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

I tried to take a couple of back pictures on my phone tonight before my workout, but it doesn't appear that they turned out all that well...the light above me is glaring pretty bad. Anyway, here's where I am at so far after a year of some off-season growth...

One for width:
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One for depth:
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Sporto
 
Somewhat of a comparison from the difference in the last 18 months and being 25lbs. lighter...

Lat Spread @ 245lbs. - April 2007
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Lat Spread @ 220lbs. - January - 2009
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Rear Double Bi @ 245lbs. - April 2007
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Rear Double Bi @ 220lbs. - January 2009
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Sporto
 
I had to restructure my workouts, exercises, and days working out because of the opening hours at my local gym. Over the last 4 days, I had 3 hypertrophy workouts - chest/back, shoulders/arms, and legs/calves/abs. I was using different machines than I normally use as well, so the weights and amounts are pretty irrelevant. On the free weight exercises I didn't break any PRs or anything, I mainly lifted at about 80-85% on everything and backed off a little bit. I will be back up to full intensity starting this coming week. Tax season officially starts as well, so I iwll be lifting at 6am now. Lots of changes taking place, so I've been just using the time lately to get adjusted to everything.

2009 has begun, and I have more work to do!

Oh, and I started going A2A on my squats and holy hell, my glutes aren't very strong! I could only work up to sets of 8 with 405 so far :(

Sporto
 
snagency said:
..only.. :blink:

Sheesh. Nice pics Tommy, obvious progress.
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Well, considering I was busting out twice as many reps with that weight by stopping just shy (or right at) parallel. My structure and center of gravity is such that I'm still unsure as to whether or not I should continue doing squats A2A. I'd almost rather rely on the SLDL/RDLs to hit the glutes with heavy weight. We'll see...

And you are making SOLID progress yourself! Keep at it! Are you planning on any contests soon?

Sporto
 
Nah.. just acting like it, hahaa! Really into my cut-scene atm, we'll see where this takes me. With my injuries & then the virus I caught before Christmas, really hindered my progress in hoped-for mass gains this off-season.

What you do is (squat form) is obviously working for you, don't know if I'd change that bro. I myself like utilizing various forms, but I don't have anywhere close to your leg development or strength.. so I feel a little foolish recommending something to you! :D
 
Chest/Back Power

BB Bench Press
325X5
330X5
335X5
340X4

DB Incline Flys
100X7
100X7
100X7

Weighted Pullups
BW+70X7
BW+80X5
BW+80X5
BW+80X4

BB Pendlay Rows
255X7
275X7
275X7

Bodyweight
220lbs.

Sporto
 
nice work tommy!
you look like you could cut for a few weeks and be comp ready.
and the little bit of calf i see looks much more developed than they were apr '07.
 
Shoulers/Arms Power

DB Military Press
105X7
105X7
105X6

* Found some 105s, but they still jump to 120s after that, so I wanted to get in multiple sets of 7 instead of multiple sets of 3 - just my preference for this workout.

DB Rear Raises
45X7
50X7

BB Standing Curls
160X5
160X5
160X4

BB Preacher Curls
130X7
130X6

BB Skull Crushers
155X5
165X5
165X4

Rope Extensions
95X7
95X7

Sporto
 
Hank Vangut said:
nice work tommy!
you look like you could cut for a few weeks and be comp ready.
and the little bit of calf i see looks much more developed than they were apr '07.
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Thanks! I'll need more than just a few weeks, but I'm hoping to bring a much newer and improved physique to the stage this time around. And the calves have come along nicely just like the back has...they get an honorable mention for Most Improved Muscle (behind back of course)

Sporto
 
Sporto said:
Thanks! I'll need more than just a few weeks, but I'm hoping to bring a much newer and improved physique to the stage this time around. And the calves have come along nicely just like the back has...they get an honorable mention for Most Improved Muscle (behind back of course)

Sporto
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Have you recieved?
 
USPLabs said:
Have you recieved?
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YES! I got home today after a ong day of work and was like a kid in a candy store...you went overboard with your generosity as usual and I'm very grateful - THANK YOU!

Time to kick these workouts up another couple notches!

Sporto
 
Chest/Back Hypertrophy

BB Bench Press
295X10
295X9
295X8
295X8

DB Incline Press
105X12
105X12
105X11
105X10

Weighted Pullups
25X12
25X12
25X10
25X10

BB Pendlay Rows
225X12
225X12
225X12
225X10

~ I did what I could for a quick 45-50 minute workout. Strength isn't all the way back yet, and I could tell it started to fade a little faster than normal, but I kind of expected that. Before you know it, I'll be firing on all cylinders and breaking more PRs before contest prep begins. Plus, I now have the magic 3 P's back in play - PSlin, Prime, and Powerfull!!!

