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

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Pendlay Rows: 315 for 5 reps, 335 for 5 reps
Rack Chins: 140 for 8 reps, 8 reps, 150 for 8 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 2 Plates+25 for 10 reps, 2 Plates+25+10 for 10 reps (each set supersetted with HS Pullovers)
HS Pullovers: 230 for 10 reps, 8 reps,
T-Bar Rows: 2 Plates +10 for 12 reps, 12 reps, (Sporto Tempo)
Weighted Hangs from pull-up position: 2XFascia stretch

Not bad today...I got a couple of videos - one of Pendlay Rows and one of Rack Chins. I'm not real happy about the way my form looked (for me personally) on the Pendlay Rows. They felt good, and hit right where I wanted them to, but they looked like I used a little bit too much trap and my upper body came up a bit. It's not the strictest form I could have done on Pendla Rows, but I think it was good enough for what I was tring to accomplish. The Rack Chins felt better though, with good control on all the reps, burning right where I wanted them too. A couple of the other exercises we did, the weight felt a tad lighter and I was able to do a couple more reps than before. Hopefully getting stronger means improving that weak point! A day off tomorrow (probably some cardio) and then back at it again on Thursday!

Sporto
 
fightbackhxc said:
Things are going pretty well. When you competing next?
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Next year - I was going to this year but decided to get married this fall instead. So 2010 is the year!

Sporto
 
Sporto said:
Next year - I was going to this year but decided to get married this fall instead. So 2010 is the year!

Sporto
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Thats right, I remember you saying that in your log or something. Congrats man!
 
Pendlay Rows



Rack Chins



Sporto
 
fightbackhxc said:
Thats right, I remember you saying that in your log or something. Congrats man!
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Thanks! I'm pushing 30...before too long I'll have to start paying for girls like the one I'm with :D

Sporto
 
Sporto said:
Thanks! I'm pushing 30...before too long I'll have to start paying for girls like the one I'm with :D

Sporto
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haha if you keep doing those pendlay rows you wont have to thats incredible. Nice work man.

Do you train in Champaign? at Golds?
 
fightbackhxc said:
haha if you keep doing those pendlay rows you wont have to thats incredible. Nice work man.

Do you train in Champaign? at Golds?
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Actually I live in Indianapolis and train at LA Fitness :D I only went to Champaign a couple of times to train with Layne and film the Inside the Life series...

Sporto
 
Ah i see thats cool. I wanna go train with Layne haha
 
Here is a video of my squats taken my last leg workout. As you can see, I have started using little 2.5lb plates underneath my heels to help me sit down even further into the squat and utilize a lot more glute and hamstring into the movement. My flexibility and structure don't allow me to get this low without leaning way too far forward. This method works for me and my legs are much sorer in the glute ham area than they ever were before since doing this. Some people have suggested flat soled shoes like Pumas (or something similar), but the problem is that I have really wide feet and I can't fit into them (they all run narrow). I've tried wrestling shoes, but I still lean forward. This approach has been working and I can now sit down deeper than I could before. I'm really happy with this depth, so this is the depth I have been using and will continue to use every time I post my numbers!



Here is a video of my Hack Squats from the last leg workout I did. This set was pretty good...I had already done a couple of sets leading up to this weight because I forgot what weight I was using in the 6-8 rep range lol. This set had 6 plates and a 25 on each side...felt pretty good. I believe I did one more set after this one and worked up to 7 plates. I love this hack squat and being able to load up heavy weight to work on the quad/hips.



Sporto
 
STRONG SQUAT!
 
Chest/Back Power

BB Incline Press (70%): 5 sets of 5 reps with 225 - Sporto Tempo
Rack Deadlifts (70%): 5 sets of 5 reps with 405 - Sporto Tempo
HS Iso-Lateral Wide Chest: 3 Plates + 25 each side for 3 sets of 10 reps, Drop Set 4 Plates-3 Plates-2 Plates for 15 total reps - Sporto Tempo
HS Iso-Lateral Chest/Back (Lat Pulldown): 2 Plates+25 for 3 sets of 10 reps, Drop Set 3 Plates-2 Plates-1 Plate for 15 total reps - Sporto Tempo
DB Flys Fascia Stretch: 70's for 60 secs, 60 secs
Weighted Hangs Fascia Stretch: Stack for 60 secs, 60 secs

