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

[Sporto]

Finally the quest begins! I can honestly say that I am really excited for this next year and what it will bring. I wanted to give a big THANK YOU to everyone that's followed me along in my journey to get a pro card, and all I can say now is, "MISSION ACCOMPLISHED!"

But, it doesn't stop there. I have set some new goals, and with the help of Scivation/Primaforce, Layne, Team Scivation, and all of you with your continuing support, I definately plan on exceeding even MY greatest expectations! Layne and I will continue to work with each other all year, and we plan on creating some synergy between us to help drive both of us to new levels!

Now that Thanksgiving is over with, and my controlled binge over the last week, I am ready to get back to business! Last week was a deload week in the weight room, and today marks Day 1 in my quest. My plan for the next 6-8 weeks, is going to be pretty simple. I'm only raising calories slightly, still doing some HIIT cardio, supplementing all the usual BADASS products from Scivation/Primaforce, and training a power/hypertrophy split - or what Layne likes to call one of his "bread and butter" routines

Training:

Day 1: Upper Body - Power
Day 2: Lower Body - Power
Day 3: Rest/Cardio
Day 4: Upper Body - Hypertrophy
Day 5: Lower Body - Hypertrophy
Day 6: Rest/Cardio
Day 7: Rest/Cardio

Diet:

Fat: 55g
Carbs: 275g
Protein: 235g
Calories: 2535cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

Sporto

 

[Sporto]

Training With Sporto: Day 1

Day 1: Upper Body - Power

BB Bench Press
205 X 5
205 X 5
205 X 5
205 X 5
205 X 5

Machine Flys
200 X 8, 6, 4

Weighted Pullups
BW+10 X 5
BW+10 X 5
BW+10 X 5
BW+10 X 5
BW+10 X 5

Seated Machine Pulldowns
210 X 8, 6, 4

DB Military Press
60 X 5
60 X 5
60 X 5
60 X 5
60 X 5

DB Rear Raises
20 X 8, 6, 4

BB Shrugs
225 X 5
225 X 5
225 X 5
225 X 5
225 X 5

DB Seated Shrugs
100 X 8, 6, 4

Standing EZ Curls
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5

DB Seated Curls
45 X 8, 6, 4

BB Close-Grip Bench Press
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

EZ Skull Crushers
85 X 8, 6, 4

Diet:

Fat: 56g
Carbs: 279g
Protein: 229g
Calories: 2536cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

~Bodyweight = 199lbs.

Sporto

 

[pistonpump]

hey wassup sporto! Thanks for doing this, id love to follow your training and diet, must be doing something right lol. Care to share how youre meals look like during the day?

Do you have a job other than being a pro bb?

thats alot of cissus....

 

[Sporto]

Hey there!

Meals are similar to what I et on a diet really. I'm accustomed to eating certain types of foods that I like to eat, so when I bulk, I just eat more of the same foods really.

Cereal
Skim Milk
Lean Meats
Nuts
Potatoes

Nothing different really.

I'm an accountant during the day (that's my 9-5er) and when I'm not working out, I manage all of my investment property...so I stay pretty busy

And yes, that is a lot of cissus, but my joints love me for it

Sporto

 

[pistonpump]

how long do you think youll run this log? When is next contest for you?

 

[Sporto]

how long do you think youll run this log? When is next contest for you?

I'll run this log all of 2008.

Next contest won't be until 2009

Sporto

 

[pistonpump]

I'll run this log all of 2008.

Next contest won't be until 2009

Sporto

awesome.

so does that mean youll be bulking for the whole year? Lean bulk is what you do right? Interesting to see how you gain.

Ill rep you cuz you got your sh1t str8 and i can learn alot from you.

 

[bolt10]

dang i just thought last nite about asking if u were gonna do somethin like this....and i just found it this morning. thanks man!!

keep up the great stuff

 

[DerekAdams1]

I like this spilt and looking forward to your workouts. You look awesome in your picture. Good luck with everything.

