Sporto’s Competition BodyBlog

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

CG Cable Rows
230X12
230X12
230X12

Wide Grip Machine Pulldowns
225X12
225X12

Straight Arm Pulldowns
90X14
90X13

BB Incline Press 65
145X10
145X10
145X10

DB Incline Press
115X9
115X8
115X7

Machine Flys
235X12
235X12
235X12

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
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
219lbs.

~Strength is still going up, slowly but surely. I don’t really have much to say…things are pretty much the same. I’m just ready to break some PRs.

Sporto

SLDL/RDL Hybrid 65
225X10
225X10
225X10

Leg Curls
195X10
195X10
195X10

Leg Extensions
295X10
295X10
295X10

Straight-Leg Calf Raises
260X10
260X10
260X10

Seated Calf Raises
205X10
205X10
205X10

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 Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
220lbs.

~Strength continues to feel great and continues to climb. If I haven’t raised the weight in a particular exercise for that consecutive workout, then I have done more reps with it. I think it really boils down to me finally finding the right balance between frequency, volume, and intensity. If I can add a good 5lbs of solid muscle in the next year+, I’m confident I will compete for a top spot in whichever pro show I decide to do.

Sporto

BB Incline Press
215X5
215X5
215X5
215X5

Machine Flys
230X10
230X10
230X10

Rack Chins
120X5
120X5
120X5
120X5

CG Seated Rows
225X10
225X10
225X10

DB Military Press
75X5
75X5
75X5
75X5

BB Shrugs
315X5
315X5
315X5
315X5

Standing EZ Curls
95X5
95X5
95X5
95X5

DB Concentration Curls
55X8
55X8

EZ Skull Crushers
115X5
115X5
115X5
115X5

Rope Extensions
85X8
85X8

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
220lbs.

~I felt like a freakin’ ox yesterday! I don’t know what it was either…I didn’t have time to eat a pre-workout meal either as I was pressed for time. But, it was almost as if the weight just felt “lighter” yesterday. My machine flys are sronger than ever even though I have slowed the eccentric and squeeze for a count at the top! I’m doing more weight now than when I was kinda just going through the motions, which is exciting! My back just feels like a power house…Rack Chins feel better and better each time. And my biceps? Forget about it. 55’s on a concentration curl? WTF? I’m keeping calories at 220 until strength stalls. I kind of like just maintaining my bodyweight as I get stronger. Plus, dieting down from 250 was a bastard. LOL.

Sporto

Hack Squats 65
235X10
235X10
235X10

Leg Extensions
280X10
280X10
280X10

SLDL/RDL Hybrid 65
225X10
225X10
225X10

Leg Curls
180X10
180X10
180X10

Straight-Leg Calf Raises
250X10
250X10
250X10

Seated calf Raises
180X10
180X10
180X10

Diet

Fat: 75g
Carbs: 435g
Protein: 220g
Calories: 3295cals

Supplements

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend
Scivation VasoCharge
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs Pslin
USP Labs PowerFull
USP Labs SuperCissus

Bodyweight
222lbs.

~Great workout, great burn. I’ve been taking 3 seconds to lower on the extensions and curls, and squeezing for a count at the top. I’ve always done these continuous before, but not anymore. I get a much deeper burn and hopefully that willt ranslate to better development. I want even SICKER quads and far better glutes/hammies! I’m almost back up to the weight I was using before only this time squeezing harder and longer TUT. Good stuff.

Sporto