- Dumbbell Shoulder Press 4 x 12-15
- Smith Machine Upright Row 3 x 12-15
- One-Arm Cable Lateral Raise 3 x 12-15
- Bent over Lateral Raise 3 x 12-15
- Barbell Shrug 4 x 12-15
- Seated Calve Raise 4 x 25-30
- Leg Press Calve Raise 4 x 25-30
Today’s workout is Day 3 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 workout today attacks the Deltoids (Shoulders), the Trapezoids, and the Calves. As you can see above, 4 sets dedicated to attacking the Deltoids from different angles, utilizing different methods (dumbbells, Smith Machine, Cables). The Trapezoids get one exercise of 4 sets (Barbell Shrug). The calves get two 4-set exercises of Seated Calves and Leg Press Calves. You’ll notice that the rep ranges on the calves is higher than the rest. This is due to the Calve muscles and how they are built. Lots of reps are the key in light of this muscle’s construction (your calves are stressed all day long regardless of a workout and thus need to be attacked with endurance-type work. As we progress through the cycle these numbers will decrease, because we will be adding more weight to the exercises.
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: 250g of Carbs; 182g of Fat; and 151g of Protein. I’ve been a little bloated the last few days and avoided protein shakes, which normally gets me to my 300+ grams per day. I made a mistake and used a brand I’ve not used before and it through my system out of whack. I’m going to minimize protein powders for the remainder of the week and just eat a lot of small meals throughout the day, along with a lot of fiber to clear me out (so to speak 😊).
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.
Tomorrow will be the final weight-training day for this workout week. Friday’s focus will be on legs and abs.
Oh! I will also be adding the weights I am using starting next week, as this workout routine will remain the same for the next 3 weeks.
See you tomorrow!!