2007 OCB Midwest States ~ November 17th

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    2007 OCB Midwest States ~ November 17th


    Monday: 40 Days Out - Chest/Shoulders

    BB Bench Press
    315X4
    315X4
    315X4
    315X4

    DB Incline Press
    100X10
    100X10
    100X9
    100X9

    DB Incline Flys
    55X12
    55X12

    DB Decline Flys
    60X12
    60X12

    DB Military Press
    90X6
    90X6
    90X6
    90X6

    Cable Rear Raises
    17.5X10
    17.5X10
    17.5X10
    17.5X10

    Diet:

    Fat: 40g
    Carbs: 220g
    Protein: 275g
    Calories: 2340cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 199.0

    Sporto

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    Tuesday: 39 Days Out - Back/Traps

    BB Rack Deadlifts
    495X6
    495X6
    495X6
    495X4

    Weighted Pullups
    BW+35X10
    BW+35X10
    BW+35X9
    BW+35X8

    BB Bent Over Rows
    275X10
    275X10
    275X9
    275X8

    BB Shrugs
    405X6
    405X6
    405X6
    405X6

    DB Seated Shrugs
    120X10
    120X10
    120X10
    120X10

    Diet:

    Fat: 40g
    Carbs: 225g
    Protein: 260g
    Calories: 2300cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 197.0

    Sporto
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  3. Professional Member
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    get some current pics up brotha...

    ...I take it you're one of those scivation/primaforce guys?
    Last edited by PumpingIron; 10-10-2007 at 11:41 AM.
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    Quote Originally Posted by PumpingIron View Post
    get some current pics up brotha...

    ...I take it you one fo those scivation/primaforce guys?
    My avatar was from this last Saturday at the 2007 NPC Natural Northern USA on October 6th. My most current pictures are from that which I will post below. My next competition is November 17th, which is what the "countdown" in my headline is referring to.














    And no, I'm in no way affiliated with Scivation/Primaforce. I do not receive any free supplements, nor do I get anything from them. I just happen to like a lot of their stuff.

    Sporto
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  5. Professional Member
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    impressive, how'd you place?
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    Quote Originally Posted by PumpingIron View Post
    impressive, how'd you place?
    I placed 2nd in the light heavyweight division. I'm happy with the result, although I'm a little disappointed I didn't take 1st. The guy that beat me (supposedly by 1 point) had plenty of holes in his physique. His back was a little wider and he had a better peak on his biceps. My legs demolished his and I was weeks ahead in conditioning. But, the judges made their decision, and it's nothing I can control. I brought the best I could for not doing a 'peak week' (I'm still 5 weeks out from the competition I'm dialing in for), so I'm happy with the placing even though I'm not in my peak condition. I'm saving that for DeKalb

    Sporto
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    Wednesday: 38 Days Out - Legs

    BB Squats
    385X4
    385X4
    385X4
    385X4

    Hack Squats
    405X9
    405X9
    405X9
    405X9

    1-Leg Extensions
    100X12
    100X12
    100X12

    1-Leg Curls
    30X12
    30X12
    30X12

    Diet:

    Fat: 40g
    Carbs: 380g
    Protein: 270g
    Calories: 2960cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 196.0

    Sporto
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    NASM Certified Personal Trainer
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    Thursday: 37 Days Out - Biceps/Triceps/Calves/Abs

    EZ Standing Curls
    125X6
    125X6
    125X6
    125X6

    DB Seated Curls
    50X10
    50X10
    50X10
    50X9

    BB Close-Grip Bench Press
    275X5
    275X5
    275X5
    275X5

    EZ Skull Crushers
    115X12
    115X12
    115X11
    115X8

    Seated Calves
    230X6
    230X6
    230X6
    230X6

    Standing Calves
    300X10
    300X10
    300X10
    300X10

    Weighted Hip Lifts
    20X12
    20X12
    20X12
    20X12

    Diet:

    Fat: 45g
    Carbs: 210g
    Protein: 275g
    Calories: 2345cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 195.0

    Sporto
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    NASM Certified Personal Trainer
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    Friday: 36 Days Out - Cardio

    Diet:

    Fat: 45g
    Carbs: 215g
    Protein: 285g
    Calories: 2405cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 195.0

    Sporto
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    NASM Certified Personal Trainer
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    Saturday: 35 Days Out - Cardio

    Diet:

    Fat: 50g
    Carbs: 200g
    Protein: 275g
    Calories: 2350cals

    Cardio:

    Walking uphill at Grade 8.0 @ 3.0mph

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 195.0

    Sporto
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    NASM Certified Personal Trainer
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  11. Advanced Member
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    Sunday: 34 Days Out - Chest/Back

    Not a typical chest and back workout for me. I did quite a few new exercises I haven't done before, and was at a gym where I had access to some heavier dumbbells, so I waas doing some heavy incline dumbbell work. This was an incredible workout, and I had a VERY intense training partner. I don't know if I want to spoil the secret just yet, but this particular training day was geared toward something very specific and pretty special. The details will be known to all shortly...

