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

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    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
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    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
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    Sporto do you take AnabolicPump , and for that matter, PSlin, On Deloading phases?
    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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    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
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    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
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    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
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    Quote Originally Posted by Sporto View Post
    Plus, had some pizza for dinner
    see that guys....he is human after all.
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    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
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    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
    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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    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
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    still following...good work man and i cant wait to see the new pics.

    my schedule looks alot like yours and im really liking it
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    Quote Originally Posted by smeton_yea View Post
    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
    I take it you did not know USP labs recommended against taking ala or did you see this question?
    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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    Quote Originally Posted by bolt10 View Post
    still following...good work man and i cant wait to see the new pics.

    my schedule looks alot like yours and im really liking it
    The new episode of Inside the Life of a Natural Pro is up:

    www.bodybuilding.com/fun/insidethelife16.htm

    Plus, some new pictures. These were taken just before my workout yesterday...where the hell did my abs go? LOL







    Sporto
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    Quote Originally Posted by smeton_yea View Post
    I take it you did not know USP labs recommended against taking ala or did you see this question?
    Nah, I just missed the question.

    I was taking ALA right before my workout about 20-30 minutes prior. My meals with PSlin were about 1-1.5 hours pre workout.

    I've updated my procedure to taking ALA with my post workout shake and AP before my meal about an hour later...

    Sporto
    IFPA Professional Bodybuilder
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    Looking huge friend
    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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    Sporto,

    Do you Meditation/Visulization for Bodybuilding?
    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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    Quote Originally Posted by smeton_yea View Post
    Sporto,

    Do you Meditation/Visulization for Bodybuilding?
    Interesting...I haven't really incorporated anything like that into what I'm currently doing, but I'm not opposed to it either...

    Sporto
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    Wednesday: Upper Body - Max Strength

    BB Bench Press: 3 sets
    Machine Flys: 1 RP set
    Weighted Pullups: 3 sets
    Seateed Pulldowns: 1 RP set
    DB Military Press: 3 sets
    BB Shrugs: 3 sets
    Standing EZ Curls: 3 sets
    BB Close-Grip Bench Press: 3 sets

    Highlights:
    BB Bench - 275X5
    Weighted Pullups - 25X5
    DB Military Press - 85X5
    BB Shrugs - 375X5
    Standing EZ Curls - 115X5
    BB Close Grip Bench Press - 225X5

    Thursday: Lower Body - Max Strength

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

    Highlights:
    BB Squats - 365X5
    Stiff-Leg Deadlifts - 315X5
    Seated Calf Raises - 310X4
    Straight Leg Calf Raises - 365+X5
    Weighted Abs - 45X5

    Friday: HIIT Cardio

    10 Minute Warmup
    8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    5 Minute Break - Stretch
    20 Minutes Walking Uphill - 3.3mph @ 9.0 Incline
    5 Minute Break - Stretch
    8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    Cooldown - Stretch

    Diet:

    Fat: 60g
    Carbs: 395g
    Protein: 220g
    Calories: 3000cals

    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 - 4 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 all other meals

    ~I'm about mid way through my strength progression and feeling much better this time through. I'm not lifting at 100% intensity yet, but it is coming soon...then hopefully some PRs! I feel some coming with lower body...not so much with my presses as they still feel relaitvely weak for me. Diet, honestly has been a little sporatic, but I have things in line now. Cals bumped up to 3K, and bodyweight holding nicely at 214-215. Time to GROW!

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Ive always gone by the notion that if fats fall below fifteen percent for a natural bodybuilder testostrone levels drop. Have you heard this ?

    Im at 216 with more bodyfat than you at Six foot three. and possibly smaller joints my wrist is around seven. Kep it up very inspiring and so are the video's on the life of a natural pro show. Cheers Your Famous Now Congrads. Ever think of getting into the The Entertainment Industry, specially Tv , Movies, Commercials or Modeling? This is a goal of mine. Ive auditioned for a few Reality Tv shows and some modeling gigs. anyways If any of us can make it happen Itd be great to do a reality Tv show or just a Tv show(even a movie) on Natural bodybuilding. Id like to do a Tv show..and actually do the prep and everything and do the contest and the winner of the show takes home a certain amount of money. Maybe Layne, you and Myself can get this going. I can talk to an agent if your Interested. I sure as hell am.

    Im so nice to you because your a positive role model. amd I enjoy positive friends. Cheers
    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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    Definitly an inspiration every time i hit one of your posts.. Your making great progress!