Shoulders/Arms Power

Smith Military Press (70%): 4 sets of 5 reps with 205 - Sporto Tempo
BB Standing Curls (70%): 4 sets of 5 reps with 105 - Sporto Tempo
BB Close Grip Bench (70%): 4 sets of 5 reps with 235 - Sporto Tempo
DB Reverse Incline Rear Raises: 3 sets of 10 reps with 45 - Sporto Tempo
EZ Preacher Curls: 110 for 2 sets of 10 reps, Drop Set 110-80 for 15 total reps - Sporto Tempo
BB Skull Crushers: 3 sets of 10 reps with 135 - Sporto Tempo

So, as if it wasn't already obvious, I am back on the Power/Hypertrophy Split and looking to bust through some more personal bests in my lifts. The last couple of workouts have gone great and my nutrition is finally where it needs to be (has been for about 2 weeks now), and I've lost some nasty :) Life has been a little crazy lately, but that's what makes it fun. Tomorrow is leg day - 70% shouldn't be too bad, maybe at least i won't be walking like a duck for 5 days LOL. Anyway, not much else to report - looking forward to shredding some body fat and getting this physique ready for the Olympia, then my wedding, and then the absolute BEST honeymoon you could possibly imagine!

Sporto
 
Thinking about going on the PHAT split myself....
 
Legs/Calves Power

BB Deep Squats (70%): 5 sets of 5 reps with 315 - Sport Tempo
Hack Squats (70%): 5 sets of 5 with 495 - Sporto Tempo
Single Leg Machine Curls: 3 sets of 8 reps with 70 - Sporto Tempo
Single Leg Machine Extensions: 3 sets of 8 reps with 90, 100, 110 - Sporto Tempo
Straight Leg Cow Raises: 3 sets of 8 reps with the stack - Sporto Tempo
Seated Cow Raises: 3 sets of 6 reps with 230 - Sporto Tempo

Another good day. It's a nice change of pace to not be going all out for the max strength stuff right now. What Ryan and I have been doing is just using Sporto Tempo on every set for every exercise and speeding up the pace a bit in between sets. By the end of the Hack Squats, I was sweating up a storm! Tomorrow is a day off from the weights, and I will be attending my 2nd Def Leppard/Poison/Cheap Trick concert in the last few weeks (I saw them out in Washington DC when I was visiting my brother). So I will deck out in stonewashed ripped up 80s jeans, a sleeveless british flag t-shirt, and the british flag bandana just like I did the first time. So until I'm back in the gym Friday....Let's Get, Let's Get, Let's Get, Let's Get ROOOOOOOOOOCKED!

Sporto
 
Sporto said:
Here is a video of my squats taken my last leg workout. As you can see, I have started using little 2.5lb plates underneath my heels to help me sit down even further into the squat and utilize a lot more glute and hamstring into the movement. My flexibility and structure don't allow me to get this low without leaning way too far forward. This method works for me and my legs are much sorer in the glute ham area than they ever were before since doing this. Some people have suggested flat soled shoes like Pumas (or something similar), but the problem is that I have really wide feet and I can't fit into them (they all run narrow). I've tried wrestling shoes, but I still lean forward. This approach has been working and I can now sit down deeper than I could before. I'm really happy with this depth, so this is the depth I have been using and will continue to use every time I post my numbers!
Click to expand...

I had this problem and I too have super-wide feet. Converse Chuck Taylor's solved my issues. Also, remember to break with your hips back first, wait for the knee break.
 
Chest/Back Hypertrophy

DB Incline Press: 110 for 12 reps, 120 for 10 reps, 125 for 10 reps
T-Bar Rows: 3 Plates for 10 reps, 3 Plates+25 for 10 reps, 3 Plates +35 for 10 reps
Machine Flys: 250 for 12 reps, 260 for 10 reps, 270 for reps
Machine Pulldowns: 250 for 12 reps, 12 reps, 10 reps
Cable Flys:120 for 12 reps, 140 for 12 reps, 12, reps - Super-setted with
Odd looking Machine MM Flex: 120 for 8 reps, 8 reps, 8 reps
HS Lat Pulldowns: 4 Plates for 12 reps, 12 reps, 12 reps - Super-setted with
HS Pullovers: 4 Plates for 10 reps, 10 reps, 10 reps

A great overall hypertrophy workout. It's been a while since I have done some of these in the higher rep ranges, so this was a feel workout for the beginning sets. I will start bumping these weights up as I get more comfortable settling back into the routine! I'm already enjoying the split just as I did before, so it's great to be back on my bread and butter routine! Tomorrow, we've got shoulders and arms....it will be nice to see where my DB military press is at since I haven't done those in ages. I'll be moving most of the early part of the day, so hopefully that won't drain me too much. Time for some dinner and some emails!

