Sporto

Friday: Lower Body Power

BB Squats 55
250X5
250X5
250X5
250X5
250X5

SLDL/RDL Hybrid 55
240X5
240X5
240X5
240X5
240X5

Machine Leg Extensions
305X8
305X8
305X8

Glute/Ham Raises
BWX8
BWX8
BWX8

Seated Calf Raises
270X5
290X5
300X5

Straight Leg Calf Raises
360X5
360X5
360X5

Weighted Lower Abs
40X6
40X6

Chest/Back Hypertrophy

Rack Chins 65
20X10
20X10
20X10

BB Bent Over Rows
295X10
295X10
295X8

Machine Close Grip Pulldowns
230X12
230X12

Machine Straight Arm Pulldowns
90X15
90X13

BB Bench Press 65
175X10
175X10
175X10

BB Incline Press
225X10
235X10
245X10

Machine Flys
245X12
245X12

DB Incline Flys
50X15
55X15

Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10
65X10

DB Rear Raises
25X10
30X10
30X10

Single Arm Cable Lateral Raises
40X10
50X10
50X10

Single Arm Cable Rear Raises
30X12
40X12

EZ Preacher Curls 65
75X10
75X10
75X10

DB Concentration Curls
50X10
55X10
55X9

DB Incline Curls
40X12
40X10

BB Decline Close-Grip Bench Press 65
175X10
175X10
175X10

EZ Skull Crushers
115X10
120X9
120X9

Rope Pressdowns
150X12
150X12

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce Insopro-R
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Bodyweight
224lbs

~Some thoughts over the past couple of days...Each workout was at a different gym, so the numbers are going to vary some from what they were before on the machine lifts. I've decided to start adding in a little more volume everywhere on each day. If I feel like it hurts my progress, I'll back off. But for now, I feel like I have to step it up a notch. I was at a contest this weekend in Evansville and it was the first time I was at a contest and not competing in it. I was 10X more nervous for the people I was there for than I was for myself when I was competing! First, my girlfriend competed in this show and it was her first one (not even the one she was aiming for), and out of nowhere, she wins the whole figure portion of the show and gets her WNBF pro card! That was amazing and I was very proud of her! And to top it off, one of my good buddies Ben Goins ended up finally winning his WNBF pro card as well! The guy brought some absolute sick conditioning...and diets on 300g carbs! Freaknasty. I'm really glad to see that, he worked so incredibly hard for so long. It was a great time, but it made me wanna jump right back into contest dieting lol. Being around all those shredded people made me feel fat! But, I've got a plan to stick to and need to continue to do so if I'm going to have a chance to compete well at the pro level. After seeing some of the pros at the show (it was a pro-am), I'm really taking my back to task. Outside of that...I've got some leg hypertrophy work today and I'm getting anxious to get in there...

Sporto

Sporto

Slow progress is still progress. I usually aim for about 1 solid lb a week weight gain in the offseason - which still depends on how I look, what's going on, etc...

Thanks for the feedback! I'm a carb lover!

Sporto

Sporto

Thanks! I was going for striking!

Stop by anytime and pick my brain...I'm here to help!

Sporto

Sporto

Ask away! Doesn't bother me!

I was a part of that series, yes. They featured me in five of the videos (links are in sig) as sort of a documentary leading up to my pro card win last year.

Layne is simply one of the best out there. And yes, I've matched my training to his and I've been busting through PRs ever since...it's now become my 'bread and butter' routine that I'll always come back to...

Sporto

Sporto

The one and only! I'm happy to be here...just holler at me with any questions, tips, etc...we're all on the same team here...

Sporto

Sporto

Thanks for that! Holler at me if you need anything...

Sporto

Michael

Thanks man. I got one for you. Do you think that it's possible to build a good physique using only bodyweight movements (like pullups and dips, eventually weighted). I ask because I have scoliosis in my spine that prevents me from training with weights. Thanks in advance.

sundevil#82

That's awesome to have you have here bro! Congrats on the pro card even though I'm late.

BTW as far as Layne's/Your split, it's amazing. Your guy's 5-day split and DFHT by Animalmass are my two bread and butter routines . I'm planning on running another cycle of you and Layne's training program and I was wondering if you could look over it when the times comes.?

Sporto

That's a tough one. There's only going to be so much growth you can get with bodyweight movements, simply because you aren't going to be able to give your muscles the stimulus they need to grow. That's what weight training does, it provides the stimulus, tears the muscle, body repairs it stronger, etc...

If you can't use weights, then you'll end up doing all endurance type workouts essentially....and what do endurance athletes look like? There ya go. I mean, even if you slow down the tempo really slow and do sets of lower reps, your TUT is going to be too high and will still be in the endurance range.

Bottom line is, you can only do what you can do. Diet you can control, and exercising with what you can will get you a nice physique. And keep in mind that what a "good physique" is, is relative to the individual. What you may consider good could easily be accomplished with what you have to work with. If you are looking for a natural pr0-like physique, I'm afraid without weight resistance it would be futile. But that shouldn't stop you at all. Do what you can do and be the best YOU can be. That's what matters most anyway.

Sporto

Sporto

Sure will....just post the layout in your journal and give me a heads up to go take a look at it...

Sporto

Sporto

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65
245X10
245X10
245X10

BB SLDL/RDL Hybrid 65
225X10
225X10
225X10

DB Split Squats
55X12
55X12
55X12

Seated Leg Extensions
275X12
275X10
275X10

Seated Leg Curls
175X15
175X12

Seated Calves
270X10
270X10
270X10 (self assisted on last 2 reps)
270X10 (self assisted on last 2 reps)

Machine Straight-Leg Calves
275X10
275X10
275X8
275X8

Weighted Abs
30X10
30X10

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Lean Green
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Bodyweight
224lbs

~Whoa...I was consistent with adding a little volume to all my workouts today and boy did I feel it. Today was the first time in a long time I was near-vomit after a leg day. My main concern has been that I don't want to try and bring everything up all at once - for instance, I really just wanted to maintain legs while I let my upper body catch up (mainly chest and back). Well, piss on that. As long as my strength doesn't suffer, I'm going to push the limits on hypertrophy days. Tomorrow is an off day, and I'm going to do 8 intervals of HIT cardio with about 15 minutes of steady state in between them. Ben Goins lit a fire under my butt by winning his pro card and now I can't stop thinking about my next contest...

Sporto

sundevil#82

Solid workout big guy! :cool:

Sporto

Wednesday: Cardio

45 minute steady state: 5.5 incline/3.3mph

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Yohimbe HCL
Primaforce Lean Green
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Sporto

Sporto

Thanks man! My legs have the worst DOMS that I have felt in a long time. I think the extra volume is exactly what I needed to kick my offseason up a notch!

The cardio felt great today...a nice long stretch afterwards and they should feel like new tomorrow...

Sporto