    How is the T-force treating you? I was debating giving that a run..
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    Quote Originally Posted by smeton_yea View Post
    Ive always gone by the notion that if fats fall below fifteen percent for a natural bodybuilder testostrone levels drop. Have you heard this ?

    Im at 216 with more bodyfat than you at Six foot three. and possibly smaller joints my wrist is around seven. Kep it up very inspiring and so are the video's on the life of a natural pro show. Cheers Your Famous Now Congrads. Ever think of getting into the The Entertainment Industry, specially Tv , Movies, Commercials or Modeling? This is a goal of mine. Ive auditioned for a few Reality Tv shows and some modeling gigs. anyways If any of us can make it happen Itd be great to do a reality Tv show or just a Tv show(even a movie) on Natural bodybuilding. Id like to do a Tv show..and actually do the prep and everything and do the contest and the winner of the show takes home a certain amount of money. Maybe Layne, you and Myself can get this going. I can talk to an agent if your Interested. I sure as hell am.

    Im so nice to you because your a positive role model. amd I enjoy positive friends. Cheers
    Yes, I have and it really is a legitimate concern. I'll never drop below 18%, but usually keep it around 20% of total calories...

    I've been working on getting in theentertainment industry for a few years. It's so competitive that you really have to have superior networking and know the right people. I'm told all the time I have the look and charisma, but yet, my agent can't lock anything down for me

    I'd love to do a docu-drama like that...let me know if you can get anyone on board...and thanks for the kind words!

    Sporto
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    Quote Originally Posted by imprezivr6 View Post
    Definitly an inspiration every time i hit one of your posts.. Your making great progress!

    How is the T-force treating you? I was debating giving that a run..
    Thanks!

    The T-Force was part of a natural test boosting stack with USP Labs TNA and Bolic...

    All I can say is that my libido is through the roof! I don't get tests that measure anything, so all I can say is the difference I've noticed since taking the "stack"

    I'm 27 and I feel like my sexual peak is just beginning...

    Sporto
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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 - 265lbs X 10 reps
    DB Flys - 80lbs X 10 reps
    DB Rear Raises - 45lbs X 10 reps
    EZ Skull Crushers - 145lbs X 10 reps


    Monday: 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 - 325lbs X 10 reps
    Rack Chins - 157lbs X 8 reps
    DB Seated Shrugs - 157lbs X 12 reps
    DB Seated Curls - 55lbs X 10 reps

    Diet:

    Fat: 60g
    Carbs: 395g
    Protein: 220g
    Calories: 3000cals

    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 all other meals

    ~Bodyweight - 215lbs.

    ~Strength is up in EVERY exercise. I'll probably see a stall next hypertrophy workout, as I am really struggling at the top of the rep range for most exercises, but I'm happy to see the weights I'm using. I'm nearly up where i was in April and I'm still 35lbs less. Good stuff. Legs hypertrophy today. This time I have straps and plan on busting out some heavier weights on the SLDLs...

    Sporto
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    Tuesday: Legs/Calves/Abs - Hypertrophy

    BB Squats: 3 sets
    SLDLs: 3 sets
    Leg Extensions: 3 sets
    Leg Curls: 3 sets
    Seated Calves: 3 sets
    Straight Leg Calves: 3 sets
    Weighted Lower Abs: 3 sets

    Highlights:
    SLDLs - 365lbs X 9 reps
    Leg Extensions - 305lbs X 10 reps
    Leg Curls - 190lbs X 10 reps
    Seated Calves - 220lbs X 10 reps
    Straight Leg Calves - 325lbs X 10 reps

    Diet:

    Fat: 60g
    Carbs: 395g
    Protein: 220g
    Calories: 3000cals

    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

    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 - 217lbs.

    ~Training felt great today! Honestly, I think I could have busted out 10+ reps on the SLDL, but I ended up saving a little on the first set (and the next set) to get all my sets in the 8-10 rep range. I think if I had really pushed it on the first set, I wouldn't have gotten all the sets in the rep range I wanted. I didn't have a good glute ham setup at this gym, so I just did leg curls. My calves feel like they are getting stronger too. I'm holding a count at the top and pausing at the bottom. Just some cardio tonight...as much as I hate it, I always love it when I'm finished...

