Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, chest, triceps, workout

Today’s Exercises

Chest

• Bench Press 4 x 15 (135lbs)
• Reverse Grip Incline Dumbbell Press 4 x 15 (25lbs)
• Incline Dumbbell Fly 4 x 12 (30lbs)
• Cable Crossover High Pulley 4 x 15 (10lbs)

Triceps

• Triceps Pushdown 3 x 15 (60lbs)
• One-Arm Overhead Triceps Extension Cable (low pulley) 3 x 15 (15lbs)
• Close Grip Bench Press 3 x 15 (105lbs)

Calves

• Seated Calf Raise 4 x 15 (168lbs)
• Standing Calf Raise 4 x 15 (168lbs)

Workout Overview

Today’s workout is Day 19 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.

Today’s workout hits the Chest, Triceps, 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 169g; Fat 89g; Protein 164g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

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!!

Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, Exercise, Shoulders, Trapezoids, workout

Today’s Exercises

Shoulders

• 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)

Traps

• Barbell Shrug 4 x 5 (185lbs)

Calf

• 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

Water

128 Fluid oz. (1 gallon)

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!!

Daily Ramblings – Workout Log

Tags

Abdominals, Bodybuilding, Calves, Hamstrings, Obliques, Quadriceps, Shoulders, Trapezoids, workout

Today’s Exercises

Hello, folks! Sorry I missed yesterday. My family had an unexpected death in the family. Combine this unexpected loss with Mother’s Day preparations and my schedule has been a little disrupted. The death, although tragic, was expected. My Aunt (in-law), passed Tuesday night after 2 separate battles with Cancer. She passed in her sleep, with the family in attendance.

Here are Thursday’s and Today’s workouts combined with my daily macro counts.

Thursday’s Workout

Shoulders

• Dumbbell Shoulder Press Overhand Grip 4 x 8 (40lbs)
• Smith Machine Upright Row 3 x 8 (40lbs)
• One-Arm Cable Lateral Raise 3 x 8 (10lbs)
• Bent-Over Lateral Raise 3 x 8 (20lbs)

Traps

• Barbell Shrug 3 x 8 (155lbs)

Calves

• Seated Calf Raises 3 x 14 (163lbs)
• Leg Press Calf Raises 3 x 14 (95lbs)

Today’s Workout

Quadriceps

• Squat 3 x 8 (385lbs)
• Front Squat 3 x 8 (305lbs)
• Leg Extension 3 x 8 (160lbs)

Hamstrings

• Romanian Deadlift 3 x 8 (185lbs)
• Seated Leg Curl 3 x 8 (35lbs)

Abdominals and Oblique Muscles

• Hip Thrust 3 x 10
• Cable Crunch 3 x 14 (50lbs)
• Cable Woodchopper 3 x 14 (30lbs)

Workout Overview

Today’s posting covers Day 11 and 12 of 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 6-8 rep range. One more week to complete Phase 2!!

These workouts hit the Deltoids, Traps, Calves, Quadriceps, Hamstrings, Abdominal and Oblique muscles.

Current Bodyweight

My current weight is 235lbs 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.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros

Carbohydrates 246g; Fat 156g; Protein 233g;

Wednesday’s Macros

Carbohydrates 165g; Fat 125g; Protein 264g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

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!!

Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, chest, triceps, weight lifting

Today’s Exercises

Yesterday’s off-day workout was 60 minutes of Cardio (Sunday)

Chest

• Bench Press 4 x 8 (135lbs)
• Incline Dumbbell Press 4 x 8 (50lbs)
• Dumbbell Fly 4 x 8 (40lbs)
• Incline Cable Fly 4 x 8 (20lbs)

Triceps

• Triceps Pushdown 3 x 8 (72.5lbs)
• Dumbbell Overhead Extension 3 x 8 (50lbs)
• Lying Cable Triceps Extension 3 x 8 (52lbs)

Calves

• Seated Calf Raise 4 x 8 (163lbs)
• Standing Calf Raise 4 x 9 (300lbs)

Workout Overview

Today’s workout is Day 9 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 6-8 rep range.

Today’s workout hits the Chest, Triceps, and Calves.

Current Bodyweight

My current weight is 235lbs 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.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros

Carbohydrates 129g; Fat 99g; Protein 169g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

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!!

