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

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  1. Things have been going really well this week...a quick recap:

    I'm settling into this new offseason training routine. This first week has been more of getting acquainted with everything as far as what weights to use, how much volume, how long workouts are taking, etc. So their have been some slight modifications to the original plan. The overall plan is still the same...I'll progressing both strength and calories up slowly, but the setup will be slightly different in a way that will work out better for me individually.

    The diet has been going just fine. My bodyweight is holding steady 201lbs (has been for a couple of days) and other than a few meals eating out that I didn't measure and just guesstimated on, all of my good dieting habits are still in tact. I look very full and vascular as I'm lifting, especially on hypertrophy days, and I am REALLY enjoying that. I've continued my HIIT cardio, and surprisingly, I don't loathe it as much when I'm able to eat half way normal lol. It's also very nice to only be in the gym once a day

    My supplement regime will remain the exact same as it was and has been. My diet will be very similar. I will be eating a lot of the same foods I was, only more of them, with the occasional meal that I don't measure (like going out to eat for lunch, dinner, etc.). My training will be similar to the original layout, and I will continue to update this log with highlights as I progress. Other than that, I'm looking forward to the holidays and hope everyone had a great weekend!

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete


  2. glad all is well things feeling good and your able to eat more now 1!!
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  3. Quote Originally Posted by nycste View Post
    glad all is well things feeling good and your able to eat more now 1!!
    Thanks! Food has never tasted better

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  4. Quote Originally Posted by Sporto View Post
    Thanks! Food has never tasted better

    Sporto
    wow. i remember days like that. i was in a bad car wreck had my jaw broken in several places. ANyone who has broken their jaw knows the torture of "eating" liquid for a month or two....Jack in the Box's Bacon Cheddar Potatoe wedges was my biggest craving along with pizza! Nothing like chewing.

  5. Quote Originally Posted by pistonpump View Post
    wow. i remember days like that. i was in a bad car wreck had my jaw broken in several places. ANyone who has broken their jaw knows the torture of "eating" liquid for a month or two....Jack in the Box's Bacon Cheddar Potatoe wedges was my biggest craving along with pizza! Nothing like chewing.
    Ouch...I hope I don't ever have to go through that!

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  6. Things have gone well so far! Diet has been in check and I've maintained a bodyweight of 201 for the last 3-4 days now. I'm still looking full and lean in the mirrors, but I can see where the bodyfat has gone first...the same place it was last to come off! LOL! Such is life...Anyway, supplementation has been indentical. I'm taking my multi, elastimine, and cissus when I get to work with my mid morning snack. I'm taking 2 caps of fish oil in the morning, 2 caps of sesamin at lunch, and 2 caps of CLA in the evening. Pre workout, I'm taking 2 scoops of Primal NO2, 2 scoops of Xtend, 2 caps of Amp and 3 caps of PowerFull. Before carb meals, I alternate taking PSlin and Anabolic Pump. In the evening, some zma with another dose of elastimine and cissus. On cardio days, 6 caps of Yohimbe HCL. That about sums it up...

    The first week of training was a good "get the feel for it" type of week. This week has gone smoother and both max strength workouts have gone great. I'm still progressing up with my strength, but I feel strong...not sure HOW strong, but I feel strong. Tomorrow is a cardio day (HIIT for me), and hypertrophy picks back up on thursday. Some highlights from the last couple of max strength workouts:

    Bench: sets of 255 for 5 reps
    Pull-Ups: sets of BW+50 for 5 reps
    DB Military: sets of 80 for 5 reps
    Squat: sets of 345 for 5 reps
    Hack: sets of 365 for 5 reps

    Sets felt good with no struggling to complete them. Now...it's just another boring day of work and chicken breast LOL

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  7. Sporto, I don't know how you keep up with logs on 4 forums and 5 sections. Good stuff!

  8. Quote Originally Posted by Rodzilla View Post
    Sporto, I don't know how you keep up with logs on 4 forums and 5 sections. Good stuff!
    Voodoo

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  9. On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

    Tonight's workout will include:

    Lots of pull ups and downs
    Lots of rows
    Lots of stares from th envious and the curious
    Lots of winks from the sorority girls on the ellipticals
    Lots of large veins simulating a detailed road map
    Lots of Xtend

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  10. Quote Originally Posted by Sporto View Post
    On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

    Tonight's workout will include:

    Lots of pull ups and downs
    Lots of rows
    Lots of stares from th envious and the curious
    Lots of winks from the sorority girls on the ellipticals
    Lots of large veins simulating a detailed road map
    Lots of Xtend

    Sporto
    haha nice nice.....good luck tonite and keep up the good work
    •   
       


  11. 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

  12. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  13. Sporto how do you warm up for those sets? For example yesterday's workout.

  14. 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

  15. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  16. 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.

  17. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  18. 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?

  19. 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
    Scivation Sponsored Athlete

  20. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  21. 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?

  22. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  23. thanks man i was just wonderin...on my strength days its around 150-180 seconds and on hypertrophy i go around 60-90 seconds

  24. 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
  25. tattoopierced1
    tattoopierced1's Avatar

    what do your hypertrophy days look like?

  26. 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

  27. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  28. i think its a good thing when you feel light....looks like you are carrying your weight pretty good. Nice BB rows!











  29. I was amazed...I thought the pictures came out really well!

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  30. 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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