    Diet:

    Fat: 45g
    Carbs: 320g
    Protein: 225g
    Calories: 2585cals

    Cardio:

    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 195.0

    Sporto
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    Monday: 33 Days Out - Shoulders/Traps/Abs

    DB Military Press
    90X6
    90X6
    90X6
    90X6

    Cable Rear Raises
    22.5X8
    17.5X8
    17.5X8
    17.5X8

    DB Seated Shrugs
    127.5X6
    127.5X6
    127.5X6

    DB Incline Shrugs
    100X8
    100X8
    100X8

    Weighted Hip Lifts
    20X12
    20X12
    20X12

    Diet:

    Fat: 50g
    Carbs: 200g
    Protein: 275g
    Calories: 2350cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 196.0

    Sporto
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    NASM Certified Personal Trainer
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    Tuesday: 33 Days Out - Cardio

    Diet:

    Fat: 50g
    Carbs: 200g
    Protein: 275g
    Calories: 2350cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 197.0

    Sporto
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    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Wednesday: 32 Days Out - Biceps/Triceps/Calves

    EZ Standing Curls
    125X6
    125X6
    125X6
    125X6

    Close-Grip Bench Press
    255X5
    255X5
    255X5
    255X5

    DB Seated Curls
    50X10
    50X10
    50X8
    50X8

    EZ Skull Crushers
    125X10
    125X10
    125X8
    125X8

    Seated Calves
    270X6
    270X6
    270X6

    Standing Calves
    315X10
    315X10
    315X8

    Diet:

    Fat: 50g
    Carbs: 200g
    Protein: 275g
    Calories: 2350cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 196.0

    Sporto
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    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
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    Thursday: 31 Days Out - Legs/Abs

    Hack Squats
    495X6
    495X6
    495X6
    495X6

    Stiff-Leg Deadlifts
    275X8
    275X8
    275X8
    275X8

    Leg Extensions
    295X10
    295X10
    295X10
    295X10

    Leg Curls
    125X12
    125X12
    125X12
    125X12

    Weighted Hip Lifts
    25X12
    25X12
    25X12

    Diet:

    Fat: 45g
    Carbs: 325g
    Protein: 245g
    Calories: 2685cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 195.0
    ~Hack Squats felt super great today

    Sporto
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  16. Professional Member
    Hank Vangut's Avatar
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    thanks for keeping this log.
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    Quote Originally Posted by Hank Vangut View Post
    thanks for keeping this log.
    No problem Hank...thanks for following along!

    Sporto
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    Today is a good day. I caught some horrible food poisoning when I got back from Vegas and I have been bed-ridden for the last two days. I'm at work finally, and this evening I will work out as scheduled now that I am feeling so much better. I'm kinda scared to see waht the scale says though lol. I tried my best to hit my protein/calorie numbers, but I fell short both days. It was horrible. But today I am feeling great, back at work, and am looking forward to beginning my next rotation of lifts. I'll either post my update tonight or tomorrow!

    Sporto
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    Friday: 22 Days Out - Chest/Shoulders

    BB Bench Press
    305X5
    305X5
    305X5
    305X5

    DB Incline Press
    100X9
    100X9
    100X8
    100X8

    Machine Flys
    200X12
    200X12
    200X11
    200X10

    DB Military Press
    90X6
    90X6
    90X6

    Cable Lateral Raises
    17.5X10
    17.5X10
    17.5X10

    Cable Rear Raises
    17.5X10
    17.5X10
    17.5X10

    Diet:

    Fat: 51g
    Carbs: 203g
    Protein: 283g
    Calories: 2403cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 194.0
    ~Workout felt great despite being sick for 2 days

    Sporto
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    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  20. Advanced Member
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    Age
    34
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    Level
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    Lv. Percent
    48.59%

