The Aspiration to a New Breed of Natural Monster: Training with Sporto

[steve_0_]

So I just completed my first show on October 3rd/2009.

Stats at the show:

Weight - 169lbs
Height - 6'2.5"
BF% - 4.5%

It was the most amazing experience of my life. I am officially hooked to the world of bodybuilding. I am so excited to be bulking with Tommy. It is going to be one wild ride I am sure. I am taking the next year off to train as hard as I can with specific attention being paid to my diet. I am going to be as strict as I can be to ensure that I can gain the largest amount of muscle possible during this bulking session.

I placed 4th in my show out of 5 contestants but the learning experience was something I cannot put a price on. I learned so much about bodybuilding but also about myself.

Started Bulking on Monday October 5th!

Chest/Back

Incline Bench - 5 x 5 with 135lbs
Deadlifts - 5 x 5 with 220lbs
Chest Press Machine - 120 x 8, 135 x 8, 142.5 x 7, 150 x 7
Pull Ups Shoulder Width - BW x 6, 5, 4, 4

Abs - 3 exercises (1 upper, 1 lower, 1 obliques)

Diet

40 grams Fat
115 grams Carbs
245 grams Protein

Supplements

AST 32x Multi Vitamin - 1 morning
Now Super EFA - 2/day
Scivation Sesamin - 2/day
Now Glucosamine, Chondrotin - 1 morning
Now MSM - 1 morning
SNS Creatine Ethyl Ester - 4 caps daily
USP Labs Jack3d - 1.5 scoops Preworkout
Scivation VasoCharge - 1/2 scoop Preworkout
Scivation Xtend - 1 scoop PWO, 4 scoops Intra WO, 2 scoops rest of day
Primaforce Pure ALA - 2 caps Post Workout
Primaforce ZMA - 3 bedtime

I was really excited to start this program and the workout that I did today set me up for what is yet to come. I am going to love putting on some size!

[steve_0_]

Shoulders and Arms

Military Press - 5 x 5 with 100lbs
Standing BB Curl - 5 x 5 with 70lbs
Decline CGBP - 5 x 5 with 135lbs
Rear Delt Machine - 120 x 8, 8, 127.5 x 6
Seated Alternating DB Curl - 35 x 6, 30 x 8, 30 x 8
Skull Crushers - 80 x 8, 8, 6

Legs/Calves

Hack Squats - 5 x 5 with 140lbs
SLDL - 5 x 5 with 185
Leg Extension - 195 x 8, 202.5 x 6, 6
Leg Curl - 180 x 5, 165 x 7, 7
Seated Calve Raise - 140 x 7, 6, 6
Standing Calve Raise - 295 x 8, 8, 315 x 6
Walking DB Lunges - 55 x 8, 60 x 8

HIIT Day

15 minutes Elliptical
15 intervals on spin bike - 45 sec regular, 15 sec sprint
20 minutes treadmill - 3.6mph 6, 7.5, 9, 10.5 incline for 5 minutes each

Chest/Back

Incline DB Press - 60 x 8 (4 sets)
Bent Over Rows - 135 x 10, 145 x 10, 155 x 8, 155x 8
Flat DB Press - 60 x 10, 65 x 8, 60 x 9.5
Hammer Strength Chin Ups - 140 x 12, 160 x 10, 170 x 10
Machine Flys - 120 x 12, 135 x 12, 150 x 10
Machine Rows - 105 x 12, 12, 12

Hammer Strength Traps - 230 x 10, 270 x 8, 320 x 8, 6
DB Shrugs - 90 x 10, 95 x 10

Shoulders/Arms

DB Shoulder Press - 50 x 9, 9, 55 x 7.5
Bicep EZ Curl Standing - 70 x 10, 10, 10
Dips - BW x 10, 10, 8.5
Rear Delts - 105 x 10, 120 x 10, 127.5 x 7.5
Hammer Curls - 30 x 12, 12, 12
Overhead DB Press - 60 x 12, 65 x 11, 10
Shoulder Lateral Raise - 17.5 x 15, 15, 20 x 13
Cable Curls - 80 x 15, 90 x 15
Push Downs - 100 x 15, 120 x 15

Lovin these workouts! I can tell that this is going to be a great program and I can't wait to put on some size from it.

Diet Change on October 10th/2009

60 fat
190 carbs
225 protein

Supplements are still the same as above.

[steve_0_]

Legs/Calves Hypertrophy

Leg Press - 6 plates for 10, 8 plates for 10, 8 plates for 10
Below Parallel Squats - 165 x 10, 175 x 10, 185 x 9
Leg Extensions - 150 x 12, 150 x 9 (then 2 rest pause), 150 x 10 (1RP)
Leg Curl - 150 x 12, x 12, 165 x 12
Donkey Calf Raise - 180 x 10, 270 x 8, 8
Standing Calf Raise - 275 x 10, 10, 10
Seated Calf Raise - 140 x 8, 140 x 8, 90 x 12, 110 x 12
Walking Lunges - 45 x 10, 55 x 10

Chest/Back Power

Incline Bench Press - 155 x 5, 5, 5, 4, 3 (then 2 partials)
Pull Ups Wide Grip - BW x 5 for 5 sets
Bench Press Flat - 135 x 8, 7, 7, 140 x 7
Bent Over Rows - 155 x 8, 165 x 8, 175 x 8, 185 x 7

Hammer Strength Trap Machine - 320 x 8, 8, 360 x 6

Overall the workouts have been great so far. I am really enjoying working on form and concentrating on having a mind to muscle connection. I might not be able to lift as much as I am used to but I am doing in correctly and I am feeling it much more. I am hoping that will stimulate some more muscle fibres therefore increasing overall muscle mass.

Diet

60 grams of fat
190 grams of carbs
225 grams of protein

Supplements - same as first post

Bodyweight is staying steady at around 173lbs! I guess I would rather go up slowly in weight and know it is mostly muscle.

I don't want to go over the 12%BF mark again. Makes cutting so much easy if I decide to do a contest.

[AustrianOakJr]

Looking good, man. Im thinking I will give the power/hypertrophy split a try after I am done competing for the season. Ive heard Tommy's explanation on the phone and it sounds pretty good. I figure if I try it for a couple months and it doesnt work as well for me, I can switch back to what im doing.....no harm in that. Keep us updated on how its working for you.

[J_Bo]

Looking good, man. Im thinking I will give the power/hypertrophy split a try after I am done competing for the season. Ive heard Tommy's explanation on the phone and it sounds pretty good. I figure if I try it for a couple months and it doesnt work as well for me, I can switch back to what im doing.....no harm in that. Keep us updated on how its working for you.

I gave it a try, but me and splits where stuff gets hit twice just don't go well together. I think I overwork. I need to learn to lower the intensity/volume when I'm training stuff twice a week....and for me, it's hard to not just absolutely destroy a muscle every time I work it.

[steve_0_]

Hey guys,

I have really been enjoying the power/hpyer split that I have been doing. I am starting the second 4 week phase of the program and all I can say is WOW. Every week the weight keeps going up so that is really all I am looking for. If the weights are increasing the muscle is going to build in order to handle the increased load.

I am looking forward to this next 4 week phase because I have switched up the excerises to even more power exercises. Looking for a great bulk this year.

I have a thread on scivation too so that is where I post all of my training. Maybe I will do some copy and paste to show you the progress I have made.

Have a great day and keep training hard!