Sporto
 
borobulker said:
I had this problem and I too have super-wide feet. Converse Chuck Taylor's solved my issues. Also, remember to break with your hips back first, wait for the knee break.
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Will do!

Sporto
 
Shoulders/Arms Hypertrophy

DB Military Press: 105 for 10 reps, 110 for 8 reps
BB Standing Curls: 135 for 11 reps, 145 for 8 reps
EZ Skull Crushers: 45+25 each side for 8 reps, 7 reps
Rear Delt Machine: 3 sets of 12 reps
DB Preacher Curls: 40 for 12 reps, 12 reps
Rope Pressdowns: 2 sets of 12 reps



I don't have much time to comment...all yesterday and all day today I am painting and moving into our new apartment and I make just enough time to get a workout in with Ryan. The arm workout was short and sweet and felt strong. The video is pretty good. I started to use a little swing at the bottom, but the exercise felt amazing for the biceps, so I don't think the form was too bad at all! Today is leg hypertrophy day - NOT the funnest day to workout, but that's what it's gonna take to make my strength even stronger!

Sporto
 
Chest/Back Power

BB Incline Press (82.5%): 4 sets of 5 reps with 275 - Sporto Tempo
Rack Deadlifts (82.5%): 4 sets of 5 reps with 475 - Sporto Tempo
HS Iso-Lateral Wide Chest: 3 sets of 8 reps with 4 Plates each side - Sporto Tempo
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 sets of 8 reps with 3 plates each side - Sporto Tempo
DB Flys Fascia Stretch: 70's for 60 secs, 60 secs
Weighted Hangs Fascia Stretch: Stack for 60 secs, 60 secs

Settling in now and starting to find the right weights for certain sets with the goals I am trying to accomplish now. Legs tomorrow, should be another good one - Sporto Tempo with 82.5% intensity is pretty darn difficult! Next week at 90% we will do the sets as normal...hopefully some PRs are coming...

Sporto
 
Those curls look great Tommy!
 
Shoulders/Arms Power

Smith Military Press (82.5%): 3 sets of 5 reps with 245 - Sporto Tempo
BB Standing Curls (82.5%): 3 sets of 5 reps with 125 - Sporto Tempo
BB Close Grip Bench (82.5%): 3 sets of 5 reps with 285 - Sporto Tempo
DB Reverse Incline Rear Raises: 2 sets of 8 reps with 50 - Sporto Tempo
EZ Preacher Curls: 45+5 on each side for 2 sets of 8 reps - Sporto Tempo
EZ Skull Crushers: 45+25 on each side for 2 sets of 8 reps - Sporto Tempo

Finally - I hit 45+25 on EZ Skull Crushers for 8 reps and for both sets! The last time I did a video of these last year, I was only able to do this weight for 3 or 4 reps (can't remember which one offhand), so I was very happy with that. Thanks to Primaforce Elastimine and Cissus, my joints still feel fabulous! This will be the final week that we do the Sporto tempo for our heavy sets...for 90% and 100%/PR week, we will just be exploding up the set of 5 like we normally would for a heavy set. I have a busy weekend and week ahead of me...I have more moving in to do, going to a bodybuilding show on Saturday to watch a client of mine compete in figure for her first show, etc. so that will be fun. Vegas is rapidly approaching...can't' wait!

Sporto
 
Legs/Calves Power

BB Deep Squats (82.5%): 4 sets of 5 reps with 375 - Sport Tempo
Hack Squats (82.5%): 4 sets of 5 with 590 - Sporto Tempo
Single Leg Machine Curls: 2 sets of 8 reps with 78 - Sporto Tempo
Single Leg Machine Extensions: 2 sets of 8 reps with 110, 120 - Sporto Tempo
Straight Leg Cow Raises: 3 sets of 8 reps with the stack - Sporto Tempo
Seated Cow Raises: 3 sets of 6 reps with 230 - Sporto Tempo

Geez, doing 82.5% intensity with the Sporto tempo for multiple sets is tough! Legs will feel nice and stiff tomorrow. Tomorrow is a day off and all day Saturday I will be at a bodybuilding show for support, so we will kick this back off on Sunday. Hope everyone has a good weekend!