Sporto
 
Sporto said:
~ I did what I could for a quick 45-50 minute workout. Strength isn't all the way back yet, and I could tell it started to fade a little faster than normal, but I kind of expected that. Before you know it, I'll be firing on all cylinders and breaking more PRs before contest prep begins. Plus, I now have the magic 3 P's back in play - PSlin, Prime, and Powerfull!!!
Click to expand...

Aww shiiite! :thumbsup:
Scary.
 
Shoulers/Arms Hypertrophy

DB Military Press
90X10
95X10
100X10

Cable Rear Raises
#3X12
#3X12
#3X12

EZ Standing Curls
115X10
120X10
120X10

DB Seated Curls
45X12
45X12

BB Close Grip Bench Press
255X10
265X10
275X9

Rope Extensions
#14X12
#14X12
#14X10

Sporto
 
Chest/Back Power

BB Bench Press
345X4
345X4
345X4
345X4

BB Incline Press
295X6
295X6
295X6
295X5

Weighted Pullups
BW+85X4
BW+85X4
BW+85X4
BW+85X3

Rack Chins
190X6
190X6
190X6
190X5

Sporto
 
I see this from 1/07:

BB Bench Press
325X5
330X5
335X5
340X4

and this from today:

BB Bench Press
345X4
345X4
345X4
345X4

I'll take that progress in a 1-week period bro! :thumbsup:
Nice work!
 
Shoulers/Arms Power

DB Military Press
110X6
115X5
115X4

DB Rear Raises
50X6
50X6
50X6

BB Standing Curls
155X6
165X4
165X3

EZ Preacher Curls
130X6
130X6
130X5

BB Skull Crushers
155X5
165X5
165X4

Rope Extensions
100X6
100X6
100X6

Sporto
 
snagency said:
I see this from 1/07:

BB Bench Press
325X5
330X5
335X5
340X4

and this from today:

BB Bench Press
345X4
345X4
345X4
345X4

I'll take that progress in a 1-week period bro! :thumbsup:
Nice work!
Click to expand...

Well, in all fairness I wasn't going 100% that workout - I was still feeling things out from taking a couple weeks off. But I've got Prime now, so it's all good :D

Sporto
 
Had a great workout today! It was leg power day, and with the weight used and the quality sets done, I was ready to take a nap after I got home and had my post workout meal! I did some A2A squats with my wrestling shoes and no belt - those were hard! My glutes and hammies are areas I'm really working on right now, so it will be worth it. I followed up with some SLDLs, walking lunges (PR!), some straight and seated calf work, and finished off the workout with some weighted abs. I was cooked! It's off to Texas Roadhouse tonight with the girlie for some steak and potatoes :)

Sporto
 
Royd The Noyd said:
How often do you stretch? Any advice for tight hips? I try to stretch and do different things all the time but to no avail.
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I stretch everyday, but I don't do anything special...it takes time to get some flexibility, I just have to keep at it and do what I can...

Sporto
 
Tonight's workout was interesting. I went in with the most incredibly pounding headache, yet I was able to smoke some new PRs. It was also one of those workouts where you seem to look bigger/leaner than you really are when you are looking at yourself in the mirror. I think we all have those workouts - some where we look tiny and flat, and some where you just look huge and ripped. The workout took about an hour and after hitting some supersets, the pump literally hurt! Did some DB military press, DB lateral raises (light, shoulder was bothered a little), standing curls (PR!), skull crushers (PR!), and started my new FAVORITE bicep exercise - the cable preacher curl (these suckers burned!), and topped it off with some rope extensions. Time to sleep and murder the legs tomorrow - I want to tear the glutes so bad that it hurts to sit for 2 days...

Sporto
 
Sporto said:
I stretch everyday, but I don't do anything special...it takes time to get some flexibility, I just have to keep at it and do what I can...

Sporto
Click to expand...

I hear ya man.


Sporto said:
Tonight's workout was interesting. I went in with the most incredibly pounding headache, yet I was able to smoke some new PRs. It was also one of those workouts where you seem to look bigger/leaner than you really are when you are looking at yourself in the mirror. I think we all have those workouts - some where we look tiny and flat, and some where you just look huge and ripped. The workout took about an hour and after hitting some supersets, the pump literally hurt! Did some DB military press, DB lateral raises (light, shoulder was bothered a little), standing curls (PR!), skull crushers (PR!), and started my new FAVORITE bicep exercise - the cable preacher curl (these suckers burned!), and topped it off with some rope extensions. Time to sleep and murder the legs tomorrow - I want to tear the glutes so bad that it hurts to sit for 2 days...

