Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!
- Thread starter Sporto
- Start date
Sporto
Active member
Hey congrats on the engagement Tommy! :thumbsup:
So Layne must be all healed up from, what was it, his pec tear or something? Wow, that is impressive for sure. Wish I could've seen it.
BTW - training/diet/supps all look righteous. Let's see some growth broham!
Thanks! Although, I'm really short on Prime (like a half bottle) so I may have to wait awhile before I can run it again until I get more.
And yeah, Layne had a pec tear 11 months ago...here's a link to the meet we were all at watching him
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Enjoy!
Sporto
Hank Vangut
Well-known member
congrats.
Royd The Noyd
Board Sponsor
Congrats sporto. I'm subbed to both you and Layne's youtube. I suggest everyone else do this as well. 
Sporto
Active member
Shoulders/Arms Power
Some Notables:
DB Military Press: 107.5X8
BB Standing Curls: 160X5
DB Seated Curls: 65X8
BB Skull Crushers: 165X6
Had a great workout....it was good to finally be back in the gym full force after resting up from the Arnold. Diet is back on track and I feel fantastic. Energy has been high all day since getting my macros back in order...funny how that works lol. Anyway...just finishing up the day here at the office and looking forward to crushing legs tonight!
Sporto
Some Notables:
DB Military Press: 107.5X8
BB Standing Curls: 160X5
DB Seated Curls: 65X8
BB Skull Crushers: 165X6
Had a great workout....it was good to finally be back in the gym full force after resting up from the Arnold. Diet is back on track and I feel fantastic. Energy has been high all day since getting my macros back in order...funny how that works lol. Anyway...just finishing up the day here at the office and looking forward to crushing legs tonight!
Sporto
Sporto
Active member
Chest/Back Power
Notables:
HS Iso-Lateral Wide Chest: 5 Plates + 10lb each side for 5 reps
HS Iso-Lateral Row: 5 Plates + 25lb each side for 5 reps
HS Iso-Lateral Chest/Back (Incline Chest): 4 Plates for 5 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 Plates for 5 reps
Was in a zone...I can't wait to get my full strength back and break some PRs! My mind was in it again....I feel like I am back and ready to take this physique to the next level! I snapped a quick photo of my arm during the workout today...the horseshoe is starting to shape up finally!
Hey Doug - I'm constantly striving to get biceps like yours...but I might have you beat in forearms
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Sporto
Notables:
HS Iso-Lateral Wide Chest: 5 Plates + 10lb each side for 5 reps
HS Iso-Lateral Row: 5 Plates + 25lb each side for 5 reps
HS Iso-Lateral Chest/Back (Incline Chest): 4 Plates for 5 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 Plates for 5 reps
Was in a zone...I can't wait to get my full strength back and break some PRs! My mind was in it again....I feel like I am back and ready to take this physique to the next level! I snapped a quick photo of my arm during the workout today...the horseshoe is starting to shape up finally!
Hey Doug - I'm constantly striving to get biceps like yours...but I might have you beat in forearms
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Sporto
Royd The Noyd
Board Sponsor
Sheesh your forearm is hyoooge.
CoreDoug
Active member
Chest/Back Power
Hey Doug - I'm constantly striving to get biceps like yours...but I might have you beat in forearms
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Sporto
From all those years of wanking it :laugh: J/K. Awesome pic!
When are you competing next?
aefx2387
Member
Chest/Back Power
Notables:
HS Iso-Lateral Wide Chest: 5 Plates + 10lb each side for 5 reps
HS Iso-Lateral Row: 5 Plates + 25lb each side for 5 reps
HS Iso-Lateral Chest/Back (Incline Chest): 4 Plates for 5 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 Plates for 5 reps
Was in a zone...I can't wait to get my full strength back and break some PRs! My mind was in it again....I feel like I am back and ready to take this physique to the next level! I snapped a quick photo of my arm during the workout today...the horseshoe is starting to shape up finally!
Hey Doug - I'm constantly striving to get biceps like yours...but I might have you beat in forearms
Invalid Link Removed
Sporto
Looking bigger and leaner than you did at the Yorton, tear it up homie!
Sporto
Active member
Shoulders/Arms Power
Notables:
Smith Military Press: 295X5
EZ Standing Curls: 45+25 on each side for 5 reps
BB Close Grip Bench Press: 325X5
DB Incline Braced Rear Raises: 55X5
EZ Preacher Curls: 45+10+5 on each side for 5 reps
EZ Skull Crushers: 45+25+5 on each side for 5 reps
Things are clicking it feels like. My mind was right, my body felt good, and the lifts felt strong. I was excited to see some of my lifts be better than ever as well. Diet is on point and I look like I could go right into contest prep mode - which is nice! I like being a lean 220
Sporto
Notables:
Smith Military Press: 295X5
EZ Standing Curls: 45+25 on each side for 5 reps
BB Close Grip Bench Press: 325X5
DB Incline Braced Rear Raises: 55X5
EZ Preacher Curls: 45+10+5 on each side for 5 reps
EZ Skull Crushers: 45+25+5 on each side for 5 reps
Things are clicking it feels like. My mind was right, my body felt good, and the lifts felt strong. I was excited to see some of my lifts be better than ever as well. Diet is on point and I look like I could go right into contest prep mode - which is nice! I like being a lean 220
Sporto
Sporto
Active member
You know it!
It looks like 2010 is my year now...no way in hell I'm going to try and do a contest prep and plan a wedding at the same time
Thanks Sergio - I plan on looking like a different bodybuilder the next time I step on stage!
