sundevil#82

good workout, I got chest/back hypertrophy on tuesday.

Sporto

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10
65X10

DB Incline Braced Rear Raises
35X12
40X10

Single Arm Cable Lateral Raises
22.5X10
22.5X10

EZ Standing Curls 65
75X10
75X10
75X10

DB Incline Curls
45X10
45X9

EZ Preacher Curls
95X10
95X10

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

EZ Skull Crushers
120X11
125X10

Rope Pressdowns
70X12
75X10

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

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65
245X10
245X10
245X10

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

Seated Leg Extensions
305X12
305X10

Seated Leg Curls
200X12
200X12

Seated Calves
240X8
240X8
240X10

Machine Straight-Leg Calves
285X8
285X8
285X9

Weighted Abs
35X8
35X8

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

Bodyweight
221lbs.

Sporto

Sporto

That's always a fun day...the pumps are CRAZY!

Sporto

Sporto

Wednesday: Cardio

45 minute steady state: 5.5 incline/3.3mph

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 HMB
Primaforce Yohimbe HCL
Primaforce Beta Alanine
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

On the iPhone
Rocky II

Sporto

sundevil#82

hell yeah, it was great. I love incline DB's and Machine T-bars supersetted!

Sporto

Thursday: Upper Body Power

BB Bench Press 100
345X4

DB Flys
100X8

Rack Chins 100
185X5

BB Bent Over Rows
335X8

DB Military Press 100
115X4

DB Incline Braced Rear Raises
40X8

Standing EZ Curls 100
145X5

DB Incline Curls
55X8

BB Decline Close-Grip Bench Press 100
295X5

Rope Pressdown Extensions
95X8

Friday: Lower Body Power

BB Squats 100
455X5
475X3

Seated Leg Extensions
305X10

SLDL/RDL Hybrid 100
435X5
455X3

Lying Leg Curls
200X8

Seated Calf Raises
315X5
315X5

Straight Leg Calf Raises
395X5
395X5

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

~A few thoughts...With every single set that I was trying to top my 5 rep max, I had a few more reps left in the tank on every lift EXCEPT, yep...you guessed it...my sucky bench. Everything feels nice and strong except that. I posted the top set of 5 for each lift. On leg day today, I felt so good, i decided to bump up the weight for an additional set of 3 to see how it felt. I had enough left in the tank for more here too, so I believe next week will be a good week for bumping up some numbers yet once again on just about everything. My squats were really low too, which is awesome now that I feel really strong in the bottom part of the lift. I hope to get videos next week. No diet tracking these last couple of days...I would track for part of the day and eat out, but I've been close.

Sporto

Sporto

Sunday: Chest/Back Hypertrophy

Rack Chins 65
20X10
20X10
20X10

BB Bent Over Rows
315X8
315X8
315X8

BB Rack Deadlifts+Shrugs
365X10
365X10
365X10

Machine Straight Arm Pulldowns
95X12
95X12

BB Bench Press 65
175X10
175X10
175X10

BB Incline Press
270X8
270X8
270X8

DB Incline Flys
75X10
75X10
75X10

~Bumped the intensity up a little today. Was a little sluggish throughout the workout, so I just took a little longer between sets than normal. Everything still felt nice and strong...

Sporto

sundevil#82

Good workout TJ.

Sporto

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
40X10
40X10

Single Arm Cable Lateral Raises
22.5X12
22.5X12

EZ Standing Curls 65
75X10
75X10

DB Incline Curls
50X10
50X10

EZ Preacher Curls
95X10
95X10

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

EZ Skull Crushers
125X10
125X10

Rope Pressdowns
85X10
85X10

Sporto

Sporto

Thanks! These are the fun workouts trying to break PRs!

