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

[Sporto]

Training:

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

Diet:

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

Sporto

 

[Sporto]

Sunday: Chest/Back Hypertrophy

Rack Chins 65
20X10
20X10
20X10

BB Bent Over Rows
305X8
305X8
305X8
305X8

BB Rack Deadlifts W/Shrugs
315X10
315X10
315X10

Machine Straight Arm Pulldowns
85X15
85X15
85X15

Weighted Hangs
75X60sec

BB Bench Press 65
175X10
175X10
175X10

BB Incline Press
260X10
265X10
265X8

DB Incline Flys
65X12
70X12
70X12

Diet

Fat: 80g
Carbs: 440g
Protein: 240g
Calories: 3440cals

~Another very solid workout. Form is spot on, the squeeze is right where I want it, and the pump was outstanding. I'm very satisfied with the momentum I have right now in my workouts...I'll be breaking some PRs very soon!

Sporto

 

[borobulker]

Good luck, This looks Great!

Very interesting routine...

 

[Royd The Noyd]

When is your next show? Assuming your training for LBM?

 

[Sporto]

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10
65X10

DB Incline Braced Rear Raises
35X12
35X12

Single Arm Cable Lateral Raises
20X15
20X15

EZ Standing Curls 65
75X10
75X10
75X10

DB Incline Curls
40X10
40X10
40X10

EZ Preacher Curls
90X10
90X10

BB Decline Close-Grip Bench Press 65
175X10
175X10
175X10

EZ Skull Crushers
110X12
115X12
115X12

Rope Pressdowns
65X12
65X12

Diet

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

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce Insopro-R
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Bodyweight
220lbs

~I didn't try to increase the weights on much here because I remember this last workout I did where the tail end of sets were really difficult to complete. This time, however, I finished sets easily and will bump up some weights next week along with calories. Life is good...

Sporto

 

[Sporto]

Good luck, This looks Great!

Very interesting routine...

Thanks!

I've become a very big fan of this split...my body responds really well to it. Plus, I mentally like having the idea of different rep ranges on different workouts.

Sporto

 

[Sporto]

When is your next show? Assuming your training for LBM?

Yes, still putting LBM at the moment and won't start dieting again until April of next year...

Sporto

 

[Hank Vangut]

Yes, still putting LBM at the moment and won't start dieting again until April of next year...

Sporto

what are you weighing in at now?
good to see you back and posting here again!

 

[Sporto]

what are you weighing in at now?
good to see you back and posting here again!

At the moment...I'm weighing 220. It's been steady for about 2 weeks now and I'm bumping up my calories tomorrow!

It's good to be back - especially with an incredible USP stack to take this offseason to uncharted territory!

Sporto

 

[Mulletsoldier]

I've utilized a pretty similar Gironda-esque routine previously; while it takes a few weeks for your body to acclimate to the increased load, I find it works well to maintain a balance between both types of hypertrophy: Myofibrillar and Sarcoplasmic.

 

[Sporto]

I've utilized a pretty similar Gironda-esque routine previously; while it takes a few weeks for your body to acclimate to the increased load, I find it works well to maintain a balance between both types of hypertrophy: Myofibrillar and Sarcoplasmic.

Bingo!

Could you pass a quick heads up to Jacob for me? I haven't heard anything since the AP video...I wanted to make sure I knew whether or not there was more I needed to do...

Sporto

 

[warbird01]

are u sponsored by both scivation and USP labs?

 

[Mulletsoldier]

Bingo!

Could you pass a quick heads up to Jacob for me? I haven't heard anything since the AP video...I wanted to make sure I knew whether or not there was more I needed to do...

Sporto

Will do!

 

[Sporto]

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65
245X10
245X10
245X10

BB SLDL/RDL Hybrid 65
225X10
225X10
225X10

Seated Leg Extensions
285X12
285X12
285X12

Seated Leg Curls
190X12
190X12
190X12

Seated Calves
270X10
270X10
270X10
270X10

Machine Straight-Leg Calves
275X10
275X10
275X10
275X8

Weighted Abs
30X10
30X10

Diet

Fat: 80g
Carbs: 500g
Protein: 220g
Calories: 3600cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Lean Green
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

~Another solid leg workout. My completed reps of what my goal is for the exercises keep going up. I'll be going up in weight on a few of them next week. Bumped my calories up, and since I'm not working for the rest of the year and have the ability to, I'll be spreading out my meals throughout the day.

