This evening I had my second training session with Gene Lee of Energy Fitness. Last week, he put me on a program focusing on my Shoulders and Triceps since I told him that those were the 2 areas that I needed the most development. Let me tell you…I have never been so sore, my shoulders were absolutely tore up — in a good way. They were literally sore for 7 days which is unheard of for me!
Today, was focused on 2 things, my nutrition and also chest. Here’s a brief run down of the program:
Warm Up:In the past I have had a slight tear in my shoulder, so I am very conscious of making sure that I warm up properly. So, that consisted of 2 sets of 20 reps of band excercies targeting my rotator cuffs. Then, 1 set of just the bar on the flat bench, reps of 20….All of this to just make sure I am adequetly warmed up.
Starting to have fun….
Flat Bench:
- 135 x 10
- 185 x 6
- 225 x 6
- 245 x 6
- 245 x 4+2 (to failure)
- 155 x 10
* 1 min rest between sets
Incline Dumbbell Press
- 50 x 12
- 70 x 6
- 70 x 4+2 (to failure)
Weighted Dips
- 3 sets of 10 reps with 45 pound plate
Cable Crossovers
- 3 sets of 12
Push Up Burnout
- 50 total pushups — this was brutal, I didn’t have any juice left and so I started out doing 20 in a row, took a break, 5 more, 3 more, etc.
That concluded my workout which was great again, I could barely move my arms which means I am doing something right! Thanks Gene! Afterwards, we reviewed my diet and here is what we came up with for my plan.
Weight Right Now = 227, Target Weight with Mass = 237, Weight After Cutting = 227
Daily Consumption Goals = 7 meals, consuming total of about 230 grams protein, 460 carbs, and 50 grams of fat spread out over the course of the day. So that’s a lot of food and I will need to be eating every 2.5 hours which is going to be a challenge but I will get it done. I will write an update on what exactly I will be eating and when I finalize it.
That’s all for now!
Kurt
