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

[Sporto]

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

Yes, I have and it really is a legitimate concern. I'll never drop below 18%, but usually keep it around 20% of total calories...

I've been working on getting in theentertainment industry for a few years. It's so competitive that you really have to have superior networking and know the right people. I'm told all the time I have the look and charisma, but yet, my agent can't lock anything down for me

I'd love to do a docu-drama like that...let me know if you can get anyone on board...and thanks for the kind words!

Sporto

 

[Sporto]

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..

Thanks!

The T-Force was part of a natural test boosting stack with USP Labs TNA and Bolic...

All I can say is that my libido is through the roof! I don't get tests that measure anything, so all I can say is the difference I've noticed since taking the "stack"

I'm 27 and I feel like my sexual peak is just beginning...

Sporto

 

[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 - 265lbs X 10 reps
DB Flys - 80lbs X 10 reps
DB Rear Raises - 45lbs X 10 reps
EZ Skull Crushers - 145lbs X 10 reps


Monday: 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 - 325lbs X 10 reps
Rack Chins - 157lbs X 8 reps
DB Seated Shrugs - 157lbs X 12 reps
DB Seated Curls - 55lbs X 10 reps

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 - 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 all other meals

~Bodyweight - 215lbs.

~Strength is up in EVERY exercise. I'll probably see a stall next hypertrophy workout, as I am really struggling at the top of the rep range for most exercises, but I'm happy to see the weights I'm using. I'm nearly up where i was in April and I'm still 35lbs less. Good stuff. Legs hypertrophy today. This time I have straps and plan on busting out some heavier weights on the SLDLs...

Sporto

 

[Sporto]

Tuesday: Legs/Calves/Abs - Hypertrophy

BB Squats: 3 sets
SLDLs: 3 sets
Leg Extensions: 3 sets
Leg Curls: 3 sets
Seated Calves: 3 sets
Straight Leg Calves: 3 sets
Weighted Lower Abs: 3 sets

Highlights:
SLDLs - 365lbs X 9 reps
Leg Extensions - 305lbs X 10 reps
Leg Curls - 190lbs X 10 reps
Seated Calves - 220lbs X 10 reps
Straight Leg Calves - 325lbs X 10 reps

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

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 - 217lbs.

~Training felt great today! Honestly, I think I could have busted out 10+ reps on the SLDL, but I ended up saving a little on the first set (and the next set) to get all my sets in the 8-10 rep range. I think if I had really pushed it on the first set, I wouldn't have gotten all the sets in the rep range I wanted. I didn't have a good glute ham setup at this gym, so I just did leg curls. My calves feel like they are getting stronger too. I'm holding a count at the top and pausing at the bottom. Just some cardio tonight...as much as I hate it, I always love it when I'm finished...

Sporto

 

[Sporto]

Thursday: Upper Body - Max Strength

BB Bench Press: 3 sets
Weighted Pullups: 3 sets
DB Military Press: 3 sets
BB Shrugs: 3 sets
Standing EZ Curls: 3 sets
BB Close-Grip Bench Press: 3 sets

Highlights:
BB Bench - 305X5
Weighted Pullups - 45X5
DB Military Press - 95X5
BB Shrugs - 405X5
Standing EZ Curls - 125X5
BB Close Grip Bench Press - 250X5

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

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

~Bodyweight 217lbs.

~Strength feels good on everything except bench press (surprise, surprise)...especially biceps and triceps for some reason. I have a feeling I will be busting out PRs on those particular exercises in no time. Press still feels heavy though. Hope legs will feel just as great tomorow morning. Bodyweight is still hovering around 35lbs less than back in April, and my strength is about to zoom past those numbers. See, that's what happens when you actually pay attention to diet in the offseason lol...

Sporto

 

[John Smeton]

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

Sporto

How'd you develop the lower inner quad like that? Leg extensions I'm guessing?