Sporto
Sporto
Active member
Legs/Calves Power
Notables:
BB Deep Squats A2A: 440X5
High Incline Hack Squats: 405X5
Plate-Loaded Seated Cows: 6P+25X6
Plate-Loaded Standing Cows: 10PX6
I continued to push the weights beyond where they have been. I worked up to a final work set of 440 on A2A Squats which felt really good! I then went to the high incline hack squats and really wanted to see where I was at. I busted out 4 plates on my final work set and I believe the 5th rep was one of the toughest/slowest reps I've ever done in my life! By then my legs were toast and I had barely enough juice to squeeze out a few heavy sets of leg extensions/leg curls with the Sporto tempo. I will be hurting tomorrow!
Sporto
Notables:
BB Deep Squats A2A: 440X5
High Incline Hack Squats: 405X5
Plate-Loaded Seated Cows: 6P+25X6
Plate-Loaded Standing Cows: 10PX6
I continued to push the weights beyond where they have been. I worked up to a final work set of 440 on A2A Squats which felt really good! I then went to the high incline hack squats and really wanted to see where I was at. I busted out 4 plates on my final work set and I believe the 5th rep was one of the toughest/slowest reps I've ever done in my life! By then my legs were toast and I had barely enough juice to squeeze out a few heavy sets of leg extensions/leg curls with the Sporto tempo. I will be hurting tomorrow!
Sporto
Guest
Guest
wanking or whacking
Guest
Guest
You know it!
It looks like 2010 is my year now...no way in hell I'm going to try and do a contest prep and plan a wedding at the same time
Well you win the award of the wedding planner with the biggest forearms..all is not lost in 09.
snagency
Banned
Holy smokes dude I guess.. nice work! :bandit:
CoreDoug
Active member
Guest
Guest
hahahahha
Sporto
Active member
Chest/Back Hypertrophy
Notables:
DB Incline Press: 125X10 PR!
DB Flys: 100X10
Weighted Pull-ups: +35lbsX10
Rack Chins: 150X10 PR!
Bloody hell, my legs still hurt! Still got in a great workout yesterday and hit a few PRs in the process. I'm glad I'm hitting new PRs on my chest and back exercises since that's where I need the most growth in my upper body right now. I've got a few hours to put in at the office today and then it's off to crush shoulders and arms!
Sporto
Notables:
DB Incline Press: 125X10 PR!
DB Flys: 100X10
Weighted Pull-ups: +35lbsX10
Rack Chins: 150X10 PR!
Bloody hell, my legs still hurt! Still got in a great workout yesterday and hit a few PRs in the process. I'm glad I'm hitting new PRs on my chest and back exercises since that's where I need the most growth in my upper body right now. I've got a few hours to put in at the office today and then it's off to crush shoulders and arms!
Sporto
Sporto
Active member
Hey Jacob - will Product X make me shoot like Peter North?
And if Doug hasn't taken Product X yet with Prime...maybe I can beat him to the punch???
Sporto
CoreDoug
Active member
Too late :dl::burnout:
bolt10
Well-known member
Dang some nice numbers there man. Good to see everything still going strong.
Sporto
Active member
Shoulders/Arms Hypertrophy
I kept this workout strictly to all dumbbell and cable stuff (except for skull crushers) simply because I wanted to make sure my joints weren't getting hammered too hard. I also (except for skull crushers) kept everything in the 10-12 rep range and focused in on tempo, form and squeeze. It was a great change of pace and had a very good workout. I took yesterday off from weights to spend time with the SO and have leg hypertrophy work tonight, which will be filled with deep A2A squats, high incline hack squats, and some god awful db deep walking lunges...stay tuned!
Sporto
I kept this workout strictly to all dumbbell and cable stuff (except for skull crushers) simply because I wanted to make sure my joints weren't getting hammered too hard. I also (except for skull crushers) kept everything in the 10-12 rep range and focused in on tempo, form and squeeze. It was a great change of pace and had a very good workout. I took yesterday off from weights to spend time with the SO and have leg hypertrophy work tonight, which will be filled with deep A2A squats, high incline hack squats, and some god awful db deep walking lunges...stay tuned!
Sporto
Sporto
Active member
Damnit! How does Jacob expect me to ever catch you?
Thanks! Just playing the consistency game!
Sporto
Sporto
Active member
Legs/Calves Hypertrophy
Notables:
BB Deep Squats A2A: 395X10 for all 3 sets! Going for sets of 405X10 next workout!
High Incline Hack Squats: 365X8 for 3 sets - Legs were fried at this point!
What can I say...this workout made me dizzy! Not that most leg workouts don't anyway with the blood rushing from top to bottom, but this one in particular because I used compound movements in the hypertrophy range. Got a nice cardio workout to boost! My entire thigh is sore to touch - I actually can't wait to see what I can do with 405 next week! Chest and back tonight...I'm going back to the Hammer Strength equipment and probably going to do a little less weight/more reps than I normally do on power days because my shoulder is a little tender (slept on it wrong)...so we'll see how it goes!
Sporto
Notables:
BB Deep Squats A2A: 395X10 for all 3 sets! Going for sets of 405X10 next workout!
High Incline Hack Squats: 365X8 for 3 sets - Legs were fried at this point!
What can I say...this workout made me dizzy! Not that most leg workouts don't anyway with the blood rushing from top to bottom, but this one in particular because I used compound movements in the hypertrophy range. Got a nice cardio workout to boost! My entire thigh is sore to touch - I actually can't wait to see what I can do with 405 next week! Chest and back tonight...I'm going back to the Hammer Strength equipment and probably going to do a little less weight/more reps than I normally do on power days because my shoulder is a little tender (slept on it wrong)...so we'll see how it goes!
