- Squats 4 x 15 (345lbs)
- Front Squats 3 x 15 (285lbs)
- Leg Extension 3 x 15 (140lbs)
- Romanian Deadlift 4 x 12 (135lbs)
- Standing Leg Curl 3 x 15 (30lbs)
- Hanging Leg Lift 3 x 20
- Crunch 3 x 30
- Plank 3 x 45 seconds
Today’s workout is Day 4 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. Today was the final weight lifting workout for the week. Week 2 starts next Monday.
This workout attacks the Quadriceps and Hamstrings hitting both on the Squat, concentrating on the Quads with Front Squats and Leg Extensions. We attack the Hamstrings with Romanian Deadlifts and Standing 1 Leg Curls. You’ll notice that the 1 leg curl weight is quite low. This is purposeful, as I have nerve damage in my left leg from a major back surgery in 2003 that left me with a weaker left leg. It is not impossible to train, but the progress on my left leg is much slower than my right, which was unaffected. Subsequently, my left leg dictates the weight my right leg will lift so I don’t end up looking lopsided with my right leg looking larger than the left. Note: This only affects the back side of my leg. The nerves running down the front of my left leg are also unaffected. Finally, we wrap up the workout with another day of abdominals, attacking the lower abs with leg lifts, the upper and mid abs with Crunches, and the entire core with planks. The goal by the end of this 12-week program is to hit 3 sets of 75 seconds on the planks (40 seconds kicked my butt today).
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 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)
208g of Carbohydrates; 124g of fat; 118g of Protein. Still dealing with being bound up. I added flax seed to my oatmeal in the morning to cure this. Again, another day without protein supplements in light of this blockage and let my digestive system catch up.
I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.
Supplements and Water intake
Water intake is more than a gallon a day. I drink a gallon of water just with my pre-workout, during-workout, and post-workout drinks. The rest of my water intake is around my meals (six in total each day).
- Extend BCAA during workout
- PostJym Dextrose and BCAA Matrix
Saturday and Sunday will be Cardio Workouts for 45 minutes/day
My off day each week is Wednesday
See you tomorrow!!