Tymans taking the "Shortcut To Shred"!

TyMan14

TyMan14

Active member
Awards
1
  • Established
Whats up everyone!
Ive been around here awhile and finally decided to start a training log for my next 6 weeks of leaning for summer, and to give others an idea of how awesome this program really is. Its Jim Stoppanis "Shortcut To Shred". Its based off of linear and reverse linear periodization, and a concept called "cardio acceleration" which is basically just busting out a minute of cardio between every set.

Im currently finishing my last week of the first round of this program tomorrow and I can say its amazing. However, Ive gotten a little bored with the cardio acceleration. I feel like starting a log will keep me motivated to keep killing it, and to really keep my diet on point (I splurged once this last time around and now its time to really get dialed in). So the "log" will actually start on Sunday.

Im currently 18, and finishing up highschool. So this is my last summer for highschool to really look good. Plus, I want to prove to myself that I can finally get lean (started as a very fat kid). Ive been training for just over 4 years, and have used many natural supps to help me reach my goals.

Ill be following the diet plan laid out for the program specifically. I weigh 212 (rounding it down to 210 for calculations), so week 1 nutrition is as follows
315g Protein
315g Carbs
105g Fat
3465 cals

Weeks 2-3 will be
315g Protein
210g Carbs
105g Fat
3045 cals

Weeks 4-6 will be
315g Protein
105g Carbs
105g Fat
2625 cals (refeed once a week)

I also follow an intermittent fasting protocol (feeding window is 12pm to 8pm). It works very well with my school/work schedule. Saturdays are my only exception to this as I usually work 11-3 at one job and 5-11 at my other job. Saturday is also usually my off day from training if Im scheduled both shifts. I sip 1 scoop of Finaflex BCAA+SAA during this time.

Training is 6 days a week on a Chest/Tri, Legs/Shoulders, Back/Bi so everything is hit twice a week. First workout is heavy weight low reps, and the second is lighter weight higher reps and each week the gap between the 2 progressively grows.

Supplements to be used
Alphamine/E9/Hemavol stacked Preworkout
Modern BCAA intra
Absolutely Abliderated
TTA 500
Growth Factor XT (or other sleep aids. I like the deep sleep I can get and I feel it really aids recovery)
Multi
Fish Oil
Cycle Support (I like to keep organs healthy even though I dont cycle)
Green Coffee Bean Extract
African Mango

First 2 weeks will have
ABE original formula
Raspberry Ketones
Thyrocaps
Im finishing these up from my first run of the program. So the last 4 weeks the supps drop and I let the diet do the talking to really see how hard my body can go.

As I stated, this log will begin on Sunday when I start the program over from day one. Im currently finishing week 6 and Im interested to see how adding the carbs back in for a few weeks will affect my progress. If anyone thinks that I should not start the diet over and still keep my carbs low (currently around 110), please say so. As Ive never ran such a structured diet plan (always counted macros, but ran my own diet calculations so Ive never had to "restart" so to speak).

Ill update the log as much as I can with what workout I did, what type of cardio Im currently doing, weight changes, mirror changes, and of course, before and after pictures which I will upload in my next post. Hope to see atleast a few guys follow along.

Thanks!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Screw it, starting the log today on my last day of the first round. lol

Just took
1 scoop Max Out (trying some samples)
E9
Hemavol
ABE
Thyrocaps
Raspberry Ketones
GCB extract

Bout to hit the final back/bis workout. Will report with how it went, and the weights used. Excited to see how this maxout works!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Just got back from the gym and running errands. Workout was as follows

Lat pulldown 95x30,25,20
Behind neck pulldown 90x30,25,20
Straight Arm pushdown 25x30,25,20
Dumbbel Shrugs 50x30,25,25,20
Cable Curl 22.5x30,25,20
Incline Dumbbell Curl 10x30,25,20
Dumbbell Hammers 20x30,25,20
Reverse wrist curl (EZ bar) 35x30,25,20

I finished with 2 rounds of a circuit that I made up to get the whole body moving (1 minute jogging, 20 dumbbell cleans, 20 pushups, 20 bench dips, 20 med ball slams). Every set had one minute of random cardio between them (mountain climbers, jump rope, step ups, etc).