Sporto
Sporto
Active member
Chest/Back Power
HS Iso-Lateral Wide Chest: 5 Plates + 10lb each side for 5 reps
T-Bar Rows: 6 Plates+10lb+5lbs for 5 reps
BB Incline Press: 315 for 5 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 Plates for 5 reps
Machine Flys: Stack for 8 reps
Machine Wide Grip Lat Pulldowns: Stack for 8 reps
Had a great workout! I felt just as mentally strong as I did physically strong. The sets listed above were the top work sets I was able to perform. I ended up doing 3 sets of each exercise in a super-set style fashion. Just about every rep (except for a few 4th and 5th reps) were lowered at about a 3 count - who says you can't get a little pump when training for strength! I know I'll be sore where I want to be tomorrow...that's for sure! I'm going to start eating about 3300 calories starting tomorrow - I wasn't able to count today but that all changes tomorrow. The scale says 224 on the dot. If I can keep it relatively lean, I might try to hit 230 before doing a mini-cut. Let's see how things go.
Sporto
HS Iso-Lateral Wide Chest: 5 Plates + 10lb each side for 5 reps
T-Bar Rows: 6 Plates+10lb+5lbs for 5 reps
BB Incline Press: 315 for 5 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 Plates for 5 reps
Machine Flys: Stack for 8 reps
Machine Wide Grip Lat Pulldowns: Stack for 8 reps
Had a great workout! I felt just as mentally strong as I did physically strong. The sets listed above were the top work sets I was able to perform. I ended up doing 3 sets of each exercise in a super-set style fashion. Just about every rep (except for a few 4th and 5th reps) were lowered at about a 3 count - who says you can't get a little pump when training for strength! I know I'll be sore where I want to be tomorrow...that's for sure! I'm going to start eating about 3300 calories starting tomorrow - I wasn't able to count today but that all changes tomorrow. The scale says 224 on the dot. If I can keep it relatively lean, I might try to hit 230 before doing a mini-cut. Let's see how things go.
Sporto
Sporto
Active member
Shoulders/Arms Power
Smith Military Press: 285X5, 295X4, 295X4
DB Rear Raises: 55X6, 55X6
BB Standing Curls: 150X5, 155X5, 160X5
DB Seated Curls: 60X6, 60X6
BB Close Grip Bench: 315X5, 325X5, 330X4
EZ Skull Crushers: 155X5, 160X5, 165X4
What can I say...my entire upper body today is SORE! I may take a day off today and hit up leg power day tomorrow so we'll see how it goes. Probably not though...I'm getting anxious just thinking about going to the gym LOL. For now I'm going to take a load off and watch the Cubs (hopefully) beat the Marlins today!
Sporto
Smith Military Press: 285X5, 295X4, 295X4
DB Rear Raises: 55X6, 55X6
BB Standing Curls: 150X5, 155X5, 160X5
DB Seated Curls: 60X6, 60X6
BB Close Grip Bench: 315X5, 325X5, 330X4
EZ Skull Crushers: 155X5, 160X5, 165X4
What can I say...my entire upper body today is SORE! I may take a day off today and hit up leg power day tomorrow so we'll see how it goes. Probably not though...I'm getting anxious just thinking about going to the gym LOL. For now I'm going to take a load off and watch the Cubs (hopefully) beat the Marlins today!
Sporto
Sporto
Active member
Legs/Calves Power
BB Deep Squats A2A: 455 for 5 reps, 5 reps, 4 reps
High Incline Hack Squats: 405 for 5 reps, 5 reps, 4 reps
DB Walking Lunges: 110lbs each hand for 6 reps, 6 reps (each leg)
Plate-Loaded Seated Cows: 6 plates + a 25 for 6 reps, 6 reps, 6 reps
Plate-Loaded Standing Cows: 12 plates for 6 reps, 6 reps, 6 reps
Ouch! It hurts to sit down! Got a great workout and the legs were hit hard! I like how sore my legs are to the touch even though the volume isn't crazy high. Note to self - I need my rest day to be AFTER leg day from now on. I tried working out today, and I just couldn't mentally get the job done with the intensity I wanted because of how bad my legs hurt. So from now on, rest day after legs!
Sporto
BB Deep Squats A2A: 455 for 5 reps, 5 reps, 4 reps
High Incline Hack Squats: 405 for 5 reps, 5 reps, 4 reps
DB Walking Lunges: 110lbs each hand for 6 reps, 6 reps (each leg)
Plate-Loaded Seated Cows: 6 plates + a 25 for 6 reps, 6 reps, 6 reps
Plate-Loaded Standing Cows: 12 plates for 6 reps, 6 reps, 6 reps
Ouch! It hurts to sit down! Got a great workout and the legs were hit hard! I like how sore my legs are to the touch even though the volume isn't crazy high. Note to self - I need my rest day to be AFTER leg day from now on. I tried working out today, and I just couldn't mentally get the job done with the intensity I wanted because of how bad my legs hurt. So from now on, rest day after legs!
Sporto
snagency
Banned
Tommy, truly outstanding man..455 down to the ground, DIG IT! :bigeyes2:
Every exercise you blasted out was impressive..know what you mean about resting after a day like that, that's how I try to do it too..it just never seems to work out that way!
bolt10
Well-known member
I just wanna say this week with exams has been tough on me getting focused trying to prepare for early morning gym sessions...but I have been rewatching your lil mini series with Layne Norton when you were getting ready for your pro card. Good stuff and its been motivating again... :thumbsup:
Sporto
Active member
Tommy, truly outstanding man..455 down to the ground, DIG IT! :bigeyes2:
Every exercise you blasted out was impressive..know what you mean about resting after a day like that, that's how I try to do it too..it just never seems to work out that way!
