[Sporto]

Lower Body Power 55

Hack Squats
275X5
275X5
275X5
275X5
275X5

Leg Extensions
270X10
270X10

SLDL/RDL Hybrid
275X5
275X5
275X5
275X5
275X5

Leg Curls
170X10
170X10

Straight-Leg Calf Raises
300X8
300X8
300X8

Seated calf Raises
230X6
230X6
230X6

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
220lbs.

~Another great workout for the books. I feel great as my body is taking this time to deload a bit and regroup for the PRs I'm going to break in a few weeks! I'm anxious to see where I end up strength wise. As far as I'm concerned, my PRs are already in the books! Diet was on point today and I feel great...just more momentum carrying forward to future workouts...

Sporto

[Sporto]

Originally Posted by smeton_yea

do you take creatine?

Absolutely. Pretty much all year round...even on a contest prep diet all the way up through show day!

Sporto

[Sporto]

Originally Posted by 3clipseGT

Your a big inspiration bro. I havnt posted much but following along has definately inspired me to nail my diet and kill it while i train!

Awesome! That's what it's all about right there! Keep BUSTING IT!!!

Sporto

[Sporto]

Chest/Back Hypertrophy

Rack Chins 65
+50X10
+50X10
+50X10

CG Cable Rows
225X12
225X12
225X12

Wide Grip Machine Pulldowns
225X12
225X12
225X10

Straight Arm Pulldowns
140X15
140X15
140X13

BB Incline Press 65
145X10
145X10
145X10

DB Incline Press
100X12
100X12
100X12

Machine Flys
225X15
225X15
225X15

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
222lbs.

~I didn't have much time this weekend to do much, but I managed to get at least one workout in. I'll be back on schedule tonight with some more shoulders and arms hypertrophy. I got a few nice compliments on how lean I look for how strong I am. NICE! Not as cool as a steroid compliment though I do feel like I look like I weigh more than I do. I'm glad my strength is back up to where it was before...now for some more PRs here ina couple of weeks! Outside of that, I won an OCB award this weekend for being the most symmetrical called the Chuck Buser Award. I thought it was awesome that some people thought of me enough to nominate/vote for me for this! So, to anyone reading, if you were one of those people - THANK YOU! It means a lot and I really appreciate it! The link to the award winners can be found here: http://www.theocbwebsite.com/OCBawards2007.htm.

Sporto

[bolt10]

Very nice thats a great accomplishment!!

What does the 65 after the chins and Press signify?(i can't seem to find a reference to it in the log..)

[Sporto]

Originally Posted by bolt10

Very nice thats a great accomplishment!!

What does the 65 after the chins and Press signify?(i can't seem to find a reference to it in the log..)

Thanks!

The 65 means 65% of my 10 rep max

Sporto

[bolt10]

Originally Posted by Sporto

Thanks!

The 65 means 65% of my 10 rep max

Sporto

O aite gotcha thanks

[Sporto]

Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10
65X10

Single Arm Cable Rear Raises
17.5X12
17.5X12
22.5X10

EZ Standing Curls
115X12
125X10
125X8

DB Concentration Curls
40X15
45X15
50X12

EZ Skull Crushers
135X12
135X10
135X10

Rope Pressdowns
77.5X12
77.5X12
77.5X10

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
222lbs.

~Not much to say. I'm swamped as hell with everything going on right now. I've got a ton of stuff to catch up on at the office, so this will be short. Last night's workout went great, I kept it moving, and felt SWOLE. I'm pondering going on a mini cut for a couple of weeks. But not starting that today...I've got leg hypertrophy tonight. Should be fun!

Sporto

[Sporto]

Legs/Calves Hypertrophy

Hack Squats 65
235X10
235X10
235X10

Leg Extensions
280X10
280X10
280X10

SLDL/RDL Hybrid 65
225X10
225X10
225X10

Leg Curls
180X10
180X10
180X10

Straight-Leg Calf Raises
250X10
250X10
250X10

Seated calf Raises
180X10
180X10
180X10

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
222lbs.

~Great workout, great burn. I've been taking 3 seconds to lower on the extensions and curls, and squeezing for a count at the top. I've always done these continuous before, but not anymore. I get a much deeper burn and hopefully that willt ranslate to better development. I want even SICKER quads and far better glutes/hammies! I'm almost back up to the weight I was using before only this time squeezing harder and longer TUT. Good stuff.

Sporto

[Sporto]

Upper Body Power 70

BB Incline Press
215X5
215X5
215X5
215X5

Machine Flys
230X10
230X10
230X10

Rack Chins
120X5
120X5
120X5
120X5

CG Seated Rows
225X10
225X10
225X10

DB Military Press
75X5
75X5
75X5
75X5

BB Shrugs
315X5
315X5
315X5
315X5

Standing EZ Curls
95X5
95X5
95X5
95X5

DB Concentration Curls
55X8
55X8

EZ Skull Crushers
115X5
115X5
115X5
115X5

Rope Extensions
85X8
85X8

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
220lbs.

~I felt like a freakin' ox yesterday! I don't know what it was either...I didn't have time to eat a pre-workout meal either as I was pressed for time. But, it was almost as if the weight just felt "lighter" yesterday. My machine flys are sronger than ever even though I have slowed the eccentric and squeeze for a count at the top! I'm doing more weight now than when I was kinda just going through the motions, which is exciting! My back just feels like a power house...Rack Chins feel better and better each time. And my biceps? Forget about it. 55's on a concentration curl? WTF? I'm keeping calories at 220 until strength stalls. I kind of like just maintaining my bodyweight as I get stronger. Plus, dieting down from 250 was a bastard. LOL.

Sporto