Sporto

 

[Royd The Noyd]

Maybe I missed it but what does the "65" mean after your BB Squat/SLDL lifts?

 

[warbird01]

Maybe I missed it but what does the "65" mean after your BB Squat/SLDL lifts?

im pretty sure thats the % of his max

 

[Sporto]

Wednesday: Cardio

45 minute steady state: 5.5 incline/3.3mph

Diet

Fat: 61g
Carbs: 500g
Protein: 219g
Calories: 3425cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Scivation Knockout
Primaforce HMB
Primaforce Yohimbe HCL
Primaforce Lean Green
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

On the iPhone
Rocky IV

Sporto

 

[Sporto]

im pretty sure thats the % of his max

On the power days, since I am doing sets of 5, the number represents % of my 5 rep max. On hypertrophy days where the sets are 10 reps, the 65 represents 65% of my 10 rep max.

Sporto

 

[Sporto]

Thursday: Upper Body Power

BB Bench Press 90
310X5
310X5
310X5

Machine Flys
245X8
245X8

Rack Chins 90
145X5
145X5
145X5

DB Incline Braced Rows
100X8
100X8

DB Military Press 90
105X5
105X5
105X5

DB Incline Braced Rear Raises
35X8

Standing EZ Curls 90
130X5
130X5
130X5

DB Incline Curls
55X6

BB Decline Close-Grip Bench Press 90
265X5
265X5
265X5

Rope Pressdown Extensions
95X6

Diet

Fat: 78.5g
Carbs: 458g
Protein: 269g
Calories: 3635cals

Friday: Lower Body Power

BB Squats 90
410X5
410X5
410X5

Seated Leg Extensions
305X8
305X8

SLDL/RDL Hybrid 90
390X5
390X5
390X5

Seated Leg Curls
215X8
215X8

Seated Calf Raises
310X5
310X5
310X5

Straight Leg Calf Raises
365X5
365X5
365X5

Weighted Lower Abs
45X6
45X6

Diet

Fat: 48g
Carbs: 510g
Protein: 208g
Calories: 3304cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

~Over the last couple of days, I'm not going to lie, I have felt like an absolute BEAST in the gym. These sets at 90% feel VERY easy (except for my sucky bench press). I feel like I will definitely be breaking a lot of PRs in the next couple of weeks. I just can't explain how strong I am feeling right now. I feel like everything is in sync and working together. Diet was a little hit and miss, but I kept calories up where I needed to even though I haven't quite nailed my numbers the past couple of days. I'll weigh myself tomorrow and see what's what. Until then...bring on the MASS!

Sporto

 

[Sporto]

Sunday: Chest/Back Hypertrophy

Rack Chins 65
20X10
20X10

BB Bent Over Rows
315X8
315X8

DB Incline Braced Rows
100X10
100X10

Machine Straight Arm Pulldowns
150X15
150X15

BB Bench Press 65
175X10
175X10

BB Incline Press
265X10
275X8

DB Incline Flys
70X12
70X12

Diet

Fat: 80g
Carbs: 500g
Protein: 220g
Calories: 3600cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Scivation Knockout
Primaforce Insopro-R
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

~Today was an interesting day and a great example of how we all need to adjust things by listening to our bodies. I felt like crap today from the word go...a little dizzy, no energy...kind of like I am coming down with something. I was up in the air about whether or not to go...but I decided to go ahead and do it. Through past experience I have found that even while feeling a little under the weather, my strength is always still there, I just fade a lot quicker. So, I was just going to shoot for 1-2 solid sets of 8-12 on my exercises. Sure enough, strength was great, and I finished my workout with enough in the tank to where I didn't feel worse, but actually started to feel better. Another solid workout, plus I'm still on schedule

Sporto

 

[snagency]

I like the protocol immensely. Nice layout.
Color's cool too!

How are you dosing the HMB?