Thanks!
It's been a long time coming for those...I had to drop the weight and work that bottom part of the squat to make my glutes and hamstrings fire. I've recently been going to a new gym where they have AWESOME leg equipment. Every leg workout since has been reminding me of working out with Doug Miller where my legs are sore to touch for 3 days following!
Hope all is well with you!
Sporto
Sporto
Active member
Legs/Calves/Abs
BB Deep Squats A2A: 455 for 5 reps, 4 reps, 3 reps
Hack Squats: 680 for 5 reps, 5 reps
DB Walking Lunges: 110lbs each hand for 8 reps, 7 reps (each leg)
Single Leg Machine Curls: 70 for 8 reps, 8 reps
Single Leg Machine Extensions: 130 for 8 reps, 8 reps
Plate-Loaded Seated Cows: 4 plates + (2) 25 plates for 6 reps, 6 reps, 6 reps
Getting back on track...my schedule has been all over the place and many things have happened since I've last updated my journal with a schedule that isn't in a steady routine yet, trying to buy a house, sell a house, plan a wedding, and balance everything else in my life. Needless to say, it's been a little hectic. I've also been dealing with a broken phone, a broken laptop on top of all this LOL. When it rains it pours! I haven't been able to count anything on a regular basis - I'll be able to count and hit numbers for 3-4 days in a row, then I won't be able to for 3-4 days. Once things settle down, I'll be hitting numbers on a regular basis and updating this journal with some new things, higher PR's and some update pics! For tonight, just a leg workout I just finished...I'm happy that my deep squat has stayed where it's at. I had to work back up to this weight without a belt and going below parallel, but at least now my glutes are getting used (I know because they hurt like hell for 3 days afterwards!). I'm working out at a brand new gym with tons of equipment - and the hack squat machine is a typical 45 degree angle hack squat. I haven't been able to use this machine in a long time, so tonight was a feeler workout. I worked up to 7 plates and a 25 on each side for solid sets of 5, but this was after A2A Squats! The seated calf machine was harder than the one I was used to using, but I just used my Sporto tempo and hit the rep range I wanted. Other than that, nothing new to report - I will wait for the other muscle group days to post my new PRs!
Sporto
BB Deep Squats A2A: 455 for 5 reps, 4 reps, 3 reps
Hack Squats: 680 for 5 reps, 5 reps
DB Walking Lunges: 110lbs each hand for 8 reps, 7 reps (each leg)
Single Leg Machine Curls: 70 for 8 reps, 8 reps
Single Leg Machine Extensions: 130 for 8 reps, 8 reps
Plate-Loaded Seated Cows: 4 plates + (2) 25 plates for 6 reps, 6 reps, 6 reps
Getting back on track...my schedule has been all over the place and many things have happened since I've last updated my journal with a schedule that isn't in a steady routine yet, trying to buy a house, sell a house, plan a wedding, and balance everything else in my life. Needless to say, it's been a little hectic. I've also been dealing with a broken phone, a broken laptop on top of all this LOL. When it rains it pours! I haven't been able to count anything on a regular basis - I'll be able to count and hit numbers for 3-4 days in a row, then I won't be able to for 3-4 days. Once things settle down, I'll be hitting numbers on a regular basis and updating this journal with some new things, higher PR's and some update pics! For tonight, just a leg workout I just finished...I'm happy that my deep squat has stayed where it's at. I had to work back up to this weight without a belt and going below parallel, but at least now my glutes are getting used (I know because they hurt like hell for 3 days afterwards!). I'm working out at a brand new gym with tons of equipment - and the hack squat machine is a typical 45 degree angle hack squat. I haven't been able to use this machine in a long time, so tonight was a feeler workout. I worked up to 7 plates and a 25 on each side for solid sets of 5, but this was after A2A Squats! The seated calf machine was harder than the one I was used to using, but I just used my Sporto tempo and hit the rep range I wanted. Other than that, nothing new to report - I will wait for the other muscle group days to post my new PRs!
Sporto
Sporto
Active member
Chest
BB Incline Press: 315 for 6 reps PR!, 6 reps, 5 reps
HS Iso-Lateral Wide Chest: 4 Plates each side for 8 reps, 8 reps, 8 reps (Sporto Tempo)
2 Different Machine Flys: 6 sets total for 8-10 reps (Sporto Tempo)
Cable Crossovers: 3 sets total for 10-12 reps (Sporto Tempo)
Lots of burning going on tonight in the chest! Tonight was a great MIND-MUSCLE connection night for the chest. Just about every set except for the BB Incline Presses were done with the Sporto tempo and all presses were done focusing on the elbows with the shoulder blades pinched back and chest puffed out. My chest looked twice as big as it normally is when I was finished I'm glad these are getting better, I really want that thick chest look next time I diet down (I have a long torso, so my chest usually appears flat when I diet relative to the rest of my physique). That technically wasn't the first time I got all 6 solid reps on Incline, but it's the first time since I have been back to posting, so I'm logging it in as a PR. I will judge how I feel tomorrow and see whether or not I need a day off....so until then I'm gonna get my grub on!