Sporto

Sporto

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65
245X10
245X10
245X10

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

Seated Leg Extensions
305X10
305X10

Seated Leg Curls
210X10
210X10

Seated Calves
250X8
250X8
250X8

Machine Straight-Leg Calves
290X8
290X8
290X8

Weighted Abs
35X8
35X8

~Kept this workout volume down a bit like the last couple of times. Really gearing up to break some PRs next power day. Calves continually get stronger...I'm loving the Sporto Method tempo.

Sporto

Sporto

Thursday: Upper Body Power

BB Bench Press
345X4
345X3

DB Flys
100X8
100X8

Rack Chins
190X5
200X5 - PR

DB Incline Braced Rows
115X8
115X8

DB Military Press
115X5 - PR
115X3

DB Incline Braced Rear Raises
45X8

Standing EZ Curls
155X5

DB Incline Curls
60X8

BB Decline Close-Grip Bench Press
305X5 - PR

EZ Skull Crushers
145X8

Friday: Lower Body Power

BB Squats
475X5 - PR
495X3 - PR

Seated Leg Extensions
StackX10
StackX10

SLDL/RDL Hybrid
455X5 - PR
475X3 - PR

Glute/Ham Raises
25X8
50X6

Seated Calf Raises
315X5
315X5
315X5

Donkey Calf Raises
StackX10
StackX10
StackX10

Sporto

Sporto

Sunday: Chest/Back Hypertrophy

Rack Chins 65
20X10
20X10
20X10

BB Bent Over Rows
335X8
345X7
345X6

BB Rack Deadlifts+Shrugs
375X10
375X10
375X10

Machine Straight Arm Pulldowns
95X12
95X12

BB Bench Press 65
175X10
175X10
175X10

BB Incline Press
275X8
285X7
285X6

DB Incline Flys
80X10
80X10
80X9

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
45X8
45X8
45X9

Single Arm Cable Lateral Raises
25X10
25X10

EZ Standing Curls 65
75X10
75X10

DB Incline Curls
55X9
55X8

EZ Preacher Curls
100X10
100X10

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

EZ Skull Crushers
135X10
135X9

Rope Pressdowns
95X9
95X8

Sporto

Sporto

I'm just making a little post for myself here in my log. As I close out this last training block and start gearing up for the next one, I wanted to post my final numbers on my exercises and what all I was able to accomplish. My strength went up in just about everything except for Bench Press. I'm very happy with the progress I've been able to make consistently in the gym, not just with my 5 rep range numbers, but my hypertrophy sets as well. Some of my lifts have even surpassed my own high expectations I hold for myself. Sometimes I think as I create a new PR, "This has to stop at some point, right?" HA! Not if I have anything to do with it! So a quick recap for me:

BB Bench Press: 345X4
BB Incline Press: 275X8 - PR
DB Flys: 100X8 - PR
DB Incline Flys: 80X10 - PR
Rack Chins: 200X5 - PR
DB Incline Braced Rows: 115X8 - PR
BB Bent Over Rows: 335X8 - PR
DB Military Press: 115X5 - PR
DB Incline Braced Rear Raises: 45X9 - PR
EZ Standing Curls: 155X5 - PR
EZ Preacher Curls: 100X10 - PR
DB Incline Curls60X8 - PR
BB Decline Close-Grip Bench Press: 305X5 - PR
EX Skull Crushers: 145X8 - PR
Rope Pressdown Extensions: 95X8 - PR
BB Squats: 475X5 - PR & 495X3 - PR
SLDL/RDL Hybrid: 455X5 - PR & 475X3 - PR
Seated Leg Extensions: 305X12 - PR
Seated Leg Curls: 215X10 - PR
Glute/Ham Raises: 50X6 - PR
Seated Calf Raises: 315X5 - PR & 255X8 - PR
Straight Leg Calf Raises: 365X5 - PR & 295X8 - PR

Now, that's what I call a productive offseason! Currently weighing 222lbs...pizza, ice cream, and top 4 abs with all obliques Can't wait to see what I can do in the next 6 weeks!

Make every day count!

Sporto