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08-17-2008, 06:59 PM
| #1 |
| Registered User  | Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! 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 Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* |
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08-17-2008, 07:00 PM
| #2 |
| Registered User | 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 Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* |
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08-17-2008, 10:38 PM
| #3 |
| Dedication   | Good luck, This looks Great! Very interesting routine... |
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08-17-2008, 10:49 PM
| #4 |
| Registered User  | When is your next show? Assuming your training for LBM? |
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08-18-2008, 06:23 PM
| #5 |
| Registered User | 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 Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* |
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08-18-2008, 06:24 PM
| #6 | |
| Registered User | Quote:
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 Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* | |
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08-18-2008, 06:25 PM
| #7 | |
| Registered User | Quote:
Sporto Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* | |
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08-18-2008, 06:37 PM
| #8 | |
| NutraPlanet - Board Sponsor  | Quote:
good to see you back and posting here again! NUTRAPLANET - Discount Bodybuilding Supplements, Vitamins, Weightloss Products, and Bulk Nutritional Powders! Hank's Opinion of TNT™ | |
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08-18-2008, 07:18 PM
| #9 | |
| Registered User | Quote:
It's good to be back - especially with an incredible USP stack to take this offseason to uncharted territory! Sporto Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* | |
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08-18-2008, 07:23 PM
| #10 |
| Binging on Pure ****ing Rage Board Sponsor  | 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. USP Labs 'Board Head Honcho' kse (at) usplabsdirect (dot) com. If you have questions: Use E-Mail please! |
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08-18-2008, 07:51 PM
| #11 | |
| Registered User | Quote:
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 Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* | |
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08-18-2008, 08:14 PM
| #12 |
| Registered User  | are u sponsored by both scivation and USP labs? Gimme Bulk X Factor Damnit! |
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08-19-2008, 10:15 AM
| #13 | |
| Binging on Pure ****ing Rage Board Sponsor | Quote:
USP Labs 'Board Head Honcho' kse (at) usplabsdirect (dot) com. If you have questions: Use E-Mail please! | |
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08-19-2008, 07:50 PM
| #14 |
| Registered User | 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 Tommy Jeffers *IFPA Pro* *Scivation Athlete* *USP Labs Athlete* |
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08-19-2008, 09:32 PM
| #15 |
| Registered User | Maybe I missed it but what does the "65" mean after your BB Squat/SLDL lifts? |
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08-20-2008, 12:03 AM
| #16 |
| Registered User |
