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

Lower Body Power

Hack Squats
405X5
425X5
445X5

BB Deadlifts - With Straps
495X5
495X5

BB Deadlifts - Without Straps
495X3
495X3
495X3

BB Squats
405X8
405X8

DB Walking Lunges
100X8 - Each Leg
100X8 - Each Leg

Seated Cow Raises
270X5
320X5
340X5
360X5

Straight-Leg Cow Raises
365X5
365X5
365X5
365X5

Weighted Abs
30X8
35X8
35X8

Body Weight
225

Diet

Fat: 60g
Carbs: 250g
Protein: 275g
Calories: 2640cals

Sporto
 
Chest/Back Hypertrophy

Rack Chins
125X10
130X10
135X9

~ On the last set and 10th rep, I didn't quite get my chin over the bar - I only got it to the bar. Ah well...next time for sure!

BB Bent Over Rows
305X10
315X10

~ Got all 10 with 315...been a long term goal of mine for a while nailing it with great form. My back will hate me tomorrow!

Machine Glose Grip Pulldowns
240X8
240X8

~ Nice little way to end the back part of the workout!

BB Bench Press
295X10
300X9
305X8

~ ALMOST got 300 for 10 reps...had it been the first set, I'm sure I would've nailed it. Still got 305 for 8 strong reps after all that, so I was pumped.

BB Incline Press
265X10
275X8

~ Hit 275 for the 8 rep mark...pretty soon I will be throwing these up 10 times. I'll be looking forward to that!

DB Incline Flys
100X8
100X8

~ Did these slow and they felt great!

Bodyweight
224.5 - Right on track!

Sporto
 
Shoulders/Arms Hypertrophy

DB Military Press
100X10 - PR!
100X10

~ I finally got a set of 10 reps with the 100s today...not only that, I did a second set as well!

Single Arm Cable Rear Raises
32.5X10
32.5X10

~ These make the rear delts BURN!

Single Arm DB Lateral Raises
35X10
35X10

~ Stuck with the same weight this week...I actually grab a hold of the side of the squat rack and lean while doing these...makes it realy hard to cheat and I feel the delt working the entire movement.

EZ Standing Curls
125X10 - PR!
125X9

~ I'm glad the biceps are getting stronger - they (along with my back) are still my weakest areas...

EZ Preacher Curls
115X10
120X10 - PR!

~ Not much to say except the arms felt strong today!

DB Concentration Curls
55X10

~ Just did one work set of these...I planned to only do two anyway, but I ran short on time.

BB Close Grip Bench Press
275X10 - PR!
275X10

~ Set a new PR on these and completed another set with my PR weight just for good measure. I even used a little closer grip :D

EZ Skull Crushers
135X10
140X9

~ Triceps looked enormous in the mirror after these...

Rope Extensions
95X10

~ Again, planned to do two sets but only had time for 1...oh well, it's quality over quantity anyway...

Sporto
 
Legs/Calves/Abs Hypertrophy

BB Pause Squats
405X6
405X6
405X6

~ I'll be going for sets of 7 next week

DB Walking Lunges
100X8
100X8
100X8

~ Gave my lungs a great workout lol...I'll be going for sets of 9 next time

Seated Uni-Lateral Leg Extensions
120X10
130X10

Seated Uni-Lateral Leg Curls
80X10
80X10

Seated Calves
230X10
230X10
230X10

~ Was in Indy and used their horrible excuse for a machine

Straight-Leg Calves
395X10
395X10
395X10

~ This was as much as I could use on the machine...

Sporto
 
Upper Body Power

BB Bench Press
345X5
345X4
345X4

~ Blah...I hate my bench press...

DB Incline Flys
100X8
100X8

Rack Chins
200X5
200X5
200X5

~ These felt amazing...NEED MORE WEIGHT!

Machine Close-Grip Rows
270X8
270X8

Smith Military Press
275X5
275X5

~ These weren't really '275' because of the smith machine, but they still felt strong lol

Cable Rear Raises
50X8 (Indy)
50X8 (Indy)

~ Not all machines are created equal...a couple of good sets nonetheless

BB Standing Curls
155X5
155X4

~ Solid sets...almost got 5 on the second one lol

EZ Preacher Curls
120X8
120X8

~ This was based off of the bar being 20lbs, but I didn't weigh it so it's just a guess

BB Decline Close-Grip Bench Press
305X5
305X5

~ These get stronger every workout - I love these

Rope Extensions
190X8 (Indy)
190X8 (Indy)

Sporto
 
Royd The Noyd said:
Do you ever switch up and do 1 Arm DB rows instead of the BB row?
Click to expand...

I do DB Rows while braced up against an incline bench, but I do both arms at the same time...not sure if that counts lol :)

Sporto
 
Lower Body Power

Hack Squats
455X5
455X5
455X4

~ I might have been able to squeeze out 5 reps on the 3rd set, but the 4th rep was SSLLOOWW...So I just racked it knowing I had deadlifts next lol.

