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Today’s Exercises
Yesterday’s off-day workout was 60 minutes of Cardio (Sunday)
Chest
- Bench Press 4 x 8 (135lbs)
- Incline Dumbbell Press 4 x 8 (50lbs)
- Dumbbell Fly 4 x 8 (40lbs)
- Incline Cable Fly 4 x 8 (20lbs)
Triceps
- Triceps Pushdown 3 x 8 (72.5lbs)
- Dumbbell Overhead Extension 3 x 8 (50lbs)
- Lying Cable Triceps Extension 3 x 8 (52lbs)
Calves
- Seated Calf Raise 4 x 8 (163lbs)
- Standing Calf Raise 4 x 9 (300lbs)
Workout Overview
Today’s workout is Day 9 Week 3 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 6-8 rep range.
Today’s workout hits the Chest, Triceps, and Calves.
Current Bodyweight
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 Macros
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
Carbohydrates 129g; Fat 99g; Protein 169g
I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.
Supplements and Water intake
Water
Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.
Morning
- AlphaJym
- ShredJym
- PreJym combined with flavorless Whey Protein (25g)
During Workout
- BCAA drink during workouts with flavorless Whey Protein (24g)
Post Workout
- PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
- OmegaJym
- VitaJym
Evening
- ZMAJym
See you tomorrow!!
usathroughoureyes said:
Good workout. How is your body reacting to the new routine?
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Dave Gardner said:
It is adapting well. Another 6 weeks and this one is done. I’ll write up a recap at the end to show everyone the progress made.
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Colors of my life said:
Seriously you need to drill me, to start my routine. I have become from lazy to overweight to Mr. Fat
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Dave Gardner said:
Just start simple. Begin with something so ridiculous you can establish a habit. I’d begin with 5 pushups–that’s it. Do this for one week, same time, each day.
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Dave Gardner said:
Start tomorrow, whenever you decide. The key to building habits is to start ridiculously small. Something you could do even if you were sick. Start with 5 pushups. Once you knock this out for a week (all 7 days), add situps or some other exercise. The key is to start and keep going forever. Slowly, you’ll do more and more and more and you’ll feel better, better, then better. Then it becomes addictive, but in a good way!
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Colors of my life said:
Thanks mate, but I seriously need to ask you, how long have you started like this. Plus I am writing a post on our comments. I hope you don’t mind.
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Dave Gardner said:
I started in the early 80s after joining the US Army. I served the Army for 20+ years and just kept up the exercise habit when I retired in 2005.
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Colors of my life said:
Great, I love army routines. So what shall I call you? General 😀
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Dave Gardner said:
Haaaa!!
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