Sporto’s Competition BodyBlog

Chest/Back Power

BB Incline Press
315X5
315X5
315X5
315X4

DB Flys
100X8
100X8
100X8
100X6

Rack Chins
190X5*
190X5*
StackX5
Stack+25X5

*These were attmpted at a gym that didn’t have a good setup I could use. I tried to make one, but the combination of lack of necessary equipment and DBs that simply hurt to have in my lap (they were really pointy/edgy) I switched to a machine pulldown for the final 2 sets.

BB Rack Deadlifts
455X8
495X8
545X8

Diet
Fat: 90g
Carbohydrates: 400g
Protein: 225g
Calories: 3310cals

Bodyweight
222lbs.

Sporto

Power/Hypertrophy Split
Day 1: Chest/Back Power
Day 2: Shoulders/Biceps/Triceps Power
Day 3: LegsCalves/Abs Power
Day 4: Rest
Day 5: Chest/Back Hypertrophy
Day 6: Shoulders/Biceps/Triceps Hypertrophy
Day 7: Legs/Calves/Abs Hypertrophy
Day 8: Rest
 

Diet
Fat: 90g
Carbs: 400g
Protein: 225g
 

Supplements
Multi-Vitamin
Fish Oil
Primaforce Elastimine
Primaforce Creaform
Primaforce Beta Alanine
Primaforce Insopro-R
Scivation Sesamin
Scivation Xtend
Scivation VassCharge
Scivation Chocolate Whey