 

[Sporto]

Saturday: 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 - 435X5; 455X5; 475X3
Stiff-Leg Deadlifts - 405X5; 415X5; 425X5
Seated Calf Raises - 320X5; 330X5,5
Straight Leg Calf Raises - 365+X5,5,5
Weighted Abs - 45X5; 50X5

Sunday: 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

Monday: 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
BB Close-Grip Bench Press: 3 sets
EZ Skull Crushers: 2 sets

Highlights:
BB Incline - 265X10; 275X8,8
DB Flys - 80X10,10,9
DB Rear Raises - 45X10,9,8
EZ Skull Crushers - 145X10,9,8

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

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

~Bodyweight - 216lbs LOL

~Yea, that's right...about a week on 3000 cals and my bodyweight went down. WTF? I did up my cardio though a couple of intervals....but still. Plus, strength continues to feel great. I actually snapped a video of my new personal best of SLDLs doing 425 for 5 reps, but I forgot the connector cord at my house. So I'll either have that video up after lunch or later this evening. Other than that, it's been a great last few days so far...

Sporto

 

[Sporto]

How'd you develop the lower inner quad like that? Leg extensions I'm guessing?

Deep squats and hacks...lift heavy consistently over time

Sporto

 

[Sporto]

Now, This is the way I perform my SLDLs. I am completely open for critique on form. I've always slightly bent the knees and set my hips back when doing these. I noticed my lower back started to round a little on reps 4 and 5, but it was my 3rd work set of 5, and I had just done 405 for 5 and 415 for 5

[nomedia="http://www.youtube.com/watch?v=qZV4yVcQRKs"]YouTube - Broadcast Yourself.[/nomedia]

Sporto

 

[John Smeton]

Impressive.

no belt huh?

 

[Sporto]

Impressive.

no belt huh?

Nah...my core and lower back are 2 of my biggest strengths.

Sporto

 

[Hank Vangut]

sporto....what's you opinion on the "deads give you a thick waist" theory?

 

[Sporto]

Tuesday: 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 - 315X10,10,10
Rack Chins - 157X10,10,9
DB Seated Shrugs - 157X12,12,12
DB Seated Curls - 55X10,9,8

Diet:

Fat: 60g
Carbs: 415g
Protein: 220g
Calories: 3080cals

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:
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

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:
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before all other meals

~Bodyweight - 218lbs.

~I killed it on Rack Chins and felt really strong...it's to bad 157 is as high as the DBs go...now I'll have to set 2 of them in my lap. I went down a little bit on Bent Over Rows because I really felt like concentrating more on form. Still good sets though. Maybe it's just me, but I think my biceps are making some slow progress as far as the way they look/shape. Hard to really tell since I don't have comparison pics, but to me they look a little better than last time around at this weight/BF...but who knows.

Sporto

 

[Sporto]

sporto....what's you opinion on the "deads give you a thick waist" theory?

The people who say that are looking for an excuse not to deadlift. How thick your waistline is has more to do with GENETICS than anything else. If they think it is widening their waist, then they have a diet issue, not a training issue. If that was true, then over the past couple years I have been deadlifting heavy, my waist wouldn't have been 27 inches when I dieted down for my show - oh, and I was deadlifting the whole time too.

They do not give you a thick waist. Period.

Sporto

 

[Guest]

The people who say that are looking for an excuse not to deadlift. How thick your waistline is has more to do with GENETICS than anything else. If they think it is widening their waist, then they have a diet issue, not a training issue. If that was true, then over the past couple years I have been deadlifting heavy, my waist wouldn't have been 27 inches when I dieted down for my show - oh, and I was deadlifting the whole time too.

They do not give you a thick waist. Period.

Sporto

Deadlifting gives me a faint feeling after the 5 rep:}

 

[Hank Vangut]

i agree....i think many blame heavy lifts on growing their waist when it's really their diet causing it.

i've only added deads and squats into my routine two years ago. since then i've actually lost 2" off my waistline.

 

[Sporto]

Deadlifting gives me a faint feeling after the 5 rep:}

ANd it should if you are doing it right!



