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

[bolt10]

dang another good workout man...keep up the good work ill be following still.

i dont think i saw u mention this throughout here, but how long do u usually rest between sets on max strength days and hypertrophy days?

 

[Sporto]

dang another good workout man...keep up the good work ill be following still.

i dont think i saw u mention this throughout here, but how long do u usually rest between sets on max strength days and hypertrophy days?

It varies...

On max strength days I will rest between sets to at or near full recovery (2-3 minutes roughly)...except on the rest pause sets of course.

On hypertrophy days, it's normally around 1-2 minutes or so.


Sporto

 

[bolt10]

thanks man i was just wonderin...on my strength days its around 150-180 seconds and on hypertrophy i go around 60-90 seconds

 

[Sporto]

Wednesday: 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: 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

~Bodyweight - 203lbs.

Sporto

 

[tattoopierced1]

what do your hypertrophy days look like?

 

[Sporto]

Thursday: Back/Traps/Biceps - Hypertrophy

Weighted Pull-Ups: 3 sets
BB Bent Over Rows: 3 sets
Seated Machine Pull-Downs: 3 sets
Seated Machine Rows: 1 rest pause set
BB Shrugs: 3 sets
DB Seated Shrugs: 3 sets
DB Incline Shrugs: 1 rest pause set
Standing BB/EZ Curls: 3 sets
EZ Preacher Curls: 2 sets
DB Seated Curls: 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 - 2 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
Ergopharm Amp - 2 caps

During Workout:
Primaforce Primal NO2 - 1 scoop
Scivation Xtend - 4 scoops

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

~Bodyweight - 204lbs.

Sporto

 

[Sporto]

Oh, what a workout...I simply love the vascualrity and pumps on hypertrophy days! Tonight was awesome...it's getting o the point where it's hard to NOT overtrain cause I want to keep going! Some highlights from tonight:

Rack Chins: 100 X 12,12,12
BB Bent Over Rows: 315 X 10,10,8
BB Curls: 115 X 10,8

Some light speed work is in there, and a few other auxillary lifts. Good stuff all around. It's a weird feeling...I look really blown up in the mirror, but I feel really light still. I don't really know how to explain it other than that. I'm used to feeling heavy (weight wise) when I look all blown up in the mirror...I guess I'm trying to say that I think I look much bigger than I feel.

Then again, maybe it's the lighting

Sporto

 

[pistonpump]

i think its a good thing when you feel light....looks like you are carrying your weight pretty good. Nice BB rows!

 

[Sporto]

I was amazed...I thought the pictures came out really well!

Sporto

 

[Sporto]

Friday: Chest/Shoulders/Triceps - Hypertrophy

BB Bench Press: 3 sets
BB Incline Press: 3 sets
DB Flys: 3 sets
Cable Crossovers: 1 rest pause set
BB Military Press: 3 sets
DB Rear Raises: 3 sets
Cable Lateral Raises: 1 rest pause set
BB Close-Grip Bench Press: 3 sets
EZ Skull Crushers: 2 sets
Rope Press-Downs: 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 - 2 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
Ergopharm Amp - 2 caps

During Workout:
Primaforce Primal NO2 - 1 scoop
Scivation Xtend - 4 scoops

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

~Bodyweight - 205lbs.

Sporto

 

[bolt10]

nice work man...likin the new av and picks, u were lookin shredded. i see ur cals are still what id say relatively low are u bumping up anytime soon?

 

[Sporto]

Saturday: Legs/Calves/Abs - Hypertrophy

BB Squats: 3 sets
Hack Squats: 3 sets
SLDLs: 2 sets
Leg Estensions: 1 rest pause set
Leg Curls: 1 rest pause set
Seated Calves: 2 sets; 1 rest pause set
Standing Calves: 2 sets; 1 rest pause set
Weighted Lower Abs: 3 sets

Diet:

Fat: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

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 - 2 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
Ergopharm Amp - 2 caps

During Workout:
Primaforce Primal NO2 - 1 scoop
Scivation Xtend - 4 scoops

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

~Bodyweight - 205lbs.