 

[Beast]

It's mass time!!!

 

[Sporto]

Training With Sporto: Day 2

Day 2: Lower Body - Power

BB Squats
275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Seated Leg Curls
160 X 8, 6, 4

Hack Squats
275 X 5
275 X 5
275 X 5
275 X 5
275 X 5

Seated Leg Extensions
230 X 8, 6, 4

Straight-Leg Calf Raises
300 X 8
300 X 8
300 X 8

Seated Calf Raises
190 X 8
190 X 8
190 X 8

Weighted Hip Lifts
25 X 8
25 X 8
25 X 6

Diet:

Fat: 53g
Carbs: 272g
Protein: 255g
Calories: 2585cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

~Bodyweight = 200lbs.

Sporto

 

[Sporto]

awesome.

so does that mean youll be bulking for the whole year? Lean bulk is what you do right? Interesting to see how you gain.

Ill rep you cuz you got your sh1t str8 and i can learn alot from you.

Yes, throughout the year I will be primarily lean bulking with mini cuts along the way to stay lean

Thanks for the reps!

Sporto

 

[Sporto]

dang i just thought last nite about asking if u were gonna do somethin like this....and i just found it this morning. thanks man!!

keep up the great stuff

Speak of the devil and he shall appear

Sporto

 

[Sporto]

I like this spilt and looking forward to your workouts. You look awesome in your picture. Good luck with everything.

Thanks Derek!

Sporto

 

[Sporto]

It's mass time!!!

Oh, how I have waited for this!!!

Sporto

 

[chainsaw]

Did Layne design this program for you, it looks like on of his?

What is your bodyfat% and height?

 

[bolt10]

Speak of the devil and he shall appear

Sporto

:smite:<------so ur sayin this is you!?!?!? it better not be and u better not get angry wen i tell u i just started a split like this based on how layne worksout.......so i mite just steal ur routine muahahaha :twisted:

 

[Sporto]

Did Layne design this program for you, it looks like on of his?

What is your bodyfat% and height?

This program was designed by Layne, yes. I've modified it a tad with the rest pause sets, but he is the man with the plan.

I'm 5'11"ish. As for bodyfat, I've never really consistently measured or tracked it. This time I will pick a method and try to stay current with it. As for now, I'm not sure.

Sporto

 

[Sporto]

:smite:<------so ur sayin this is you!?!?!? it better not be and u better not get angry wen i tell u i just started a split like this based on how layne worksout.......so i mite just steal ur routine muahahaha :twisted:

You should steal it...you'll get great results!

Sporto

 

[Sporto]

Day 3: HIIT Cardio

10 Minute Warmup
8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
5 Minute Break - Stretch
20 Minutes Walking Uphill - 3.0mph @ 9.0 Incline
5 Minute Break - Stretch
7 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
Cooldown - Stretch

Diet:

Fat: 50g
Carbs: 282g
Protein: 232g
Calories: 2506cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation Sesamin
Primaforce Yohimbe HCL
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs PowerFull
USP Labs SuperCissus

~Bodyweight = 200lbs.

Sporto

 

[rpen22]

Did you ever post any shots from the show? Or did I just miss them somewhere?

 

[nycste]

subbed, will enjoy watching this esp someone your height im 6ft

 

[pistonpump]

I always thought your caloric intake was a little low esp for 200lbs and the amount of training....

 

[dazilla]

Good Luck.. I'm watching... like scivations plans

 

[Sporto]

Did you ever post any shots from the show? Or did I just miss them somewhere?

Here ya go! These are up on my BodySpace, but I have much better ones coming from the photographer that was at the show...I just haven't received them yet and was going to wait for those...

Sporto

 

[Sporto]

I always thought your caloric intake was a little low esp for 200lbs and the amount of training....