BB Deadlifts - No Straps
495X5
495X5
495X5

~ These felt AMAZING...my grip strength is much stronger than I thought it was. These were done with no belt, no straps, nada...just me and the bar!

BB Squats
405X8
405X8

DB Walking Lunges
100X8 - Each Leg
100X8 - Each Leg

Seated Cow Raises
315X5 (TH)
315X5 (TH)
315X5 (TH)

Straight-Leg Cow Raises
495X5 (TH)
495X5 (TH)
495X5 (TH)

Body Weight
222.5 - Right where I wanted it to be after a week

Sporto
 
snagency said:
You kidding me bro? Ain't nothing wrong with them #'s. Unless I missed it, I don't recall you putting that much weight up before. Nice work!
Click to expand...

It's mostly because it's the one and only exercise I have yet to break a PR in this offseason. Back when I was 250+ before prep last year, I was doing 365 for 5 reps and I have yet to be able to get that. Everything else is going way up except for these, so it's just frustrating...

Sporto
 
Sporto said:
Lower Body Power

Hack Squats
455X5
455X5
455X4

~ I might have been able to squeeze out 5 reps on the 3rd set, but the 4th rep was SSLLOOWW...So I just racked it knowing I had deadlifts next lol.

BB Deadlifts - No Straps
495X5
495X5
495X5

~ These felt AMAZING...my grip strength is much stronger than I thought it was. These were done with no belt, no straps, nada...just me and the bar!

BB Squats
405X8
405X8

DB Walking Lunges
100X8 - Each Leg
100X8 - Each Leg

Seated Cow Raises
315X5 (TH)
315X5 (TH)
315X5 (TH)

Straight-Leg Cow Raises
495X5 (TH)
495X5 (TH)
495X5 (TH)

Body Weight
222.5 - Right where I wanted it to be after a week

Sporto
Click to expand...


That looks like a tough workout. Deserves a :pizza:
 
Chest/Back Hypertrophy

Rack Chins
140X10
140X10
140X10

BB Rack Deadlifts+Shrugs
405X10
455X10
455X8

BB Pendlay Rows
225X10
225X10
225X10

Weighted Hangs
125X45sec

BB Incline Press
275X12
285X10
295X8

DB Incline Flys
90X12
95X10
95X8

Machine Flys
250X10
250X10
250X10

Sporto
 
Lower Body Power

BB Squats
495X5
525X3

BB SLDL/RDL Hybrid
475X5
495X3

Hip Sled
EveryPlateTheyHadX8
EveryPlateTheyHadX8

DB Walking Lunges
105X8 - Each Leg
105X8 - Each Leg

Seated Cow Raises
320X5 (TH)
330X5 (TH)
340X5 (TH)

Straight Leg Cow Raises (Hip Sled)
EveryPlateTheyHadX6 (TH)
EveryPlateTheyHadX6 (TH)
EveryPlateTheyHadX6 (TH)

Body Weight
222 ~ I'm almost up to squatting 2.5 X bodyweight for reps

Sporto
 
Everything looks like it's rolling along well in here Tommy.. lookit dem squat #'s!! Good stuff!

From the "it's a small world department": ran into a dude you used to go to high school with at Terre Haute, named Vince, while I was running a demo in a GNC in Joliet, IL over the w/e. Vince has done very well for himself - he's now high up on the food chain as regional head for the Midwest division of GNC's. Pretty cool guy. How ironic it was when we're sitting around talking about natty bb'ing and he brings your name up!
 
Sporto said:
Lower Body Power

BB Squats
495X5
525X3

BB SLDL/RDL Hybrid
475X5
495X3

Hip Sled
EveryPlateTheyHadX8
EveryPlateTheyHadX8

DB Walking Lunges
105X8 - Each Leg
105X8 - Each Leg

Seated Cow Raises
320X5 (TH)
330X5 (TH)
340X5 (TH)

Straight Leg Cow Raises (Hip Sled)
EveryPlateTheyHadX6 (TH)
EveryPlateTheyHadX6 (TH)
EveryPlateTheyHadX6 (TH)

Body Weight
222 ~ I'm almost up to squatting 2.5 X bodyweight for reps

Sporto
Click to expand...

Sick squat! Get that on vid! Your max effort strength is crazy.
 