Max out is fantastic. Even with my low carbs (110 currently) my pumps and vascularity were on point and I felt very full. So far so good on this. Cant wait to start the next run through it!
 
CorpKiller

CorpKiller

Well-known member
Awards
2
  • Established
  • First Up Vote
Just got back from the gym and running errands. Workout was as follows

Lat pulldown 95x30,25,20
Behind neck pulldown 90x30,25,20
Straight Arm pushdown 25x30,25,20
Dumbbel Shrugs 50x30,25,25,20
Cable Curl 22.5x30,25,20
Incline Dumbbell Curl 10x30,25,20
Dumbbell Hammers 20x30,25,20
Reverse wrist curl (EZ bar) 35x30,25,20

I finished with 2 rounds of a circuit that I made up to get the whole body moving (1 minute jogging, 20 dumbbell cleans, 20 pushups, 20 bench dips, 20 med ball slams). Every set had one minute of random cardio between them (mountain climbers, jump rope, step ups, etc).

Max out is fantastic. Even with my low carbs (110 currently) my pumps and vascularity were on point and I felt very full. So far so good on this. Cant wait to start the next run through it!
Closing circuit looks good.
Good luck.
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Closing circuit looks good.
Good luck.
Thanks man. Im gonna skip the first week nutrition plan and go straight into the second for 3 weeks. Going that high for a week scares me. lol
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Day one in the books. Felt a little weak, but got through it alright

Bench 190x11,10,10,9
Incline Dumbbell press 75x11,9,7
Decline Smith Press (Plate and 10)x11,10,9
Dips Bodyweightx11,10,10,9
Close grip smith bench (Plate)x11,10,10,9
Cable Crunch superset with Smith Hip Thrusts 11,10,9 each

Finished with my usual closing cardio circuit. This workout went a little slow, and I need to up the intensity. The minute of cardio between sets today just seemed to drag on for some reason, but I made it. Cant wait to see where this takes me!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Day 2 is down and feeling great! Just trying to beat the hunger..

Standing military 115x11,10,10,9
Standing Single arm dumbbell press 40x11,10,9
EZ bar front raise 55x11,10,9
Squat 215x11,10,10,9
Still Leg Deadlift 135x11,10,9
Dumbbell lunges 20x11,10,9
Calf press 3platesx11,11,11,11,11,11

Finished with my cardio circuit. Crazy pump, and feeling awesome in the gym. Lets hope tomorrow goes just as well!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
3rd workout down and it was a fun one!

Bent over row 135x11,10,10,9
Bent over Dumbbell Row 40x11,10,9
Cable row 120x11,10,9
Barbell Shrugs 185x11,10,10,9
Barbell curl 65x11,10,9
Preacher curl 55x11,10,9
Reverse Curl 65x11,10,9
Seated Wrist Curls 65x11,10,9

Doing "cardio acceleration dropsets" after my last set of every exercise. Basically you do your normal set, 15 seconds of cardio, then hit the same weight until failure, then drop the weight a bit, hit it again until failure, then hit your minute of cardio. Really adds to the workout. Feeling pretty good. Can definitely tell the progress is still coming. Having a "Lina's" breakfast burrito at school tomorrow for a party (Theyre a local place in Omaha Nebraska. Fantastic burritos) thats 750 cals so I definitely need to make sure my diet is on point tomorrow. Ready to hit chest and tris again even though Im still a bit sore from the first workout. Lets keep moving!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Day 4 is a wrap.

Incline DB flye 30x15,14,12
Flat DB flye 30x15,14,12
Cable crossover 25 each sidex15,14,12
Rope Pushdown 40x15,14,12
Overhead DB extension 55x15,14,12
Cable skull crusher 37.5x15,14,12
Crunches to fail
Cable side bends to fail

Amazing pumps today and feeling great. Hoping this keeps up!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Day 5 down.

