Jim Stoppani's Shortcut To Shred: Day 23 - Shoulders, Legs, Calves
Just like you did yesterday, test your strength in today's shoulder, legs, and calves workout by increasing the weight on each lift by 5-10 pounds. Remember to record your numbers to ensure continued progress, and keep the intensity high across your cardio acceleration exercises. Try cardio accelerated rest-pause dropsets, detailed below, to really make your body fat cry.
Optional Advanced Technique ///
Cardio accelerated rest-pause dropset: Take the last set of each exercise to muscle failure. Then, rack the weight and perform cardio acceleration by running in place for 15-20 seconds. Pick up the weight and continue doing reps until you reach muscle failure again. Immediately decrease the weight by 20-30 percent and lift until you reach muscle failure again. You are now done with the set.
1 minute of cardio acceleration, option Bench Step-Ups
1 minute of cardio acceleration, option Kettlebell Swing
1 minute of cardio acceleration, option Sprints
1 minute of cardio acceleration, option Battling Ropes
1 minute of cardio acceleration, option Med Ball Slam
1 minute of cardio acceleration, option Mountain Climber
1 minute of cardio acceleration, option Lateral Bound
1 minute of cardio acceleration, option Skipping (in place)
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Yeah, I think the decrease in carbs zapped my energy. I didn't have the endurance that I normally feel.
REMEMBER! Cheat Meal.... Cheat MEAL... not Cheat DAY... not CHEAT WEEKEND!! Haha. It's cool... just jump back on track- When you are having a craving grab a whey protein shake... or hit up some greek yogurt with some honey and peanut butter... Bulk up clean
I wouldn't put too much stock in the weight on the scale bud :) If you actually GAINED 2.5 pounds, you would have to eat about 9-10,000 more Calories than you consumed, and that's not even counting the calories your body burns digesting. What probably happened was your muscles took up carbs they didn't have before (this program depletes your glycogen stores really well) and with it, a lot of water. To store 1g of carbs, your body will need 7g of water to dissolve it. that 2.5 pounds is really probably just your muscles filling up with about 150g of carbs they didn't have before. There may be a little fat too but you'll find you drop back down to around where you were soon enough! Keep up the good work, making it to week 4 is an accomplishment in itself!!!
i know when this program over, im going back to 4 day workout and im going to include the cardio acceleration in my workout routine. it makes the cardio fun in which i hated doing before.
I haven't bean available to do myworkout my left shoulder is been hurting for two weeks. Today was the worst day don't know what to do I'm taking a week off but I'm going to try to do abs and legs hope I get better
Currently I'm on day 23 and am loving this program!! I've definitely noticed some gains in strength, size, and stamina. Hopefully I'll start to lean out after this week since I haven't lost a single pound thus far.