Sporto's Competition BodyBlog http://blog.bodybuilding.com/Sporto1633 A Journey To The IFPA Pro Stage Wed, 14 Jan 2009 23:55:42 +0000 http://wordpress.org/?v=0.32 en Chest/Back Power http://blog.bodybuilding.com/Sporto1633/2009/01/14/chestback-power/ http://blog.bodybuilding.com/Sporto1633/2009/01/14/chestback-power/#comments Thu, 15 Jan 2009 04:55:42 +0000 Sporto1633 Training http://blog.bodybuilding.com/Sporto1633/2009/01/14/chestback-power/ Chest/Back Power

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 ]]> http://blog.bodybuilding.com/Sporto1633/2009/01/14/chestback-power/feed/ Chest/Back Hypertrophy http://blog.bodybuilding.com/Sporto1633/2009/01/10/chestback-hypertrophy/ http://blog.bodybuilding.com/Sporto1633/2009/01/10/chestback-hypertrophy/#comments Sun, 11 Jan 2009 09:56:08 +0000 Sporto1633 Training http://blog.bodybuilding.com/Sporto1633/2009/01/10/chestback-hypertrophy/ Chest/Back Hypertrophy

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

]]> http://blog.bodybuilding.com/Sporto1633/2009/01/10/chestback-hypertrophy/feed/ Shoulders/Arms Power http://blog.bodybuilding.com/Sporto1633/2008/12/30/shouldersarms-power/ http://blog.bodybuilding.com/Sporto1633/2008/12/30/shouldersarms-power/#comments Tue, 30 Dec 2008 22:47:15 +0000 Sporto1633 Training http://blog.bodybuilding.com/Sporto1633/1969/12/31// Shoulers/Arms Power 

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

]]> http://blog.bodybuilding.com/Sporto1633/2008/12/30/shouldersarms-power/feed/ Chest/Back Power http://blog.bodybuilding.com/Sporto1633/2008/12/26/6626752/ http://blog.bodybuilding.com/Sporto1633/2008/12/26/6626752/#comments Sat, 27 Dec 2008 03:19:06 +0000 Sporto1633 Training http://blog.bodybuilding.com/Sporto1633/1969/12/31// 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

]]> http://blog.bodybuilding.com/Sporto1633/2008/12/26/6626752/feed/ New Power/Hypertrophy Split http://blog.bodybuilding.com/Sporto1633/2008/12/22/new-powerhypertrophy-split/ http://blog.bodybuilding.com/Sporto1633/2008/12/22/new-powerhypertrophy-split/#comments Tue, 23 Dec 2008 11:34:31 +0000 Sporto1633 Training http://blog.bodybuilding.com/Sporto1633/1969/12/31// 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

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