Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! - AnabolicMinds.com - Page 2

Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!

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    Monday: Upper Body - Max Strength

    BB Bench Press - 3 sets
    Machine Flys - 1 rest pause set
    Weighted Pullups - 3 sets
    Seated Machine Pulldowns - 1 rest pause set
    DB Military Press - 2 sets
    DB Rear Raises - 1 rest pause set
    BB Shrugs - 2 sets
    DB Seated Shrugs - 1 rest pause set

    (Time pending - otherwise done on Tuesday)
    Standing EZ Curls - 2 sets
    DB Seated Curls - 1 rest pause set
    BB Close-Grip Bench Press - 2 sets
    EZ Skull Crushers - 1 rest pause set

    Diet:

    Fat: 55g
    Carbs: 305g
    Protein: 235g
    Calories: 2655cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 3 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    4 scoops Xtend

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

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    Some highlights from today's workout:

    Bench: 305 X 5
    Weighted Pull-Ups: BW+70 X 5
    DB Military Press: 90 X 5
    BB Shrugs: 335 X 5
    BB Curls: 105 X 5
    CG Bench: 225 X 5

    I'm still progressing up in strength, so I'm not quite there yet. All weights felt really strong and somewhat light except for Bench Press. I'm loving the split and loving hte workouts so far. I'll be excited to see if I can break some PRs in a few weeks! Until then, just moving some weight

    Sporto
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    Sporto how do you warm up for those sets? For example yesterday's workout.
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    Tuesday: Lower Body - Max Strength

    BB Squats: 3 sets
    Lying Leg Curls: 1 rest pause set
    Hack Squats: 3 sets
    Leg Extensions: 1 rest pause set
    Standing Calf Raises: 2 sets; 1 rest pause set
    Seated Calf Raises: 2 sets; 1 rest pause set
    Weighted Abs: 3 sets

    Diet:

    Fat: 55g
    Carbs: 305g
    Protein: 235g
    Calories: 2655cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 3 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    4 scoops Xtend

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Quote Originally Posted by pistonpump View Post
    Sporto how do you warm up for those sets? For example yesterday's workout.
    On bench press I'll do something like:

    135X8
    185X6
    225X4
    275X2

    Then move into work sets of 305X5.

    Sporto
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    Quote Originally Posted by Sporto View Post
    On bench press I'll do something like:

    135X8
    185X6
    225X4
    275X2

    Then move into work sets of 305X5.

    Sporto
    right on. thanks alot Sporto! love following a true success in this game. Alot to learn from you.
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    Quote Originally Posted by pistonpump View Post
    right on. thanks alot Sporto! love following a true success in this game. Alot to learn from you.
    Thanks man!

    I think it's important to warmup close to the rep ranges and weight you will be doing for work sets. For instance, it doesnn't make sense to me to do a couple of sets in the 8-12 rep range with light weight and then try to go balls out for 5 reps. You need to warmup neurally just as much as physically...

    Sporto
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    hey read in ur thread that u eat cereal? i thought cereals were high GI and bad in that sense. could u tell me what cereals u eat?
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    Quote Originally Posted by SweetLou32937 View Post
    hey read in ur thread that u eat cereal? i thought cereals were high GI and bad in that sense. could u tell me what cereals u eat?
    I eat whole grain cereals like Honey Nut Cheerios

    My pre AND post workout meal has been skim milk, honey nut cheerios, and whey protein (whether it's weight training or cardio) for the last 8 months. I won my pro card eating like this during my contest prep. Cereals are not bad LOL

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
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    Last night was great. My legs felt really strong and I had plenty in the tank before it was said and done. The only issue is my lower back. It's not hurt, but it's a little tight and out of shape. I was able to complete all the sets just fine, I can tell though that it might be an issue when bumping up the intensity next week. Some highlights from yesterday:

    BB Squats: 405 X 5,5,5
    Lying Leg Curls: 125 X 6,4,2
    Hack Squats: 455 X 5,5,5
    Leg Extensions: 250 X 7,5,3
    Standing Calf Raises: 365 X 7,6; 300 X 6,4,2
    Seated Calf Raises: 230 X 7,6; 180 X 6,4,2
    Weighted Lower Abs: 25 X 8, 30 X 6,6

    My Hack Squat felt extremely strong. Since I didn't have to use my core to support all of the weight like I do on Squats, I was repping these like nothing. I definately feel a PR coming on with this exercise!