    Sporto
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    Thursday: Upper Body - Max Strength

    BB Bench Press: 3 sets
    Weighted Pullups: 3 sets
    DB Military Press: 3 sets
    BB Shrugs: 3 sets
    Standing EZ Curls: 3 sets
    BB Close-Grip Bench Press: 3 sets

    Highlights:
    BB Bench - 305X5
    Weighted Pullups - 45X5
    DB Military Press - 95X5
    BB Shrugs - 405X5
    Standing EZ Curls - 125X5
    BB Close Grip Bench Press - 250X5

    Diet:

    Fat: 60g
    Carbs: 395g
    Protein: 220g
    Calories: 3000cals

    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

    Post Workout:
    Primaforce Pure ALA - 4 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 all other meals

    ~Bodyweight 217lbs.

    ~Strength feels good on everything except bench press (surprise, surprise)...especially biceps and triceps for some reason. I have a feeling I will be busting out PRs on those particular exercises in no time. Press still feels heavy though. Hope legs will feel just as great tomorow morning. Bodyweight is still hovering around 35lbs less than back in April, and my strength is about to zoom past those numbers. See, that's what happens when you actually pay attention to diet in the offseason lol...

    Sporto
    IFPA Professional Bodybuilder
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  26. Diamond Member
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    Quote Originally Posted by Sporto View Post
    The new episode of Inside the Life of a Natural Pro is up:



    Sporto
    How'd you develop the lower inner quad like that? Leg extensions I'm guessing?
    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: Lower Body - Max Strength

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

    Highlights:
    BB Squats - 435X5; 455X5; 475X3
    Stiff-Leg Deadlifts - 405X5; 415X5; 425X5
    Seated Calf Raises - 320X5; 330X5,5
    Straight Leg Calf Raises - 365+X5,5,5
    Weighted Abs - 45X5; 50X5

    Sunday: HIIT Cardio

    10 Minute Warmup
    8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    5 Minute Break - Stretch
    20 Minutes Walking Uphill - 3.3mph @ 9.0 Incline
    5 Minute Break - Stretch
    8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    Cooldown – Stretch

    Monday: 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
    BB Close-Grip Bench Press: 3 sets
    EZ Skull Crushers: 2 sets

    Highlights:
    BB Incline - 265X10; 275X8,8
    DB Flys - 80X10,10,9
    DB Rear Raises - 45X10,9,8
    EZ Skull Crushers - 145X10,9,8

    Diet:

    Fat: 60g
    Carbs: 395g
    Protein: 220g
    Calories: 3000cals

    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

    Post Workout:
    Primaforce Pure ALA - 4 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 all other meals

    ~Bodyweight - 216lbs LOL

    ~Yea, that's right...about a week on 3000 cals and my bodyweight went down. WTF? I did up my cardio though a couple of intervals....but still. Plus, strength continues to feel great. I actually snapped a video of my new personal best of SLDLs doing 425 for 5 reps, but I forgot the connector cord at my house. So I'll either have that video up after lunch or later this evening. Other than that, it's been a great last few days so far...

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
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    Quote Originally Posted by smeton_yea View Post
    How'd you develop the lower inner quad like that? Leg extensions I'm guessing?
    Deep squats and hacks...lift heavy consistently over time

    Sporto
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    Now, This is the way I perform my SLDLs. I am completely open for critique on form. I've always slightly bent the knees and set my hips back when doing these. I noticed my lower back started to round a little on reps 4 and 5, but it was my 3rd work set of 5, and I had just done 405 for 5 and 415 for 5

    [nomedia="http://www.youtube.com/watch?v=qZV4yVcQRKs"]YouTube - Broadcast Yourself.[/nomedia]

    Sporto
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  30. Diamond Member
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    Impressive.

    no belt huh?
    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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    Quote Originally Posted by smeton_yea View Post
    Impressive.

    no belt huh?
    Nah...my core and lower back are 2 of my biggest strengths.

    Sporto
    IFPA Professional Bodybuilder
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  32. Professional Member
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    sporto....what's you opinion on the "deads give you a thick waist" theory?
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    Tuesday: 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 - 315X10,10,10
    Rack Chins - 157X10,10,9
    DB Seated Shrugs - 157X12,12,12
    DB Seated Curls - 55X10,9,8

    Diet:

    Fat: 60g
    Carbs: 415g
    Protein: 220g
    Calories: 3080cals

    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:
    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

    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:
    USP Labs PSlin - 2 caps before breakfast/pre-workout meals
    USP Labs Anabolic Pump - 2 caps before all other meals

    ~Bodyweight - 218lbs.

    ~I killed it on Rack Chins and felt really strong...it's to bad 157 is as high as the DBs go...now I'll have to set 2 of them in my lap. I went down a little bit on Bent Over Rows because I really felt like concentrating more on form. Still good sets though. Maybe it's just me, but I think my biceps are making some slow progress as far as the way they look/shape. Hard to really tell since I don't have comparison pics, but to me they look a little better than last time around at this weight/BF...but who knows.

