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Happy Memorial Day! I hope everyone enjoys the culmination of a long weekend today. I hit the gym early this morning to knock out this routine. The three days off was well deserved and produced excellent results. I increased weight in every exercise since last week’s chest day. This is what matters. Increased weight = increased muscle mass. It’s that simple. Anyways, Have a safe Memorial Day!

Today’s Exercises


  • Bench Press 4 x 11 (145lbs)
  • Reverse Grip Incline Dumbbell Press 3 x 11 (30lbs)
  • Incline Dumbbell Fly 3 x 11 (35lbs)
  • Cable Crossover High Pulley 4 x 11 (15lbs)


  • Triceps Pushdown 3 x 11 (65lbs)
  • One-Arm Overhead Triceps Extension Cable (low pulley) 3 x 11 (20lbs)
  • Close Grip Bench Press 3 x 11 (110lbs)


  • Seated Calf Raise 4 x 25 (178lbs)
  • Standing Calf Raise 4 x 25 (178lbs)

Workout Overview

Today’s workout is Day 5 Week 2 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.

Today’s workout hits the Chest, Triceps, and Calves. Reps this week will span 9 – 11 reps.

Current Bodyweight


Yesterday’s macros

Carbohydrates 237g; Fat 109g; Protein 85g

Supplements and Water intake


128 Fluid oz


  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (24g)

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!!