    Sporto
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    dang another good workout man...keep up the good work ill be following still.

    i dont think i saw u mention this throughout here, but how long do u usually rest between sets on max strength days and hypertrophy days?
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    Quote Originally Posted by bolt10 View Post
    dang another good workout man...keep up the good work ill be following still.

    i dont think i saw u mention this throughout here, but how long do u usually rest between sets on max strength days and hypertrophy days?

    It varies...

    On max strength days I will rest between sets to at or near full recovery (2-3 minutes roughly)...except on the rest pause sets of course.

    On hypertrophy days, it's normally around 1-2 minutes or so.


    Sporto
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    thanks man i was just wonderin...on my strength days its around 150-180 seconds and on hypertrophy i go around 60-90 seconds
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    Wednesday: HIIT Cardio

    10 Minute Warmup
    8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    5 Minute Break - Stretch
    20 Minutes Walking Uphill - 3.0mph @ 9.0 Incline
    5 Minute Break - Stretch
    7 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    Cooldown - Stretch

    Diet:

    Fat: 55g
    Carbs: 305g
    Protein: 235g
    Calories: 2655cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 3 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    4 scoops Xtend

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 203lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    what do your hypertrophy days look like?
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    Thursday: Back/Traps/Biceps - Hypertrophy

    Weighted Pull-Ups: 3 sets
    BB Bent Over Rows: 3 sets
    Seated Machine Pull-Downs: 3 sets
    Seated Machine Rows: 1 rest pause set
    BB Shrugs: 3 sets
    DB Seated Shrugs: 3 sets
    DB Incline Shrugs: 1 rest pause set
    Standing BB/EZ Curls: 3 sets
    EZ Preacher Curls: 2 sets
    DB Seated Curls: 1 rest pause set

    Diet:

    Fat: 55g
    Carbs: 305g
    Protein: 235g
    Calories: 2655cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 2 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Primaforce Primal NO2 - 1 scoop
    Scivation Xtend - 4 scoops

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 204lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Oh, what a workout...I simply love the vascualrity and pumps on hypertrophy days! Tonight was awesome...it's getting o the point where it's hard to NOT overtrain cause I want to keep going! Some highlights from tonight:

    Rack Chins: 100 X 12,12,12
    BB Bent Over Rows: 315 X 10,10,8
    BB Curls: 115 X 10,8

    Some light speed work is in there, and a few other auxillary lifts. Good stuff all around. It's a weird feeling...I look really blown up in the mirror, but I feel really light still. I don't really know how to explain it other than that. I'm used to feeling heavy (weight wise) when I look all blown up in the mirror...I guess I'm trying to say that I think I look much bigger than I feel.

    Then again, maybe it's the lighting

    Sporto
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    i think its a good thing when you feel light....looks like you are carrying your weight pretty good. Nice BB rows!
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    I was amazed...I thought the pictures came out really well!

    Sporto
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    Friday: Chest/Shoulders/Triceps - Hypertrophy

    BB Bench Press: 3 sets
    BB Incline Press: 3 sets
    DB Flys: 3 sets
    Cable Crossovers: 1 rest pause set
    BB Military Press: 3 sets
    DB Rear Raises: 3 sets
    Cable Lateral Raises: 1 rest pause set
    BB Close-Grip Bench Press: 3 sets
    EZ Skull Crushers: 2 sets
    Rope Press-Downs: 1 rest pause set

    Diet:

    Fat: 55g
    Carbs: 305g
    Protein: 235g
    Calories: 2655cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 2 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Primaforce Primal NO2 - 1 scoop
    Scivation Xtend - 4 scoops

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 205lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    nice work man...likin the new av and picks, u were lookin shredded. i see ur cals are still what id say relatively low are u bumping up anytime soon?
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    Saturday: Legs/Calves/Abs - Hypertrophy