Sporto

 

[Sporto]

Monday: 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
BB Close-Grip Bench Press: 3 sets
EZ Skull Crushers: 2 sets

Highlights:
BB Incline - 275X9,9,8
DB Flys - 80X10,10,10
DB Rear Raises - 45X10,10,10
EZ Skull Crushers - 135X10,10,10

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:
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

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:
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before all other meals

~Bodyweight - 220lbs

~Although my journal hasn't had updates daily, I have been hitting the gym every day and staying on schedule. My diet has been on point about 5 out of 7 days. A couple days a week, I go out to eat and don't really track the actual numbers for the day, but it hasn't slowed my progress at all. I just make sure I get enough protein and I'm good. My strength has leveled off somewhat, but I still feel great in the gym with god strength. I have no doubts that I'll be pushing past old PRs in no time. I did my max strength days a few days ago, and although I don't have the workouts logged, I was able to get 500lbs on squats as deep as my video for 2 reps. That is great news for me. I think the most I have ever done 500lbs at that depth was 3 times...so I'm excited. Also, the most I have ever been able to do 275lbs on incline was 8 reps, and I was able to get 2 sets of 9 this morning. So, some good things happening here...I'm looking forward to continuing it into the back workout tomorrow with some new rack chins PRs!

Sporto

 

[bolt10]

man crazy work. ur strength is pretty insane...keep up the good work man ur a great inspiration.

 

[Sporto]

Hey guys! What can I say...tax season has been a bear so far! During these peaks weeks, I've been working from 8-8 every day and 9-5 on Saturdays...so needless to say, I haven't been able to post much as of late. I do still get in my workouts though at 6am, but when I get home, all I care to do at that point is eat and go to bed. But, things have been going great lately. My metabolism is burning like a furnace right now...I'm up over 3200 calories and I am still hovering at 216lbs! These last 2 days were max strength days and this is the last week of this strength progression cycle. So what I have done is taken my power lifts and just tried to max out to see what all I could do with them. This is the first time I've maxed out in a LONG time. So here's what went down:

Lower Body

BB Squats: 525
Stiff-Leg Deadlifts: 455
Deadlifts: 545

Upper Body

Bench Press: 375
Weighted Pullups: BW+100
DB Military: 112
BB Shrugs: 495X5
BB Curls: 165
CG Bench: 335

I'm happy with where I am at right now and how lean I've managed to stay...I'm going to be checking in with Layne to determine where to take my training to next...so as soon as we formulate a plan (if it changes or not), I will update the log with new goals. Hope everyone has been making progress!

Sporto

 

[Sporto]

man crazy work. ur strength is pretty insane...keep up the good work man ur a great inspiration.

Thanks Bolt! I appreciate that!

Sporto

 

[bolt10]

Thanks Bolt! I appreciate that!

Sporto

no problem man...i even got some friends to try a split like the one ur on and they are loving it...keep up the good work and make sure to post up any time u get a chance

 

[John Smeton]

Interesting article by Skip la cour

Why Natural Bodybuilders Are Killing Competitive Natural Bodybuilding!

In other words if people dont think your not natural thats a good thing.

Someone at work accused me of using steroids. I took it as a compliment. It's funny how some people don't beleive you camn get big naturally. If the mind cannot beleive it , it cannot acheive it. That is why loser's fail, they dont beleive.

 

[Sporto]

Monday: Chest/Shoulders/Triceps

BB Incline Press
305X4
315X3
320X3

BB Bench Press
275X8
295X8
315X7

DB Flys
85X9
85X8
85X7

DB Military Press
100X5
100X5
100X5

DB Rear Raises
45X10
45X9
45X8

EZ Skull Crushers
155X5
155X5
155X5

Rope Pulldowns
67.5X8
67.5X8
67.5X8

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:
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

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:
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before all other meals

~A little different split today. I felt like doing a week or two of one of my other favorite splits. This was the split I used during contest prep. It was a great overall workout. I set a few PRs and my strength is starting to feel better on my sucky chest presses. Tax season is winding down...so hopefully I'll be able to be online more.