Sporto

 

[Sporto]

nice work man...likin the new av and picks, u were lookin shredded. i see ur cals are still what id say relatively low are u bumping up anytime soon?

Yep! A little bit this week

Sporto

 

[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
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: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

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:
Scivation Xtend - 4 scoops

Post Workout:
Primaforce Pure ALA - 3 caps

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

~Bodyweight - 206lbs.

Sporto

 

[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: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

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 - 2 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops

Post-Workout:
Primaforce Pure ALA - 3 caps

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

~Bodyweight 206lbs.

Sporto

 

[pistonpump]

man! talk about consistancy....

 

[Sporto]

Wednesday: HIIT Cardio

10 Minute Warmup
6 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
6 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
Cooldown - Stretch

Diet:

Fat: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap with breakfast
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 - 2 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops

Post-Workout:
Primaforce Pure ALA - 3 caps

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

~Bodyweight - 206lbs.

Sporto

 

[Sporto]

man! talk about consistancy....

That right there, pistonpump, is my biggets secret as to why I look the way I do...

Sporto

 

[pistonpump]

That right there, pistonpump, is my biggets secret as to why I look the way I do...

Sporto

thought so

so you eat the same exact meals everyday. Do you ever have cheat days?

 

[Sporto]

thought so

so you eat the same exact meals everyday. Do you ever have cheat days?

They vary a little bit...like instead of eating turkey throughout the day, I'll eat chicken. But my days are similar. During the offseason, I'll definitely have cheat meals/days, but until I get back to baseline, I'm keeping the cravings of binge under control...

Sporto

 

[Sporto]

Thursday: Chest/Shoulders/Triceps - Hypertrophy

BB Bench Press: 3 sets
BB Incline Press: 3 sets
DB Flys: 3 sets
Cable Crossovers: 1 rest pause set
BB Military Press: 3 sets
DB Rear Raises: 3 sets
Cable Lateral Raises: 1 rest pause set
BB Close-Grip Bench Press: 3 sets
EZ Skull Crushers: 2 sets
Rope Press-Downs: 1 rest pause set

Diet:

Fat: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

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 - 2 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
Ergopharm Amp - 2 caps

During Workout:
Primaforce Primal NO2 - 1 scoop
Scivation Xtend - 4 scoops

Post-Workout:
Primaforce Pure ALA - 3 caps

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

~Bodyweight - 206lbs.

Sporto

 

[Sporto]

Friday: Back/Traps/Biceps - Hypertrophy

Weighted Pull-Ups: 3 sets
BB Bent Over Rows: 3 sets
Seated Machine Pull-Downs: 3 sets
Seated Machine Rows: 1 rest pause set
BB Shrugs: 3 sets
DB Seated Shrugs: 3 sets
DB Incline Shrugs: 1 rest pause set
Standing BB/EZ Curls: 3 sets
EZ Preacher Curls: 2 sets
DB Seated Curls: 1 rest pause set

Diet:

Fat: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

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 - 2 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
Ergopharm Amp - 2 caps

During Workout:
Primaforce Primal NO2 - 1 scoop
Scivation Xtend - 4 scoops

Post-Workout:
Primaforce Pure ALA - 3 caps

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

~Bodyweight - 207lbs.

Sporto

 

[Sporto]

I hope everyone had a fantastic holiday season! It's back to the grind today for me...BUT, I was able to finally get the Christmas present I had been waiting for...a digital camera

This is officailly going to turn into a video log now! Hopefully I will have something from tonight's workout...

Stay tuned...

Sporto

 

[Sporto]

Wednesday: Upper Body - Max Strength

BB Bench Press - 5 sets
Weighted Pullups - 5 sets
DB Military Press - 5 sets
BB Shrugs - 5 sets
Standing EZ Curls - 5 sets
BB Close-Grip Bench Press - 5 sets

Diet:

Fat: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

~Bodyweight - 214lbs.