    BB Squats: 3 sets
    Hack Squats: 3 sets
    SLDLs: 2 sets
    Leg Estensions: 1 rest pause set
    Leg Curls: 1 rest pause set
    Seated Calves: 2 sets; 1 rest pause set
    Standing Calves: 2 sets; 1 rest pause set
    Weighted Lower Abs: 3 sets

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 2 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Primaforce Primal NO2 - 1 scoop
    Scivation Xtend - 4 scoops

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 205lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Quote Originally Posted by bolt10 View Post
    nice work man...likin the new av and picks, u were lookin shredded. i see ur cals are still what id say relatively low are u bumping up anytime soon?
    Yep! A little bit this week

    Sporto
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    Monday: Upper Body - Max Strength

    BB Bench Press - 3 sets
    Machine Flys - 1 rest pause set
    Weighted Pullups - 3 sets
    Seated Machine Pulldowns - 1 rest pause set
    DB Military Press - 2 sets
    DB Rear Raises - 1 rest pause set
    BB Shrugs - 2 sets
    DB Seated Shrugs - 1 rest pause set
    Standing EZ Curls - 2 sets
    DB Seated Curls - 1 rest pause set
    BB Close-Grip Bench Press - 2 sets
    EZ Skull Crushers - 1 rest pause set

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 3 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Scivation Xtend - 4 scoops

    Post Workout:
    Primaforce Pure ALA - 3 caps

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 206lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Tuesday: Lower Body - Max Strength

    BB Squats: 3 sets
    Lying Leg Curls: 1 rest pause set
    Hack Squats: 3 sets
    Leg Extensions: 1 rest pause set
    Standing Calf Raises: 2 sets; 1 rest pause set
    Seated Calf Raises: 2 sets; 1 rest pause set
    Weighted Abs: 3 sets

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 2 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Scivation Xtend - 4 scoops

    Post-Workout:
    Primaforce Pure ALA - 3 caps

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight 206lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    man! talk about consistancy....
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    Wednesday: HIIT Cardio

    10 Minute Warmup
    6 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    5 Minute Break - Stretch
    20 Minutes Walking Uphill - 3.0mph @ 9.0 Incline
    5 Minute Break - Stretch
    6 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    Cooldown - Stretch

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 2 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Scivation Xtend - 4 scoops

    Post-Workout:
    Primaforce Pure ALA - 3 caps

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 206lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Quote Originally Posted by pistonpump View Post
    man! talk about consistancy....
    That right there, pistonpump, is my biggets secret as to why I look the way I do...

    Sporto
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    Quote Originally Posted by Sporto View Post
    That right there, pistonpump, is my biggets secret as to why I look the way I do...

    Sporto
    thought so

    so you eat the same exact meals everyday. Do you ever have cheat days?
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    Quote Originally Posted by pistonpump View Post
    thought so

    so you eat the same exact meals everyday. Do you ever have cheat days?
    They vary a little bit...like instead of eating turkey throughout the day, I'll eat chicken. But my days are similar. During the offseason, I'll definitely have cheat meals/days, but until I get back to baseline, I'm keeping the cravings of binge under control...

    Sporto
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    Thursday: Chest/Shoulders/Triceps - Hypertrophy

    BB Bench Press: 3 sets
    BB Incline Press: 3 sets
    DB Flys: 3 sets
    Cable Crossovers: 1 rest pause set
    BB Military Press: 3 sets
    DB Rear Raises: 3 sets
    Cable Lateral Raises: 1 rest pause set
    BB Close-Grip Bench Press: 3 sets
    EZ Skull Crushers: 2 sets
    Rope Press-Downs: 1 rest pause set

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 2 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Primaforce Primal NO2 - 1 scoop
    Scivation Xtend - 4 scoops

    Post-Workout:
    Primaforce Pure ALA - 3 caps

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 206lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Friday: Back/Traps/Biceps - Hypertrophy

    Weighted Pull-Ups: 3 sets
    BB Bent Over Rows: 3 sets
    Seated Machine Pull-Downs: 3 sets
    Seated Machine Rows: 1 rest pause set
    BB Shrugs: 3 sets
    DB Seated Shrugs: 3 sets
    DB Incline Shrugs: 1 rest pause set
    Standing BB/EZ Curls: 3 sets
    EZ Preacher Curls: 2 sets
    DB Seated Curls: 1 rest pause set

