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Today’s Exercises


  • Dumbbell Shoulder Press Overhand 4 x 5 (45lbs)
  • Smith Machine Upright Row 3 x 5 (60lbs)
  • One Arm Cable Lateral Raise 3 x 5 (15lbs)
  • Bent Over Later Raise 3 x 5 (25lbs)


  • Barbell Shrug 4 x 5 (185lbs)


  • Leg Press Calf Raise 8 x 9 (228lbs)

Workout Overview

Today’s workout is Day 19 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 3-5 rep range.

Today’s workout hits the Shoulders, Traps, and Calves.

Current Bodyweight

My current weight is 240lbs 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.

Yesterday’s macros

Carbohydrates 115g; Fat 46g; Protein 145g

Supplements and Water intake


128 Fluid oz. (1 gallon)


  • 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


  • ZMAJym

See you tomorrow!!