~Well, now that the holidays are over with, and I can get back to a regular schedule, I'm going to start the strength progression I've been doing over with with a few modifications. My weight has gone up since eating all the holiday food, but I've got it back under control starting with today. My food scale broke (which I used as an excuse to eat whatever for the holidays lol), but I have a new one now, and today marks day 1 back on my strength/hypertrophy routine en route to get my strength levels back to where they were. I may use the beginning part of the progression to do a little mini cut as I have a few shoots coming up that I'd like to look as good as I can for without taking any steps back in progress. So, we'll see. Other than that, I hope everyone had a great holiday season!

Sporto

 

[Sporto]

Thursday: Lower Body - Max Strength

BB Squats: 5 sets
Stiff-Leg Deadlifts: 5 sets
Standing Calf Raises: 3 sets
Seated Calf Raises: 3 sets
Weighted Abs: 3 sets

Diet:

Fat: 60g
Carbs: 325g
Protein: 235g
Calories: 2780cals

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

~Bodyweight - 214lbs.

Sporto

 

[Sporto]

Inside The Life Of A Natural Pro - Epsiode 15

YouTube - Broadcast Yourself.

Sporto

 

[John Smeton]

You know what your doing. Great-Job!

 

[Sporto]

Saturday: Chest/Shoulders/Triceps - Hypertrophy

BB Bench Press: 3 sets
BB Incline Press: 3 sets
DB Flys: 3 sets
Machine Flys: 1 rest pause set
DB Military Press: 3 sets
DB Rear Raises: 3 sets
Cable Lateral Raises: 1 rest pause set
BB Close-Grip Bench Press: 3 sets
EZ Skull Crushers: 2 sets
Rope Press-Downs: 1 rest pause set

Highlights:
BB Incline - 235lbs X 10 reps
DB Flys - 70lbs X 10 reps
DB Rear Raises - 35lbs X 10 reps
EZ Skull Crushers - 115lbs X 10 reps

Diet:

Fat: 60g
Carbs: 335g
Protein: 225g
Calories: 2780cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

~Bodyweight - 212lbs.

~I was able to controlmy diet again for the last couple of days and my weight has crept back down again to 212lbs. I had a great workout and an incredible pump today. The Primal NO2 + Amp combo has me feeling invincible in the gym. I brought my video camera to take some shots, but I was having issues with the memory card...I'll get it working as soon as I can...

Sporto

 

[Hank Vangut]

your show pics are sick. :box:
you natural guys are looking so much better than the juiced up pros now days.
i think natural shows are the future of bbing.

sorry if you already covered this and i missed it.
when's your next show?
how long are you planning on bulking?
any idea on how much you plan on gaining this bulk?

 

[John Smeton]

[SIZE="3"
Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meal

You take Anabolic Pump before every meal?

 

[Sporto]

You take Anabolic Pump before every meal?

Nope...just 3 out of the 5 that I eat. I take PSlin before breakfast and pre workout meal...the other 3 are AP.

Sporto

 

[Sporto]

your show pics are sick. :box:
you natural guys are looking so much better than the juiced up pros now days.
i think natural shows are the future of bbing.

sorry if you already covered this and i missed it.
when's your next show?
how long are you planning on bulking?
any idea on how much you plan on gaining this bulk?

Thanks! I'm hoping natural bodybuilding can make strides to come together and bring a lot more competitors to the natural side of competing.

I'm taking time off til 09...if I'm going to place top 3 at a pro show. I need time to bring up my weak points.

I bulk for a good 4-6 weeks, then mini cut for a couple. Rinse and repeat.

I'm hopng to come to the stage in 09 about 5-7lbs. heavier and just as shredded...if not moreso.

Sporto

 

[John Smeton]

Sporto do you take AnabolicPump , and for that matter, PSlin, On Deloading phases?