Sporto

 

[Sporto]

Interesting article by Skip la cour

Why Natural Bodybuilders Are Killing Competitive Natural Bodybuilding!

In other words if people dont think your not natural thats a good thing.

Someone at work accused me of using steroids. I took it as a compliment. It's funny how some people don't beleive you camn get big naturally. If the mind cannot beleive it , it cannot acheive it. That is why loser's fail, they dont beleive.

I agree....it's the greatest compliment someone can give me

Sporto

 

[bolt10]

dang putting up some big numbers man. those db flies really get me thats amazing

 

[Sporto]

Tuesday: Back/Biceps

BB Bent Over Rows
315X6
345X5
345X5

Rack Chins
157.5X10
157.5X9
157.5X8

Weighted Pullups
BW+50X6
BW+50X6
BW+50X6

Standing EZ Curls
135X6
145X5
145X4

DB Seated Curls
50X8
50X8
50X8

Diet:

Fat: 60g
Carbs: 415g
Protein: 220g
Calories: 3080cals

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:
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

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:
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before all other meals

Sporto

 

[Sporto]

dang putting up some big numbers man. those db flies really get me thats amazing

I've had some requests and I think that will be the next video I take of my training...

Sporto

 

[bolt10]

I've had some requests and I think that will be the next video I take of my training...

Sporto

nice im really looking forward to that

 

[Guest]

Tuesday: Back/Biceps

BB Bent Over Rows
315X6
345X5
345X5

Rack Chins
157.5X10
157.5X9
157.5X8

Weighted Pullups
BW+50X6
BW+50X6
BW+50X6

Standing EZ Curls
135X6
145X5
145X4

DB Seated Curls
50X8
50X8
50X8

Diet:

Fat: 60g
Carbs: 415g
Protein: 220g
Calories: 3080cals

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:
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

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:
USP Labs PSlin - 2 caps before breakfast/pre-workout meals
USP Labs Anabolic Pump - 2 caps before all other meals

Sporto

Could you please shot an e-mail over.

[email protected], I got something brewing.

 

[Sporto]

Wednesday: Legs/Calves Hypertrophy

BB Squats
365X10
365X10
365X10

1-Leg Extensions
125X10
125X10
125X10

1-Leg Curls
100X10
100X10
100X10

Seated Calves
180X10
180X10
180X10

Straight-Leg Calves
300X10
300X10
300X10

Diet:

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

Supplements:

Throughout Day:
Now Foods Multi-Vitamin
Dr. Rexall Fish Oil
Scivation Sesamin
Scivation Dialene-4
Primaforce Max CLA
Primaforce Elastimine
Primaforce ZMA
USP Labs PowerFull
USP Labs SuperCissus Rx
USP Labs TNA
USP Labs Bolic
Omega T-Force

Pre-Workout:
Primaforce Primal NO2
Scivation Xtend
USP Labs PowerFull
Ergopharm Amp

During Workout:
Scivation Xtend
Primaforce Beta Alanine

Post Workout:
Primaforce Pure ALA

Pre-Carb Meals:
USP Labs PSlin
USP Labs Anabolic Pump

~Not really a good leg workout for me. It was a lot harder than I thought it was going to be. I couldn't keep control of my breathing really well on the higher rep squats, so my coughing was out of control and I was dizzy for the majority of the workout. I didn't get everything in I wanted to and my strength wasn't exactly great. It wasn't like the upper body days where I actually felt pretty good. This workout kicked my butt and I had to cut it short. Well, I guess if one workout this year had to suffer, it could be legs since they are my strong point. I haven't ben back into my routine of taking supplements either. Everything just feels off. I hope I feel 100% at the start of next week and get everything back on track.