 

[Sporto]

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10
65X10

DB Incline Braced Rear Raises
35X12
40X10

Single Arm Cable Lateral Raises
22.5X10
22.5X10

EZ Standing Curls 65
75X10
75X10
75X10

DB Incline Curls
45X10
45X9

EZ Preacher Curls
95X10
95X10

BB Decline Close-Grip Bench Press 65
175X10
175X10
175X10

EZ Skull Crushers
120X11
125X10

Rope Pressdowns
70X12
75X10

Diet

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

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce Insopro-R
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65
245X10
245X10
245X10

BB SLDL/RDL Hybrid 65
225X10
225X10
225X10

Seated Leg Extensions
305X12
305X10

Seated Leg Curls
200X12
200X12

Seated Calves
240X8
240X8
240X10

Machine Straight-Leg Calves
285X8
285X8
285X9

Weighted Abs
35X8
35X8

Diet

Fat: 80g
Carbs: 500g
Protein: 220g
Calories: 3600cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Lean Green
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Bodyweight
221lbs.

Sporto

 

[Sporto]

are u sponsored by both scivation and USP labs?

No...I thought I might have been brought back on board (which is why I started my log in here), but that is not the case anymore.

Mods, feel free to move my journal to the Workout Journals section...

Sporto

 

[Sporto]

I like the protocol immensely. Nice layout.
Color's cool too!

How are you dosing the HMB?

HMB I am taking 5g daily surrounding my workouts...loving it so far too...

Sporto

 

[Sporto]

Wednesday: Cardio

45 minute steady state: 5.5 incline/3.3mph

Diet

Fat: 80g
Carbs: 500g
Protein: 220g
Calories: 3600cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Scivation Knockout
Primaforce HMB
Primaforce Yohimbe HCL
Primaforce Beta Alanine
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

On the iPhone
Rocky II

Sporto

 

[Royd The Noyd]

Is it a correct assumption that your calorie goal is 3600/day? And some days you just dont quite reach it?

Do you still try to maintain an "alkaline state" with your diet?

 

[Sporto]

Is it a correct assumption that your calorie goal is 3600/day? And some days you just dont quite reach it?

Do you still try to maintain an "alkaline state" with your diet?

Yes, right now 3600 is where my calories are, and I come with 5g to those numbers on a consistent basis (I eat a lot of the same foods daily).

I pay no attention to "alkaline state". Never have.

Sporto

 

[Sporto]

Sunday: Chest/Back Hypertrophy

Rack Chins 65
20X10
20X10
20X10

BB Bent Over Rows
315X8
315X8
315X8

BB Rack Deadlifts+Shrugs
365X10
365X10
365X10

Machine Straight Arm Pulldowns
95X12
95X12

BB Bench Press 65
175X10
175X10
175X10

BB Incline Press
270X8
270X8
270X8

DB Incline Flys
75X10
75X10
75X10

~Bumped the intensity up a little today. Was a little sluggish throughout the workout, so I just took a little longer between sets than normal. Everything still felt nice and strong...

Sporto

 

[Sporto]

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
40X10
40X10

Single Arm Cable Lateral Raises
22.5X12
22.5X12

EZ Standing Curls 65
75X10
75X10

DB Incline Curls
50X10
50X10

EZ Preacher Curls
95X10
95X10

BB Decline Close-Grip Bench Press 65
175X10
175X10

EZ Skull Crushers
125X10
125X10

Rope Pressdowns
85X10
85X10

Sporto

 

[BifWebster]

thats a cool split there, might inspire me to do a similar one

 

[Sporto]

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65/U]
245X10
245X10
245X10

BB SLDL/RDL Hybrid 65
225X10
225X10
225X10

Seated Leg Extensions
305X10
305X10

Seated Leg Curls
210X10
210X10

Seated Calves
250X8
250X8
250X8

Machine Straight-Leg Calves
290X8
290X8
290X8

Weighted Abs
35X8
35X8

~Kept this workout volume down a bit like the last couple of times. Really gearing up to break some PRs next power day. Calves continually get stronger...I'm loving the Sporto Method tempo.

Sporto

 

[Sporto]

thats a cool split there, might inspire me to do a similar one

I've been getting consistent strength gains using this split for almost the entire year...I must be soing something right I'd highly recommend it if you are looking for a change....

