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

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


    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
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete

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    Training With Sporto: Day 1


    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
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    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....
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    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

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    how long do you think youll run this log? When is next contest for you?
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    Quote Originally Posted by pistonpump View Post
    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

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    Quote Originally Posted by Sporto View Post
    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.
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    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
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    I like this spilt and looking forward to your workouts. You look awesome in your picture. Good luck with everything.
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    It's mass time!!!
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    Training With Sporto: Day 2


    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
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    Quote Originally Posted by pistonpump View Post
    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
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    Quote Originally Posted by bolt10 View Post
    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

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    Quote Originally Posted by DerekAdams1 View Post
    I like this spilt and looking forward to your workouts. You look awesome in your picture. Good luck with everything.
    Thanks Derek!

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    Quote Originally Posted by Beast View Post
    It's mass time!!!
    Oh, how I have waited for this!!!

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

    What is your bodyfat% and height?
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    Quote Originally Posted by Sporto View Post
    Speak of the devil and he shall appear

    Sporto

    <------so ur sayin this is you!?!?!? it better not be and u better not get angry wen i tell u i just started a split like this based on how layne worksout.......so i mite just steal ur routine muahahaha
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    Quote Originally Posted by b_delgros View Post
    Did Layne design this program for you, it looks like on of his?

    What is your bodyfat% and height?
    This program was designed by Layne, yes. I've modified it a tad with the rest pause sets, but he is the man with the plan.

    I'm 5'11"ish. As for bodyfat, I've never really consistently measured or tracked it. This time I will pick a method and try to stay current with it. As for now, I'm not sure.

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    Quote Originally Posted by bolt10 View Post
    <------so ur sayin this is you!?!?!? it better not be and u better not get angry wen i tell u i just started a split like this based on how layne worksout.......so i mite just steal ur routine muahahaha
    You should steal it...you'll get great results!

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    Day 3: HIIT Cardio

    10 Minute Warmup
    8 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
    7 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
    Cooldown - Stretch

    Diet:

    Fat: 50g
    Carbs: 282g
    Protein: 232g
    Calories: 2506cals

    Supplements:

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

    ~Bodyweight = 200lbs.

    Sporto
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    Did you ever post any shots from the show? Or did I just miss them somewhere?
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    subbed, will enjoy watching this esp someone your height im 6ft
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    I always thought your caloric intake was a little low esp for 200lbs and the amount of training....
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    Good Luck.. I'm watching... like scivations plans
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    Quote Originally Posted by rpen22 View Post
    Did you ever post any shots from the show? Or did I just miss them somewhere?
    Here ya go! These are up on my BodySpace, but I have much better ones coming from the photographer that was at the show...I just haven't received them yet and was going to wait for those...













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    Quote Originally Posted by pistonpump View Post
    I always thought your caloric intake was a little low esp for 200lbs and the amount of training....
    It just appears that way right now because I'm slowly progressing calories back up to where they were. But, if you notice, the intensity of my lifts (55%) isn't near what it was either. Things are in balance, and adjustments will be made to things as I progress back up to where I was to keep it that way

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    Quote Originally Posted by Sporto View Post
    It just appears that way right now because I'm slowly progressing calories back up to where they were. But, if you notice, the intensity of my lifts (55%) isn't near what it was either. Things are in balance, and adjustments will be made to things as I progress back up to where I was to keep it that way

    Sporto
    I'm 6'3" and I have to eat 5000 cals just to maintain 220lbs. I wish I wouldn't have to eat that much to maintain a good weight for my body. Also your muscularity looks great and your lifts are not all that heavy. I am trying to acheive that using not so heavy weight and having good muscularity.
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    Quote Originally Posted by b_delgros View Post
    I'm 6'3" and I have to eat 5000 cals just to maintain 220lbs. I wish I wouldn't have to eat that much to maintain a good weight for my body. Also your muscularity looks great and your lifts are not all that heavy. I am trying to acheive that using not so heavy weight and having good muscularity.
    Are you referring to my workouts in this thread? I'm lifting at 50-55% intensity this week I'm using a weight/strength progression over the next 6-8 weeks to get push through where my strength levels were before dieting and break some PRs! Congruently, I'm slowly increasing my calories along with that to do it in a "lean" manner since I am coming fresh out of contest shape.

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    Quote Originally Posted by Sporto View Post
    Here ya go! These are up on my BodySpace, but I have much better ones coming from the photographer that was at the show...I just haven't received them yet and was going to wait for those...
    Sporto
    Wow, you KILLED it bro! I'll definitely be following your progress. It looks like you've got quite a future ahead of you.
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    Quote Originally Posted by rpen22 View Post
    Wow, you KILLED it bro! I'll definitely be following your progress. It looks like you've got quite a future ahead of you.
    Thanks rpen! I really appreciate that!

