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

Page 3 of 7 First 12345 ... Last

  1. 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?


  2. 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
    •   
       


  3. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  4. 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

  5. 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
    •   
       


  6. man! talk about consistancy....

  7. 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

  8. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  9. 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?

  10. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  11. 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

  12. 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

  13. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  14. 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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  15. 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

  16. Inside The Life Of A Natural Pro - Epsiode 15

    YouTube - Broadcast Yourself.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  17. You know what your doing. Great-Job!
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  18. 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

  19. 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?

  20. 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?
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  21. Quote Originally Posted by smeton_yea View Post
    You take Anabolic Pump before every meal?
    Nope...just 3 out of the 5 that I eat. I take PSlin before breakfast and pre workout meal...the other 3 are AP.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  22. Quote Originally Posted by Hank Vangut View Post
    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?
    Thanks! I'm hoping natural bodybuilding can make strides to come together and bring a lot more competitors to the natural side of competing.

    I'm taking time off til 09...if I'm going to place top 3 at a pro show. I need time to bring up my weak points.

    I bulk for a good 4-6 weeks, then mini cut for a couple. Rinse and repeat.

    I'm hopng to come to the stage in 09 about 5-7lbs. heavier and just as shredded...if not moreso.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  23. Sporto do you take AnabolicPump , and for that matter, PSlin, On Deloading phases?
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  24. Sunday: Back/Traps/Biceps - Hypertrophy

    Seated Pulldowns: 3 sets
    BB Bent Over Rows: 3 sets
    Rack Chins: 3 sets
    Seated Machine Rows: 1 rest pause set
    BB Shrugs: 3 sets
    DB Seated Shrugs: 3 sets
    Standing EZ Curls: 3 sets
    DB Seated Curls: 3 sets
    EZ Preacher Curls: 1 rest pause set

    Highlights:
    BB Bent Over Rows - 295lbs X 10 reps
    Rack Chins - 120lbs X 10 reps
    DB Seated Shrugs - 100lbs X 12 reps (super slow; heaviest DB's they have)
    DB Seated Curls - 50lbs. X 12 reps

    Diet:

    Fat: 45g
    Carbs: 330g
    Protein: 220g
    Calories: 2605cals

    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 - 213lbs.

    ~Eh...didn't quite hit my calorie numbers during the day, but it was close enough. I could've eaten something right before bed I suppose, but just didn't really care to. Still having camera issues...If I have time to day, I'll figure it out. Strength feels better each day

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  25. Quote Originally Posted by smeton_yea View Post
    Sporto do you take AnabolicPump , and for that matter, PSlin, On Deloading phases?
    I sure do...I still want GLUT4 acitvated before carb meals, even if I'm not training that day...

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  26. Monday: Legs/Calves/Abs - Hypertrophy

    BB Squats: 3 sets
    SLDLs: 3 sets
    Leg Extensions: 2 sets; 1 rest pause set
    Leg Curls: 2 sets; 1 rest pause set
    Seated Calves: 2 sets; 1 rest pause set
    Straight Leg Calves: 2 sets; 1 rest pause set
    Weighted Lower Abs: 3 sets

    Highlights:
    SLDLs - 315 X 12 reps
    Leg Extensions - 290 X 10 reps
    Leg Curls - 190 X 10 reps
    Seated Calves - 200 X 10 reps
    Straight Leg Calves - 300 X 10 reps

    Diet:

    Fat: 25g
    Carbs: 236g
    Protein: 162g
    Calories: 1817cals

    Plus, had some pizza for dinner

    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 - 213lbs.

    ~ Strength felt really good considering I'm back to lifting in the early morning at 6am because of tax season starting up. I will admit though, leg hypertrophy that early when not a morning person can be quite vomit-inducing. The gym has decided to auction off the hack squat machine, which I'm really pissed about. I'm going to talk to the owner and ask him that if I buy it, if he will keep it at the gym. These ****ing guys have no consideration for people trying to build the ultimate physique. Sheesh. Next on the agenda is a set of heavier dumbbells.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  27. Quote Originally Posted by Sporto View Post
    Plus, had some pizza for dinner
    see that guys....he is human after all.