    Friday: 22 Days Out - Chest/Shoulders

    BB Bench Press
    305X5
    305X5
    305X5
    305X5

    DB Incline Press
    100X9
    100X9
    100X8
    100X8

    Machine Flys
    200X12
    200X12
    200X11
    200X10

    DB Military Press
    90X6
    90X6
    90X6

    Cable Lateral Raises
    17.5X10
    17.5X10
    17.5X10

    Cable Rear Raises
    17.5X10
    17.5X10
    17.5X10

    Diet:

    Fat: 51g
    Carbs: 203g
    Protein: 283g
    Calories: 2403cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 194.0
    ~Workout felt great despite being sick for 2 days

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  21. Advanced Member
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    34
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    Lv. Percent
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    Friday: 21 Days Out - Back/Traps

    Weighted Pullups
    BW+50X6
    BW+60X6
    BW+50X6
    BW+50X6

    BB Bent Over Rows
    275X8
    275X8
    275X8
    275X8

    Machine Close-Grip Rows
    240X8
    240X8
    240X8
    240X8

    BB Shrugs
    405X10
    405X10
    405X8
    405X8

    DB Seated Shrugs
    100X12
    100X12
    100X12
    100X12

    Weighted Hip Lifts
    20X10
    20X10
    20X10

    Diet:

    Fat: 32g
    Carbs: 267g
    Protein: 259g
    Calories: 2392cals

    Cardio:

    30 Minutes Walking Uphill

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Primaforce Elastimine (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 195.0
    ~I goofed and screwed up my ratios today, but calories were kept under control

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  22. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Sunday: 20 Days Out - Biceps/Triceps

    EZ Standing Curls
    125X6
    125X6
    125X6
    125X6

    Close-Grip Bench Press
    275X5
    275X5
    275X5
    275X5

    DB Seated Curls
    50X10
    50X10
    50X10
    50X10

    EZ Skull Crushers
    125X10
    125X10
    125X10
    125X10

    Diet:

    Fat: 34g
    Carbs: 232g
    Protein: 286g
    Calories: 2378cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Dr. Rexall's Fish Oil (Morning/Evening)
    Primaforce Elastimine (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 194.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  23. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%























    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  24. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Monday: 19 Days Out - Legs/Abs

    BB Squats
    385X5
    385X5
    385X5
    385X5

    Hack Squats
    495X8
    495X8
    495X8
    495X8

    1-Leg Extensions
    120X10
    120X10
    120X10
    120X10

    1-Leg Lying Curls
    40X12
    40X12
    40X12
    40X12

    Weighted Hip Lifts
    25X12
    25X12
    25X12

    Diet:

    Fat: 49g
    Carbs: 330g
    Protein: 212g
    Calories: 2609cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Primaforce Elastimine (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 193.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  25. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Tuesday: 18 Days Out - Modified Stubborn Fat Protocol 2.0

    Diet:

    Fat: 50g
    Carbs: 200g
    Protein: 275g
    Calories: 2350cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Scivation Sesamin (Morning/Evening)
    Primaforce Elastimine (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Ergopharm Amp (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)

    ~Bodyweight - 194.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  26. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Wednesday: 17 Days Out - Chest/Shoulders

    BB Bench Press
    305X5
    305X5
    305X4
    305X4

    DB Incline Press
    100X10
    100X10
    100X9
    100X8

    Machine Flys
    200X12
    200X12
    200X11
    200X11

    DB Military Press
    90X6
    90X6
    90X6

    Cable Lateral Raises
    17.5X10
    17.5X10
    17.5X10

    Cable Rear Raises
    17.5X10
    17.5X10
    17.5X10

    Diet:

    Fat: 49g
    Carbs: 215g
    Protein: 269g
    Calories: 2377cals

    Cardio:

    None

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Workout)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Evening)

    ~Bodyweight - 193.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  27. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Thursday: 16 Days Out - Back/Traps

    BB Rack Deadlifts
    495X5
    495X5
    495X5
    495X4

    Weighted Rack Chins
    BW+137.5X8
    BW+137.5X8
    BW+137.5X7
    BW+137.5X7

    BB Bent Over Rows
    275X8
    275X8
    275X8
    275X8

    DB Seated Shrugs
    137.5X6
    137.5X6
    137.5X6

    DB Incline Shrugs
    100X10
    100X10
    100X10

    Diet:

