Starting Dr. Stoppani 12 Week Program Today

JoeShtMarine

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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
 

JoeShtMarine

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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.
 

JoeShtMarine

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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
 

warsteiner

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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?
 

JoeShtMarine

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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?
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
 
oufinny

oufinny

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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?
 

JoeShtMarine

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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?
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.
 

JoeShtMarine

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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
 
Mrodz

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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!!!
 

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