- One Arm Dumbbell Row 4 x 12-15
- Behind-the-Neck Lat Pulldown 3 x 12-15
- Seated Cable Row (close grip) 3 x 12-15
- Reverse Grip Lat Pulldown 3 x 12-15
- Standing Barbell Curl 4 x 12-15
- Preacher Curl 3 x 12-15
- Behind-the-Back Cable Curl 3 x 12-15
Abdominals and Obliques
- Hip Thrust 3 x 20-30
- Crunch 3 x 20-30
- Oblique Crunch 3 x 20-30
Today’s workout is Day 2 Week 1 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 12-15 range.
The Back, Biceps, Abdominals, and Oblique muscles are the focus of today’s workout. 4 sets of back exercises, attacking the upper, middle, and lower back from different angles and using different apparatus (gravity and cables). 3 Sets of Biceps work attacking both the short and long heads of the bicep (gravity, barbells, EZ-Bar, Preacher Bench, and cables). The abs work is 3 sets using a Smith Rack for the weighted Hip Thrust, Mat for the crunch and oblique crunch sets.
My current weight is 235lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.
My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.
235lbs (current weight)
235 x 1.5 = 352.5 grams of protein per day
235 x 1 = 235 grams of carbohydrates per day
235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)
Yesterday’s macros: 217 grams of Carbohydrates; 98 grams of Fats; 309 grams of Protein. Not bad.
I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.
This workout only happens on Mon-Tue and Thu-Fri.
There will be no post tomorrow because it is a rest day. See you again with another update for day 3 of this workout on Thursday.
See you Thursday!!