    Fat: 53g
    Carbs: 198g
    Protein: 253g
    Calories: 2281cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals/Pre Workout)
    USP Labs P-slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre/Workout/Evening)

    ~Bodyweight - 193.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  28. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Friday: 15 Days Out - Biceps/Triceps

    EZ Standing Curls
    135X6
    135X6
    135X5
    135X5

    Close-Grip Bench Press
    275X5
    275X5
    275X4
    275X4

    DB Seated Curls
    50X10
    50X10
    50X9
    50X8

    EZ Skull Crushers
    125X10
    125X10
    125X9
    125X8

    Diet:

    Fat: 48g
    Carbs: 213g
    Protein: 261g
    Calories: 2328cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 194.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  29. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Saturday: 14 Days Out - Legs/Abs

    BB Squats
    405X6
    405X6
    405X5
    405X5

    BB Stiff-Leg Deadlifts
    315X8
    315X8
    315X8

    Hack Squats
    495X8
    495X8
    585X6
    585X6

    1-Leg Extensions
    2 sets of 10-12
    *Can't remember weight used

    1-Leg Curls
    2 sets of 10-12
    *Can't remember weight used

    1-Leg Calf Raises
    270X6
    270X6
    270X6

    Donkey Calf Raises
    3 sets of 8-10
    *Can't remember weight used

    Diet:

    Fat: 44g
    Carbs: 327g
    Protein: 253g
    Calories: 2716cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 195.0
    ~Couldn't remember some weights used since this workout was done at a different gym. Volume was higher than normal, but it was because we were shooting the next episode of "Inside the Life of a Natural Pro" so we tried to get in some extra stuff for the camera.

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  30. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Sunday: 13 Days Out - Cardio

    Diet:

    Fat: 52g
    Carbs: 180g
    Protein: 268g
    Calories: 2260cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 192.0
    ~Lowered carbs on all days by 20g and added 5 intervals of cardio each HIIT day
    ~Less than 2 weeks...I'm not going to leave any stone unturned...this competition is MINE!

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  31. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Monday: 12 Days Out - Chest/Shoulders

    BB Incline Press
    265X5
    265X5
    265X4

    BB Bench Press
    275X8
    275X8
    275X7

    DB Incline Flys
    50X12
    50X12

    DB Decline Flys
    55X12
    55X12

    Cable Crossovers
    40X8
    40X8
    40X8

    Cable Lateral Raises
    20X8
    20X8
    20X8
    20X8

    Cable Rear Raises
    20X8
    20X8
    20X8
    20X8

    Diet:

    Fat: 44g
    Carbs: 188g
    Protein: 280g
    Calories: 2268cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Scivation Xtend (During Workout/Cardio/Throughout Day)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre-Workout/Evening)

    ~Bodyweight - 192.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  32. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Tuesday: 11 Days Out - Back/Traps

    Weighted Rack Chins
    BW+137.5X8
    BW+137.5X8
    BW+137.5X8
    BW+137.5X8
    BW+137.5X8
    BW+137.5X8

    BB Bent Over Rows
    275X8
    275X8
    275X8
    275X8
    275X8
    275X8

    DB Seated Shrugs
    137.5X8
    137.5X8
    137.5X8

    DB Incline Shrugs
    100X12
    100X12
    100X12

    Diet:

    Fat: 45g
    Carbs: 300g
    Protein: 240g
    Calories: 2565cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation VasoXplode (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 191.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  33. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Wednesday: 10 Days Out - Legs/Abs

    Hack Squats
    495X6
    495X6
    495X6
    495X6

    BB Squats
    325X8
    325X8
    325X8
    325X8

    1-Leg Extensions
    120X10
    120X10
    120X10

    1-Leg Curls
    50X10
    50X10
    50X10

    Weighted Hip Lifts
    25X10
    25X10
    25X10

    Diet:

    Fat: 42g
    Carbs: 192g
    Protein: 274g
    Calories: 2242cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Cissus (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Primal NO2 (Pre-Workout)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 191.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  34. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Thursday: 9 Days Out - Biceps/Triceps/Calves

    EZ Standing Curls
    135X6
    135X6
    135X6
    135X5

    Close-Grip Bench Press
    255X5
    255X5
    255X5
    255X5

    DB Seated Curls
    50X8
    50X8
    50X8
    50X8

    EZ Skull Crushers
    135X8
    135X8
    135X8
    135X8

    Seated Calves
    180X8
    180X8
    180X8

    Standing Calves
    330X6
    330X6
    330X6

    Diet:

