[Sporto]

Finally the quest begins! I can honestly say that I am really excited for this next year and what it will bring. I wanted to give a big THANK YOU to everyone that's followed me along in my journey to get a pro card, and all I can say now is, "MISSION ACCOMPLISHED!"

But, it doesn't stop there. I have set some new goals, and with the help of Scivation/Primaforce, Layne, Team Scivation, and all of you with your continuing support, I definately plan on exceeding even MY greatest expectations! Layne and I will continue to work with each other all year, and we plan on creating some synergy between us to help drive both of us to new levels!

Now that Thanksgiving is over with, and my controlled binge over the last week, I am ready to get back to business! Last week was a deload week in the weight room, and today marks Day 1 in my quest. My plan for the next 6-8 weeks, is going to be pretty simple. I'm only raising calories slightly, still doing some HIIT cardio, supplementing all the usual BADASS products from Scivation/Primaforce, and training a power/hypertrophy split - or what Layne likes to call one of his "bread and butter" routines

Training:

Day 1: Upper Body - Power
Day 2: Lower Body - Power
Day 3: Rest/Cardio
Day 4: Upper Body - Hypertrophy
Day 5: Lower Body - Hypertrophy
Day 6: Rest/Cardio
Day 7: Rest/Cardio

Diet:

Fat: 55g
Carbs: 275g
Protein: 235g
Calories: 2535cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

Sporto

[Sporto]

Day 1: Upper Body - Power

BB Bench Press
205 X 5
205 X 5
205 X 5
205 X 5
205 X 5

Machine Flys
200 X 8, 6, 4

Weighted Pullups
BW+10 X 5
BW+10 X 5
BW+10 X 5
BW+10 X 5
BW+10 X 5

Seated Machine Pulldowns
210 X 8, 6, 4

DB Military Press
60 X 5
60 X 5
60 X 5
60 X 5
60 X 5

DB Rear Raises
20 X 8, 6, 4

BB Shrugs
225 X 5
225 X 5
225 X 5
225 X 5
225 X 5

DB Seated Shrugs
100 X 8, 6, 4

Standing EZ Curls
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5

DB Seated Curls
45 X 8, 6, 4

BB Close-Grip Bench Press
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

EZ Skull Crushers
85 X 8, 6, 4

Diet:

Fat: 56g
Carbs: 279g
Protein: 229g
Calories: 2536cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

~Bodyweight = 199lbs.

Sporto

[pistonpump]

hey wassup sporto! Thanks for doing this, id love to follow your training and diet, must be doing something right lol. Care to share how youre meals look like during the day?

Do you have a job other than being a pro bb?

thats alot of cissus....

[Sporto]

Hey there!

Meals are similar to what I et on a diet really. I'm accustomed to eating certain types of foods that I like to eat, so when I bulk, I just eat more of the same foods really.

Cereal
Skim Milk
Lean Meats
Nuts
Potatoes

Nothing different really.

I'm an accountant during the day (that's my 9-5er) and when I'm not working out, I manage all of my investment property...so I stay pretty busy

And yes, that is a lot of cissus, but my joints love me for it

Sporto

[pistonpump]

how long do you think youll run this log? When is next contest for you?

[Sporto]

Originally Posted by pistonpump

how long do you think youll run this log? When is next contest for you?

I'll run this log all of 2008.

Next contest won't be until 2009

Sporto

[pistonpump]

Originally Posted by Sporto

I'll run this log all of 2008.

Next contest won't be until 2009

Sporto

awesome.

so does that mean youll be bulking for the whole year? Lean bulk is what you do right? Interesting to see how you gain.

Ill rep you cuz you got your sh1t str8 and i can learn alot from you.

[bolt10]

dang i just thought last nite about asking if u were gonna do somethin like this....and i just found it this morning. thanks man!!

keep up the great stuff

[DerekAdams1]

I like this spilt and looking forward to your workouts. You look awesome in your picture. Good luck with everything.

[Beast]

It's mass time!!!

[Sporto]

Day 2: Lower Body - Power

BB Squats
275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Seated Leg Curls
160 X 8, 6, 4

Hack Squats
275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Seated Leg Extensions
230 X 8, 6, 4

Straight-Leg Calf Raises
300 X 8
300 X 8
300 X 8

Seated Calf Raises
190 X 8
190 X 8
190 X 8

Weighted Hip Lifts
25 X 8
25 X 8
25 X 6

Diet:

Fat: 53g
Carbs: 272g
Protein: 255g
Calories: 2585cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

~Bodyweight = 200lbs.

Sporto

[Sporto]

Originally Posted by pistonpump

awesome.

so does that mean youll be bulking for the whole year? Lean bulk is what you do right? Interesting to see how you gain.

Ill rep you cuz you got your sh1t str8 and i can learn alot from you.

Yes, throughout the year I will be primarily lean bulking with mini cuts along the way to stay lean

Thanks for the reps!

Sporto

[Sporto]

Originally Posted by bolt10

dang i just thought last nite about asking if u were gonna do somethin like this....and i just found it this morning. thanks man!!

keep up the great stuff

Speak of the devil and he shall appear

Sporto

[Sporto]

Originally Posted by DerekAdams1

I like this spilt and looking forward to your workouts. You look awesome in your picture. Good luck with everything.

Thanks Derek!

Sporto

[Sporto]

Originally Posted by Beast

It's mass time!!!

Oh, how I have waited for this!!!

Sporto

[chainsaw]

Did Layne design this program for you, it looks like on of his?

What is your bodyfat% and height?