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08-13-2008, 07:59 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #43 | | 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!
Oh and did someone say frozen pizza? I'm a sucker for the Tombstone and Digorno stuff crust and the Tombstone garlic crust. I eat 1-2 whole ones a month. | 
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08-14-2008, 03:57 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #44 | | 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 82.5
285X5
285X5
285X5
285X5
DB Flys
90X8
90X8
90X8
Rack Chins 82.5
115X5
115X5
115X5
115X5
DB Incline Braced Rows
100X8
100X8
100X8
100X8
DB Military Press 82.5
95X5
95X5
95X5
95X5
DB Incline Braced Rear Raises
30X8
30X8
Standing EZ Curls 82.5
120X5
120X5
120X5
120X5
DB Incline Curls
50X6
50X6
BB Decline Close-Grip Bench Press 82.5
245X5
245X5
245X5
245X5
Rope Pressdown Extensions
170X8
180X8
Diet
Fat: 73g
Carbs: 396g
Protein: 214g
Calories: 3097cals
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
Sporto | |
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08-14-2008, 03:59 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #45 | | 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 1quick1  Pumping Iron on the phone 
Your consistency and attention to detail is inspiring. | Pumping Iron on the iphone makes cardio fly by....thank god too bc I loathe cardio...
Sporto | |
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08-14-2008, 04:00 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #46 | | 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 1quick1 Oh and did someone say frozen pizza? I'm a sucker for the Tombstone and Digorno stuff crust and the Tombstone garlic crust. I eat 1-2 whole ones a month. | Oh hells yea! I can sit and pound 2 of either of those without brekaing a sweat...I loves my pizza!
Sporto | |
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08-15-2008, 04:16 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #47 | | 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 82.5
375X5
375X5
375X5
375X5
Seated Leg Extensions
305X8
305X8
305X8
SLDL/RDL Hybrid 82.5
360X5
360X5
360X5
360X5
Seated Leg Curls
200X8
210X8
210X8
Seated Calf Raises
305X5
305X5
305X5
305X5
Straight Leg Calf Raises
365X5
365X5
365X5
365X5
Weighted Lower Abs
40X5
40X5
40X5
Diet
Fat: 51g
Carbs: 401g
Protein: 223g
Calories: 2955cals
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
~I didn't quite hit my calorie numbers, but I still think that with the acivity I am currently doing, 3300 is about my maintenance. I weighed in again at 220, and it's been maintaining that pretty much al week. I'll be bumping up calories on Sunday. Today I had the visualization of striated glutes with every rep on the SLDL/RDLs...I can already feel it in my glutes and hammies. Tomorrow is just a cardio day so I'm going to take it easy and just hit my nutrition numbers. I'm battling a few minor injuries right now, but nothing that is keeping me from lifting what I need to. We'll see how it goes...
Sporto | |
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08-16-2008, 08:28 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #48 | | 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
On the iPhone
Pumping Iron
Sporto | |
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08-17-2008, 04:09 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #49 | | 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!
EWWWW Cardio!? lol
I PM'ed you on bodybuilding.com but i guess it didn't go through. I have a few questions. The main ones are these....
ARM Routine(s):
1) Which Biceps routine do you believe is more well rounded?
#1
- BB Curl 2x6-8
- DB Curl 2x8-10
- Hammer Curl 2x8-10
#2
- Incline DB Curl 2x8-10
- Seated DB Curl 2x8-10
- DB Spider Curl 2x8-10
2)Is this a good triceps routine, I made it after watching some of your decline work and opinions.
- Decline CGBP 2x6-8
- Decline Skullcrusher 2x8-10
- DB OH 1-arm Ext. 2x8-10
- V-Bar Pushdown 2x8-10
3)Last thing, can you take a look at my latest revision of the 5-day split? | |
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08-17-2008, 04:46 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #50 | | 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
BB Rack Deadlifts W/Shrugs
315X10
315X10
315X10
Machine Straight Arm Pulldowns
85X15
85X15
85X15
Weighted Hangs
75X60sec
BB Bench Press 65
175X10
175X10
175X10
BB Incline Press
260X10
265X10
265X8
DB Incline Flys
65X12
70X12
70X12
Diet
Fat: 80g
Carbs: 440g
Protein: 240g
Calories: 3440cals
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
~Another very solid workout. Form is spot on, the squeeze is right where I want it, and the pump was outstanding. I'm very satisfied with the momentum I have right now in my workouts...I'll be breaking some PRs very soon!
Sporto | |
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08-17-2008, 04:47 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #51 | | 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 sundevil#82 EWWWW Cardio!? lol
I PM'ed you on bodybuilding.com but i guess it didn't go through. I have a few questions. The main ones are these....
ARM Routine(s):
1) Which Biceps routine do you believe is more well rounded?
