Sporto

Hey gang! Although I am a regular poster on many other boards, I'm brand new to this one and wanted to start my journal here to log my progress, answer questions, and help everyone else reach their goals while I reach mine! First off, a little about myself...

I'm 28 years old. I've been lifting consistently now for about 10-11 years, mostly sport specific stuff because I was an athlete, but when that was over I picked up bodybuilding in 2004 and have been doing it ever since. I'm a natty, no drugs, no steroids, no HGH, no insulin, you name it. Everything that I take outside of food I list in my journal. Last year, with the help of Layne Norton and Scivation/Primaforce, I was able to turn professional in the IFPA. In my signature is a link of 5 videos where I was featured during my prep all the way through the pro qualifier as part of Layne Norton's "Inside The Life Of A Natural Pro" series. I've been currently taking this entire year off to make improvements before I step on the IFPA pro stage in 2009. My goal is to place top 5 or higher in my debut and go from there.

So that's a little about me. If anyone has any questions, feel free to ask them here. I'll be lurking about and trying to offer help and advice wherever I can. Outside of that, I'll post a few pictures of myself, along with a few recent videos of some exercises. I'll come back later and post today's workout to start this journal off and we'll go from there!

Sporto

Malley

Welcome

Sporto

First..a few videos:

YouTube - DB Flys - 100X8

I have mixed feelings about this lift. First, it felt great right where I wanted to - the chest. Second, it's a personal best. However, after looking at the video, it kind of seems like I'm not flying out wide enough? I stopped the range of motion to where I felt it starting to shift towards the shoulders, and I felt it good in the chest, so I don't know. I'd appreciate constructive feedback on these...

YouTube - DB Military Press - 120X3

The jump was too much right now. My gym's dumbbells jump from 100 to 120 and I just couldn't quite get a set of a solid 5 reps in. I warmed up to do this set, and when it was too much for 5 reps, I just did a couple sets of 8 reps with the 100's.

YouTube - DB Military Press 100X9

This was my second set of dumbbell military press. For the first set I was able to complete 10 reps. This set I fell just short.

YouTube - Decline Close Grip Bench Press - 295X5

One of my favorite tricep exercise to overload them with heavy weight. This 5 rep set is a PR for me and I was really happy with it. My triceps always hurt the next day after doing these heavy!

YouTube - EZ Skull Crushers 165X4

Here I'm doing an excerise of skull crushers. I like doing these on a decline bench because i feel like I can put my tricep in a deeper stretch for more development. This was my third set and I was only able to get 4 (after getting 5 the previous two sets).

YouTube - Pause Squats - 365X10

Here I'm trying out pause squats for the first ... (more) Added: March 17, 2008 Here I'm trying out pause squats for the first time ever. After the workout, I have found most people performing these are pausing for longer. So, next time I'll lower the weight and pause longer.

Sporto

Sporto

And now a few pictures from last year's competition...

This one made the book cover in my avatar










Sporto

1quick1

Welcome aboard Tommy. The lifts in your vid look good. That 365x10 pause squat was awesome. Your ROM on the flyes looks fine to me. Anything lower and you'd put a lot of pressure on the shoulders and you were using a heavy weight.

Pics look great. I remember seeing the vids with you and Layne. Glad to have you here

Platonic

Sick physique man! Glad to have you here on the board, I know you have a LOT of good information for us to hear, and I'm looking forward to it.

Best of luck in your future competitions.

Sporto

Thursday: Upper Body Power

BB Bench Press 55
190X5
190X5
190X5
190X5
190X5

Rack Chins 55
BWX5
BWX5
BWX5
BWX5
BWX5

DB Military Press 55
65X5
65X5
65X5
65X5
65X5

Standing EZ Curls 55
85X5
85X5
85X5
85X5
85X5

BB Close-Grip Bench Press 55
165X5
165X5
165X5
165X5
165X5

Machine Flys
RP 250X8X6X4

Close Grip Seated Pulldowns
RP 225X8X6X4

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 Insopro-R
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Bodyweight
220lbs.

Sporto

Sporto

Thanks! Let me know if you have any questions or if there's anything I can do to help!

Sporto

Sporto

Excellent...thanks for the feedback. I'm on a quest for pristine form with every exercise I do...

Sporto

1quick1

Nice session. Macros in the diet look good too.

adinaluvsch

Striking physique...! IM-pressive...I'll have to stop by and ask you all my diet questions.

sundevil#82

weren't you part of Layne's video series on BB.com? Also, since you worked with Layne do you train like him? (I.E. 5-day split, high volume, muscles hit 2x a week.) Sorry if I'm asking to much.

Michael

Holy shit, are you the Tommy Jeffers? Happy to have you here man!

getfit74

Awesome to have you over here. I followed your journal over at bb.com when you were getting ready for your pro qualifier as well as the videos with Layne. Was very informative and it's great to see how far you can go naturally with a good game plan. I'm sure I'll have several questions for ya, looking forward to your journal.