Sporto
BB Incline Press: 315 for 6 reps PR!, 6 reps, 5 reps
HS Iso-Lateral Wide Chest: 4 Plates each side for 8 reps, 8 reps, 8 reps (Sporto Tempo)
2 Different Machine Flys: 6 sets total for 8-10 reps (Sporto Tempo)
Cable Crossovers: 3 sets total for 10-12 reps (Sporto Tempo)
Lots of burning going on tonight in the chest! Tonight was a great MIND-MUSCLE connection night for the chest. Just about every set except for the BB Incline Presses were done with the Sporto tempo and all presses were done focusing on the elbows with the shoulder blades pinched back and chest puffed out. My chest looked twice as big as it normally is when I was finished
I'm glad these are getting better, I really want that thick chest look next time I diet down (I have a long torso, so my chest usually appears flat when I diet relative to the rest of my physique). That technically wasn't the first time I got all 6 solid reps on Incline, but it's the first time since I have been back to posting, so I'm logging it in as a PR. I will judge how I feel tomorrow and see whether or not I need a day off....so until then I'm gonna get my grub on!Sporto
Sporto
Active member
Rear Delts/Arms
DB Rear Raises: 50X8, 50X8
Machine Reverse Flys: 160X10, 160X10
BB Standing Curls: 135X10PR!, 145X8
EZ Preacher Curls: 115X10, 115X9
DB Seated Curls: 50X10, 50X9
BB Close Grip Bench: 345X6PR!, 345X5
EZ Skull Crushers: 145X10, 155X8
Rope Extensions: 190X10, 200X10
Prime is doing it's thing! I've been back on it for a week now and BOOM, the PRs are coming along again. Coincidence? I think not! Legs tomorrow for an all-time crushfest...I shall be sore for 3 days following...
Sporto
DB Rear Raises: 50X8, 50X8
Machine Reverse Flys: 160X10, 160X10
BB Standing Curls: 135X10PR!, 145X8
EZ Preacher Curls: 115X10, 115X9
DB Seated Curls: 50X10, 50X9
BB Close Grip Bench: 345X6PR!, 345X5
EZ Skull Crushers: 145X10, 155X8
Rope Extensions: 190X10, 200X10
Prime is doing it's thing! I've been back on it for a week now and BOOM, the PRs are coming along again. Coincidence? I think not! Legs tomorrow for an all-time crushfest...I shall be sore for 3 days following...
Sporto
Sporto
Active member
Legs/Calves/Abs
BB Deep Squats A2A: 455 for 6 reps, 475 for 3 reps
Hack Squats: 680 for 5 reps, 720 for 5 reps
DB Walking Lunges: 110 each hand for 8 reps, 115 each hand for 8 reps (each leg)
Single Leg Machine Curls: 70 for 10 reps, 10 reps
Single Leg Machine Extensions: 130 for 8 reps, 8 reps
Plate-Loaded Seated Cows: 4 plates + (2) 25 plates for 6 reps, 6 reps, 6 reps
A very similar workout to what I did last time I did legs. I believe I tried a little heavier weight for one of my sets on each of the heavier lifts, and went for more reps on the lighter ones. This workout was actually done on Friday, and my legs have been so sore to touch for the last 3 days (plus Father's Day yesterday), so I have taken the last 2 days off and will hit chest this evening. I'm going to see what all I can get on Incline Press today...other than that - I've decided to go on a little cut for a bit...hopefully my strength will at least maintain while I do this.
Sporto
BB Deep Squats A2A: 455 for 6 reps, 475 for 3 reps
Hack Squats: 680 for 5 reps, 720 for 5 reps
DB Walking Lunges: 110 each hand for 8 reps, 115 each hand for 8 reps (each leg)
Single Leg Machine Curls: 70 for 10 reps, 10 reps
Single Leg Machine Extensions: 130 for 8 reps, 8 reps
Plate-Loaded Seated Cows: 4 plates + (2) 25 plates for 6 reps, 6 reps, 6 reps
A very similar workout to what I did last time I did legs. I believe I tried a little heavier weight for one of my sets on each of the heavier lifts, and went for more reps on the lighter ones. This workout was actually done on Friday, and my legs have been so sore to touch for the last 3 days (plus Father's Day yesterday), so I have taken the last 2 days off and will hit chest this evening. I'm going to see what all I can get on Incline Press today...other than that - I've decided to go on a little cut for a bit...hopefully my strength will at least maintain while I do this.
Sporto
Sporto
Active member
Chest
BB Incline Press: 325 for 5 reps PR!, 335 for 3 reps
HS Iso-Lateral Wide Chest: 4 Plates each side for 9 reps, 4 Plates + 10lb each side for 8 reps, 8 reps (Sporto Tempo)
Machine Flys: 250 for 10 reps, 10 reps (Sporto Tempo)
Cable Crossovers: 155 for 12 reps, 12 reps, 12 reps (Sporto Tempo)
Got to work out with Ryan1981 again...lots of strength, lots of pump, and a lot of Pumping Iron movie quotes! It's always great to have a workout partner; we just bounced energy off one another the entire workout. I hit a personal best on Incline Presses (Ryan touched the bar a little on rep 5, but he said it still counted!) and did a little extra on the other lifts as well. I did nothing but visualize how much better my chest is going to look next year on stage - and of course, that always helps I followed up with some post workout cardio (20 minutes of walking uphill) and polished it off with some oatmeal+whey. Time to relax the rest of the evening and take tomorrow off!
