting your workout accordingly to what you NEED to do so your body will see progression. For example, I was squatting 135 for warm-up, Dany was squatting 135 for his strength training. My rep range was 10-12, he pulled out a clean 8 each time. Don't worry about what others might think of your so-called 'flimsy' weight, do what you have to do for yourself. We all go to the gym for ourselves(hopefully), so don't sweat it for others.

Legs
5 x 10-12 Hammer-Strength Leg extensions (2 sets of warm up)
5 x 10-12 Hammer-Strength Leg curls (2 sets of warm up)
5 x 8-12 Squats

Shoulders
5 x 8 Overhead Press (1 set of warm up)
superset w/ 5 x 12 Lateral Raises (10lb plates)

This workout was fairly short. It was about 30-40 minutes long. Squats and overhead press really took the most time. We lifted heavy for how much we weighed. One thing I love about lifting heavy is how you feel in between sets. Dany just kept on saying that he felt 'strong'. There is no simpler way to put it. You lift heavy, your going to feel strong.

Really been impressed on the progression Dany has made in the matter of two weeks. The consistency with him is there, which is a must when you start out! Kill it everyday and you will see the changes.

Stay strong and fit, friends!

No time for rest.. literally!

Good Morning! Started the workout early today! Woke up at 4:30 AM, got lazy so stayed in bed till 5ish, Drank my death mix and went straight to the gym! Today was arms, because I keep on activating them throughout my sessions this week but haven't really emphasize them. My arms last time I measured was a slim 15.5 inches in diameter.Not bad but not great. My chest sits around 41-42 inches around, so my arms should ideally for me sit around 16.5 inches. It was arms so the pace was pretty fast.

Arms

5 x 10-12 Hammer-strength Preacher Curls

superset w/ 5 x 10 Hammer-strength Seated Dips

4 x 8-10 Seated Dumbbell Curls

supetset w/ 4 x 8 Hammer Curls

4 x 10-12 French Press

supetset w/ 4 x failure Push Ups

4 x 12 Cable Tricep extensions

superset w/ 4 x 12 Hammer Curls

3 x 15 Bicep Curls (machine)

supetset w/ 3 x Failure Dips

Stretching/Foam Roller

10 minutes afterwards

I finished my workout in about 30-35 minutes. Decided I needed to stretch out afterwards. All about form, especially with the supersets. Mad vascularity today! Quick and simple!

Having Myself a Field Day/'Feels' Day!

Today went by fast! Spend the majority of my day at school, did some homework, and cooked some dinner. Today was considered an 'exciting' day because I was off of work, did my homework, hit chest and shoulders, FINALLY got the call about my new work schedule next week, and spend some quality time with my babe.

My morning session today began around 8:30 AM. It was on the later end for me, considering I would probably be at work or cooking a mean breakfast this time on other days. I really wanted a good 'feel' day and since it was technically my second day on my routine, I just had to hit chest. My alternative focus was going to be arms, but I changed it to shoulders/traps in the middle of the workout. Weighed in around 171lbs this morning, felt good and lean!

Chest/Shoulders/Traps Complex

4 x 8-10 Bench Press

superset w/ 4 x 10-12 Lateral Side Raises

3 x 10-12 Dumbbell Incline Press

superset w/ 3 x 15 Shrugs

4 x 10 Hammer-strength Decline Press

superset w/ 4 x 8-10 Lateral Side Raises

3 x 12-15 Cable Flyes

supetset w/ 3 x 10 Shoulder Press

Arms

5 x 12 Cable Tricep Extension

supetset w/ 5 x 10 Dumbbell Hammercurls

(Didn't do much but one group set)

Felt the pumps for sure! If you ever want to look like an action figure, this complex will leave you STACKED. Felt dense throughout the workout, vascularity all over! I have been supersetting a lot my sets lately not only because I do not want to be at the gym forever, because I can feel the burn so much more. Pre-exhausting a muscle to immediately jump in to exhausting another will leave those muscles erected! I finished up around 40 minutes into the session, leaving with all of my potential 'gainz'.

After today's session, I noticed what I need to really improve on. Need to incorporate more delts and trap workouts. Need to do so to bring the upper body together. There are always room to improvement! We just need to recognize it and capitalize on it! Can't improve yourself if you don't start working on the trouble areas! Work with it, don't work around it! Rehab it!

Back on Track!

Nothing like a 5 AM workout! Today was my first day back after having two days off consecutively, which hasn't happen lately. I find myself training a lot harder when my body is already in the groove. So today was my intro-day back into my routine. There are a lot of people who tend to take their first day back lightly, which doesn't make much sense to me. If you are training frequently enough to the point where you know your body, you should hit your days back even harder then any other day. You had time off for your body to recover and if you are really on track with your scheduling, you should be maximizing all gym time. I will go over my split on my next post to better understand what I am saying.

I decided to have a field day on my 'gainz' this morning. My last session was with chest and abs, so I decided to hit back and legs. I woke up around 4:30 AM, with nothing in my stomach but my pre-workout. I like to live life dangerously. Legs today was more about pumps then anything. The last two leg workouts I've had were heavy leg days. Back was my primary focus today so I hit that a lot harder(obviously).

Legs
5 x failure Hammer-strength Leg Curls (2 warm up sets)
5 x failure Hammer-strength Leg Extensions (2 warm up sets)

Back
5 x 10-12 Lat Pulldowns

4 x 10 T-bar Rows
superset w/ 4 x 12 Iso-lat Pull-downs (underhand)

5 x 8 Cable Rows

3 x 12 Hammer-strength High Rows
3 x 12 Hammer-strength Low Rows

I started off with leg extensions, trying to warm my body up. I tend to wear a hoodie in the morning because the gym is freezing, even if the weather is hot. After finishing the extensions, I jumped onto the cable lat pull-downs. I had 2 warm up sets with rep range around 12-15, immediately starting my working sets. I pretty much pre-exhausted my lats, so I went start to the t-bar and superset it with iso-lat pull-downs. Stretching out and resetting is crucial with the iso-lat pull-down! Austin helped me out with correcting my form a while back. I tend to keep it under tension, but the solid pumps comes from the reset. You will noticed your lat activating a lot better and will start to develop a much rounder lat.

My back was thickening out, so I decided to finish legs out with leg curls. I threw on a good amount of weight and just started to rep out. I love the way the hamstring contracts! Just like flexing your biceps but with a much larger muscle. If you tend to show off your guns, I hope your foundation pars up!

Finished the curls and went to cable rows. Focused on the squeeze and form. I changed the range of motion and my positioning so the last 2 sets really focused on my lower back. Went straight to high rows to finish out my workout but decided to throw in low rows since it was sitting right next to me.

Good Workout! This session was just the right approach to this upcoming week. Last week was my birthday week and got a lot done! Ana and I got an amazing living room set for an extremely inexpensive price. It was the couch I really wanted right before the car accident, but with the matching love set and 6 more pieces! Ana bought me GTA 5, which I couldn't believe because It will now destroy my social life. Dinner was at Maggiano's with many great friends. I appreciate all of my friends for the birthday wishes and calls. Ana's little sister Katty even called! Sweetest 10 year-old ever! I am excited to hear back from full-line and for Ana as she is applying for a management role. We are finally back on track with our lives after the accident and I am excited to see how this year finish out!