Sporto

 

[Royd The Noyd]

What is the "Sporto Method tempo"?

 

[Sporto]

Thursday: Upper Body Power

BB Bench Press
345X4
345X3

DB Flys
100X8
100X8

Rack Chins
190X5
200X5 - PR

DB Incline Braced Rows
115X8
115X8

DB Military Press
115X5 - PR
115X3

DB Incline Braced Rear Raises
45X8

Standing EZ Curls
155X5

DB Incline Curls
60X8

BB Decline Close-Grip Bench Press
305X5 - PR

EZ Skull Crushers
145X8

Friday: Lower Body Power

BB Squats
475X5 - PR
495X3 - PR

Seated Leg Extensions
StackX10
StackX10

SLDL/RDL Hybrid
455X5 - PR
475X3 - PR

Glute/Ham Raises
25X8
50X6

Seated Calf Raises
315X5
315X5
315X5

Donkey Calf Raises
StackX10
StackX10
StackX10

Sporto

 

[Sporto]

What is the "Sporto Method tempo"?

It was the tempo I was using for calves and I was coined with the name for the tempo. It's nothing special - the people who started it just called it that to refer to the type of tempo they were using when they were doing their sets.

For calves:

Explode up concentric
Hold for ~1-2 counts
Take ~-3-4 counts to lower (slow eccentric)
Then pause at the bottom for about ~3 counts

The pause at the bottom takes away the elasticity (bounce) out of your achilles tendon and allows the calf to work through the entire ROM. The achilles tendon can do up around 70% of the work when just bouncing the weight up and down. Ever see guys with small calves bounce some heavy weight? I sure do...yet they never wonder why their calves are still tiny lol...go figure...

Sporto

 

[Sporto]

Sunday: Chest/Back Hypertrophy

Rack Chins 65
20X10
20X10
20X10

BB Bent Over Rows
335X8
345X7
345X6

BB Rack Deadlifts+Shrugs
375X10
375X10
375X10

Machine Straight Arm Pulldowns
95X12
95X12

BB Bench Press 65
175X10
175X10
175X10

BB Incline Press
275X8
285X7
285X6

DB Incline Flys
80X10
80X10
80X9

Monday: Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10

DB Incline Braced Rear Raises
45X8
45X8
45X9

Single Arm Cable Lateral Raises
25X10
25X10

EZ Standing Curls 65
75X10
75X10

DB Incline Curls
55X9
55X8

EZ Preacher Curls
100X10
100X10

BB Decline Close-Grip Bench Press 65
175X10
175X10

EZ Skull Crushers
135X10
135X9

Rope Pressdowns
95X9
95X8

Sporto

 

[snagency]

Workouts are looking solid Tommy.

How are you looking these days - can we get a pic?

 

[Sporto]

Tuesday: Legs/Calves/Abs Hypertrophy

BB Squats 65
245X10
245X10
245X10

BB SLDL/RDL Hybrid 65
225X10
225X10
225X10

Seated Leg Extensions
305X12
305X12

Seated Leg Curls
215X10 - PR
215X10

Seated Calves
255X8 - PR
255X8
255X8

Machine Straight-Leg Calves
295X8 - PR
295X8
295X8

Weighted Abs
35X8
35X8

~Just slowly breaking PRs each week...don't mind me

Sporto

 

[Sporto]

Workouts are looking solid Tommy.

How are you looking these days - can we get a pic?

A pic in my fatty offseason? LOL! Actually, I'm the leanest and strongest I've ever been at this weight and have completely surprised myself this offseason. My camera is broke, so unless I can get use of another one, the pics will be on hold. But I can already tell dieting will be MUCH better this next year bc I won't have near as much to lose!