Sporto
BB Incline Press: 325 for 5 reps PR!, 335 for 3 reps
HS Iso-Lateral Wide Chest: 4 Plates each side for 9 reps, 4 Plates + 10lb each side for 8 reps, 8 reps (Sporto Tempo)
Machine Flys: 250 for 10 reps, 10 reps (Sporto Tempo)
Cable Crossovers: 155 for 12 reps, 12 reps, 12 reps (Sporto Tempo)
Got to work out with Ryan1981 again...lots of strength, lots of pump, and a lot of Pumping Iron movie quotes! It's always great to have a workout partner; we just bounced energy off one another the entire workout. I hit a personal best on Incline Presses (Ryan touched the bar a little on rep 5, but he said it still counted!) and did a little extra on the other lifts as well. I did nothing but visualize how much better my chest is going to look next year on stage - and of course, that always helps
I followed up with some post workout cardio (20 minutes of walking uphill) and polished it off with some oatmeal+whey. Time to relax the rest of the evening and take tomorrow off! Sporto
Sporto
Active member
Thanks! You better be sure you want to jump up to the lightheavies with the big boys
Sporto
Sporto
Active member
Back
Pendlay Rows: 315 for 6 reps, 6 reps, 5 reps
Weighted Pullups: +50 for 6 reps, +60 for 5 reps, +75 for 3 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 Plates for 8 reps, 8 reps, 8 reps
T-Bar Rows: 5 Plates for 8 reps, 8 reps, 8 reps
Wide Grip Pulldowns SS Wide Grip Pullovers: Various weights in the 10-12 rep range
This was actually a very similar workout to what I had with Derek Charlebois down in New Orleans - although I didn't log that one in my thread. This workout was done right after my demo down in Evansville. I went to a gym called Nitro Fitness - which had a personalized chef on site that you could order a post workout meal of your choice! They had chicken, fish, beef, potatoes, rice, veggies, all kinds of stuff. It was excellent! I networked quite a bit and had a great time! Took today off from the weights and will hit up some shoulders and arms tomorrow!
Sporto
Pendlay Rows: 315 for 6 reps, 6 reps, 5 reps
Weighted Pullups: +50 for 6 reps, +60 for 5 reps, +75 for 3 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 3 Plates for 8 reps, 8 reps, 8 reps
T-Bar Rows: 5 Plates for 8 reps, 8 reps, 8 reps
Wide Grip Pulldowns SS Wide Grip Pullovers: Various weights in the 10-12 rep range
This was actually a very similar workout to what I had with Derek Charlebois down in New Orleans - although I didn't log that one in my thread. This workout was done right after my demo down in Evansville. I went to a gym called Nitro Fitness - which had a personalized chef on site that you could order a post workout meal of your choice! They had chicken, fish, beef, potatoes, rice, veggies, all kinds of stuff. It was excellent! I networked quite a bit and had a great time! Took today off from the weights and will hit up some shoulders and arms tomorrow!
Sporto
Sporto
Active member
Shoulders/Arms
Smith Military Press: 275 for 6 reps, 285 for 5 reps, 295 for 5 reps PR!, 305 for 3 reps
BB Standing Curls: 145 for 6 reps, 6 reps, 155 for 5 reps, 165 for 3 reps
EZ Preacher Machine Curls: Stack for 10 reps, 10 reps, 10 reps
BB Close Grip Bench: 345 for 5 reps, 5 reps, 5 reps
EZ Skull Crushers: 145 for 10 reps, 10 reps, 10 reps
This was a quick workout. I had to squeeze it into about 45 minutes and just hit what I could for these smaller muscle groups. The Smith Military Presses went really well, the weight listed is af it was an actual barbell, so I'm not really doing that much weight, but it is the easiest way to list the weight. Bis and Tris felt strong again - I didn't get to do much of the lighter rep ranges, so I didn't have the normal pump I usually do. The EZ bar I assume weighs 15lbs, so that is the weight listed for the skull crushers. Other than that, I'm down another couple pounds and still feeling great! Today is legs and I''m getting ready to go to the gym here shortly. Great...another weekend of walking like a duck...
Sporto
Smith Military Press: 275 for 6 reps, 285 for 5 reps, 295 for 5 reps PR!, 305 for 3 reps
BB Standing Curls: 145 for 6 reps, 6 reps, 155 for 5 reps, 165 for 3 reps
EZ Preacher Machine Curls: Stack for 10 reps, 10 reps, 10 reps
BB Close Grip Bench: 345 for 5 reps, 5 reps, 5 reps
EZ Skull Crushers: 145 for 10 reps, 10 reps, 10 reps
This was a quick workout. I had to squeeze it into about 45 minutes and just hit what I could for these smaller muscle groups. The Smith Military Presses went really well, the weight listed is af it was an actual barbell, so I'm not really doing that much weight, but it is the easiest way to list the weight. Bis and Tris felt strong again - I didn't get to do much of the lighter rep ranges, so I didn't have the normal pump I usually do. The EZ bar I assume weighs 15lbs, so that is the weight listed for the skull crushers. Other than that, I'm down another couple pounds and still feeling great! Today is legs and I''m getting ready to go to the gym here shortly. Great...another weekend of walking like a duck...
Sporto
Sporto
Active member
Legs/Calves
Hack Squats: 680 for 5 reps, 720 for 5 reps, 4 reps
BB SLDL/RDL Hybrid: 405 for 6 reps, 455 for 5 reps, 475 for 5 reps
DB Walking Lunges: 115s each hand for 8 reps each leg
Single Leg Machine Curls: 3 sets of 10 reps
Single Leg Machine Extensions: 3 sets of 10 reps
Glute Squeezes On The Adductor Machine: 3 sets of 12 reps
Various Seated & Straight Leg Cows: 3-4 sets of 6-8 reps each
So I decided to give Squats a break and brought back the SLDL/RDL Hybrid...all I can say is OUCH! I know those will hurt like hell tomorrow, and the next day, and the next day...and that's fine by me! I've got some more fine-tuning to do to this physique before I enter into contest prep mode! Probably another week or so of this kind of split and I will be doing a different one!