    Fat: 45g
    Carbs: 180g
    Protein: 275g
    Calories: 2270cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Cissus (Morning/Evening)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce Primal NO2 (Pre-Workout)
    Primaforce Creaform (Post-Workout)
    Primaforce Substance WPI (Pre/Post-Workout)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 191.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  35. Professional Member
    Hank Vangut's Avatar
    Stats
    5'10"  176 lbs.
    Join Date
    Dec 2005
    Age
    41
    Posts
    3,734
    Rep Power
    1976
    Level
    42
    Lv. Percent
    29.85%
    Achievements Activity ProPosting Pro

    just over a week out. how are you feeling?

    i notice you always go to an even number of reps per set. for example these sets -
    Standing Calves
    330X6
    330X6
    330X6

    does this mean that you choose a weight that you can always complete 6 reps with? do you ever train to failure?

    it would seem that with this routine the first few sets would be easy and maybe the last a challenge. is that correct?
  36. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Friday: 8 Days Out - Cardio

    Diet:

    Fat: 49g
    Carbs: 189g
    Protein: 270g
    Calories: 2277cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Cissus (Morning/Evening)
    Primaforce Primal NO2 (Pre-Workout)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 190.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  37. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Quote Originally Posted by Hank Vangut View Post
    just over a week out. how are you feeling?

    i notice you always go to an even number of reps per set. for example these sets -
    Standing Calves
    330X6
    330X6
    330X6

    does this mean that you choose a weight that you can always complete 6 reps with? do you ever train to failure?

    it would seem that with this routine the first few sets would be easy and maybe the last a challenge. is that correct?
    I'm feeling quite great actually...a little lethargy and hunger, but nothing I can't handle.

    I don't train to failure...always 1 rep shy on a contest cut. CNS is an important issue to consider here...

    Each set is rough, and some workouts will show a drop in the numbers...I'm just fighting like hell to maintain my strength right now while losing that last little bit. So volume comes down when I see intensity start to fade in the latter sets...

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  38. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Saturday: 7 Days Out - Cardio

    Diet:

    Fat: 51g
    Carbs: 185g
    Protein: 268g
    Calories: 2267cals

    Cardio:

    Modified Stubborn Fat Protocol 2.0
    Posing

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation Xtend (During Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Cissus (Morning/Evening)
    Primaforce Primal NO2 (Pre-Workout)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight - 190.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  39. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%



    One picture this time, just to show progress of the glutes. The rest of the physique I'll save for show day

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  40. Advanced Member
    Sporto's Avatar
    Join Date
    Dec 2003
    Age
    34
    Posts
    605
    Rep Power
    434
    Level
    19
    Lv. Percent
    48.59%

    Sunday: 6 Days Out - Cardio

    Diet:

    Fat: 45g
    Carbs: 220g
    Protein: 287g
    Calories: 2433cals
    Sodium: 3505mg
    Water: 2 gallons

    Cardio:

    10 Minute Warmup
    10 HIIT Intervals (45 seconds @ 50-60% then 15 seconds as hard as possible)
    5 Minute Break - Stretch
    20 Minutes Walking Uphill (3.0mph @ 9.0 incline)
    5 Minute Break
    10 HIIT Intervals (45 seconds @ 50-60% then 15 seconds as hard as possible)
    Finish - Stretch

    Supplements:

    Now Foods Multi-Vitamin (Morning/Evening)
    Ergopharm Amp (Pre-Workout)
    Scivation Sesamin (Morning/Evening)
    Scivation Dialene-4 (Pre-Workout)
    Scivation Xtend (Pre/During/Post Workout/Cardio)
    Primaforce Elastimine (Morning/Evening)
    Primaforce Cissus (Morning/Evening)
    Primaforce Primal NO2 (Pre-Workout)
    Primaforce Yohimbe HCL (Pre Cardio)
    Primaforce ZMA (Evening)
    USP Labs Anabolic Pump (Pre-Carb Meals)
    USP Labs P-Slin (Pre-Carb Meals)
    USP Labs PowerFull (Pre-Workout)
    USP Labs SuperCissus (Morning/Pre Workout/Evening)

    ~Bodyweight 189.0

    Sporto
    IFPA Professional Bodybuilder
    NASM Certified Personal Trainer
    Scivation Sponsored Athlete
  

  
 

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