Sporto

 

[Sporto]

I'm just making a little post for myself here in my log. As I close out this last training block and start gearing up for the next one, I wanted to post my final numbers on my exercises and what all I was able to accomplish. My strength went up in just about everything except for Bench Press. I'm very happy with the progress I've been able to make consistently in the gym, not just with my 5 rep range numbers, but my hypertrophy sets as well. Some of my lifts have even surpassed my own high expectations I hold for myself. Sometimes I think as I create a new PR, "This has to stop at some point, right?" HA! Not if I have anything to do with it! So a quick recap for me:

BB Bench Press: 345X4
BB Incline Press: 275X8 - PR
DB Flys: 100X8 - PR
DB Incline Flys: 80X10 - PR
Rack Chins: 200X5 - PR
DB Incline Braced Rows: 115X8 - PR
BB Bent Over Rows: 335X8 - PR
DB Military Press: 115X5 - PR
DB Incline Braced Rear Raises: 45X9 - PR
EZ Standing Curls: 155X5 - PR
EZ Preacher Curls: 100X10 - PR
DB Incline Curls60X8 - PR
BB Decline Close-Grip Bench Press: 305X5 - PR
EX Skull Crushers: 145X8 - PR
Rope Pressdown Extensions: 95X8 - PR
BB Squats: 475X5 - PR & 495X3 - PR
SLDL/RDL Hybrid: 455X5 - PR & 475X3 - PR
Seated Leg Extensions: 305X12 - PR
Seated Leg Curls: 215X10 - PR
Glute/Ham Raises: 50X6 - PR
Seated Calf Raises: 315X5 - PR & 255X8 - PR
Straight Leg Calf Raises: 365X5 - PR & 295X8 - PR

Now, that's what I call a productive offseason! Currently weighing 222lbs...pizza, ice cream, and top 4 abs with all obliques Can't wait to see what I can do in the next 6 weeks!

Make every day count!

Sporto

 

[snagency]

BB Bench Press: 345X4
BB Incline Press: 275X8 - PR
DB Flys: 100X8 - PR
DB Incline Flys: 80X10 - PR
Rack Chins: 200X5 - PR
DB Incline Braced Rows: 115X8 - PR
BB Bent Over Rows: 335X8 - PR
DB Military Press: 115X5 - PR
DB Incline Braced Rear Raises: 45X9 - PR
EZ Standing Curls: 155X5 - PR
EZ Preacher Curls: 100X10 - PR
DB Incline Curls60X8 - PR
BB Decline Close-Grip Bench Press: 305X5 - PR
EX Skull Crushers: 145X8 - PR
Rope Pressdown Extensions: 95X8 - PR
BB Squats: 475X5 - PR & 495X3 - PR
SLDL/RDL Hybrid: 455X5 - PR & 475X3 - PR
Seated Leg Extensions: 305X12 - PR
Seated Leg Curls: 215X10 - PR
Glute/Ham Raises: 50X6 - PR
Seated Calf Raises: 315X5 - PR & 255X8 - PR
Straight Leg Calf Raises: 365X5 - PR & 295X8 - PR

Now, that's what I call a productive offseason! Currently weighing 222lbs...pizza, ice cream, and top 4 abs with all obliques Can't wait to see what I can do in the next 6 weeks!


Sporto

222, still seeing abs with a loose diet.. yessir!

Awesome progress bro, great work. Gotta love them PR's!

 

[Sporto]

Thursday: Upper Body Power

BB Incline Press 55
180X5
180X5
180X5
180X5
180X5

DB Incline Flys
85X8
85X8
85X8

BB Bent Over Rows 55
190X5
190X5
190X5
190X5
190X5

DB Incline Braced Rows
100X10
100X10
100X10

DB Military Press 55
65X5
65X5
65X5
65X5
65X5

DB Incline Braced Rear Raises
45X8
45X8

BB Standing Curls 55
85X5
85X5
85X5
85X5
85X5

DB Incline Curls
60X8
60x7

EZ Skull Crushers 55
85X5
85X5
85X5
85X5
85X5

Rope Pressdowns
170X8
180X8

~All new power exercises this time around. I had to do DB Military Press because of the gym I was at, but when I get back to my normal gym, I will switch those out for BB Military Presses and just try to guess where I might be and go from there. I might also change up BB Standing Curls to EZ Preacher Curls as well...so we will see how it goes. Great workout tonight...got to lift with Ryan1981. He is doing a similar split, so it was nice to go through the same things and bounce ideas back and forth. I'm excited to break some PRs in these new lifts...Lower body power won't be until Sunday. Kera's figure show is tomorrow, so I will be there all day with her. She's already won her WNBF pro card, but sh is still doing this OCB Natural Indiana (the first show I won last year), so I'm really excited to see how she does. She's in FAR better shape than she was when she won her pro card, so we'll see...