Sporto
Hack Squats: 680 for 5 reps, 720 for 5 reps, 4 reps
BB SLDL/RDL Hybrid: 405 for 6 reps, 455 for 5 reps, 475 for 5 reps
DB Walking Lunges: 115s each hand for 8 reps each leg
Single Leg Machine Curls: 3 sets of 10 reps
Single Leg Machine Extensions: 3 sets of 10 reps
Glute Squeezes On The Adductor Machine: 3 sets of 12 reps
Various Seated & Straight Leg Cows: 3-4 sets of 6-8 reps each
So I decided to give Squats a break and brought back the SLDL/RDL Hybrid...all I can say is OUCH! I know those will hurt like hell tomorrow, and the next day, and the next day...and that's fine by me! I've got some more fine-tuning to do to this physique before I enter into contest prep mode! Probably another week or so of this kind of split and I will be doing a different one!
Sporto
Sporto
Active member
Chest/Abs
BB Incline Press: 325 for 4 reps + 1 static hold, 335 for 3 reps
HS Iso-Lateral Wide Chest: 4 Plates each side for 8 reps, 4 Plates + 10lb each side for 8 reps, 4 Plates + 25 each side for 6 reps-strip to 3 Plates for 6 reps-strip to 2 Plates for 5 reps (Sporto Tempo) OUCH!
Machine Flys: 2 sets of 10 reps, 10 reps (Sporto Tempo)
Cable Crossovers: 3 sets of 12 reps, 12 reps, 12 reps (Sporto Tempo)
Weighted Crunches: 60 for 10 reps, 10 reps
Weighted Leg Raises: 20 for 10 reps, 10 reps
Had a great workout today. Even though my diet has been off over the weekend, my energy and strength felt great today. Towards the end of the workout, my chest was just about completely numb. I want a better chest and back so bad next time I am on stage that I really pour my heart out in the gym. Weight is holding steady at (gasp!) 235...but I don't necessarily feel heavy. I am, however still going to attempt to hit the macros I set out to hit and shed some weight. I'm a little thicker around the midsection than I'd like to be. Anyway, if I can remember to bring the camera to the gym tomorrow, I'll take some pics and some videos
Sporto
BB Incline Press: 325 for 4 reps + 1 static hold, 335 for 3 reps
HS Iso-Lateral Wide Chest: 4 Plates each side for 8 reps, 4 Plates + 10lb each side for 8 reps, 4 Plates + 25 each side for 6 reps-strip to 3 Plates for 6 reps-strip to 2 Plates for 5 reps (Sporto Tempo) OUCH!
Machine Flys: 2 sets of 10 reps, 10 reps (Sporto Tempo)
Cable Crossovers: 3 sets of 12 reps, 12 reps, 12 reps (Sporto Tempo)
Weighted Crunches: 60 for 10 reps, 10 reps
Weighted Leg Raises: 20 for 10 reps, 10 reps
Had a great workout today. Even though my diet has been off over the weekend, my energy and strength felt great today. Towards the end of the workout, my chest was just about completely numb. I want a better chest and back so bad next time I am on stage that I really pour my heart out in the gym. Weight is holding steady at (gasp!) 235...but I don't necessarily feel heavy. I am, however still going to attempt to hit the macros I set out to hit and shed some weight. I'm a little thicker around the midsection than I'd like to be. Anyway, if I can remember to bring the camera to the gym tomorrow, I'll take some pics and some videos
Sporto
Sporto
Active member
Back
Rack Deadlifts: Worked up to 585 for 6 reps
Weighted Pullups: +50 for 5 reps, +60 for 3 reps (Back was FRIED!)
T-Bar Rows: 3 Plates +35 for 8 reps, 8 reps, 8 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 2 Plates+25 for 8 reps, 8 reps, 8 reps (each set supersetted with HS Pullovers)
HS Pullovers: 180 for 8 reps, 8 reps, 8 reps
DB Rows: 75 for 12 reps, 12 reps (cooldown, sporto tempo)
Weighted Hangs from pullup position and T-bar position: Fascia stretch
From the word go on rack deads, the back was on fire...it literally took the life out of me. The rest of the workout was still great though, I ended up dropping some of the weights down and focused more on form and tempo. After the rack deads, I sure as hell wasn't going to try and break any PRs lol. Ryan ended up doing 635 for 3 reps - and was cooked the rest of the workout I can already feel my back tightening up - in a good way! I've got a nice day off tomorrow and shall return with an intense shoulders and arms day!
Sporto
Rack Deadlifts: Worked up to 585 for 6 reps
Weighted Pullups: +50 for 5 reps, +60 for 3 reps (Back was FRIED!)
T-Bar Rows: 3 Plates +35 for 8 reps, 8 reps, 8 reps
HS Iso-Lateral Chest/Back (Lat Pulldown): 2 Plates+25 for 8 reps, 8 reps, 8 reps (each set supersetted with HS Pullovers)
HS Pullovers: 180 for 8 reps, 8 reps, 8 reps
DB Rows: 75 for 12 reps, 12 reps (cooldown, sporto tempo)
Weighted Hangs from pullup position and T-bar position: Fascia stretch
From the word go on rack deads, the back was on fire...it literally took the life out of me. The rest of the workout was still great though, I ended up dropping some of the weights down and focused more on form and tempo. After the rack deads, I sure as hell wasn't going to try and break any PRs lol. Ryan ended up doing 635 for 3 reps - and was cooked the rest of the workout
I can already feel my back tightening up - in a good way! I've got a nice day off tomorrow and shall return with an intense shoulders and arms day!Sporto
Sporto
Active member
Shoulders/Arms
Smith Military Press: Worked up to 295 for 5 reps, 305 for 4 reps PR!