 

[Sporto]

Sunday: Back/Traps/Biceps - Hypertrophy

Seated Pulldowns: 3 sets
BB Bent Over Rows: 3 sets
Rack Chins: 3 sets
Seated Machine Rows: 1 rest pause set
BB Shrugs: 3 sets
DB Seated Shrugs: 3 sets
Standing EZ Curls: 3 sets
DB Seated Curls: 3 sets
EZ Preacher Curls: 1 rest pause set

Highlights:
BB Bent Over Rows - 295lbs X 10 reps
Rack Chins - 120lbs X 10 reps
DB Seated Shrugs - 100lbs X 12 reps (super slow; heaviest DB's they have)
DB Seated Curls - 50lbs. X 12 reps

Diet:

Fat: 45g
Carbs: 330g
Protein: 220g
Calories: 2605cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

~Bodyweight - 213lbs.

~Eh...didn't quite hit my calorie numbers during the day, but it was close enough. I could've eaten something right before bed I suppose, but just didn't really care to. Still having camera issues...If I have time to day, I'll figure it out. Strength feels better each day

Sporto

 

[Sporto]

Sporto do you take AnabolicPump , and for that matter, PSlin, On Deloading phases?

I sure do...I still want GLUT4 acitvated before carb meals, even if I'm not training that day...

Sporto

 

[Sporto]

Monday: Legs/Calves/Abs - Hypertrophy

BB Squats: 3 sets
SLDLs: 3 sets
Leg Extensions: 2 sets; 1 rest pause set
Leg Curls: 2 sets; 1 rest pause set
Seated Calves: 2 sets; 1 rest pause set
Straight Leg Calves: 2 sets; 1 rest pause set
Weighted Lower Abs: 3 sets

Highlights:
SLDLs - 315 X 12 reps
Leg Extensions - 290 X 10 reps
Leg Curls - 190 X 10 reps
Seated Calves - 200 X 10 reps
Straight Leg Calves - 300 X 10 reps

Diet:

Fat: 25g
Carbs: 236g
Protein: 162g
Calories: 1817cals

Plus, had some pizza for dinner

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

~Bodyweight - 213lbs.

~ Strength felt really good considering I'm back to lifting in the early morning at 6am because of tax season starting up. I will admit though, leg hypertrophy that early when not a morning person can be quite vomit-inducing. The gym has decided to auction off the hack squat machine, which I'm really pissed about. I'm going to talk to the owner and ask him that if I buy it, if he will keep it at the gym. These ****ing guys have no consideration for people trying to build the ultimate physique. Sheesh. Next on the agenda is a set of heavier dumbbells.

Sporto

 

[Hank Vangut]

Plus, had some pizza for dinner

see that guys....he is human after all.

 

[Sporto]

Wednesday: Upper Body - Max Strength

BB Bench Press: 4 sets
DB Incline Press: 1 RP set
Weighted Pullups: 4 sets
BB Bent Over Rows: 1 RP set
DB Military Press: 4 sets
BB Shrugs: 4 sets
Standing EZ Curls: 4 sets
BB Close-Grip Bench Press: 4 sets

Thursday: Lower Body - Max Strength

BB Squats: 4 sets
Seated Leg Extensions: 1 RP set
Stiff-Leg Deadlifts: 4 sets
Seated Leg Curls: 1 RP set
Standing Calf Raises: 2 sets; 1 RP set
Seated Calf Raises: 2 sets; 1 RP set
Weighted Abs: 3 sets

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

Sporto

 

[John Smeton]

Sporto I see your taking Alpha lopoic acid. Did you know anabolic pump and pslin recommend against taking it with both these products? so i guess it doesnt effect the Ap and Pslin?

