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Today’s Exercises


  • Seated Dumbbell Shoulder Press 4 x 15 (30lbs)
  • Dumbbell Lateral Raise 3 x 12 (20lbs)
  • Dumbbell Upright Row 3 x 15 (20lbs)
  • Bent-Over Lateral Raise 3 x 12 (15lbs)


  • One-Arm Smith Machine Shrug 3 x 15 (70lbs)


  • Seated Calf Raise 4 x 25 (188lbs)
  • Leg Press Calf Raise 4 x 25 (188lbs)

Workout Overview

Today’s workout is Day 3 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 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.

This week’s macro goals

Carbs – 240g; Fat 120g; Protein 240g (reducing protein and carbs to a 1:1 ratio per pound of body weight

Yesterday’s macros

Carbohydrates 232g; Fat 95g; Protein 195g

Supplements and Water intake


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.


  • 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!!