EZ Standing Curls: Worked up to 45+25 on each side for 6 reps, 5 reps
EZ Preacher Machine Curls: Stack for 10 reps, 10 reps, 10 reps - Sporto Tempo
BB Close Grip Bench: Worked up to 345 for 6 reps, 350 for 4 reps, 355 for 3 reps
EZ Skull Crushers: Worked up to 45+10+10 each side for 10 reps, 9 reps, 8 reps
I felt really good today (which I usually do after a full day rest), so the sets and reps felt great tonight! My shoulder is feeling a lot better, so I was really pushing it all I could on the Smith Machine Military Presses. Biceps and triceps felt alright today...I wasn't really pushing for PRs, just mainly wanted a solid workout with solid form. Ugh...legs tomorrow - it's 4th of July weekend, I'll have to see how the schedule looks as I might take a couple days off and hit them on Monday. Until then, everyone have a safe 4th of July!
Sporto
Smith Military Press: Worked up to 295 for 5 reps, 305 for 4 reps PR!
EZ Standing Curls: Worked up to 45+25 on each side for 6 reps, 5 reps
EZ Preacher Machine Curls: Stack for 10 reps, 10 reps, 10 reps - Sporto Tempo
BB Close Grip Bench: Worked up to 345 for 6 reps, 350 for 4 reps, 355 for 3 reps
EZ Skull Crushers: Worked up to 45+10+10 each side for 10 reps, 9 reps, 8 reps
I felt really good today (which I usually do after a full day rest), so the sets and reps felt great tonight! My shoulder is feeling a lot better, so I was really pushing it all I could on the Smith Machine Military Presses. Biceps and triceps felt alright today...I wasn't really pushing for PRs, just mainly wanted a solid workout with solid form. Ugh...legs tomorrow - it's 4th of July weekend, I'll have to see how the schedule looks as I might take a couple days off and hit them on Monday. Until then, everyone have a safe 4th of July!
Sporto
fightbackhxc
Well-known member
Whats up Sporto, didnt know you posted on here. i followed your log on scivation for awhile
Sporto
Active member
Chest/Abs
BB Incline Press: 325 for 5 reps PR! - FINALLY!, 340 for 3 reps PR!
HS Iso-Lateral Wide Chest: 4 Plates each side for 10 reps, 4 Plates + 10lb each side for 10 reps, 10 reps (Sporto Tempo)
Machine Flys: 265 for 10 reps, 10 reps, 270 for 10 reps (Sporto Tempo)
Cable Crossovers: 155 for 12 reps, 12 reps (Sporto Tempo)
Weighted Crunches: 65 for 10 reps, 10 reps
Weighted Leg Raises: 25 for 8 reps, 8 reps - HURT TO BREATHE!
Fascia Stretch: 50's in the fly position for 60 secs, 60 secs
Wowsa...went into the gym today feeling a little tired, but woke right up after hitting a PR on the BB Incline Press! Very good mind-muscle connection after that and by the end it felt like I had knots in my pecs from the blood flow - Dat is vwat vwe call de pump! Topped off the workout with some weighted abs and some fascia stretch and left the gym feeling euphoric...that's what it's all about! Hope everyone had a great 4th of July! Tomorrow is a back day and I'm already looking forward to it...gonna bring back the Rack Chins! Stay tuned...maybe Ryan will bring the video camera...
Sporto
BB Incline Press: 325 for 5 reps PR! - FINALLY!, 340 for 3 reps PR!
HS Iso-Lateral Wide Chest: 4 Plates each side for 10 reps, 4 Plates + 10lb each side for 10 reps, 10 reps (Sporto Tempo)
Machine Flys: 265 for 10 reps, 10 reps, 270 for 10 reps (Sporto Tempo)
Cable Crossovers: 155 for 12 reps, 12 reps (Sporto Tempo)
Weighted Crunches: 65 for 10 reps, 10 reps
Weighted Leg Raises: 25 for 8 reps, 8 reps - HURT TO BREATHE!
Fascia Stretch: 50's in the fly position for 60 secs, 60 secs
Wowsa...went into the gym today feeling a little tired, but woke right up after hitting a PR on the BB Incline Press! Very good mind-muscle connection after that and by the end it felt like I had knots in my pecs from the blood flow - Dat is vwat vwe call de pump! Topped off the workout with some weighted abs and some fascia stretch and left the gym feeling euphoric...that's what it's all about! Hope everyone had a great 4th of July! Tomorrow is a back day and I'm already looking forward to it...gonna bring back the Rack Chins! Stay tuned...maybe Ryan will bring the video camera...
Sporto
Sporto
Active member
Hey whats up! I also post my log over here bc I use and like the USP Labs stuff as well. Jacob has been very generous helping me out with certain stacks to help hit new PRs - I just wish I had more time to answer people's questions...plus I have been out of the loop for awhile because of tax season and been playing catch up for a couple months. I had no idea Product X was out and about - last I heard a few of Jacob's athletes were trying it out and he didn't know if it was going to hit the market or not LOL
How are things with you?
Sporto
fightbackhxc
Well-known member
Things are going pretty well. When you competing next?