I ask because Im about to start Pslin and yellow Gold and Im takign Ala

 

[Sporto]

Thursday: Lower Body - Max Strength

BB Squats: 4 sets
Stiff-Leg Deadlifts: 4 sets
Standing Calf Raises: 3 sets
Seated Calf Raises: 3 sets
Weighted Abs: 3 sets

Saturday: Chest/Shoulders/Triceps - Hypertrophy

BB Bench Press: 3 sets
BB Incline Press: 3 sets
DB Flys: 3 sets
Machine Flys: 1 rest pause set
DB Military Press: 3 sets
DB Rear Raises: 3 sets
Cable Lateral Raises: 1 rest pause set
BB Close-Grip Bench Press: 3 sets
EZ Skull Crushers: 2 sets
Rope Press-Downs: 1 rest pause set

Highlights:
BB Incline - 255lbs X 10 reps
DB Flys - 75lbs X 10 reps
DB Rear Raises - 40lbs X 10 reps
EZ Skull Crushers - 135lbs X 10 reps


Sunday: Back/Traps/Biceps - Hypertrophy

Seated Pulldowns: 3 sets
BB Bent Over Rows: 3 sets
Rack Chins: 3 sets
Seated Machine Rows: 1 rest pause set
BB Shrugs: 3 sets
DB Seated Shrugs: 3 sets
Standing EZ Curls: 3 sets
DB Seated Curls: 3 sets
EZ Preacher Curls: 1 rest pause set

Highlights:
BB Bent Over Rows - 315lbs X 10 reps
Rack Chins - 140lbs X 10 reps
DB Seated Shrugs - 100lbs X 12 reps
DB Seated Curls - 50lbs X 10 reps

Monday: Legs/Calves/Abs - Hypertrophy

BB Squats: 3 sets
SLDLs: 3 sets
Leg Extensions: 3 sets
Glute Ham Raises: 3 sets
Seated Calves: 3 sets
Straight Leg Calves: 3 sets
Weighted Lower Abs: 3 sets

Highlights:
SLDLs - 355lbs X 9 reps
Leg Extensions - 300lbs X 10 reps
Glute Ham Raises - BW X 8 reps
Seated Calves - 200lbs X 10 reps
Straight Leg Calves - 300lbs X 10 reps

Diet:

Fat: 65g
Carbs: 350g
Protein: 225g
Calories: 2885cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 2 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before post-workout/all other meals

~Bodyweight - 218lbs.

~Pics coming soon...BE VERY AFRAID!!!

Sporto

 

[bolt10]

still following...good work man and i cant wait to see the new pics.

my schedule looks alot like yours and im really liking it

 

[John Smeton]

Sporto I see your taking Alpha lopoic acid. Did you know anabolic pump and pslin recommend against taking it with both these products? so i guess it doesnt effect the Ap and Pslin?

I ask because Im about to start Pslin and yellow Gold and Im takign Ala

I take it you did not know USP labs recommended against taking ala or did you see this question?

 

[Sporto]

still following...good work man and i cant wait to see the new pics.

my schedule looks alot like yours and im really liking it

The new episode of Inside the Life of a Natural Pro is up:

www.bodybuilding.com/fun/insidethelife16.htm

Plus, some new pictures. These were taken just before my workout yesterday...where the hell did my abs go? LOL

Sporto

 

[Sporto]

I take it you did not know USP labs recommended against taking ala or did you see this question?

Nah, I just missed the question.

I was taking ALA right before my workout about 20-30 minutes prior. My meals with PSlin were about 1-1.5 hours pre workout.

I've updated my procedure to taking ALA with my post workout shake and AP before my meal about an hour later...

Sporto

 

[John Smeton]

Looking huge friend

 

[John Smeton]

Sporto,

Do you Meditation/Visulization for Bodybuilding?

 

[Sporto]

Sporto,

Do you Meditation/Visulization for Bodybuilding?

Interesting...I haven't really incorporated anything like that into what I'm currently doing, but I'm not opposed to it either...