Sporto
 
Chest/Back Hypertrophy

DB Incline Press: 125 for 11 reps PR!, 10 reps, 8 reps
T-Bar Rows: 4 Plates for 11 reps PR!, 10 reps, 9 reps
Machine Flys: 270 for 10 reps, 10 reps, 10 reps
Machine Pulldowns: 260 for 10 reps, 10 reps, 10 reps
Odd looking Machine MM Flex: 150 for 12 reps, 12 reps, 10 reps
HS Pullovers: 6 Plates for 12 reps, 12 reps, 10 reps

Shoulders/Arms Hypertrophy

DB Military Press: 110 for 9 reps PR!, 8 reps
BB Standing Curls: 145 for 9 reps PR!, 7 reps
EZ Skull Crushers: 45+25 each side for 8 reps, 8 reps
Rear Delt Machine: 170 for 12 reps, 12 reps, 10 reps
DB Preacher Curls: 45 for 12 reps, 12 reps, 10 reps
Rope Pressdowns: 170 for 12 reps, 12 reps, 10 reps



It feels like it's been a while since I've been able to get online and post! I'm a little fuzzy on some of the latter sets and weights/reps, but that's ok for hypertrophy days. THe top sets is where I am really gearing up for personal records anyway. So far so good - it feels incredible being back on the power/hyper split...I forgot how much my body loves it! Time to GROW!

Sporto
 
I will be following closey because I think I might go on this for my bulk......and I need a sample workout.
 
Legs/Calves Hypertrophy

Leg Press: 2 sets of 10 reps with 16 plates, 18 plates, 1 set of 8 reps with 22 plates
DB Walking Lunges: 2 sets of 10 reps each leg with 100s in each hand
Single Leg Machine Curls: 2 sets of 10 reps with 80 - Sporto Tempo
Single Leg Machine Extensions: 2 sets of 10 reps with 120, 130 - Sporto Tempo
Straight Leg Cow Raises: 3 sets of 10 reps with the stack - Sporto Tempo
Seated Cow Raises: 3 sets of 10 reps with 180 - Sporto Tempo

So...after we finished the sets on leg press, I felt like I broke a fever! Then, after the db walking lunges, I felt like I ran a 5k. .All that means is that it was just another leg hypertorphy, nothing more. I just showed up at the office and did work. Got in a nice meal of oatmeal and whey, took 3 caps of Primaforce Insopro-R and I'm as happy as can be. Tomorrow is another rest day before we gear back up for 90% week...PRs are closing in, I can feel it!

Sporto
 
fightbackhxc said:
I will be following closey because I think I might go on this for my bulk......and I need a sample workout.
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I highly recommend this approach - it's definitely my favorite by far!

snagency said:
strong! :147:

:laugh2:

NICE way to grind out that last rep T! :afro:
good vid.
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Haha...thanks! You know what that last rep is like too...feels like it takes all of 30 seconds to complete it!

Sporto
 
Chest/Back Power

BB Incline Press (90%): 3 sets of 5 reps with 300
Rack Deadlifts (90%): 3 sets of 5 reps with 525
HS Iso-Lateral Wide Chest: 4 plates each side for 8 reps, 4 plates + 10 each side for 8 reps, 4 plates + 10 + 5 each side for 8 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 plates each side for 8 reps, 3 plates + 10 each side for 8 reps, 3 plates + 10 + 5 each side for 8 reps
DB Flys Fascia Stretch: 70's for 60 secs
Weighted Hangs Fascia Stretch: Stack for 60 secs

Diet

Fat: 60g
Carbs: 265g
Protein: 280g
Calories: 2720cals

All sets felt great today...I'm hoping this carries over into the next week and I can push out some more PRs! This off season has been incredible so far. I never would have imagined the progress I would have been able to make by simply paying attention to the little things as much as I do when I diet for prep. The little things really add up and make a big difference. PS - my legs are still fried from 2 days ago :D