    Sporto
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    Quote Originally Posted by Hank Vangut View Post
    sporto....what's you opinion on the "deads give you a thick waist" theory?
    The people who say that are looking for an excuse not to deadlift. How thick your waistline is has more to do with GENETICS than anything else. If they think it is widening their waist, then they have a diet issue, not a training issue. If that was true, then over the past couple years I have been deadlifting heavy, my waist wouldn't have been 27 inches when I dieted down for my show - oh, and I was deadlifting the whole time too.

    They do not give you a thick waist. Period.

    Sporto
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    Quote Originally Posted by Sporto View Post
    The people who say that are looking for an excuse not to deadlift. How thick your waistline is has more to do with GENETICS than anything else. If they think it is widening their waist, then they have a diet issue, not a training issue. If that was true, then over the past couple years I have been deadlifting heavy, my waist wouldn't have been 27 inches when I dieted down for my show - oh, and I was deadlifting the whole time too.

    They do not give you a thick waist. Period.

    Sporto
    Deadlifting gives me a faint feeling after the 5 rep:}
  36. Professional Member
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    i agree....i think many blame heavy lifts on growing their waist when it's really their diet causing it.

    i've only added deads and squats into my routine two years ago. since then i've actually lost 2" off my waistline.
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    Quote Originally Posted by USPLabs View Post
    Deadlifting gives me a faint feeling after the 5 rep:}
    ANd it should if you are doing it right!



    Sporto
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    Monday: 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
    BB Close-Grip Bench Press: 3 sets
    EZ Skull Crushers: 2 sets

    Highlights:
    BB Incline - 275X9,9,8
    DB Flys - 80X10,10,10
    DB Rear Raises - 45X10,10,10
    EZ Skull Crushers - 135X10,10,10

    Diet:

    Fat: 60g
    Carbs: 395g
    Protein: 220g
    Calories: 3000cals

    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:
    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

    Post Workout:
    Primaforce Pure ALA - 4 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:
    USP Labs PSlin - 2 caps before breakfast/pre-workout meals
    USP Labs Anabolic Pump - 2 caps before all other meals

    ~Bodyweight - 220lbs

    ~Although my journal hasn't had updates daily, I have been hitting the gym every day and staying on schedule. My diet has been on point about 5 out of 7 days. A couple days a week, I go out to eat and don't really track the actual numbers for the day, but it hasn't slowed my progress at all. I just make sure I get enough protein and I'm good. My strength has leveled off somewhat, but I still feel great in the gym with god strength. I have no doubts that I'll be pushing past old PRs in no time. I did my max strength days a few days ago, and although I don't have the workouts logged, I was able to get 500lbs on squats as deep as my video for 2 reps. That is great news for me. I think the most I have ever done 500lbs at that depth was 3 times...so I'm excited. Also, the most I have ever been able to do 275lbs on incline was 8 reps, and I was able to get 2 sets of 9 this morning. So, some good things happening here...I'm looking forward to continuing it into the back workout tomorrow with some new rack chins PRs!

    Sporto
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    man crazy work. ur strength is pretty insane...keep up the good work man ur a great inspiration.
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    Hey guys! What can I say...tax season has been a bear so far! During these peaks weeks, I've been working from 8-8 every day and 9-5 on Saturdays...so needless to say, I haven't been able to post much as of late. I do still get in my workouts though at 6am, but when I get home, all I care to do at that point is eat and go to bed. But, things have been going great lately. My metabolism is burning like a furnace right now...I'm up over 3200 calories and I am still hovering at 216lbs! These last 2 days were max strength days and this is the last week of this strength progression cycle. So what I have done is taken my power lifts and just tried to max out to see what all I could do with them. This is the first time I've maxed out in a LONG time. So here's what went down:

    Lower Body

    BB Squats: 525
    Stiff-Leg Deadlifts: 455
    Deadlifts: 545

    Upper Body

    Bench Press: 375
    Weighted Pullups: BW+100
    DB Military: 112
    BB Shrugs: 495X5
    BB Curls: 165
    CG Bench: 335

    I'm happy with where I am at right now and how lean I've managed to stay...I'm going to be checking in with Layne to determine where to take my training to next...so as soon as we formulate a plan (if it changes or not), I will update the log with new goals. Hope everyone has been making progress!

    Sporto
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    NASM Certified Personal Trainer
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