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Today’s Exercises

Back

  • One Arm Dumbbell Row 4 x 15 (35lbs)
  • Wide-Grip Lat Pulldown 3 x 15 (100lbs)
  • Straight Arm Pulldown 3 x 15 (55lbs)
  • Seated Cable Row (Close) 3 x 15 (85lbs)

Biceps

  • Standing Barbell Curl 4 x 15 (45lbs)
  • Incline Cable Curl 3 x 15 (20lbs)
  • Concentration Curl 3 x 15 (15lbs)

Abdomen and Obliques

  • Hip Thrust 3 x 30 (80lbs)
  • Crunch 3 x 30
  • Oblique Crunch 3 x 30 (30lbs)

Workout Overview

Today’s workout is Day 2 Week 1 Phase 3 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 rep range.

Today’s workout hits the Back, Biceps, Abdomen and Oblique muscles.

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 94g; Fat 85g; Protein 173g;

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!!

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