Sporto
 
Shoulders/Arms Power

Smith Military Press (90%): 2 sets of 5 reps with 265
BB Standing Curls (90%): 2 sets of 5 reps with 140
BB Close Grip Bench (90%): 2 sets of 5 reps with 315
DB Reverse Incline Rear Raises: 2 sets of 8 reps with 5
EZ Preacher Curls: 45+5 on each side for 2 sets of 8 reps
EZ Skull Crushers: 45+25 on each side for 2 sets of 8 reps

A very short workout which actually worked really well today. I travelled 3 hours away and spent all day at a supplement vendor expo in Columbus, OH. Had a good time, was a long day, got in a quick workout at a local gym there before I headed back to Indy. Diet was off today, I just had to do the best with what I had available to me...sh*t happens. I'll be back on it tomorrow for some heavy work.

Sporto
 
Legs/Calves Power

BB Deep Squats (90%): 3 sets of 5 reps with 410
Hack Squats (90%): 3 sets of 5 with 650
Single Leg Machine Curls: 2 sets of 8 reps with 83
Single Leg Machine Extensions: 2 sets of 8 reps 130
Straight Leg Cow Raises: 3 sets of 8 reps with 300
Seated Cow Raises: 3 sets of 6 reps with 240

Diet

Fat: 60g
Carbs: 265g
Protein: 280g
Calories: 2720cals

A good workout...strength felt right where it should have been for a 90% workout. One thing I want to mention for those following along and debating on whether or not to try out the program I'm running, one of the great things about this split hit me today. One aspect I absolutely love about this setup is the way as intensity goes up week to week, the volume comes down accordingly. Mentally, I walk out of the gym feeling great, almost euphoric - NOT like a train wreck. See, most people think you need to absolutely kill yourself in the gym and walk out like a zombie to get results. NOT TRUE. It's all about the balance. I work hard, but I train SMART. I walk out every day feeling great, strength consistently goes up, I mean...what more could you ask for? Today was no exception. It looks like a short workout, but it is the way it is for a reason - it simply works. Looking forward to another rest day and hitting up some hypertrophy work when Ryan gets back from Vegas.

Sporto
 
Nice DB OH Press. My personal fav. exercise. That's strong and I can definitely tell you could do more weight for the same reps.
 
Chest/Back Hypertrophy

DB Incline Press: 125 for 12 reps PR!, 10 reps,
T-Bar Rows: 4 Plates for 12 reps PR!, 10 reps,
Machine Flys: 275 for 11 reps, 10 reps, 10 reps
Machine Pulldowns: 265 for 12 reps, 12 reps, 10 reps
Odd looking Machine MM Flex: 170 for 12 reps, 12 reps, 10 reps
HS Pullovers: 6 Plates for 12 reps, 12 reps, 10 reps

Diet

Fat: 60g
Carbs: 265g
Protein: 280g
Calories: 2720cals

Don't let the volume fool ya - this was an intense workout! Honestly, muscles were tightening up after the first 2 exercises. Set a couple more PRs by being able to do the weight I had previously done for more reps than I have in the past. I call that a good day! Shoulders and Arms later tonight when I get back in town!

Sporto
 
bLacKjAck. said:
Nice DB OH Press. My personal fav. exercise. That's strong and I can definitely tell you could do more weight for the same reps.
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Thanks! I'll be trying for more reps next time!

Sporto
 
Any tips you can give me while being on the PowerHyper Split? Ill be following some of your workouts for exaple sporto. Did this earlier this year, but I felt like it coulda been improved and yours is looking pretty good.
 
Shoulders/Arms Power

Smith Military Press: 300 for 5 reps
BB Standing Curls: 160 for 5 reps
BB Close Grip Bench: 350 for 5 reps

Legs/Calves Power

BB Deep Squats: 465 for 5 reps
Hack Squats: 720 for 5 reps

Chest/Back Hypertrophy

DB Incline Press: 125 for 13 reps PR!
T-Bar Rows: 4 Plates+25 for 10 reps PR!
Machine Flys: 280 for 10 reps PR!
Machine Pulldowns: 280 for 10 reps PR!
Odd looking Machine MM Flex: 180 for 12 reps
HS Pullovers: 6 Plates+25 for 10 REPS