It just appears that way right now because I'm slowly progressing calories back up to where they were. But, if you notice, the intensity of my lifts (55%) isn't near what it was either. Things are in balance, and adjustments will be made to things as I progress back up to where I was to keep it that way

Sporto

 

[chainsaw]

It just appears that way right now because I'm slowly progressing calories back up to where they were. But, if you notice, the intensity of my lifts (55%) isn't near what it was either. Things are in balance, and adjustments will be made to things as I progress back up to where I was to keep it that way

Sporto

I'm 6'3" and I have to eat 5000 cals just to maintain 220lbs. I wish I wouldn't have to eat that much to maintain a good weight for my body. Also your muscularity looks great and your lifts are not all that heavy. I am trying to acheive that using not so heavy weight and having good muscularity.

 

[Sporto]

I'm 6'3" and I have to eat 5000 cals just to maintain 220lbs. I wish I wouldn't have to eat that much to maintain a good weight for my body. Also your muscularity looks great and your lifts are not all that heavy. I am trying to acheive that using not so heavy weight and having good muscularity.

Are you referring to my workouts in this thread? I'm lifting at 50-55% intensity this week I'm using a weight/strength progression over the next 6-8 weeks to get push through where my strength levels were before dieting and break some PRs! Congruently, I'm slowly increasing my calories along with that to do it in a "lean" manner since I am coming fresh out of contest shape.

Sporto

 

[rpen22]

Here ya go! These are up on my BodySpace, but I have much better ones coming from the photographer that was at the show...I just haven't received them yet and was going to wait for those...
Sporto

Wow, you KILLED it bro! I'll definitely be following your progress. It looks like you've got quite a future ahead of you.

 

[Sporto]

Wow, you KILLED it bro! I'll definitely be following your progress. It looks like you've got quite a future ahead of you.

Thanks rpen! I really appreciate that!

Sporto

 

[Sporto]

Things have been going really well this week...a quick recap:

I'm settling into this new offseason training routine. This first week has been more of getting acquainted with everything as far as what weights to use, how much volume, how long workouts are taking, etc. So their have been some slight modifications to the original plan. The overall plan is still the same...I'll progressing both strength and calories up slowly, but the setup will be slightly different in a way that will work out better for me individually.

The diet has been going just fine. My bodyweight is holding steady 201lbs (has been for a couple of days) and other than a few meals eating out that I didn't measure and just guesstimated on, all of my good dieting habits are still in tact. I look very full and vascular as I'm lifting, especially on hypertrophy days, and I am REALLY enjoying that. I've continued my HIIT cardio, and surprisingly, I don't loathe it as much when I'm able to eat half way normal lol. It's also very nice to only be in the gym once a day

My supplement regime will remain the exact same as it was and has been. My diet will be very similar. I will be eating a lot of the same foods I was, only more of them, with the occasional meal that I don't measure (like going out to eat for lunch, dinner, etc.). My training will be similar to the original layout, and I will continue to update this log with highlights as I progress. Other than that, I'm looking forward to the holidays and hope everyone had a great weekend!

Sporto

 

[nycste]

glad all is well things feeling good and your able to eat more now 1!!

 

[Sporto]

glad all is well things feeling good and your able to eat more now 1!!

Thanks! Food has never tasted better

Sporto

 

[pistonpump]

Thanks! Food has never tasted better

Sporto

wow. i remember days like that. i was in a bad car wreck had my jaw broken in several places. ANyone who has broken their jaw knows the torture of "eating" liquid for a month or two....Jack in the Box's Bacon Cheddar Potatoe wedges was my biggest craving along with pizza! Nothing like chewing.

 

[Sporto]

wow. i remember days like that. i was in a bad car wreck had my jaw broken in several places. ANyone who has broken their jaw knows the torture of "eating" liquid for a month or two....Jack in the Box's Bacon Cheddar Potatoe wedges was my biggest craving along with pizza! Nothing like chewing.

Ouch...I hope I don't ever have to go through that!

