Sporto
Active member
Chest/Back Power
BB Incline Press (82.5%): 4 sets of 5 reps with 275 - Sporto Tempo
Rack Chins (82.5%): 4 sets of 5 reps with BW+100 - Sporto Tempo
HS Iso-Lateral Wide Chest: 4 plates for 10 reps, 4 plates+25 each side for 8 reps, 8 reps
BB Pendlay Rows: 275 for 10 reps, 285 for 8 reps, 8 reps
DB Flys Fascia Stretch: 70's for 60 secs
Weighted Hangs Fascia Stretch: Stack for 60 secs
Diet
I'm going to aim for 225-250g of protein, roughly 80-100g of fat, and about 325-375g carbs...so approximately 3000-3400 calories a day. Basically, I'm just going to maintain where I am at weight wise and focus on recomping right here where I am at with progressive overload. No cardio right now, just wanna get back on track!
Supplements
Now Foods Adam Multi-Vitamin: 1 serving daily at breakfast
Scivation Essential-FA: 3 caps breakfast; 3 caps lunch; 3 caps dinner
Scivation Sesamin: 3 caps breakfast; 3 caps lunch; 3 caps dinner
Scivation VasoCharge: 2 scoops 30-40mins pre-workout
Scivation Chocolate Whey: per convenience to hit protein numbers
Scivation Xtend: 2 scoops 30-40mins pre-workout; 6 scoops intra-workout
Primaforce Beta Alanine: 2 scoops intra-workout
Primaforce Elastimine: 3 caps breakfast; 3 caps dinner
Primaforce Cissus: 2 caps breakfast; 2 caps dinner
Primaforce Insopro-R: 3 caps post-workout meal
Primaforce ZMA: 3 caps bedtime
USP Labs Prime: 3 caps with 3 meals
USP Labs Powerfull: 3 caps at bedtime
USP Labs P-Slin: 2 caps 15 minutes before pre-workout meal
It feels great to be back on track for the time being. I know once the wedding date approaches, and then the honeymoon that follows (8 days/7 nights at a once in a lifetime destination that Kera will not find out about until the day of), I will be incognito for a couple of weeks, but other than that, it's strictly business from here on out! I am on a mission for contest season next year and I get excited just thinking about it.
Also, I've recently picked up golfing in my spare time, and I must say, I LOVE IT! I was a baseball player for a long time and always wondered why everyone I knew went to golf once they were done playing...in fact, I used to make fun of the ones that did. But, now I know why...it's actually really fun! I've been a total of five times in the last couple of weeks and I've picked up the game pretty fast. It takes about the first 5-6 holes for me to finally straighten out my drive...and once I do, I hit it about 310-340 when it goes straight. My irons I've hit surprisingly well will loft the majority of the time, and my putting is a LOT better than it was the first two times. I've learned to control my strength and go for the 2-putts. The club that absolutely KILLS my score is that damn pitching wedge. I haven't yet firgured out how to control my strength with it. I either swing to soft and it goes 3 feet, or blade it and it shoots way past the hole LOL. The last three games I counted everything, every drop, penalty, stroke, etc. and have shot in the mid 90's. It's safe to say I am addicted now!
Sporto
BB Incline Press (82.5%): 4 sets of 5 reps with 275 - Sporto Tempo
Rack Chins (82.5%): 4 sets of 5 reps with BW+100 - Sporto Tempo
HS Iso-Lateral Wide Chest: 4 plates for 10 reps, 4 plates+25 each side for 8 reps, 8 reps
BB Pendlay Rows: 275 for 10 reps, 285 for 8 reps, 8 reps
DB Flys Fascia Stretch: 70's for 60 secs
Weighted Hangs Fascia Stretch: Stack for 60 secs
Diet
I'm going to aim for 225-250g of protein, roughly 80-100g of fat, and about 325-375g carbs...so approximately 3000-3400 calories a day. Basically, I'm just going to maintain where I am at weight wise and focus on recomping right here where I am at with progressive overload. No cardio right now, just wanna get back on track!
Supplements
Now Foods Adam Multi-Vitamin: 1 serving daily at breakfast
Scivation Essential-FA: 3 caps breakfast; 3 caps lunch; 3 caps dinner
Scivation Sesamin: 3 caps breakfast; 3 caps lunch; 3 caps dinner
Scivation VasoCharge: 2 scoops 30-40mins pre-workout
Scivation Chocolate Whey: per convenience to hit protein numbers
Scivation Xtend: 2 scoops 30-40mins pre-workout; 6 scoops intra-workout
Primaforce Beta Alanine: 2 scoops intra-workout
Primaforce Elastimine: 3 caps breakfast; 3 caps dinner
Primaforce Cissus: 2 caps breakfast; 2 caps dinner
Primaforce Insopro-R: 3 caps post-workout meal
Primaforce ZMA: 3 caps bedtime
USP Labs Prime: 3 caps with 3 meals
USP Labs Powerfull: 3 caps at bedtime
USP Labs P-Slin: 2 caps 15 minutes before pre-workout meal
It feels great to be back on track for the time being. I know once the wedding date approaches, and then the honeymoon that follows (8 days/7 nights at a once in a lifetime destination that Kera will not find out about until the day of), I will be incognito for a couple of weeks, but other than that, it's strictly business from here on out! I am on a mission for contest season next year and I get excited just thinking about it.
Also, I've recently picked up golfing in my spare time, and I must say, I LOVE IT! I was a baseball player for a long time and always wondered why everyone I knew went to golf once they were done playing...in fact, I used to make fun of the ones that did. But, now I know why...it's actually really fun! I've been a total of five times in the last couple of weeks and I've picked up the game pretty fast. It takes about the first 5-6 holes for me to finally straighten out my drive...and once I do, I hit it about 310-340 when it goes straight. My irons I've hit surprisingly well will loft the majority of the time, and my putting is a LOT better than it was the first two times. I've learned to control my strength and go for the 2-putts. The club that absolutely KILLS my score is that damn pitching wedge. I haven't yet firgured out how to control my strength with it. I either swing to soft and it goes 3 feet, or blade it and it shoots way past the hole LOL. The last three games I counted everything, every drop, penalty, stroke, etc. and have shot in the mid 90's. It's safe to say I am addicted now!
Sporto
Seriously though, doing that weight with the Sporto Tempo is NO JOKE!