Sporto

 

[bolt10]

nice to see you update here again. hope everything comes together and things get back on track...365x10 on squats is pretty insane for having a bad day...i wish i could do that :lol:

 

[pistonpump]

nice to see you update here again. hope everything comes together and things get back on track...365x10 on squats is pretty insane for having a bad day...i wish i could do that :lol:

agreed. your really impressive for a natural bb'er...i dont think ive ever seen a guy your size at my gym be able to squat like that.

 

[Sporto]

nice to see you update here again. hope everything comes together and things get back on track...365x10 on squats is pretty insane for having a bad day...i wish i could do that :lol:

Thanks bolt. It's all relative my man. I've been squatting since I was 10 years old (was a catcher for years), and I attribute my legs primarily to that. It's hard NOT to have big legs when you've been squatting for damn near 20 years. Fortunetly, even back when I was training my ass off and didn't know what I was doing, I was always going heavy on squats. Continually squatting heavy consistently for years will give even skinny guys (which I was) big legs!

Sporto

 

[Sporto]

agreed. your really impressive for a natural bb'er...i dont think ive ever seen a guy your size at my gym be able to squat like that.

Never underestimate the power of the ghetto booty!

Sporto

 

[pistonpump]

Never underestimate the power of the ghetto booty!

Sporto

:lol: nice comeback! :thumbsup:

 

[Sporto]

On tap for tonight:

Back
BB Bent Over Rows
Rack Chins
CG Cable Rows
Weighted Hangs

Shoulders
DB Military Press
DB Side Lateral Raises

Chest
BB Incline Press
DB Flys

Biceps
DB Curls
EZ Preacher Curls
1-Arm Machine Curls

Triceps
EZ Skull Crushers
Rope Pressdowns

And no, I'm not human...

Sporto

 

[Sporto]

This is the way I perform Bent Over Rows. This was my 3rd set of 8 with 315 and you can tell I get tired towards the last half of the set as I really start coming upright with my upper body. It's nice to actually see what I look like from the side while doing these. I'll do my best to keep the upper body as still as I can with this kind of weight in the future. Anyway, here's the video:

YouTube - Broadcast Yourself.

Sporto

 

[John Smeton]

This is the way I perform Bent Over Rows. This was my 3rd set of 8 with 315 and you can tell I get tired towards the last half of the set as I really start coming upright with my upper body. It's nice to actually see what I look like from the side while doing these. I'll do my best to keep the upper body as still as I can with this kind of weight in the future. Anyway, here's the video:

http://www.youtube.com/watch?v=Lek0D7KWulA

Sporto

No your not human you beast. The form looks like your upper back is being hit hardest. are you trying to hit your upper back? I ask because Melvin Anthony has two ways of doing cable rows
1. pull to stomach which hits the full back
2. Pull to chest, which hits more the upper back

 

[bolt10]

Thats some impressive weight in the vid. Looks pretty good and i hope over the summer that i can video tape some of my lifts to criticize myself. Really impressive man

 

[Sporto]

Lower Body Hypertrophy

BB Squats
365X10
385X10
405X7

Seated Leg Extensions
250X10
270X10
270X10

Seated Leg Curls
150X10
170X10
170X10

Seated Calves
230X10
250X10
270X7

Straight-Leg Calves
330X10
330X10
330X10

Diet

Fat: 60g
Carbs: 390g
Protein: 240g
Calories: 3060cals

Supplements

Throughout Day
Now Foods Multi-Vitamin
Dr. Rexall Fish Oil
Scivation Sesamin
Scivation Dialene-4
Primaforce Max CLA
Primaforce Elastimine
Primaforce ZMA
USP Labs PowerFull
USP Labs SuperCissus Rx
USP Labs TNA
USP Labs Bolic
Omega T-Force

Pre-Workout
Primaforce Primal NO2
Scivation Xtend
USP Labs PowerFull
Ergopharm Amp