Side Raise 20'sx15,14,12
EZ bar front raise 55x15,14,12
Bent over dumbbel flye 15'sx15,14,12
Leg extension 120x15,14,13,12
Seated Leg Curl 120x15,14,13,12
Calf press-6 sets of 3 plates to failure
Then I added my own superset of
Seated side raises 15'sx15,14,12
Reverse peck deck 100x15,14,12

Finished with my cardio circuit. Was definitely still sore from my first leg day but still made it. Having a tough time keeping the calories low on ABE. The mass maintenance is worth it though!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Where did you get your hemavol from?
A site that is not a board sponsor ran a sale on it (buy 2 get 1 free). As I understand it, it is against board rules to promote a site that is not a sponsor and is a competing forum.
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Back and bi higher rep day.

Lat pulldown 105x15,14,12
Underhand pulldown 105x15,14,12
Straight arm pushdown 35x15,14,12
Behind back smith shrug (Plate and 25)x15,14,13,12
Incline Dumbbell curl 20x15,14,12
High cable curl 37.5x15,14,12
Rope hammer curl 35x15,14,12
Reverse wrist curl 45x15,14,12

Awesome pump today. Used a sample of maxout again. Will definitely be buying some next time Im off of Alphamine!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Today is a rest day. First week is complete and weight came in at 209.3 this morning. Thats down 3 pounds in the week and strength is the same, and even better on a few lifts. Not gonna adjust diet quite yet because clearly its working!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Day 8 is in the books.

Bench 210x8,7,7,6
Incline Dumbbell Press 75'sx8,7,6
Decline Barbell Press(Smith was taken) 155x8,7,6 (Slow contraction)
Dips (bodyweight slow reps)x8,7,7,6
Smith Close Grip Bench (Plate and 15)x8,7,7,6
Cable crunch superset with smith machine hip thrusts 3 sets to failure
Cardio circuit 2 rounds.

Awesome workout, but starting to get super bored of the cardio between every set. The results are awesome, but man its getting to be annoying trying to do it. Anyone have any ideas to switch up my cardio exercises? Ive mostly been doing Jump rope, running in place, mountain climbers, step ups, med ball slams, kettle bell swings, etc. Im looking for more ideas.
 
CorpKiller

CorpKiller

Well-known member
Awards
2
  • Established
  • First Up Vote
Burpee w/o the push-up?
 
Last edited:
TyMan14

TyMan14

Active member
Awards
1
  • Established
Did my legs/shoulders today.

Standing Military 140x8,7,7,6
Alternating single arm DB press 55x8,7,6
Smith one arm upright row 15 each sidex8,7,6
Squat 245x8,7,7,6
Stiff Legged Deadlift 185x8,7,6
Dumbbell lunges 30x8,7,6
Calf press (first 3 sets superset with the lunges, then another 3 sets) 3 plates to failure each set

Some buddies came into the gym today and I had to wait 10 minutes on a rack to get moving on squat. So not the most intense day Ive had. Went nice and heavy though. Since its spring break I sat around most of the day so I ended up walking back to the gym tonight(probably 20 minute walk), tanned, and then walked back, so about 40 minutes of walking outside. According to my fitbit, I hit usual daily totals so I should be gtg. Lets see the fatloss gains!

Also, the burpees without the pushup
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Just got back from back and bi day.

Bent over row 155x8,7,7,6
Dumbbell Bent over row 50x8,7,6
Cable row 160x8,7,6
Shrugs 205x8,7,7,6
Barbell curl 75x8,7,6
Preacher curl 65x8,7,6
Reverse curl 75x8,7,6
Behind back wrist curls 95x8,7,6

Low intensity to start. Went out with my friends last night and only got 3 hours of sleep so it was a little rough. Made it through it and got it done though! Diet was a bit off yesterday (went over by about 300 cals) but it was a fun night out and I was still very active.
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Hit up high rep chest and tris today.

Incline flye 35x20,18,16
Flat Flye 35x20,18,16
Cable crossover 30x20,18,16
Rope Pushdown 42.5x20,18,16
Dumbbell overhead extension 55x20,18,16
Cable Skullcrusher 32.5x20,18,16
Crunches to failure with some ab stretching between sets. 3 sets.