Sporto

 

[Sporto]

Wednesday: Upper Body - Max Strength

BB Bench Press: 3 sets
Machine Flys: 1 RP set
Weighted Pullups: 3 sets
Seateed Pulldowns: 1 RP set
DB Military Press: 3 sets
BB Shrugs: 3 sets
Standing EZ Curls: 3 sets
BB Close-Grip Bench Press: 3 sets

Highlights:
BB Bench - 275X5
Weighted Pullups - 25X5
DB Military Press - 85X5
BB Shrugs - 375X5
Standing EZ Curls - 115X5
BB Close Grip Bench Press - 225X5

Thursday: Lower Body - Max Strength

BB Squats: 3 sets
Stiff-Leg Deadlifts: 3 sets
Seated Calf Raises: 3 sets
Straight Leg Calf Raises: 3 sets
Weighted Abs: 3 sets

Highlights:
BB Squats - 365X5
Stiff-Leg Deadlifts - 315X5
Seated Calf Raises - 310X4
Straight Leg Calf Raises - 365+X5
Weighted Abs - 45X5

Friday: HIIT Cardio

10 Minute Warmup
8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
5 Minute Break - Stretch
20 Minutes Walking Uphill - 3.3mph @ 9.0 Incline
5 Minute Break - Stretch
8 Sprints - 45 Seconds @ 50-60%; 15 Seconds @ 100%
Cooldown - Stretch

Diet:

Fat: 60g
Carbs: 395g
Protein: 220g
Calories: 3000cals

Supplements:

Throughout Day:
Now Foods Multi-Vitamin - 1 cap w/breakfast, 1 cap w/dinner
Dr. Rexall Fish Oil - 2 caps w/breakfast
Scivation Sesamin - 2 caps w/lunch
Scivation Dialene-4 - 2 caps mid-morning/mid-afternoon
Primaforce Max CLA - 2 caps w/dinner
Primaforce Elastimine - 3 caps w/breakfast, 3 caps w/dinner
Primaforce ZMA - 3 caps before bed
USP Labs PowerFull - 2 caps before bed
USP Labs SuperCissus Rx - 2 caps before bed
USP Labs TNA - 2 caps before bed
USP Labs Bolic - 1 cap before bed

Pre-Workout (30-45 minutes):
Primaforce Primal NO2 - 2 scoops
Primaforce HMB - 6 caps
Scivation Xtend - 2 scoops
USP Labs PowerFull - 3 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap
Ergopharm Amp - 2 caps

During Workout:
Scivation Xtend - 4 scoops
Primaforce Beta Alanine - 2 scoops (on hypertrophy days)

Post Workout:
Primaforce Pure ALA - 4 caps
Primaforce HMB - 6 caps
USP Labs SuperCissus - 2 caps
USP Labs TNA - 2 caps
USP Labs Bolic - 1 cap
Omega T-Force - 1 cap

Pre-Carb Meals (10-15 Minutes):
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before all other meals

~I'm about mid way through my strength progression and feeling much better this time through. I'm not lifting at 100% intensity yet, but it is coming soon...then hopefully some PRs! I feel some coming with lower body...not so much with my presses as they still feel relaitvely weak for me. Diet, honestly has been a little sporatic, but I have things in line now. Cals bumped up to 3K, and bodyweight holding nicely at 214-215. Time to GROW!

Sporto

 

[John Smeton]

Ive always gone by the notion that if fats fall below fifteen percent for a natural bodybuilder testostrone levels drop. Have you heard this ?

Im at 216 with more bodyfat than you at Six foot three. and possibly smaller joints my wrist is around seven. Kep it up very inspiring and so are the video's on the life of a natural pro show. Cheers Your Famous Now Congrads. Ever think of getting into the The Entertainment Industry, specially Tv , Movies, Commercials or Modeling? This is a goal of mine. Ive auditioned for a few Reality Tv shows and some modeling gigs. anyways If any of us can make it happen Itd be great to do a reality Tv show or just a Tv show(even a movie) on Natural bodybuilding. Id like to do a Tv show..and actually do the prep and everything and do the contest and the winner of the show takes home a certain amount of money. Maybe Layne, you and Myself can get this going. I can talk to an agent if your Interested. I sure as hell am.

Im so nice to you because your a positive role model. amd I enjoy positive friends. Cheers

 

[Frank Reynolds]

Definitly an inspiration every time i hit one of your posts.. Your making great progress!

How is the T-force treating you? I was debating giving that a run..