Daily Ramblings – Workout Log

Tags

Calves, Exercise, healthy living, Shoulders, Trapezoids, Workout BodyBuilding

Today’s Exercises

Shoulders

• Dumbbell Shoulder Press (Overhand Grip 4 x 11 (35lbs)
• Smith Machine Upright Row 3 x 11 (30lbs)
• One-Arm Cable Lateral Raise 3 x 11 (10lbs)
• Bent Over Lateral Raise 3 x 11 (15lbs)

Traps

• Barbell Shrug 4 x 11 (145lbs)

Calves

• Seated Calf Raise 4 x 11 (115lbs)
• Leg Press Calf Raise 4 x 11 (208lbs)

Workout Overview

Today’s workout is Day 7 Week 2 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 9-11 rep range.

Today’s workout hits the Shoulders, Trapezoid, and Calf muscles

Current Bodyweight

My current weight is 235lbs 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.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros

Carbohydrates 170g; Fat 104g; Protein 297g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

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-, 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!!

Daily Ramblings – Workout Log

Tags

Calves, chest, triceps, weight lifting, workout

Today’s Exercises

Chest

• Bench Press 4 x 11 (115lbs)
• Dumbbell Press 3 x 11 (45lbs)
• Incline Dumbbell Fly 3 x 11 (30lbs)
• Incline Cable Fly 3 x 11 (30lbs)

Triceps

• Triceps Push down 3 x 11 (65lbs)
• Dumbbell Overhead Extension 3 x 11 (45lbs)
• Lying Cable Triceps Extension 3 x 11 (43lbs)

Calves

• Standing Calf raise 4 x 11 (55lbs)
• Seated Calf raise 4 x 11 (115lbs)

Workout Overview

Today’s workout is Day 5 Week 2 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). All exercises this week will be in the 9-11 rep range.

Today’s workout hits the chest, triceps, and calf muscles.

Current Bodyweight

My current weight is 235lbs 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.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros

Carbohydrates 226g; Fat 142g; Protein 197g;

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

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 a workout, 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!!

Daily Ramblings – Workout Log

Tags

Calve Presses, Calves, Carbs, Fats, Lateral Raise, Macros, Proteins, Shoulder Press, Shoulders, Shrugs, Trapezoids, Upright Row

Today’s Exercises

Shoulders

• Dumbbell Shoulder Press 4 x 12-15
• Smith Machine Upright Row 3 x 12-15
• One-Arm Cable Lateral Raise 3 x 12-15
• Bent over Lateral Raise 3 x 12-15

Trapezoids

• Barbell Shrug 4 x 12-15

Calves

• Seated Calve Raise 4 x 25-30
• Leg Press Calve Raise 4 x 25-30

Workout Overview

Today’s workout is Day 3 Week 1 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 12-15 range.

The workout today attacks the Deltoids (Shoulders), the Trapezoids, and the Calves. As you can see above, 4 sets dedicated to attacking the Deltoids from different angles, utilizing different methods (dumbbells, Smith Machine, Cables). The Trapezoids get one exercise of 4 sets (Barbell Shrug). The calves get two 4-set exercises of Seated Calves and Leg Press Calves. You’ll notice that the rep ranges on the calves is higher than the rest. This is due to the Calve muscles and how they are built. Lots of reps are the key in light of this muscle’s construction (your calves are stressed all day long regardless of a workout and thus need to be attacked with endurance-type work. As we progress through the cycle these numbers will decrease, because we will be adding more weight to the exercises.

Current Bodyweight

My current weight is 235lbs 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.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros: 250g of Carbs; 182g of Fat; and 151g of Protein. I’ve been a little bloated the last few days and avoided protein shakes, which normally gets me to my 300+ grams per day. I made a mistake and used a brand I’ve not used before and it through my system out of whack. I’m going to minimize protein powders for the remainder of the week and just eat a lot of small meals throughout the day, along with a lot of fiber to clear me out (so to speak 😊).

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

This workout only happens on Mon-Tue and Thu-Fri.

Tomorrow will be the final weight-training day for this workout week. Friday’s focus will be on legs and abs.

Oh! I will also be adding the weights I am using starting next week, as this workout routine will remain the same for the next 3 weeks.

See you tomorrow!!