Sporto1633 
"To step on the IFPA pro stage in 2009 and place in the top 3!"
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Archive for December, 2007
Friday, December 21st, 2007
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
Posted in Training
Friday, December 21st, 2007
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
Posted in Training
Friday, December 21st, 2007
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
Posted in Training
Tuesday, December 18th, 2007
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
Posted in Training
Monday, December 17th, 2007
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
Posted in Training
Monday, December 17th, 2007
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
Posted in Training
Monday, December 17th, 2007
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
Posted in Training
Monday, December 17th, 2007
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
Posted in Training
Friday, December 14th, 2007
Thursday: Back/Traps/Biceps - Hypertrophy
Seated Pulldowns: 165 X 10,10,10
BB Bent Over Rows: 315 X 10,10,8
Rack Chins: 100 X 12,12,12
Seated Machine Rows: 170 X 8,6,4
BB Shrugs: 315 X 10,10,10
DB Seated Shrugs: 100 X 12,12,12
DB Incline Shrugs: 100 X 8,6,4
Standing BB/EZ Curls: 75 X 10,10,10
EZ Preacher Curls: 95 X 10,8
Diet:
Fat: 54g
Carbs: 365g
Protein: 216g
Calories: 2810cals
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
Posted in Training
Thursday, December 13th, 2007
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
Posted in Training
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