Did my usual circuit at the end. Feel like the progress is slowing down.. Gonna weigh in on probably saturday or sunday to assess if diet changes need to be made.
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
High rep legs and shoulders done today

Dumbbell Side raise 20x20,18,16
EZ bar front raise 45x20,18,16
Reverse dumbbell flye 15x20,18,16
Leg extension 110x20,18,17,16
Ham Curl 110x20,18,17,16
Calf press 4 plates to failure 6 sets
Superset seated side raise (15 lbs dumbbel) and Reverse Peck Deck (80lbs) 20,18,16

Stopped doing that circuit after training. Changing it to 7 minutes of HIIT running (Run at 9.5mph for 20 seconds, rest 10 seconds, repeat).

I can tell that progress is slowing down a bit. Not sure if its because Im holding water with the TTA, or some other factor. I talked to the training manager at my gym (Currently training a bro of mine for a show. He's 3 weeks out and looks incredible. The trainer gets people results for sure) about how I could tweak this program to make it work a little bit better for me. He suggested instead of the minute of random cardio I do that isnt exactly super high intensity everytime, I hop on the treadmill at 9mph for 30 seconds between every set. It would shorten the workout and up intensity for sure. He also said that my volume looks a bit high for eating only 3000 cals a day. Im debating dropping the program and rewriting my own with some tricks I learned on my last cut to see if I can eek out a few more pounds of fatloss. Thoughts if anyone decides to actually come into this log?
 
CorpKiller

CorpKiller

Well-known member
Awards
2
  • Established
  • First Up Vote
You probably need just a little tweaking. I would try increasing the intensity first, like the trainer recommended.
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
You probably need just a little tweaking. I would try increasing the intensity first, like the trainer recommended.
Thats my plan. Im going to keep the diet the same and switch my cardio to 30 seconds of sprinting which should really up the intensity. Plus my appetite is getting insane so Im going to pick up some bronkaid and run it with the spare bottle of epi burn pro I have sitting around for the caffeine source (yes I know how both products affect me solo). That should really help too. Weighed in at 210 today 6 days after my 209 weigh in. So next weigh in, if those small changes dont work, Ill drop calories to about 2800 and go from there.
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Forgot to update with yesterdays workout.
back and bis

Lat pulldown 110x20,18,16
Reverse Grip pulldown 95x20,18,16
Straight arm pushdown 35x20,18,16
Incline DB curl 15x20,18,16
High cable curl 27.5x20,18,16
Rope Hammer curl 37.5x20,18,16
Reverse Wrist Curl 35x20,18,16

Hit my running between sets and then hit 4 rounds of 30 second interval battling ropes then 4 rounds of 30 second intervals of jump rope.



Killed it between shifts today.

Bench 225x6, 235x4, 245x3, 260x2
Incline DB press 85x5,4,2
Decline smith press (slow reps) Plate and 25x5,4,4
Dips Plate between legsx5,5,5,5
Smith close grip bench-Plate 25x5,4,3,2 (slow reps)
Weighted crunches to fail
Smith hip thrusts to fail

Hit my running between sets and battling ropes/jump rope intervals.

Fitbit said I burned about 4k calories today between work and the gym. Lets hope fat starts melting!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Got it in for an easter shoulder/leg day. I hit it a bit lighter than I normally would because Im insanely sore in my traps and legs so I didnt want to really over do things. All reps were done very slow and controlled today to burn cals before my big cheat meal for Easter. Then tomorrow cals drop to 2900 and its heavy diet time. Also started doing a tab of bronkaid twice a day. First dose is with 2 caps of Epi Burn Pro (200mg caffeine+other goodies) and the second dose is preworkout with 1 cap Epi Burn Pro and 1 scoop of AminoLift(200mg caffine+goodies+aminosssss). This has killed my appetite and really saved me during my cheat meal today!