#1
- BB Curl 2x6-8
- DB Curl 2x8-10
- Hammer Curl 2x8-10
#2
- Incline DB Curl 2x8-10
- Seated DB Curl 2x8-10
- DB Spider Curl 2x8-10
2)Is this a good triceps routine, I made it after watching some of your decline work and opinions.
- Decline CGBP 2x6-8
- Decline Skullcrusher 2x8-10
- DB OH 1-arm Ext. 2x8-10
- V-Bar Pushdown 2x8-10
3)Last thing, can you take a look at my latest revision of the 5-day split? | LOL Sent ya a PM
Sporto | |
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08-18-2008, 04:25 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #52 | | 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
35X12
35X12
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
115X12
115X12
Rope Pressdowns
65X12
65X12
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
Bodyweight
220lbs
~I didn't try to increase the weights on much here because I remember this last workout I did where the tail end of sets were really difficult to complete. This time, however, I finished sets easily and will bump up some weights next week along with calories. Life is good...
Sporto | |
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08-19-2008, 05:53 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #53 | | 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
285X12
285X12
285X12
Seated Leg Curls
190X12
190X12
190X12
Seated Calves
270X10
270X10
270X10
270X10
Machine Straight-Leg Calves
275X10
275X10
275X10
275X8
Weighted Abs
30X10
30X10
Diet
Fat: 80g
Carbs: 500g
Protein: 220g
Calories: 3600cals
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
~Another solid leg workout. My completed reps of what my goal is for the exercises keep going up. I'll be going up in weight on a few of them next week. Bumped my calories up, and since I'm not working for the rest of the year and have the ability to, I'll be spreading out my meals throughout the day.
Sporto | |
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08-20-2008, 02:52 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #54 | | 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
45 minute steady state: 5.5 incline/3.3mph
Diet
Fat: 61g
Carbs: 500g
Protein: 219g
Calories: 3425cals
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
On the iPhone
Rocky IV
Sporto | |
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08-22-2008, 05:20 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #55 | | 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 90
310X5
310X5
310X5
Machine Flys
245X8
245X8
Rack Chins 90
145X5
145X5
145X5
DB Incline Braced Rows
100X8
100X8
DB Military Press 90
105X5
105X5
105X5
DB Incline Braced Rear Raises
35X8
Standing EZ Curls 90
130X5
130X5
130X5
DB Incline Curls
55X6
BB Decline Close-Grip Bench Press 90
265X5
265X5
265X5
Rope Pressdown Extensions
95X6
Diet
Fat: 78.5g
Carbs: 458g
Protein: 269g
Calories: 3635cals
Friday: Lower Body Power
BB Squats 90
410X5
410X5
410X5
Seated Leg Extensions
305X8
305X8
SLDL/RDL Hybrid 90
390X5
390X5
390X5
Seated Leg Curls
215X8
215X8
Seated Calf Raises
310X5
310X5
310X5
Straight Leg Calf Raises
365X5
365X5
365X5
Weighted Lower Abs
45X6
45X6
Diet
Fat: 48g
Carbs: 510g
Protein: 208g
Calories: 3304cals
Supplements
Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
~Over the last couple of days, I'm not going to lie, I have felt like an absolute BEAST in the gym. These sets at 90% feel VERY easy (except for my sucky bench press). I feel like I will definitely be breaking a lot of PRs in the next couple of weeks. I just can't explain how strong I am feeling right now. I feel like everything is in sync and working together. Diet was a little hit and miss, but I kept calories up where I needed to even though I haven't quite nailed my numbers the past couple of days. I'll weigh myself tomorrow and see what's what. Until then...bring on the MASS!
Sporto | |
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08-24-2008, 01:47 PM
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Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Post #56 | | 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
BB Bent Over Rows
315X8
315X8
DB Incline Braced Rows
100X10
100X10
Machine Straight Arm Pulldowns
150X15
150X15
BB Bench Press 65
175X10
175X10
BB Incline Press
265X10
275X8
DB Incline Flys
70X12
70X12
Diet
Fat: 80g
Carbs: 500g
Protein: 220g
Calories: 3600cals
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
~Today was an interesting day and a great example of how we all need to adjust things by listening to our bodies. I felt like crap today from the word go...a little dizzy, no energy...kind of like I am coming down with something. I was up in the air about whether or not to go...but I decided to go ahead and do it. Through past experience I have found that even while feeling a little under the weather, my strength is always still there, I just fade a lot quicker. So, I was just going to shoot for 1-2 solid sets of 8-12 on my exercises. Sure enough, strength was great, and I finished my workout with enough in the tank to where I didn't feel worse, but actually started to feel better. Another solid workout, plus I'm still on schedule 
Sporto | |
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