Workout inspired by Doug Miller

Wow...incredible workout! I didn't really have the energy going into the gym, but I pretty much forced myself from set 1 to make it a good one. Doug Miller posted a video of him doing deep bb squats recently in his thread, and since this was my hypertrophy leg day, it inspired me to do something a little different. I put on 405 for squats and wanted to see how many I could do. I endd up doing 16 reps, and honestly felt like I had another rep or so in me, but I was completely out of breath! I took my time catching my breath after that set while doing some seated cow raises and attempted another set. I ended up doing 13 reps and afterewards I looked like I broke a fever. Then it was on to the hack squat. For those following along, if you remember when I lifted with Doug a while back we did something crazy like 5 plates and a 25 on each side for like 20 reps...well this particular hack squat machine is very upright compared to the one we used then, but I still did more reps with this weight than I have yet to do using this machine - so that was a plus. I ended up doing 3 plates on each side for 15 reps, and then another set for 12 reps. All I can say is OUT OF BREATH! I followed up with some single leg curls and extensions focusing on squeeze and tempo and came back for a nice meal.

As for yesterday's workout, there wasn't a whole lot different to report for my shoulders and arms day other than I hit db military press for a set of 11 and 10...that's the first time I was able to get 11 reps with the hundreds! So good things are happening - I hope they continue!

Sporto
 
Royd The Noyd said:
How much longer until you begin a cut?

Also do you have a review posted of Lyle's book "Stubborn Fat Loss Solutions" somewhere? I'm thinking of buying it...
Click to expand...

Not sure, I'll let the mirror and strength determine that. As far as a contest prep cut, it will depend on how tax season goes!

I'm not sure where the reviews are, but it's filled with detailed information. It's honestly well worth the money or I wouldn't have put my picture on it.

Sporto
 
snagency said:
Everything looks like it's rolling along well in here Tommy.. lookit dem squat #'s!! Good stuff!

From the "it's a small world department": ran into a dude you used to go to high school with at Terre Haute, named Vince, while I was running a demo in a GNC in Joliet, IL over the w/e. Vince has done very well for himself - he's now high up on the food chain as regional head for the Midwest division of GNC's. Pretty cool guy. How ironic it was when we're sitting around talking about natty bb'ing and he brings your name up!
Click to expand...

Any idea on a last name? High school was a good decade ago lol. But yeah, small world! That's cool that he associated me with natty bb'ing and knew that I was into - that means a lot!

Sporto
 
CoreDoug said:
Sick squat! Get that on vid! Your max effort strength is crazy.
Click to expand...

I will ASAP as soon as I can get a hold of a camera!

Your 'non-contest prep' update pics look great Doug. I'd say you are right where you need to be. Not too lean, making great strength progress, but still within great striking distance to make for a slow and controlled cut to shredded-ness.

Nice bicep peaks you bastard :D

Sporto
 
Sporto said:
Not sure, I'll let the mirror and strength determine that. As far as a contest prep cut, it will depend on how tax season goes!

I'm not sure where the reviews are, but it's filled with detailed information. It's honestly well worth the money or I wouldn't have put my picture on it.

Sporto
Click to expand...

I figured as much. I loved UD 2.0. This book is definitely on my x mas list.
 
Sporto said:
Any idea on a last name? High school was a good decade ago lol. But yeah, small world! That's cool that he associated me with natty bb'ing and knew that I was into - that means a lot!

Sporto
Click to expand...

I think his last name is Tindal. You guys are Facebook friends these days. He knew about you winning the Dekalb last year.
 
snagency said:
I think his last name is Tindal. You guys are Facebook friends these days. He knew about you winning the Dekalb last year.
Click to expand...

I'll have to look him up then - the name just wasn't ringing a bell at first LOL

Sporto
 
New PR today!

BB Squats
505X5

I'm very excited about this. I'm going to tweak my power/hypertrophy split a little bit to where it doesn't run congruent with the work week and see how it works out. My new squat goal is to get 525 for 5 reps as soon as I can (hopefully before I start contest prep again). Until then, I'm going to run this diet for about 2 weeks to see what my body does:

Fat: 90g
Carbs: 400
Protein: 225g
Calories: 3300cals

Sporto
 
Nice work on the squat. :thumbsup:

Does tax season usually get in the way of your training a lot? I know you help out quite a bit but wasnt sure if it interferes at all. Your on a roll as usual with the PR's.
 
Shoulders/Arms Hypertrophy

DB Military Press
100X12 - PR!
100X10

Single Arm Cable Rear Raises
50X10 Indy
60X10 Indy

Single Arm DB Lateral Raises
40X10
40X10

BB Standing Curls
115X12 - PR!
115X10

EZ Preacher Curls
117.5X10
117.5X9

DB Concentration Curls
50X10
50X8

BB Close Grip Bench Press
275X12 - PR!
275X10

BB Skull Crushers
135X11 - PR!
135X9

Rope Extensions
180X10 Indy
190X8 Indy

Sporto
 
Royd The Noyd said:
Nice work on the squat. :thumbsup:

Does tax season usually get in the way of your training a lot? I know you help out quite a bit but wasnt sure if it interferes at all. Your on a roll as usual with the PR's.
Click to expand...

Thanks!

