Sporto's Competition BodyBlog

Chest/Back Hypertrophy

Sporto1633 — Mon, 19 May 2008 18:31:53 +0000

Chest/Back Hypertrophy

Rack Chins 65
+20X10
+20X10
+20X10

CG Cable Rows
240X12
240X12
240X11

Wide Grip Machine Pulldowns
235X10
235X10

Straight Arm Pulldowns
90X15
90X15

BB Incline Press 65
145X10
145X10
145X10

DB Incline Press
115X10
115X10
115X9

Machine Flys
245X12
245X12
245X12

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Insopro-R
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

~Don’t mind me…I’m just getting strong as hell…

Sporto

Lower Body Power PR

Sporto1633 — Mon, 19 May 2008 18:31:28 +0000

Lower Body Power PR

SLDL/RDL Hybrid
435X5

Leg Curls
205X10
205X10

Leg Extensions
305X10
305X10

Seated Calves
270X6
270X6
270X6

Straight Leg Calves
330X6
330X6
330X6

Weighted Abs
30X8
30X8

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

~Don’t mind me…I’m just getting strong as hell…

Sporto

Upper Body Power PR

Sporto1633 — Sat, 17 May 2008 08:04:42 +0000

Upper Body Power PR

BB Incline Press
325X5

Rack Chins
185X5
200X4

DB Military Press
115X5

Standing EZ Curls
155X5

EZ Skull Crushers
165X5
175X3

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce Max CLA
Primaforce Lean Green
Primaforce Insopro-R
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

~This was my last upper body power workout before starting another cycle with a different set of exercises. I just listed the best work set of each lift above. All weights are heavier than I’ve ever used before and with better form. I’m excited to see where this off-season ends up. Funny story today: It’s summer time on campus, which means pretty much everybody goes home and no one is hardly at the gym, especially on Fridays. So I went this evening and finished my workout and only me and my workout partner and a couple other “bros” are there finishing up. So afterwards, I take my hsirt off in the back and start hitting a few poses. One of said “bros” comes up and goes, “Hey…I know you juice, but how do you keep your gyno down? I’ve been off of Superdrol for a few weeks and my nipples are hurting bad.” LOL! Here lately it seems like everybody is accusing me of having severe gyno, and THIS guy assumes I juice and asks me how to keep it down (obvisouly implying that he knows what it is and that I don’t have any). That made my day

Sporto

Legs/Calves/Abs Hypertrophy

Sporto1633 — Fri, 16 May 2008 02:40:22 +0000

Legs/Calves Hypertrophy

SLDL/RDL Hybrid 65
225X10
225X10
225X10

Leg Curls
205X10
205X10

Leg Extensions
305X10
305X10

Straight-Leg Calf Raises
270X10
270X9

Seated Calf Raises
210X10
210X10

Weighted Abs
30X10
30X10

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Bodyweight
218lbs.

Sporto

Shoulders/Arms Hypertrophy

Sporto1633 — Fri, 16 May 2008 02:39:56 +0000

Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10
65X10

Single Arm Cable Rear Raises
30X10
30X10

EZ Standing Curls 65
80X10
80X10

DB Concentration Curls
60X10
60X10

EZ Skull Crushers 65
90X10
90X10

Rope Pressdowns
90X10
90X10

Added Bonus

Single Arm Cable Lateral Raises
20X10
20X10

DB Negative Preacher Curls
80X3
80X3

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp2
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Scivation Whey
Primaforce HMB
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA

Bodyweight
218lbs.

Sporto

Chest/Back Hypertrophy

Sporto1633 — Fri, 16 May 2008 02:39:35 +0000

Chest/Back Hypertrophy

Rack Chins 65
+20X10
+20X10
+20X10

CG Cable Rows
235X12
235X12
235X12

Wide Grip Machine Pulldowns
230X12
230X12

Straight Arm Pulldowns
90X15
90X15

BB Incline Press 65
145X10
145X10
145X10

DB Incline Press
115X10
115X9
115X9

Machine Flys
240X12
240X12
240X12

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Bodyweight
218lbs.

~What can I say…I’m on a roll! All lifts went up in either weight or reps. This is the strongest AND leanest I’ve ever been in the off-season. I’m just stoked…

Sporto

Lower Body Power PR

Sporto1633 — Mon, 12 May 2008 01:54:07 +0000

Lower Body Power PR

SLDL/RDL Hybrid
425X5
425X4
425X4

Leg Curls
190X10
190X10

Leg Extensions
300X10
300X10

Seated Calves
260X6
260X6

Straight Leg Calves
315X8
315X7

Weighted Abs
25X8
25X8

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Bodyweight
217lbs.

~Set some PRs this week. I also shot some videos of some of the exercises. Lost another pound, which means one more closer to sexy-ness. Everything is right on track. I’ll really push it next week and work up to try one max set of 5, instead of multiple sets like I did this week. Then, I’ll start the progression over with my new numbers.

Sporto

Upper Body Power PR

Sporto1633 — Mon, 12 May 2008 01:53:42 +0000

Upper Body Power PR

BB Incline Press
315X5
315X4
315X4

Rack Chins
170X5
180X5
180X5

DB Military Press
115X5
115X3
115X3

Standing EZ Curls
145X5
145X5
145X5

EZ Skull Crushers
165X5
165X5
165X4

Added Bonus

Machine Flys
RP 245X8X5X3

Close Grip Seated Rows
RP 240X8X5X3

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Bodyweight
217lbs.

Sporto

Legs/Calves Hypertrophy

Sporto1633 — Thu, 08 May 2008 20:43:09 +0000

Legs/Calves Hypertrophy

SLDL/RDL Hybrid 65
225X10
225X10
225X10

Leg Curls
200X10
200X10
200X10

Leg Extensions
300X10
300X10
300X10

Straight-Leg Calf Raises
265X10
265X10
265X10

Seated Calf Raises
210X10
210X10
210X10

Added Bonus

Weighted Abs
25X10
25X10
25X10

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Bodyweight
218lbs.

~Excellent workout yet again. All weights went up and were complete for the number of reps I was aiming for. Today I felt a little stronger than usual…like the weight just felt a little lighter today. For calves, I’ve continued to pause for 3 seconds at the bottom with a 1 second squeeze at the top and taking 3 seconds to lower. For the extensions and curls, I squeeze for a count at the top and take 3 seconds to lower. It felt good to add abs back in…I had been short on time recently and haven’t been able to squeeze them in at the end of the workout. No more of that - I’ll find a way to get them in. I forgot how good they make me feel afterwards (and how hard it is to breathe!).

Sporto

Shoulders/Arms Hypertrophy

Sporto1633 — Thu, 08 May 2008 20:42:36 +0000

Shoulders/Arms Hypertrophy

DB Military Press 65
65X10
65X10
65X10

Single Arm Cable Rear Raises
27.5X10
27.5X10

EZ Standing Curls
125X10
125X10

DB Concentration Curls
55X10
55X10

EZ Skull Crushers
135X10
135X10

Rope Pressdowns
87.5X10
87.5X10

Added Bonus

Single Arm Cable Lateral Raises
25X10
25X10

DB Negative Preacher Curls
85X3
85X3

Diet

Fat: 65g
Carbs: 300g
Protein: 260g
Calories: 2825cals

Supplements

Bodyweight
218lbs.

Sporto