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


 
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Old 12-15-2007, 10:49 AM   #61
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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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Old 12-16-2007, 07:42 PM   #62
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Points: 2,029, Level: 18Points: 2,029, Level: 18Points: 2,029, Level: 18
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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
 


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Old 12-16-2007, 07:43 PM   #63
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Quote:
Originally Posted by bolt10
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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Old 12-17-2007, 01:39 PM   #64
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Points: 2,029, Level: 18Points: 2,029, Level: 18Points: 2,029, Level: 18
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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
 


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Old 12-18-2007, 03:45 PM   #65
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Reputation: 1056 Sporto has much to be proud ofSporto has much to be proud ofSporto has much to be proud of
Points: 2,029, Level: 18Points: 2,029, Level: 18Points: 2,029, Level: 18
Level up: 19%, 121 Points neededLevel up: 19%, 121 Points neededLevel up: 19%, 121 Points needed
Activity: 1%Activity: 1%Activity: 1%

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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
 


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*IFPA Pro*
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Old 12-19-2007, 03:43 AM   #66
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man! talk about consistancy....
 


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Old 12-20-2007, 10:45 AM   #67
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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
 


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Old 12-20-2007, 10:46 AM   #68
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Quote:
Originally Posted by pistonpump
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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Old 12-20-2007, 11:07 AM   #69
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Quote:
Originally Posted by Sporto
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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Old 12-20-2007, 04:49 PM   #70
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Quote:
Originally Posted by pistonpump
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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Old 12-21-2007, 10:55 AM   #71
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Reputation: 1056 Sporto has much to be proud ofSporto has much to be proud ofSporto has much to be proud of
Points: 2,029, Level: 18Points: 2,029, Level: 18Points: 2,029, Level: 18
Level up: 19%, 121 Points neededLevel up: 19%, 121 Points neededLevel up: 19%, 121 Points needed
Activity: 1%Activity: 1%Activity: 1%

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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
 


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*IFPA Pro*
*Mr Natural Indiana*
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Old 12-21-2007, 03:18 PM   #72
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Reputation: 1056 Sporto has much to be proud ofSporto has much to be proud ofSporto has much to be proud of
Points: 2,029, Level: 18Points: 2,029, Level: 18Points: 2,029, Level: 18
Level up: 19%, 121 Points neededLevel up: 19%, 121 Points neededLevel up: 19%, 121 Points needed
Activity: 1%Activity: 1%Activity: 1%

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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
 


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Old 12-26-2007, 04:31 PM   #73
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Points: 2,029, Level: 18Points: 2,029, Level: 18Points: 2,029, Level: 18
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Activity: 1%Activity: 1%Activity: 1%

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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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Old 01-02-2008, 11:09 AM   #74
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Reputation: 1056 Sporto has much to be proud ofSporto has much to be proud ofSporto has much to be proud of
Points: 2,029, Level: 18Points: 2,029, Level: 18Points: 2,029, Level: 18
Level up: 19%, 121 Points neededLevel up: 19%, 121 Points neededLevel up: 19%, 121 Points needed
Activity: 1%Activity: 1%Activity: 1%

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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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