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
    Dr. Rexall Fish Oil - 2 caps with breakfast
    Scivation Sesamin - 2 caps with lunch
    Primaforce Max CLA - 2 caps with dinner
    Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
    Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed

    Pre-Workout (30 minutes):
    Primaforce Primal NO2 - 2 scoops
    Scivation Dialene-4 - 2 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    Ergopharm Amp - 2 caps

    During Workout:
    Primaforce Primal NO2 - 1 scoop
    Scivation Xtend - 4 scoops

    Post-Workout:
    Primaforce Pure ALA - 3 caps

    Pre-Carb Meals (15 Minutes):
    USP Labs PSlin - 2 caps before breakfast and pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

    ~Bodyweight - 207lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    I hope everyone had a fantastic holiday season! It's back to the grind today for me...BUT, I was able to finally get the Christmas present I had been waiting for...a digital camera

    This is officailly going to turn into a video log now! Hopefully I will have something from tonight's workout...

    Stay tuned...

    Sporto
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    Wednesday: Upper Body - Max Strength

    BB Bench Press - 5 sets
    Weighted Pullups - 5 sets
    DB Military Press - 5 sets
    BB Shrugs - 5 sets
    Standing EZ Curls - 5 sets
    BB Close-Grip Bench Press - 5 sets

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
    Dr. Rexall Fish Oil - 2 caps w/breakfast
    Scivation Sesamin - 2 caps w/lunch
    Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
    Primaforce Max CLA - 2 caps w/dinner
    Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed
    USP Labs SuperCissus Rx - 2 caps before bed
    USP Labs TNA - 2 caps before bed
    USP Labs Bolic - 1 cap before bed

    Pre-Workout (30-45 minutes):
    Primaforce Primal NO2 - 2 scoops
    Primaforce Pure ALA - 2 caps
    Primaforce HMB - 6 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    USP Labs TNA - 2 caps
    USP Labs Bolic - 1 cap
    Omega T-Force - 1 cap
    Ergopharm Amp - 2 caps

    During Workout:
    Scivation Xtend - 4 scoops
    Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

    Post Workout:
    Primaforce Pure ALA - 2 caps
    Primaforce HMB - 6 caps
    USP Labs SuperCissus - 2 caps
    USP Labs TNA - 2 caps
    USP Labs Bolic - 1 cap
    Omega T-Force - 1 cap

    Pre-Carb Meals (10-15 Minutes):
    USP Labs PSlin - 2 caps before breakfast/pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

    ~Bodyweight - 214lbs.

    ~Well, now that the holidays are over with, and I can get back to a regular schedule, I'm going to start the strength progression I've been doing over with with a few modifications. My weight has gone up since eating all the holiday food, but I've got it back under control starting with today. My food scale broke (which I used as an excuse to eat whatever for the holidays lol), but I have a new one now, and today marks day 1 back on my strength/hypertrophy routine en route to get my strength levels back to where they were. I may use the beginning part of the progression to do a little mini cut as I have a few shoots coming up that I'd like to look as good as I can for without taking any steps back in progress. So, we'll see. Other than that, I hope everyone had a great holiday season!

    Sporto
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    Thursday: Lower Body - Max Strength

    BB Squats: 5 sets
    Stiff-Leg Deadlifts: 5 sets
    Standing Calf Raises: 3 sets
    Seated Calf Raises: 3 sets
    Weighted Abs: 3 sets

    Diet:

    Fat: 60g
    Carbs: 325g
    Protein: 235g
    Calories: 2780cals

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
    Dr. Rexall Fish Oil - 2 caps w/breakfast
    Scivation Sesamin - 2 caps w/lunch
    Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
    Primaforce Max CLA - 2 caps w/dinner
    Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed
    USP Labs SuperCissus Rx - 2 caps before bed
    USP Labs TNA - 2 caps before bed
    USP Labs Bolic - 1 cap before bed

