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Happy Thursday Readers! Today was leg day and the final workout this week. Next week we’ll dip down to lower rep ranges and increase the weight since we have fewer repetitions to deal with. As always, proper form is critical to avoid injuries, maintain tension on the muscles that are targeted, and work the muscle through its entire range of motion (ROM).

Today’s Exercises


  • Squat 4 x 12 (130lbs)
  • Leg Press 3 x 12 (298lbs)
  • Leg Extension 3 x 12 (145lbs)


  • Romanian Deadlift 4 x 12 (145lbs)
  • Lying Leg Curl 3 x 12 (60lbs)


  • Smith Machine Hip Thrust 3 x 9 (70lbs)
  • Crunch 3 x 25
  • Planks 3 x 50 seconds

Workout Overview

Today’s workout is Day 4 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 Quadriceps, Hamstrings, Abdominals and Core muscles.

Current Bodyweight


Yesterday’s macros

Carbohydrates 171g; Fat 123g; Protein 242g

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!!