Standing military 135x5,4,3 155x2
Standing DB Shoulder Press 65x5,4,3
Smith one arm upright row 25 each sidex5,5,5
Squat 275x5,4,3,2
Stiff Leg Dead 205x5,4,3
DB lunges 40x5,5,5
Skipped calves today as my shins are dying from all of the running Im doing

Cardio was usual 4 rounds of battling ropes but for jump rope I did 8 rounds 20 seconds on 10 seconds rest. Very intense. Had my cheat meal and Im ready to hop back into the diet tomorrow!
 
CorpKiller

CorpKiller

Well-known member
Awards
2
  • Established
  • First Up Vote
Looking good. Keep up the hard work.
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Today was a rest day so not much to report. I feel lazy on my days off now with all of this cardio but I know my body really needs it because Im very sore. Back at it tomorrow!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Didn't get a chance to log the last few days. Tuesday was back/bis

T bar row 3platesx5,4,3,2
Dumbbell bent over row 65x5,4,3
Cable row 180x5,4,3
Rack pull to shrug 275x5,5,5,5
Barbell curl 95x5,4,3
Preacher curl 75x5,4,3
Reverse curl 75x5,4,3
Behind back wrist curl 95x6,6,6
All exercises were very controlled. Lowered the weight on some compared to what I probably could do in hopes of keeping form as
Strict as possible

Yesterday was chest/tris

Incline dumbbell flye 45x15,14,12
Flat flye 40x15,14,12
Cable crossover 35x15,12,10
Rope push down 52.5x15,12,9
Overhead dumbbell extension 55x15,14,12
Dumbbell skull crusher 20x15,14,12
Weighted crunches
Oblique twists

I feel awesome and I'm starting to see progress pick back up. We'll see where I weigh in at on Saturday. Will be hitting the gym tonight for shoulders/legs
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Yesterday was shoulders/legs

Side raise 30x15,14,12
Cable front raise 32.5x15,14,12
Reverse flye chest on a bench 15x15,14,12
Leg extension 150x15,14,13,12
Leg curl 130x15,14,13,12
Tibialis work (sore shins)
Seated side raise superset with bent over dumbbell flyes 15x15,14,12 for each

Awesome workout. Will weigh in tomorrow of Sunday to assess progress. Lookin leaner though!
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
Hit back and bis today

Lat Pulldown 120x15,14,12
Underhand Grip pulldown 100x15,14,12
Straight arm pushdown 37.5x15,14,12
Smith behind back shrugs (plate and 25)x15,14,13,12
Incline Dumbbell Curl 20x15,14,12
High cable curl 37.5x15,14,12
Rope Hammer curl 37.5x15,14,12
Reverse wrist curl 45x15,14,12

After todays training, Ive decided to go back to my usual high volume training instead of this with the cardio between sets for at least a week. 9 weeks of this training has tore up my body and I can tell its time to modify things. Ill still log the workouts Im doing to keep me on point.
 
vujade

vujade

Well-known member
Awards
2
  • Established
  • RockStar
you can definitely see the progress in just a little over 2 weeks..... how have things been going the last 10 days..?
 
TyMan14

TyMan14

Active member
Awards
1
  • Established
you can definitely see the progress in just a little over 2 weeks..... how have things been going the last 10 days..?
I'm sorry kinda abandoned this! They've been going pretty good. Weight on the scale has stayed consistently between 209-211 for 3 weeks but I'm thinking that's mostly water from the tta because there's no way I'm not losing fat on 2700 cals.

I stopped doing this type of training because my body was feeling beaten down like no other. I took a few days off, and went back to my old style of high volume training (think 30 sets per muscle group) with much less cardio.

Dropped calories down to 2600 starting today and threw in 1 free meal on Sundays to keep my sanity.

Cardio is 5 rounds of hiit with battling ropes (15 seconds on, 30 rest) and 5 rounds of hiit of jump rope(15 on 30 rest) post workout every workout. Training 5 days a week. One full day off, and another day is just cardio and abs. Hopefully I really start seeing the progress.

I'll gladly pick this log back up if anyone wants to follow!
 

Similar threads


Top