Sporto

 

[Sporto]

Things have gone well so far! Diet has been in check and I've maintained a bodyweight of 201 for the last 3-4 days now. I'm still looking full and lean in the mirrors, but I can see where the bodyfat has gone first...the same place it was last to come off! LOL! Such is life...Anyway, supplementation has been indentical. I'm taking my multi, elastimine, and cissus when I get to work with my mid morning snack. I'm taking 2 caps of fish oil in the morning, 2 caps of sesamin at lunch, and 2 caps of CLA in the evening. Pre workout, I'm taking 2 scoops of Primal NO2, 2 scoops of Xtend, 2 caps of Amp and 3 caps of PowerFull. Before carb meals, I alternate taking PSlin and Anabolic Pump. In the evening, some zma with another dose of elastimine and cissus. On cardio days, 6 caps of Yohimbe HCL. That about sums it up...

The first week of training was a good "get the feel for it" type of week. This week has gone smoother and both max strength workouts have gone great. I'm still progressing up with my strength, but I feel strong...not sure HOW strong, but I feel strong. Tomorrow is a cardio day (HIIT for me), and hypertrophy picks back up on thursday. Some highlights from the last couple of max strength workouts:

Bench: sets of 255 for 5 reps
Pull-Ups: sets of BW+50 for 5 reps
DB Military: sets of 80 for 5 reps
Squat: sets of 345 for 5 reps
Hack: sets of 365 for 5 reps

Sets felt good with no struggling to complete them. Now...it's just another boring day of work and chicken breast LOL

Sporto

 

[Rodzilla]

Sporto, I don't know how you keep up with logs on 4 forums and 5 sections. Good stuff!:thumbsup:

 

[Sporto]

Sporto, I don't know how you keep up with logs on 4 forums and 5 sections. Good stuff!:thumbsup:

Voodoo

Sporto

 

[Sporto]

On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

Tonight's workout will include:

Lots of pull ups and downs
Lots of rows
Lots of stares from th envious and the curious
Lots of winks from the sorority girls on the ellipticals
Lots of large veins simulating a detailed road map
Lots of Xtend

Sporto

 

[bolt10]

On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

Tonight's workout will include:

Lots of pull ups and downs
Lots of rows
Lots of stares from th envious and the curious
Lots of winks from the sorority girls on the ellipticals
Lots of large veins simulating a detailed road map
Lots of Xtend

Sporto

haha nice nice.....good luck tonite and keep up the good work

 

[Sporto]

Monday: Upper Body - Max Strength

BB Bench Press - 3 sets
Machine Flys - 1 rest pause set
Weighted Pullups - 3 sets
Seated Machine Pulldowns - 1 rest pause set
DB Military Press - 2 sets
DB Rear Raises - 1 rest pause set
BB Shrugs - 2 sets
DB Seated Shrugs - 1 rest pause set

(Time pending - otherwise done on Tuesday)
Standing EZ Curls - 2 sets
DB Seated Curls - 1 rest pause set
BB Close-Grip Bench Press - 2 sets
EZ Skull Crushers - 1 rest pause set

Diet:

Fat: 55g
Carbs: 305g
Protein: 235g
Calories: 2655cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
Dr. Rexall Fish Oil - 2 caps with breakfast
Scivation Sesamin - 2 caps with lunch
Primaforce Max CLA - 2 caps with dinner
Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed

Pre-Workout (30 minutes):
Primaforce Primal NO2 - 2 scoops
Scivation Dialene-4 - 3 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
Ergopharm Amp - 2 caps

During Workout:
4 scoops Xtend

Pre-Carb Meals (15 Minutes):
USP Labs PSlin - 2 caps before breakfast and pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

Sporto

 

[Sporto]

Some highlights from today's workout:

Bench: 305 X 5
Weighted Pull-Ups: BW+70 X 5
DB Military Press: 90 X 5
BB Shrugs: 335 X 5
BB Curls: 105 X 5
CG Bench: 225 X 5

I'm still progressing up in strength, so I'm not quite there yet. All weights felt really strong and somewhat light except for Bench Press. I'm loving the split and loving hte workouts so far. I'll be excited to see if I can break some PRs in a few weeks! Until then, just moving some weight

Sporto

 

[pistonpump]

Sporto how do you warm up for those sets? For example yesterday's workout.