    Pre-Workout (30-45 minutes):
    Primaforce Primal NO2 - 2 scoops
    Primaforce Pure ALA - 2 caps
    Primaforce HMB - 6 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    USP Labs TNA - 2 caps
    USP Labs Bolic - 1 cap
    Omega T-Force - 1 cap
    Ergopharm Amp - 2 caps

    During Workout:
    Scivation Xtend - 4 scoops
    Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

    Post Workout:
    Primaforce Pure ALA - 2 caps
    Primaforce HMB - 6 caps
    USP Labs SuperCissus - 2 caps
    USP Labs TNA - 2 caps
    USP Labs Bolic - 1 cap
    Omega T-Force - 1 cap

    Pre-Carb Meals (10-15 Minutes):
    USP Labs PSlin - 2 caps before breakfast/pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

    ~Bodyweight - 214lbs.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Inside The Life Of A Natural Pro - Epsiode 15

    YouTube - Broadcast Yourself.

    Sporto
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    NASM Certified Personal Trainer
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    You know what your doing. Great-Job!
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Saturday: Chest/Shoulders/Triceps - Hypertrophy

    BB Bench Press: 3 sets
    BB Incline Press: 3 sets
    DB Flys: 3 sets
    Machine Flys: 1 rest pause set
    DB Military Press: 3 sets
    DB Rear Raises: 3 sets
    Cable Lateral Raises: 1 rest pause set
    BB Close-Grip Bench Press: 3 sets
    EZ Skull Crushers: 2 sets
    Rope Press-Downs: 1 rest pause set

    Highlights:
    BB Incline - 235lbs X 10 reps
    DB Flys - 70lbs X 10 reps
    DB Rear Raises - 35lbs X 10 reps
    EZ Skull Crushers - 115lbs X 10 reps

    Diet:

    Fat: 60g
    Carbs: 335g
    Protein: 225g
    Calories: 2780cals

    Supplements:

    Throughout Day:
    Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
    Dr. Rexall Fish Oil - 2 caps w/breakfast
    Scivation Sesamin - 2 caps w/lunch
    Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
    Primaforce Max CLA - 2 caps w/dinner
    Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
    Primaforce ZMA - 3 caps before bed
    USP Labs PowerFull - 2 caps before bed
    USP Labs SuperCissus Rx - 2 caps before bed
    USP Labs TNA - 2 caps before bed
    USP Labs Bolic - 1 cap before bed

    Pre-Workout (30-45 minutes):
    Primaforce Primal NO2 - 2 scoops
    Primaforce Pure ALA - 2 caps
    Primaforce HMB - 6 caps
    Scivation Xtend - 2 scoops
    USP Labs PowerFull - 3 caps
    USP Labs SuperCissus - 2 caps
    USP Labs TNA - 2 caps
    USP Labs Bolic - 1 cap
    Omega T-Force - 1 cap
    Ergopharm Amp - 2 caps

    During Workout:
    Scivation Xtend - 4 scoops
    Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

    Post Workout:
    Primaforce Pure ALA - 2 caps
    Primaforce HMB - 6 caps
    USP Labs SuperCissus - 2 caps
    USP Labs TNA - 2 caps
    USP Labs Bolic - 1 cap
    Omega T-Force - 1 cap

    Pre-Carb Meals (10-15 Minutes):
    USP Labs PSlin - 2 caps before breakfast/pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

    ~Bodyweight - 212lbs.

    ~I was able to controlmy diet again for the last couple of days and my weight has crept back down again to 212lbs. I had a great workout and an incredible pump today. The Primal NO2 + Amp combo has me feeling invincible in the gym. I brought my video camera to take some shots, but I was having issues with the memory card...I'll get it working as soon as I can...

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    your show pics are sick.
    you natural guys are looking so much better than the juiced up pros now days.
    i think natural shows are the future of bbing.

    sorry if you already covered this and i missed it.
    when's your next show?
    how long are you planning on bulking?
    any idea on how much you plan on gaining this bulk?
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    Quote Originally Posted by Sporto View Post
    [B][U][SIZE="3"
    Pre-Carb Meals (10-15 Minutes):
    USP Labs PSlin - 2 caps before breakfast/pre-workout meals
    USP Labs Anabolic Pump - 2 caps before post-workout/all other meal
    You take Anabolic Pump before every meal?
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  

  
 

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