Sporto

 

[Sporto]

222, still seeing abs with a loose diet.. yessir!

Awesome progress bro, great work. Gotta love them PR's!

Thanks bro! How's your offseason treating ya? Your last progress pics were pretty lean! ANy shows in the near future?

Sporto

 

[snagency]

Yeah, I was supposed to be seeing you down there for the OCB today till I got derailed by those injuries.. instead I'll be grilling hot dogs & hamburgers for my kids' birthday party and about 20 of their friends..

Almost fully recovered, eating habits are back on track, and just trying to stay lean till I can throw some serious weight around again. All them PR's I see from you & Miller, making me jealous! HAHA..

Hope Kera smokes 'em down there! :chick:

 

[Sporto]

Friday: Lower Body Power

BB Squats 55
260X5
260X5
260X5
260X5
260X5

Seated Leg Extensions
StackX10
StackX10

SLDL/RDL Hybrid
250X5
250X5
250X5
250X5
250X5

Lying Leg Curls
170X8
170X8

Seated Calf Raises
Lots Of WeightX6
Lots Of WeightX6
Lots Of WeightX6

Standing Calf Raises
Stack+Whatever Extra Weight I Could FindX6
Stack+Whatever Extra Weight I Could FindX6
Stack+Whatever Extra Weight I Could FindX6

Lifted in Indianapolis with Ryan and his brother again. The calf machines there suck, so I loaded up with what I could and kept the sets in the rep range I wanted...sometimes you just gotta make do. There wasn't enough weight for the auxillary leg stuff, so I slowed the tempo way down and added extra counts to the squeeze at the top. My legs are already my strength, but they are slowly getting OUT OF CONTROL! Even yesterday I got a nice comment about my calves (which I think are technically now COWS) looked like they had synthol in them That tempo must be doing the trick! Other than that, very slow, form controlled reps in a fast paced workout - it was a lot of fun. With every show of Kera's I go to, I get more and more anxious to step back on stage

Sporto

 

[Sporto]

Yeah, I was supposed to be seeing you down there for the OCB today till I got derailed by those injuries.. instead I'll be grilling hot dogs & hamburgers for my kids' birthday party and about 20 of their friends..

Almost fully recovered, eating habits are back on track, and just trying to stay lean till I can throw some serious weight around again. All them PR's I see from you & Miller, making me jealous! HAHA..

Hope Kera smokes 'em down there! :chick:

Glad to hear you are back and in full swing! PRs are all relative my man...you'll be breaking them in no time! And I'm no Doug Miller, but hopefully in a few years I'll be able to stand up on stage next to him and give him a run for his money!

Sporto

 

[Royd The Noyd]

Do you have any vids of yoru sldl/rdl hybrid out there? I have a pretty good idea of what it is but just want to be sure...

 

[Sporto]

Sunday: Chest/Back Hypertrophy

BB Bent Over Rows 65
205X10
205X10
205X10

Rack Chins
100X10
120X10
120X10

BB Rack Deadlifts+Shrugs
385X10
385X10

Machine Glose Grip Pulldowns
22012
22010

Weighted Hangs
+75lbsX60sec

BB Incline Press 65
170X10
170X10
170X10

BB Bench Press
275X10
275X10
275X10

DB Flys
90X10
90X10
90X10

~Kind of a feel day...I switched up some exercises, so I'll be trying to get a feel for what I can hit in this rep range for them. Workout felt really good though. Still haven't gained weight Holding at 220-22 right now on 500g+ of carbs - gotta love the offseason!

Sporto

 

[Sporto]

Do you have any vids of yoru sldl/rdl hybrid out there? I have a pretty good idea of what it is but just want to be sure...

I'll be making a new one shortly!

Sporto

 

[aefx2387]

I'll be making a new one shortly!

Sporto

Tommy,
What were your carbs like before working with layne and dieting year round? Were you always able to take in so many carbs?