Sporto
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Are you still taking Prime? Possibly raising your blood pressure (headaches)?
 
Sporto is a beast...still going crazy strong i see...i haven't been in this log for awhile so it was good catching up on your great progress..i am real drained from a workout i just did so maybe its a brainfreeze but what are A2A squats(i hope its not something blatantly obvious..)?

neways great progress
 
snagency said:
A2A = ass-to-ankles bro. :p

I call these ATG, but I'm sure there are a few terms for the motion..
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Ok i had a feeling it was something like ATG...and i shoulda known somethin bout ankles haha thanks tho
 
I simply murdered my legs today - just a brutal slaughter! Started off with deadlifts for sets of 10 (PR from what I can remember lol), moved into A2A squats for sets of 10, followed up with leg extensions until my knees started buckling just walking to the water fountain, then did some rest pause sets with both straight leg and seated cow raises (they'll be turing into BULLS soon!), and topped it off with some weighted ab work. I am officially ready for a NAP!

But first, gotta get me some pasta and Xtend! I got my Watermelon Xtend in the mail yesterday and I felt like I just won the lottery! This is by far my favorite flavor!

Sporto
 
A quick post while the internet connection is working:

Last couple of workouts were pretty good. First one was Chest/Back Power...I wanted to lift a little heavier than normal just to see where I was at. I did some triples and doubles of BB Bench Press and Weighted Pullups. I followed up with some sets of 5-6 reps of Incline Flys (first set was 105s for 7) and BB Pendlay Rows (was able to get 315 for 5 reps).

Yesterday I hit up Shoulders/Arms Power...I went ahead and did arms first and had some sets of 3-4 with BB Standing Curls and Skull Crushers and followed up with sets of 5-6 reps with Preacher Curls and Rope Extensions. Then I did some DB Military Press and some DB Rear Raises to finish up shoulders.

Overall my strength felt pretty good. I did better than I thought I was going to on bench press and pendlays. Tonight is a much needed rest day and I will pick things back up tomorrow with Power Leg Day.

Sporto
 
Wow...tax season has been relentless. It hasn't affected my workouts, but it has affected my time online, and my eating (lost about 10lbs so far lol). I was thinking the other day, I might as well turn this into a mini-cut before the Arnold :D I think what I'm going to have to do is set my alarm on my phone to remind me to eat every so often. I get so busy that I don't think to eat until after 4-5 hours go by...then I'm starving and just realize time has flown by! So we'll see if I can change that and start growing...

Let's see...been doing a lot of volume lately and just mixing things up a bit. I might move to a one muscle group a week/high volume thing for a few weeks and just focus in on hammering away at a muscle group before moving back into more powerbuilding.

Tonight was legs, and I'm finding that my new squat form is doing doing wonders for my glutes and hamstrings. I'm doing both A2A squats and DB walking lunges on the same day, and after those 2 exercises, my glutes and hams are scorched. I've been adding in single leg extensions with the sporto tempo for some quad work (might throw in some hip sled/leg press next time) and doing some rest pause and drop sets for the cows. Finally walking 105s for 10 each leg for multiple sets - those hurt! A2A squats are back up to 4 plates for hypertrophy sets (I just need time to build up that bottom part of the squat).

Chest and back was a couple days ago...from what I remember, I was inclining 120s for multiple sets of 8-10, db flys, machine flys and some bb bench press (slow and explosive - grea pump!). For back I was doing some pendlay rows with 275 and 285 for 8-10 reps, so 1 arm DB rows with those 120s supported against a low incline, and some weighted pullups with a 45 for 8-10. Next time around, I'll start adding back in some weighted hangs.

For shoulders and arms yesterday, I just did a couple of fast supersets of DB laterals and DB rear raises at the end because I was pressed for time. Preacher curls supersetted with skull crushers and Standing DB curls supersetted with rope extensions for a pump that literally hurt!

I can't wait for

a) The Arnold
b) April 15th
c) to fall asleep in about 5 mins...

Sporto
 
CoreDoug said:
Yo Sporto - Post your weights! I like the motivation!

Good job crushing it!
Click to expand...

Will do! Time online sucks lately because of tax season...