  28. Wednesday: Upper Body - Max Strength

    BB Bench Press: 4 sets
    DB Incline Press: 1 RP set
    Weighted Pullups: 4 sets
    BB Bent Over Rows: 1 RP set
    DB Military Press: 4 sets
    BB Shrugs: 4 sets
    Standing EZ Curls: 4 sets
    BB Close-Grip Bench Press: 4 sets

    Thursday: Lower Body - Max Strength

    BB Squats: 4 sets
    Seated Leg Extensions: 1 RP set
    Stiff-Leg Deadlifts: 4 sets
    Seated Leg Curls: 1 RP set
    Standing Calf Raises: 2 sets; 1 RP set
    Seated Calf Raises: 2 sets; 1 RP set
    Weighted Abs: 3 sets

    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

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

  29. Sporto I see your taking Alpha lopoic acid. Did you know anabolic pump and pslin recommend against taking it with both these products? so i guess it doesnt effect the Ap and Pslin?

    I ask because Im about to start Pslin and yellow Gold and Im takign Ala
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  30. Thursday: Lower Body - Max Strength

    BB Squats: 4 sets
    Stiff-Leg Deadlifts: 4 sets
    Standing Calf Raises: 3 sets
    Seated Calf Raises: 3 sets
    Weighted Abs: 3 sets

    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 - 255lbs X 10 reps
    DB Flys - 75lbs X 10 reps
    DB Rear Raises - 40lbs X 10 reps
    EZ Skull Crushers - 135lbs X 10 reps


    Sunday: Back/Traps/Biceps - Hypertrophy

    Seated Pulldowns: 3 sets
    BB Bent Over Rows: 3 sets
    Rack Chins: 3 sets
    Seated Machine Rows: 1 rest pause set
    BB Shrugs: 3 sets
    DB Seated Shrugs: 3 sets
    Standing EZ Curls: 3 sets
    DB Seated Curls: 3 sets
    EZ Preacher Curls: 1 rest pause set

    Highlights:
    BB Bent Over Rows - 315lbs X 10 reps
    Rack Chins - 140lbs X 10 reps
    DB Seated Shrugs - 100lbs X 12 reps
    DB Seated Curls - 50lbs X 10 reps

    Monday: Legs/Calves/Abs - Hypertrophy

    BB Squats: 3 sets
    SLDLs: 3 sets
    Leg Extensions: 3 sets
    Glute Ham Raises: 3 sets
    Seated Calves: 3 sets
    Straight Leg Calves: 3 sets
    Weighted Lower Abs: 3 sets

    Highlights:
    SLDLs - 355lbs X 9 reps
    Leg Extensions - 300lbs X 10 reps
    Glute Ham Raises - BW X 8 reps
    Seated Calves - 200lbs X 10 reps
    Straight Leg Calves - 300lbs X 10 reps

    Diet:

    Fat: 65g
    Carbs: 350g
    Protein: 225g
    Calories: 2885cals

    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 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 - 218lbs.

    ~Pics coming soon...BE VERY AFRAID!!!

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  •   

      
     

Similar Forum Threads

  1. Quest for Lean Mass!!!
    By geminderh in forum Supplement Logs
    Replies: 3
    Last Post: 01-23-2011, 07:00 PM
  2. Need workout for lean mass
    By Digphelps in forum Weight Loss
    Replies: 1
    Last Post: 04-09-2007, 10:01 PM
  3. Formestane for lean mass cycle
    By smokey the bear in forum Anabolics
    Replies: 3
    Last Post: 10-15-2006, 06:58 PM
  4. 1-AD or M4OHN for lean mass gain after cutting
    By mickjagger in forum Anabolics
    Replies: 3
    Last Post: 04-29-2004, 09:45 PM
Log in
Log in