Starting Dr. Stoppani 12 Week Program Today

  1. New Member
    JoeShtMarine's Avatar
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    Starting Dr. Stoppani 12 Week Program Today


    Im starting a 12 week program today, my Goal is to Max Bench at 300lbs, Deadlift 405lbs, Squat 405lbs. The workout is a 4 phase program. The first phase is three weeks full body workouts, three times a week...on my rest days I am going to Cardio for 40min to 1 hour.

    Day 1 Sunday Feb 20:

    Workout Results:
    BB Bench Press-
    Set 1: 165X12
    Set 2: 175X10
    Set 3: 175X10

    Bent Over BB Row-
    Set 1: 135X10
    Set 2: 155X10
    Set 3: 165X10

    Squats-
    Set 1: 205X12
    Set 2: 225X10
    Set 3: 225X10

    Standing BB Shoulder Press-
    Set 1: 115X8
    Set 2: 105X10
    Set 3: 105X8

    Tricep Pressdown-
    Set 1: 35X12
    Set 2: 60X10
    Set 3: 60X10

    BB Curl-
    Set 1: 75X10
    Set 2: 75X10
    Set 3: 75X10

    Standing Calf Raises-
    Set 1: 205X12
    Set 2: 205X12
    Set 3: 205X12

    Crunches:
    Set 1: 80 (These I did more like Sit-ups, corrected myself on sets 2 and 3)
    Set 2: 30
    Set 3: 30

  2. New Member
    JoeShtMarine's Avatar
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    5'9"  190 lbs.
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    Day 2 and 3 Cardio:
    Day 2 Feb 21- 20 Min Row Machine 4768m and 20 Min Bike 6.72 miles.
    Day 3 Feb 23- Hammer Swings 1 hour for 10 min/2min break
    Day 4 Feb 24-
    BB Bench Press-
    Set 1: 175X10
    Set 2: 185X10
    Set 3: 185X10

    Bent Over BB Row-
    Set 1: 155X10
    Set 2: 155X10
    Set 3: 155X10

    Squats-
    Set 1: 225X10
    Set 2: 225X10
    Set 3: 225X10

    Standing BB Shoulder Press-
    Set 1: 105X10
    Set 2: 105X10
    Set 3: 105X10

    Tricep Pressdown-
    Set 1: 60X10
    Set 2: 70X10
    Set 3: 80X10

    BB Curl-
    Set 1: 75X10
    Set 2: 75X10
    Set 3: 75X10

    Standing Calf Raises-
    Set 1: 205X12
    Set 2: 205X12
    Set 3: 205X12

    Crunches:
    Set 1: 44
    Set 2: 35
    Set 3: 35

    Day 5 Feb 24:
    Cardio- 20 Min Row Machine 4854m and 20 Min Bike 6.6 Miles.
  3. New Member
    JoeShtMarine's Avatar
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    Day 6 Feb 25-
    BB Bench Press-
    Set 1: 185X10
    Set 2: 185X10
    Set 3: 185X10

    Bent Over BB Row-
    Set 1: 155X10
    Set 2: 165X10
    Set 3: 175X10

    Squats-
    Set 1: 225X10
    Set 2: 225X10
    Set 3: 225X10

    Standing BB Shoulder Press-
    Set 1: 115X10
    Set 2: 115X10
    Set 3: 115X9

    Tricep Pressdown-
    Set 1: 60X10
    Set 2: 70X10
    Set 3: 80X10

    BB Curl-
    Set 1: 75X10
    Set 2: 85X10
    Set 3: 85X10

    Standing Calf Raises-
    Set 1: 205X12
    Set 2: 205X12
    Set 3: 205X12

    Crunches:
    Set 1: 45
    Set 2: 31
    Set 3: 40
    •   
       

  4. Advanced Member
    warsteiner's Avatar
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    Interesting program. I've never heard of it before but may give it a try myself. Are you using any supps with the program or just the staples?
  5. New Member
    JoeShtMarine's Avatar
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    Quote Originally Posted by warsteiner View Post
    Interesting program. I've never heard of it before but may give it a try myself. Are you using any supps with the program or just the staples?
    I use NaNO Vapor for Pre-Workout and Syntha-6 protien twice a day. I was using NO-Xplode but I try not to take it more than 4 weeks at a time. The program is great, I was doing a 5 day split for about 4 months and I felt like I was putting a lot of stress on my joints so I found this program and it is doing good for me, only 1 week down though so I guess we will see how things turn out. Good luck
  6. Elite Member
    oufinny's Avatar
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    So you are basically doing HST just with a different amount of reps. Should be interesting... I would recommend some better supps but I will let you find that one out on your own. How is your diet?
    If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
  7. New Member
    JoeShtMarine's Avatar
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    Quote Originally Posted by oufinny View Post
    So you are basically doing HST just with a different amount of reps. Should be interesting... I would recommend some better supps but I will let you find that one out on your own. How is your diet?
    I just started taking AX today, 3 in the morning and 2 in the afternoon. My diet is really shaky due to the fact that I'm in Afghanistan and I have to eat what I can, but I stay as healthy as I can.
  8. New Member
    JoeShtMarine's Avatar
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    5'9"  190 lbs.
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    3
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    Day 7 Feb 27- Cardio 20 Min Bike, 20 Min Stairmaster
    Day 8 Feb 28-
    BB Bench Press-
    Set 1: 185X10
    Set 2: 190X10
    Set 3: 190X10

    Bent Over BB Row-
    Set 1: 175X10
    Set 2: 175X10
    Set 3: 175X10

    Squats-
    Set 1: 225X10
    Set 2: 225X10
    Set 3: 225X10

    Standing BB Shoulder Press-
    Set 1: 115X10
    Set 2: 115X9
    Set 3: 115X5 (I was burnt, alot had to due with not eating...I had not time)

    Tricep Pressdown-
    Set 1: 80X10
    Set 2: 80X10
    Set 3: 80X10

    BB Curl-
    Set 1: 75X10
    Set 2: 85X10
    Set 3: 85X10

    Standing Calf Raises-
    Set 1: 205X12
    Set 2: 205X12
    Set 3: 205X12

    Crunches:
    Set 1: 46
    Set 2: 32
    Set 3: 30
  9. Advanced Member
    Mrodz's Avatar
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    I'm gonna follow this log too. Hi Joe!
    I'm new to Am and I'm workout log shopping LOL, looking for different ones to follow.
    Lots of luck and success on your training goals!!!
    smallfry@athleticxtreme.com
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep


  

  
 

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