Sporto’s Competition BodyBlog

BB Bench Press
345X4
345X4
345X4
345X4

BB Incline Press
295X6
295X6
295X6
295X5

Weighted Pullups
BW+85X4
BW+85X4
BW+85X4
BW+85X3

Rack Chins
190X6
190X6
190X6
190X5

Sporto

BB Bench Press
295X10
295X9
295X8
295X8

DB Incline Press
105X12
105X12
105X11
105X10

Weighted Pullups
25X12
25X12
25X10
25X10

BB Pendlay Rows
225X12
225X12
225X12
225X10

~ I did what I could for a quick 45-50 minute workout. Strength isn’t all the way back yet, and I could tell it started to fade a little faster than normal, but I kind of expected that. Before you know it, I’ll be firing on all cylinders and breaking more PRs before contest prep begins.

Sporto

DB Military Press
120X3+1 (had a little help on rep 4)
120X3+1 (had a little help on rep 4)
120X3

*I was at a gym where the Smith machine was broken, so I just did what I could with the dumbbells that were available. They jump from 100s-120s…

DB 1-Arm Lateral Raises
45X6
45X6
45X6

BB Standing Curls
155X5
155X5
155X4

EZ Preacher Curls
132.5X6
132.5X6
132.5X5

BB Close Grip Bench Press
295X5
305X5
315X5

EZ Skull Crushers
142.5X6
152.5X6
162.5X6

Sporto