 

[Sporto]

Tuesday: Lower Body - Max Strength

BB Squats: 3 sets
Lying Leg Curls: 1 rest pause set
Hack Squats: 3 sets
Leg Extensions: 1 rest pause set
Standing Calf Raises: 2 sets; 1 rest pause set
Seated Calf Raises: 2 sets; 1 rest pause set
Weighted Abs: 3 sets

Diet:

Fat: 55g
Carbs: 305g
Protein: 235g
Calories: 2655cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap with breakfast, 1 cap with dinner
Dr. Rexall Fish Oil - 2 caps with breakfast
Scivation Sesamin - 2 caps with lunch
Primaforce Max CLA - 2 caps with dinner
Primaforce Elastimine - 3 caps with breakfast, 3 caps with dinner
Primaforce Cissus - 2 caps with breakfast, 2 caps with dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed

Pre-Workout (30 minutes):
Primaforce Primal NO2 - 2 scoops
Scivation Dialene-4 - 3 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
Ergopharm Amp - 2 caps

During Workout:
4 scoops Xtend

Pre-Carb Meals (15 Minutes):
USP Labs PSlin - 2 caps before breakfast and pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout and all other meals

Sporto

 

[Sporto]

Sporto how do you warm up for those sets? For example yesterday's workout.

On bench press I'll do something like:

135X8
185X6
225X4
275X2

Then move into work sets of 305X5.

Sporto

 

[pistonpump]

On bench press I'll do something like:

135X8
185X6
225X4
275X2

Then move into work sets of 305X5.

Sporto

right on. thanks alot Sporto! love following a true success in this game. Alot to learn from you.

 

[Sporto]

right on. thanks alot Sporto! love following a true success in this game. Alot to learn from you.

Thanks man!

I think it's important to warmup close to the rep ranges and weight you will be doing for work sets. For instance, it doesnn't make sense to me to do a couple of sets in the 8-12 rep range with light weight and then try to go balls out for 5 reps. You need to warmup neurally just as much as physically...

Sporto

 

[SweetLou32937]

hey read in ur thread that u eat cereal? i thought cereals were high GI and bad in that sense. could u tell me what cereals u eat?

 

[Sporto]

hey read in ur thread that u eat cereal? i thought cereals were high GI and bad in that sense. could u tell me what cereals u eat?

I eat whole grain cereals like Honey Nut Cheerios

My pre AND post workout meal has been skim milk, honey nut cheerios, and whey protein (whether it's weight training or cardio) for the last 8 months. I won my pro card eating like this during my contest prep. Cereals are not bad LOL

Sporto

 

[Sporto]

Last night was great. My legs felt really strong and I had plenty in the tank before it was said and done. The only issue is my lower back. It's not hurt, but it's a little tight and out of shape. I was able to complete all the sets just fine, I can tell though that it might be an issue when bumping up the intensity next week. Some highlights from yesterday:

BB Squats: 405 X 5,5,5
Lying Leg Curls: 125 X 6,4,2
Hack Squats: 455 X 5,5,5
Leg Extensions: 250 X 7,5,3
Standing Calf Raises: 365 X 7,6; 300 X 6,4,2
Seated Calf Raises: 230 X 7,6; 180 X 6,4,2
Weighted Lower Abs: 25 X 8, 30 X 6,6

My Hack Squat felt extremely strong. Since I didn't have to use my core to support all of the weight like I do on Squats, I was repping these like nothing. I definately feel a PR coming on with this exercise!

Sporto