Shoulders/Arms Hypertrophy

DB Military Press: 115 for 8 reps PR!
EZ Preacher Curls: 45+10+5 each side for 8 reps PR!
EZ Skull Crushers: 45+25+5 each side for 7 reps PR!
Rear Delt Machine: 190 for 10 reps
DB Seated Curls: 65 for 9 reps PR!
Rope Pressdowns: 200 for 10 reps

I'm posting what I can remember...mostly the top sets since that was the primary focus of the workout during this PR week in the split. I also did some heavier sets in the 2-3 rep range just to see where I was, so hopefully one of these days I will be turning those weights into my 5 rep maxes! Lots of new PRs this week! I'll be continuing the power/hyper split again with some new exercises and hopefully by the end of the week I will have my new laptop and be able to have interent access when I want instead of having to go to a friend's house! This sucks! Ah well, you gotta do what you gotta do! I'm very happy with my strength right now. I'm already starting to get the itch to compete so I can see what I have been able to accomplish the last couple of years...all in due time!

Sporto
 
fightbackhxc said:
Any tips you can give me while being on the PowerHyper Split? Ill be following some of your workouts for exaple sporto. Did this earlier this year, but I felt like it coulda been improved and yours is looking pretty good.
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It all depends on the balance...what questions do you have specifically?

Sporto
 
Quinc said:
My motovation levels are getting low, i need an update :D
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Sorry! I haven't had a computer for a couple of weeks! This should tide ya over :D

Sporto
 
Sporto said:
It all depends on the balance...what questions do you have specifically?

Sporto
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I think I got it figured out, just wanted to know what yours looked like, but I got it i think. thanks tommy
 
Legs/Calves Hypertrophy

Leg Press: 22 Plates for 10 reps PR!, 22 Plates+female sitting on top of the leg press (no more room for weights) for 5 reps
DB Walking Lunges: 105s in each hand for 2 sets of 10 reps each leg
Single Leg Machine Curls: 90 for 10 reps, 8 reps
Single Leg Machine Extensions: 140 for 10 reps, 155 (max weight) for 10 reps
Adductor Machine (Glutes): Stack+25 for 10 reps, 10 reps
Straight Leg Cow Raises: 3 sets of 8 with stack+45 - Sporto Tempo
Seated Cow Raises: 2 sets of 8 reps with 230 - Sporto Tempo

My legs are toast! I was able to break a PR on the leg press by putting on as many 45lb plates as it will hold and repping out 2 more reps than I did before. So, I decided to ask a female to sit on top of the machine while I did my second set...I thought that would be a cool way to add weight :) I was told not to reveal the weight of this particular female, but I was still able to pound out 5 solid reps. The DB walking lunges were killer...my entire thighs (as well as my lungs) were cashed after those 2 sets. I topped off the workout with some isolation work and some calf work and finally am back and eating some dinner! This was a FANTASTIC block of the power/hyper split. I will be repeating this split with some new power exercises and hoping to continue my progress! The Olympia is rapidly approaching and I can't wait!

Sporto
 
fightbackhxc said:
I think I got it figured out, just wanted to know what yours looked like, but I got it i think. thanks tommy
Click to expand...

The basic template is:

Chest/Back Power
Shoulders/Arms Power
Legs/Calves Power
Rest
Chest/Back Hypertrophy
Shoulders/Arms Hypertrophy
Legs/Calves Hypertrophy
Rest

As far as the volume, you'll have to tweak it as you go and go by feel. Everyone is different. But that is the basic template!

Sporto
 
Well I was doing

Upper Power
Lower Power
Cardio
Chest Arms-hyper
Back Shoulders Traps-hyper
legs-hyper
cardio

however doing arms with chest will probably effect my back day the next day.....
 
Sporto said:
Legs/Calves Hypertrophy

Leg Press: 22 Plates for 10 reps PR!, 22 Plates+female sitting on top of the leg press (no more room for weights) for 5 reps
DB Walking Lunges: 105s in each hand for 2 sets of 10 reps each leg
Single Leg Machine Curls: 90 for 10 reps, 8 reps
Single Leg Machine Extensions: 140 for 10 reps, 155 (max weight) for 10 reps
Adductor Machine (Glutes): Stack+25 for 10 reps, 10 reps
Straight Leg Cow Raises: 3 sets of 8 with stack+45 - Sporto Tempo
Seated Cow Raises: 2 sets of 8 reps with 230 - Sporto Tempo

Sporto
Click to expand...

You sir are a stud! :11:
 
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