If you go to the Arnold this year, I promise I won't get you sick again lol

Sporto
 
Sporto said:
Tonight was legs, and I'm finding that my new squat form is doing doing wonders for my glutes and hamstrings. I'm doing both A2A squats and DB walking lunges on the same day, and after those 2 exercises, my glutes and hams are scorched. Sporto
Click to expand...
Ahh yes, fun stuff! Glad you're finding this beneficial. :)
 
Gonna switch things up for the next few weeks! There's just no way with things right now that I can get into the gym at 6am...the gym is switching up morning hours and they are open until 10 throughout the week anyway, so I've been going after I get off of work around 830 or so. Now, what I plan on doing is taking 1 muscle group and blasting the living daylights out of it (you know, that whole one muscle group a week thing) just for a fe weeks until things slow down. I don't have a whole lot of time at the gym after I find a place to park, get in there, warmup, etc...so for about 45 minutes I am going to hammer away with a variety of techniques until time frees up more and I have the ability to take my time doing multiple muscle groups the way I want to (plus I need a little break away from the power/hyper routine for a bit).

So last night was chest...I started off doing some heavy bench presses, but strength wasn't where I wanted it to be...so I ended up lowering the weight some and doing some rest pauses. Went to incline flys - did some rest pauses there, went to some cable flys, did some rest pauses there, took some dumbbells and did some spider stretching in the fly position, and finished off with a set of dips (chest leaning forward to hit more chest than tricep) until I couldn't hold myself up anymore...

1) Drenched in sweat
2) Painful pump
3) Chest is painfully sore today
4) Legs still hurt from 3 days ago

I don't know how much I weigh, but I look skinny :(

Sporto
 
Sporto said:
I don't know how much I weigh, but I look skinny :(

Sporto
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do this make 3-4 cups of oatmeal and mix in protein and every berry you can think of and some nuts and even a dash of olive oil and even some leucine and keep it at the desk and just eat that...tastes great and more importantly good for you and EASY to make in bulk!

o yea and take an Anabolic Pump and a few fish oils before chowing down on it!
 
Last few days have been great! We are through the busiest part of tax season (thank god) so I will have more time online and will be a lot more available to everyone!

I weighed myself today - down to 215. Yikes! My strength is ok...not setting PRs or anything, but I'm happy with where I am at for not tracking macros, and my workouts being hit and miss a little bit lately.

Since my last posting, I have had 3 workouts:

Back! I started off with rack deadlifts (pins were set so bar is upper shin/below knee cap) and worked up to 600lbs for 5 reps. Followed up with a few work sets of rack chins (170 for 10 reps) and pendlay rows (255 for 12 reps) and polished off the workout with bodyweight pullups (sets of 12) - with a nice set of weighted hangs (100lbs) to finish up. Let me just say that my back is STILL sore today 3 days later!

Then yesterday I did shoulders and arms. I started off doing db military presses (100s for working sets of 11,11,10), some cable rear raises and db lateral raises for soem working sets in the 8-12 rep range. Biceps I did a few works sets with preacher curls (felt strong!) so I did a nice rest pause set and moved to decline skull crushers and did the exact same thing (a few work sets then a rest pause set)...talk about a painful pump! Last exercise for each was some db concentration curls (55s for sets of 10-12) and rope extensions (worked up to the stack for sets of 10-12) to finish up. I couldn't exactly wash what little hair I have left in the shower that night!

Tonight was legs. I switched it up a little bit because my lower back was still tight from back day. I started off with some light SLDL/RDLs to help get the blood moving, felt great, bumped the weight, felt great, bumped the weight....before I knew it, I was doing 405 for sets of 10. I hopped on the hip sled and started off light again, then worked up to 22 plates for 3 sets of 8 (oooooh it's the deep burn!). Then I did some sporto tempo single leg extension/leg curl rest pause sets and decided to stand next to the trash can in case I threw up. Got home, downed about 6 scoops of xtend, some oatmeal, and now I feel like I could take on the world! Ok, not really...but I am feeling great - although my lwoer back will probably be pissed at me tomorrow!

Keep killing it guys...you all motivate me to bring it every singel day in the gym. I'm excited to see you all at the Arnold!

Sporto
 
USPLabs said:
do this make 3-4 cups of oatmeal and mix in protein and every berry you can think of and some nuts and even a dash of olive oil and even some leucine and keep it at the desk and just eat that...tastes great and more importantly good for you and EASY to make in bulk!

o yea and take an Anabolic Pump and a few fish oils before chowing down on it!
Click to expand...

I've been doing this exact same thing...I make a huge bowl of it and pick at it in between tax returns - works like a charm!

And I prefer 1 AP and 1 Pslin :)

Sporto
 
Good stuff today...took a long lunch and just worked out during the early afternoon. It's amazing how fast a workout can be when you don't have to wait on equipment or pretend to be interested to people's artificial conversations. I worked out at a different location and had access to some Hammer Strength equipment which was a very nice change of pace. I think I will continue to lift at this location so that I can use this equipment for a while.