During Workout
Scivation Xtend
Primaforce Beta Alanine

Post Workout
Primaforce Pure ALA

Pre-Carb Meals
USP Labs PSlin
USP Labs Anabolic Pump

~Actually, not too bad. My leg strength, for whatever reason, is what really suffered when I got sick. The set of 405 felt pretty solid, and my depth was at the very least parallel, if not below. I had to cut my workout short because the gym closed early - I guess it's Spring Break week. So I need to get in there earlier. I had scheduled to do some RDLs and glute ham raises, but I'll just do them next time around. I shot a video of my seated calf raises...mainly because I wanted to show the tempo that I use. I believe it is important to take as much of the elasticity in the achilles tendon out as much as possible to get the best calf muscle recruitment. I'll make a post again with the video. Other than that, my diet is FINALLY back on track after being all over the place lately. I'm starting at 3000 calories and I'll see what my bodyweight does from there.

Sporto

 

[Sporto]

Thats some impressive weight in the vid. Looks pretty good and i hope over the summer that i can video tape some of my lifts to criticize myself. Really impressive man

Thanks bolt! It's my new thing at the gym now

Sporto

 

[Sporto]

Now, something that has always bothered me about my physique has been my calves. I've always had big thighs from playing baseball and catching for a number of years, but my calf development has always been sub-par. It's only been the last couple of years that I have been paying strict attention to detail in the form of my calf exercises. I remember the big difference for me was a little blurb Lyle had on his forum about the tempo of calf raises. He talked about taking the elasticity out of the achilles tendon for the movement to recruit more calf muscles (or something to that effect). I started using a pause at both the top and bottom to do so, and sure enough, I started to get some calves I use the same tempo for my straight leg calf raises as well and no matter which rep range I am lifting in. The continuous motion that most use for burnout sets just never did anything for me as far as development goes. But this tempo sure has. I'm not too happy with the quality of the video (it's very dark in our gym), but you can kind of see the development of my calf as I lift the weight. 3 plates on each side for 6-7 reps.

YouTube - Broadcast Yourself.

Sporto

 

[pistonpump]

haha, i never go that high or even close to that high in weight on the seated calf raises. I like to stick with one plate on each side. I usually do the fast tempo with the seated with that last few reps being slow but with all other calve excercises i use a very slow negative-pause-explosive postive-pause repeat....the last reps get slow positives as i try to contract my calves as high as possible. how big are your calves now? Ive found extra focus needs to be put on the outer calves, using toes in because the outer calves are usually lagging behind on most people, my self included.

 

[Sporto]

Last night was a chest and back hypertrophy workout. I took videos of two different exercises and this was one of them. In my mind, I do try really hard to focus and keeping this a fly motion, rather than a press at all. I'm using 80's here for my 2nd set of 10 and I think I do a pretty good job with my form on these, but I'd like to hear everyone's comments. Here's the video:

YouTube - Broadcast Yourself.

Sporto

 

[pistonpump]

i thought it was very good form esp with 80s, no bullsh1t youre a strong dude. Nice set!

 

[Sporto]

Now these I'm curious about. Although it doesn't feel this way as I am doing them, it looks as though I balloon back a little bit and then come forward towards the top. I've always gone down all the way, and I always try to come up as far as I possibly can and squeeze - most of the time the bar as at the top of my chest at the top. If my back is going to be a weaker area of mine, I don't want it to be because of lackluster form. So please, al comments welcome - I'm here to learn.

YouTube - Broadcast Yourself.

Sporto

 

[Sporto]

i thought it was very good form esp with 80s, no bullsh1t youre a strong dude. Nice set!

Thanks for that! I'm on an all out quest for pristine form on everything I do right now. If someone is going to beat me on stage, it's not going to be because I didn't do everything possible I could...

Sporto

 

[John Smeton]

On the chest video

Your a strong dude. I do Dc stretches. Great form.

On The back: Great form as well. FROM(full rAnge of motion-what your doing) is best IMHO. Thats what I do

 

[Sporto]

On the chest video

Your a strong dude. I do Dc stretches. Great form.

On The back: Great form as well. FROM(full rAnge of motion-what your doing) is best IMHO. Thats what I do

Awesome...thanks for the feedback!

Sporto