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08-06-2008, 10:52 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #29 | | Gym Rat
Join Date: Nov 2007 Location: CA Age: 17
Posts: 366
Height: 6'1 Weight: 190
Rep Power: 2477 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Yo I posted the Possible routine in my journal, come by and give me your opinion. You know the layout better than I do.  | 
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08-07-2008, 06:31 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #30 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Thursday: Upper Body Power
BB Bench Press 70
240X5
240X5
240X5
240X5
240X5
DB Flys
90X8
90X8
90X8
Rack Chins 70
65X5
65X5
65X5
65X5
65X5
DB Incline Braced Rows
100X8
100X8
100X8
100X8
DB Military Press 70
80X5
80X5
80X5
80X5
80X5
DB Incline Braced Rear Raises
30X8
30X8
Standing EZ Curls 70
100X5
100X5
100X5
100X5
100X5
DB Incline Curls
50X6
50X6
BB Decline Close-Grip Bench Press 70
205X5
205X5
205X5
205X5
205X5
Rope Pressdown Extensions
92.5X6
92.5X6
Diet
Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp (
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
Bodyweight
225lbs.
~All I can say is wow...there is a fire lit underneath me. I have been non-stop after seeing the show last weekend, and I can already feel myself wanting to jump back onstage. But before that, I've got work to do. I'm stepping up the rest of this offseason and taking the gloves off. My energy is sky high and has been all week. I simply can't WAIT to get to the gym every day. My energy is booming the entire time I'm in there. I've got mental pictures of my competition running through my head, and I'm on a mission right now. I'm nailing my nutrition and killing my workouts even moreso (to the point I don't overtrain) from here on out. I want this so bad...this is what I was born to do...
Sporto | |
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08-08-2008, 05:34 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #31 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Friday: Lower Body Power
BB Squats 70
320X5
320X5
320X5
320X5
320X5
Seated Leg Extensions
305X8
305X8
305X8
SLDL/RDL Hybrid 70
305X5
305X5
305X5
305X5
305X5
Seated Leg Curls
190X8
200X8
210X8
Seated Calf Raises
300X6
300X6
300X6
300X4
Straight Leg Calf Raises
360X6
360X6
360X6
360X6
Weighted Lower Abs
40X6
40X6
Diet
Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce Insopro-R
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
~The fire is lit...I'm on a mission. I could picture deeply striated hamstrings and glutes with every rep. Strength feels good on everything and diet is in check. I'm still a bit of a fatty, but even I can notice the improvements. Tomorrow is just a boring day of cardio and running errands.
Sporto | |
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08-08-2008, 05:57 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #32 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Woah, nice squats there! | |
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08-09-2008, 02:00 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #33 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Saturday: 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
Scivation Knockout
Primaforce HMB
Primaforce Yohimbe HCL
Primaforce Lean Green
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
Bodyweight
223lbs.
On the iPhone
Inside The Life Of A Natural Pro - Episodes 12-16
Pumping Iron
~Today was just a cardio day. Now, normally I have been dreading these days simply because I HATE cardio, but I've gotta tell ya, these past few times have been a breeze. Ever since that contest, things have been different - in a good way. For instance, today I was on the treadmill just walking uphill and 45 minutes felt like 10 minutes because I was in a ZONE. All I can keep thinking about is how much better I want to look on the pro stage next year standing next to the IFPA giants. With every step, I'm picturing deeply striated glutes and hamstrings for all back poses. Now, I didn't do any intervals simply because my legs were a little tight today from yesterday's workout. So, I'm listening to my body and just did Protocol #2 from Lyle McDonald's Book "The Stubborn Fat Solution". I weighed in at 223 today. I think my weight is balancing out nicely right around here and we'll see what nailing my nutrition does for another week or so before I decide to make any changes. I took a couple of back shots today after I did my cardio to try and see what kind of difference (if any) I've made to the width and depth of my biggest priority this offseason. Help me out here guys and let me know what you think - good or bad...I'm a big boy, I can take it 
Oh, and please ignore my lower back fat 
Sporto | |
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08-09-2008, 02:01 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #34 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Quote:
Originally Posted by /\/\ichael  Woah, nice squats there! | Thanks! I was only at 70% for that workout - wait until I start busting through PRs!
Sporto | |
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08-09-2008, 02:19 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #35 |
Join Date: Oct 2006 Age: 18
Posts: 1,876
Height: 6' Weight: 174lbs
Rep Power: 2502 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Quote:
Originally Posted by Sporto Thanks! I was only at 70% for that workout - wait until I start busting through PRs!