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    Things have been going really well this week...a quick recap:

    I'm settling into this new offseason training routine. This first week has been more of getting acquainted with everything as far as what weights to use, how much volume, how long workouts are taking, etc. So their have been some slight modifications to the original plan. The overall plan is still the same...I'll progressing both strength and calories up slowly, but the setup will be slightly different in a way that will work out better for me individually.

    The diet has been going just fine. My bodyweight is holding steady 201lbs (has been for a couple of days) and other than a few meals eating out that I didn't measure and just guesstimated on, all of my good dieting habits are still in tact. I look very full and vascular as I'm lifting, especially on hypertrophy days, and I am REALLY enjoying that. I've continued my HIIT cardio, and surprisingly, I don't loathe it as much when I'm able to eat half way normal lol. It's also very nice to only be in the gym once a day

    My supplement regime will remain the exact same as it was and has been. My diet will be very similar. I will be eating a lot of the same foods I was, only more of them, with the occasional meal that I don't measure (like going out to eat for lunch, dinner, etc.). My training will be similar to the original layout, and I will continue to update this log with highlights as I progress. Other than that, I'm looking forward to the holidays and hope everyone had a great weekend!

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    glad all is well things feeling good and your able to eat more now 1!!
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    Quote Originally Posted by nycste View Post
    glad all is well things feeling good and your able to eat more now 1!!
    Thanks! Food has never tasted better

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    Quote Originally Posted by Sporto View Post
    Thanks! Food has never tasted better

    Sporto
    wow. i remember days like that. i was in a bad car wreck had my jaw broken in several places. ANyone who has broken their jaw knows the torture of "eating" liquid for a month or two....Jack in the Box's Bacon Cheddar Potatoe wedges was my biggest craving along with pizza! Nothing like chewing.
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    Quote Originally Posted by pistonpump View Post
    wow. i remember days like that. i was in a bad car wreck had my jaw broken in several places. ANyone who has broken their jaw knows the torture of "eating" liquid for a month or two....Jack in the Box's Bacon Cheddar Potatoe wedges was my biggest craving along with pizza! Nothing like chewing.
    Ouch...I hope I don't ever have to go through that!

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    Things have gone well so far! Diet has been in check and I've maintained a bodyweight of 201 for the last 3-4 days now. I'm still looking full and lean in the mirrors, but I can see where the bodyfat has gone first...the same place it was last to come off! LOL! Such is life...Anyway, supplementation has been indentical. I'm taking my multi, elastimine, and cissus when I get to work with my mid morning snack. I'm taking 2 caps of fish oil in the morning, 2 caps of sesamin at lunch, and 2 caps of CLA in the evening. Pre workout, I'm taking 2 scoops of Primal NO2, 2 scoops of Xtend, 2 caps of Amp and 3 caps of PowerFull. Before carb meals, I alternate taking PSlin and Anabolic Pump. In the evening, some zma with another dose of elastimine and cissus. On cardio days, 6 caps of Yohimbe HCL. That about sums it up...

    The first week of training was a good "get the feel for it" type of week. This week has gone smoother and both max strength workouts have gone great. I'm still progressing up with my strength, but I feel strong...not sure HOW strong, but I feel strong. Tomorrow is a cardio day (HIIT for me), and hypertrophy picks back up on thursday. Some highlights from the last couple of max strength workouts:

    Bench: sets of 255 for 5 reps
    Pull-Ups: sets of BW+50 for 5 reps
    DB Military: sets of 80 for 5 reps
    Squat: sets of 345 for 5 reps
    Hack: sets of 365 for 5 reps

    Sets felt good with no struggling to complete them. Now...it's just another boring day of work and chicken breast LOL

    Sporto
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    Sporto, I don't know how you keep up with logs on 4 forums and 5 sections. Good stuff!
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    Quote Originally Posted by Rodzilla View Post
    Sporto, I don't know how you keep up with logs on 4 forums and 5 sections. Good stuff!
    Voodoo

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    On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

    Tonight's workout will include:

    Lots of pull ups and downs
    Lots of rows
    Lots of stares from th envious and the curious
    Lots of winks from the sorority girls on the ellipticals
    Lots of large veins simulating a detailed road map
    Lots of Xtend

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    Quote Originally Posted by Sporto View Post
    On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

    Tonight's workout will include:

    Lots of pull ups and downs
    Lots of rows
    Lots of stares from th envious and the curious
    Lots of winks from the sorority girls on the ellipticals
    Lots of large veins simulating a detailed road map
    Lots of Xtend

    Sporto
    haha nice nice.....good luck tonite and keep up the good work
  

  
 

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