Sporto1633 
"To step on the IFPA pro stage in 2009 and place in the top 3!"
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Archive for January, 2008
Monday, January 28th, 2008
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
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 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
Posted in Training
Wednesday, January 23rd, 2008
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
Posted in Training
Tuesday, January 22nd, 2008
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
Posted in Training
Saturday, January 19th, 2008
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
Posted in Training
Tuesday, January 15th, 2008
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
Posted in Training
Tuesday, January 15th, 2008
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
Posted in Training
Wednesday, January 9th, 2008
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
Posted in Training
Monday, January 7th, 2008
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
Posted in Training
Saturday, January 5th, 2008
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
Posted in Training
Thursday, January 3rd, 2008
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
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