Sporto | Can't wait | |
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08-10-2008, 06:18 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #36 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Sunday: Chest/Back Hypertrophy
Rack Chins 65
20X10
20X10
20X10
BB Bent Over Rows
305X8
305X8
305X8
305X8
Machine Close Grip Pulldowns
230X12
230X12
230X12
230X8
Machine Straight Arm Pulldowns
90X12
90X12
90X10
Weighted Hangs
75X60sec
BB Bench Press 65
175X10
175X10
175X10
BB Incline Press
250X10
255X10
255X10
Machine Flys
245X12
245X11
245X10
Diet
Fat: 80g
Carbs: 425g
Protein: 225g
Calories: 3320cals
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Scivation Knockout
Primaforce Insopro-R
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
~Simply loving it...The newly found progress to my back has brought a whole new element to my back workouts. I'm constantly working on my posing in between sets as well. The added weighted hangs was an excellent addition too. Nutrition is right there as well. Didn't weigh myself today...will do it tomorrow. Other than that, just cut the grass and cleaned around the house...not too much for your typical Sunday.
Sporto | |
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08-11-2008, 04:09 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #37 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Monday: Shoulders/Arms Hypertrophy
DB Military Press 65
65X10
65X10
65X10
DB Incline Braced Rear Raises
30X12
30X12
30X12
Single Arm Cable Lateral Raises
20X15
20X15
EZ Standing Curls 65
75X10
75X10
75X10
DB Incline Curls
40X10
40X10
40X10
EZ Preacher Curls
90X10
90X10
BB Decline Close-Grip Bench Press 65
175X10
175X10
175X10
EZ Skull Crushers
110X12
110X12
110X10
Rope Pressdowns
65X12
65X12
Diet
Fat: 74g
Carbs: 391g
Protein: 242g
Calories: 3198cals
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce Insopro-R
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
Bodyweight
220lbs
Sporto | |
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08-12-2008, 02:28 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #38 | | Mr. Intensity
Join Date: Oct 2007 Location: Tennessee Age: 35
Posts: 1,311
Height: 5'8" Weight: 179
Rep Power: 12948 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Solid workouts, the back is looking good especially upper/mid back. | |
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08-12-2008, 02:38 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #39 | | Now in NY!
Join Date: Oct 2006 Location: New York Age: 18
Posts: 849
Height: 5' 7" Weight: 180 lbs
Rep Power: 3510 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Quote:
Originally Posted by Sporto Oh, and please ignore my lower back fat | Ahh man tell me about it. Thats the first place I gain fat and probably the last place I'll lose it. | |
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08-12-2008, 04:35 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #40 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Tuesday: Legs/Calves/Abs Hypertrophy
BB Squats 65
245X10
245X10
245X10
BB SLDL/RDL Hybrid 65
225X10
225X10
225X10
Seated Leg Extensions
275X12
275X12
275X12
Seated Leg Curls
185X12
185X12
Seated Calves
270X10
270X10
270X10 (self assisted on last rep)
270X10 (self assisted on last rep)
Machine Straight-Leg Calves
275X10
275X10
275X9
275X9
Weighted Abs
30X10
30X10
Diet
Fat: 84g
Carbs: 434g
Protein: 224g
Calories: 3388
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp
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
221lbs
~In a ZONE! Ran a little short on time today, so I didn't get the split squats in. Bodyweight was up a pound. A couple more days, and I might change the numbers a bit. Another week in the books...and another week closer...
Sporto | |
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08-13-2008, 07:54 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #41 | | Getting Muscular
Join Date: Jul 2008 Location: Indiana Age: 29
Posts: 94
Height: 5'11" Weight: 225lbs
Rep Power: 222 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Wednesday: Cardio
30 minute steady state: 5.5 incline/3.3mph
Diet
Fat: 69g
Carbs: 446g
Protein: 227g
Calories: 3313cals
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Yohimbe HCL
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
On the iPhone
Pumping Iron
~Such a busy week. I finally accomplished something today that was stressing me out the last couple of months. Needless to say, a HUGE monkey feels like it has been lifted off my back. I'll probably sleep like a baby tonight. Just a light cardio day today walking uphill. Didn't weigh myself, and the last couple of days I've been fitting an entire frozen pizza in my numbers Oh how I love pizza. Still getting plenty of fish oil and sesamin and nailing my supplement regime on the dot. I've been doing Lyle's SFP #2 with the Yohimbe and the steady state cardio. I like walking uphil for my cardio and will continue to use that for all my steady state sessions. I'm feeling good...I'm anxious to start my next week of strength progression tomorrow!
Sporto | |
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08-13-2008, 07:58 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #42 | | Admin getting yoked
Join Date: Sep 2006 Location: Ohio
Posts: 7,993
Height: 5'10'' Weight: 183lbs.
Rep Power: 107397 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
Pumping Iron on the phone 
Your consistency and attention to detail is inspiring. | 
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