Daily Ramblings – Workout Log

Tags

Abdominals, Bodybuilding, Core, Hamstrings, Obliques, Quadriceps, workout

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

Quadriceps

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

Hamstrings

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

Abdominals

• 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

240lbs

Yesterday’s macros

Carbohydrates 171g; Fat 123g; Protein 242g

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, Shoulders, Trapezoids, workout

Today’s Exercises

Shoulders

• 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)

Traps

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

Calves

• 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

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

Abdominals, Back, Biceps, Bodybuilding, Obliques, workout

Today’s Exercises

Back

• One Arm Dumbbell Row 4 x 15 (35lbs)
• Wide-Grip Lat Pulldown 3 x 15 (100lbs)
• Straight Arm Pulldown 3 x 15 (55lbs)
• Seated Cable Row (Close) 3 x 15 (85lbs)

Biceps

• Standing Barbell Curl 4 x 15 (45lbs)
• Incline Cable Curl 3 x 15 (20lbs)
• Concentration Curl 3 x 15 (15lbs)

Abdomen and Obliques

• Hip Thrust 3 x 30 (80lbs)
• Crunch 3 x 30
• Oblique Crunch 3 x 30 (30lbs)

Workout Overview

Today’s workout is Day 2 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 Back, Biceps, Abdomen and Oblique muscles.

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 94g; Fat 85g; Protein 173g;

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, 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

Abdominals, Bodybuilding, Core, Exercise, Hamstrings, health, Quadriceps, workout

Happy Friday Readers!!

Today marks the final day of Phase 2 (4 weeks) of the Shortcut to size program by Jim Stoppani (www.jimstoppani.com). I am always amazed at how quickly these workouts progress. Goes to show that when you begin a new program, you only need to concentrate on each exercise, each workout, and each day. Don’t worry about yesterday’s workout or tomorrow’s; concentrate on today, one exercise, one set, one rep at a time.

I really enjoy posting my exercise routines. I’ve received some great feedback, some questions, and have even motivated a few folks to start exercising. I don’t care how out of shape, how overweight, or how old you are. You can do something every day to improve your fitness level. Start small and remember: “Your exercise program is not a race; it is a marathon.”

I challenge each of you out there to really dig in and start exercising today. You can start as small as one push up a day. That’s it. Commit to doing one push up each day for 7 days. That is your initial program. Once you finish that, you can start a new program of 14 days. It’s really that simple. I don’t care what exercise you start with or what activity you begin with. It’s a matter of just STARTING.

I wish each of you a great weekend!!

Today’s Exercises

Quadriceps

• Squat 4 x 5 (160lbs)
• Front Squat 3 x 5 (80lbs)
• Leg Extension 3 x 5 (175lbs)

Hamstrings

• Romanian Deadlift 4 x 5 (205lbs)
• Seated Leg Curl 3 x 5 (40lbs)

Abdominals

• Smith Machine Hip Thrust 3 x 9 (70lbs)
• Machine Crunch 3 x 9 (125lbs)
• Planks 3 x 45 seconds

Workout Overview

Today’s workout is Day 16 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 Quadriceps, Hamstrings, Abdominals and Core muscles.

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 201g; Fat 69g; Protein 213g

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

Exercise, Rest day, workout

Today is a scheduled off day. I take advantage of these in the 4th week of each phase, in most cases, because of the heavier weights I am lifting. I hope everyone has a great Wednesday!!

Happy Hump Day!!

Tomorrow is the Shoulder workout.

See you then…

Daily Ramblings – Workout Log

Tags

Abdomen, Back, Biceps, Bodybuilding, Oblique, workout

Today’s Exercises

Back

• One Arm Dumbbell Row 4 x 5 (50lbs)
• Behind the Neck Lat Pulldown 3 x 5 (120lbs)
• Seated Cable Row 3 x 5 (160lbs)
• Reverse Grip Lat Pulldown 3 x 5 (160lbs)

Biceps

• Standing Barbell Curl 4 x 5 (70lbs)
• Preacher Curl 3 x 5 (45lbs)
• Behind the Back Cable Curls 3 x 5 (25lbs)

Abdomen and Obliques

• Hip Thrust 3 x 9
• Machine Crunch 3 x 9 (150lbs)
• Abdominal Twist Machine 3 x 9 (75lbs)

Workout Overview

Today’s workout is Day 14 Week 4 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 Back, Biceps, Abdomen and Oblique muscles.

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.

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 234g; Fat 74g; Protein 211g;

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, Exercise, health, weight lifting, workout

I hope all the Mothers out there had a terrific Mother’s Day. Today is the beginning of the final week of phase 2 of the Shortcut to Size program. This is a 12-week program. 5 weeks to go. Happy Monday All!!!

Today’s Exercises

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

Chest

• Bench Press 4 x 5 (155lbs)
• Incline Dumbbell Press 3 x 5 (55lbs)
• Dumbbell Fly 3 x 5 (45lbs)
• Incline Cable Fly 3×5 (35lbs)

Triceps

• Triceps Pushdown 3 x 8 (80lbs)
• Dumbbell Overhead Extension 3 x 8 (55lbs)
• Lying Cable Triceps Extension 3 x 8 (57.5lbs)

Calves

• Seated Calf Raise 4 x 9 (125lbs)
• Standing Calf Raise 4 x 9 (80lbs)

Workout Overview

Today’s workout is Day 13 Week 4 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 Chest, Triceps, and Calves.

Current Bodyweight

Posted a gain of 5lbs this week. Now I am 240lbs. The goal by week 12 of this program is to get myself to 245 -250. Wish me luck!!

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 162g; Fat 86g; Protein 233g

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, Mother's Day, Rest day, workout

I’m taking a full off day today to recuperate and celebrate Mother’s Day with my family. I hope everyone has a great time today with their Mothers and wish all of you Mothers a terrific Mother’s Day.

Tomorrow will be the kick off of the final week of phase 2 of the Shortcut to Size workout.