HS Incline Press
4 plates + 25 for 5 sets of 5 reps

HS Flat Press
4 Plates for 4 sets of 10 reps

DB Incline Flys
90s for 3 sets of 8 reps (chest was cooked from the HS exercises!)

Cable Crossovers
1 RP set - 100 for 10,8,6

DB Fascia Stretch - held 75s in fly position for as long as I could stand it

Bodyweight Dips (Leaned forward to emphasize chest) - Did as many as I could until I couldn't hold myself up...didn't count the reps - only concentrated on the PAIN!

Sporto
 
Sporto said:
It's amazing how fast a workout can be when you don't have to wait on equipment or pretend to be interested to people's artificial conversations.
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That's why I work out in my garage.. ;)
I never pretended to be interested in other ppl's banal conversations anyway -- everyone just thought I was a dick. Okay by me..
 
Sporto said:
Good stuff today...took a long lunch and just worked out during the early afternoon. It's amazing how fast a workout can be when you don't have to wait on equipment or pretend to be interested to people's artificial conversations. I worked out at a different location and had access to some Hammer Strength equipment which was a very nice change of pace. I think I will continue to lift at this location so that I can use this equipment for a while.

HS Incline Press
4 plates + 25 for 5 sets of 5 reps

HS Flat Press
4 Plates for 4 sets of 10 reps

DB Incline Flys
90s for 3 sets of 8 reps (chest was cooked from the HS exercises!)

Cable Crossovers
1 RP set - 100 for 10,8,6

DB Fascia Stretch - held 75s in fly position for as long as I could stand it

Bodyweight Dips (Leaned forward to emphasize chest) - Did as many as I could until I couldn't hold myself up...didn't count the reps - only concentrated on the PAIN!

Sporto
Click to expand...


Try Girandi dips next time...chin to chest, feet underneath.....killer.....
 
Training
Day 1: Chest/Back Power
Day 2: Shoulders/Arms Power
Day 3: Leg/Cows/Abs Power
Day 4: Rest
Day 5: Chest/Back Hypertrophy
Day 6: Shoulders/Arms Hypertrophy
Day 7: Legs/Cows/Abs Hypertrophy
Day 8: Rest

Diet
Fat: 90g
Carbs: 400g
Protein: 220g
Calories: 3290cals

Supplements

Now Foods Multi-Vitamin
Scivation VasoCharge
Scivation Xtend
Scivation Sesamin
Scivation Essential-FA
Scivation Chocolate Whey
Primaforce Beta Alanine
Primaforce Insopro-R
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs Prime

~Ahhh...FINALLY! I've been sick for over a week and yesterday was my first day back in the gym. I've lost quite a few pounds, although my abs are solid from all the coughing! I usually get sick once a year, and it's always right around this time because of all the traffic from tax season. Last year, I was sick during the Arnold and it was HELL! So at least I got it out of the way and can enjoy the Arnold a lot more this year! So now it's back to business! I've got an enormous fire lit under me now - especially after watching my boy Layne break the APA 220lbs. class deadlift world record doing 3X his bodyweight raw! He depleted a little bit down to 215 and deadlifted 645 with only a belt, knee sleeves and a double overhand hook grip! I have no plans of competing in powerlifting at all as of now, but that was really inspiring to witness in person! Yesterday went pretty well...

Hammer Strength Iso Lateral Wide Chest
4 sets of 6 reps; 4 Plates + 25 on each side

Hammer Strength Iso Lateral Rowing
4 sets of 6 reps; 5 Plates on each side

Hammer Strength Iso Lateral Incline Press
3 sets of 8 reps; 3 Plates + 35 on each side

Hammer Strength Iso Lateral Front Lat Pulldown
3 sets of 8 reps; 3 Plates on each side

Sporto
 
snagency said:
That's why I work out in my garage.. ;)
I never pretended to be interested in other ppl's banal conversations anyway -- everyone just thought I was a dick. Okay by me..
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Yep! Okay by me too...I'm in there to get work done and get out, not socialize and gossip!

CoreDoug said:
Try Girandi dips next time...chin to chest, feet underneath.....killer.....
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Ah...will do! It stings just reading that!

PS - for those that read my journal, my long time girlfriend Kera (who is an IFPA figure pro) and I are now engaged! I told her, I'm pushing 30...before too long I'm going to have to start paying for girls that look like her!

Sporto
 
Sporto said:
PS - for those that read my journal, my long time girlfriend Kera (who is an IFPA figure pro) and I are now engaged! I told her, I'm pushing 30...before too long I'm going to have to start paying for girls that look like her!

Sporto
Click to expand...

Congrats man!
 
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