I will NEVER allow tax season or anything else to get in the way of my training. I will always find a way to get it done somehow. Sure life gets in the way and I have to throw in an extra rest day or two here and there, but that's as far as it goes. It may interfere with my online posting, but rest assured I will be in the gym at 6am all tax season to get work done...

Sporto
 
snagency said:
For sure, awesome accomplishment Tommy! :bb3:
Click to expand...

Thanks! I've got to keep breaking PRs if I'm going to keep up with everyone else in this forum!

Sporto
 
Sporto said:
I've got to keep breaking PRs if I'm going to keep up with everyone else in this forum!

Sporto
Click to expand...

PRs are good but if you want to keep up with this forum you also need to be experiencing skin splitting pumps, unstoppable energy, rock hard erections, fat melting, mental alertness, garden hose vascularity, increased endurance, insane muscle growth, and animal instincts.
 
Hank Vangut said:
PRs are good but if you want to keep up with this forum you also need to be experiencing skin splitting pumps, unstoppable energy, rock hard erections, fat melting, mental alertness, garden hose vascularity, increased endurance, insane muscle growth, and animal instincts.
Click to expand...

Does experiencing insane pumping instincts, on my animal skin rug, that's laid out on my rock hard ceramic floor, with my alert garden hose erection, put me in the loop? :think:
 
Lower Body Hypertrophy

BB Squats
425X13 - Video coming!
425X10

Hip Sled/Leg Press
12PlatesX15
16PlatesX13

DB Walking Lunges
100X10 Each Leg
100X9 Each Leg

Single Leg Curls
80X10

Single Leg Extensions
120X10

Adducter Machine (Glutes)
3 sets working up to the stack for sets of 12 w/Sporto Tempo

Straight-Leg Cow Raises
StackX12
StackX12

~Legs are TOAST! The first set of squats set the tone for the rest of the workout. Big thanks to Ryan1981 for meeting me for a workout today in Indy and bringing the video camera. Like FrankDaddy said, vids or it didn't happen! I'm happy with my depth. The top of the leg doesn't quite reach parallel with the floor, but I'm still happy with the set.

~I also want to give a shout out to both Tim Martin and Doug Miller for showing me how to use the adducter machine to nail the glutes. My cheeks are en fuego - so thanks for that! These are now a staple in my hypertrophy leg workouts from now on!

Sporto
 
snagency said:
Does experiencing insane pumping instincts, on my animal skin rug, that's laid out on my rock hard ceramic floor, with my alert garden hose erection, put me in the loop? :think:
Click to expand...

You lost me at insane...

:D

Sporto
 
I realize that my depth is just shy of parallel, but for my particular goals and what I am trying to accomplish with this exercise, the depth is enough to accomplish what I want it to. Honestly, when I sit back and down even further, I still don't feel all that much recruitment in the glutes and the way that my legs feel afterwards isnt noticeably different. I am open on how I can improve my form, so critiques are welcome!



[youtube]usgnUAVYgjA[/youtube]



Sporto
 
Form's looking good to me dude. I'm a big ATG fan myself, but you're getting plenty of recruitment there, and it's probably better on your knees in the long run not to do ATG. It's obviously working for you.. you're looking thick bro!
 
snagency said:
Form's looking good to me dude. I'm a big ATG fan myself, but you're getting plenty of recruitment there, and it's probably better on your knees in the long run not to do ATG. It's obviously working for you.. you're looking thick bro!
Click to expand...

Yeah, ATG is ok it just depends on the person's flexibility in multiple areas. Some simply can't go ATG safely.

For me, its more the fact I don't use a belt. There would be a lot of unnecessary strain on the lower back to go down further than parallel.

Either way, it's whatever gets the legs to grow!

Sporto
 
Chest/Back Power

BB Incline Press
315X5
315X5
315X5
315X4

DB Flys
100X8
100X8
100X8
100X6

Rack Chins
190X5*
190X5*
StackX5
Stack+25X5

*These were attmpted at a gym that didn't have a good setup I could use. I tried to make one, but the combination of lack of necessary equipment and DBs that simply hurt to have in my lap (they were really pointy/edgy) I switched to a machine pulldown for the final 2 sets.

BB Rack Deadlifts
455X8
495X8
545X8

Diet
Fat: 90g
Carbohydrates: 400g
Protein: 225g
Calories: 3310cals

Bodyweight
222lbs.

Sporto
 
bLacKjAck. said:
Buddy, amazing strength you have here for a BBer. Inspiring.

What are you weighing in at here lately?
Click to expand...

Thanks!

I'm weighing about 220-222 or so consistently...

Sporto
 
snagency said:
Yep, that bench strength looks like it's improving Tommy! Nice incline #'s.
Click to expand...

Thanks! Hopefully that will translate directly into a thicker chest next contest prep ;)

Sporto
 
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