IFPA Pro & Scivation Athlete Tommy Jeffers ~ The Never Ending Quest To Be The Best

[Sporto1633]

Once again...MISSION ACCOMPLISHED!!! I can't say enough how humbling it was to do as well as I did this last contest year and place ahead of so many top notch natural bodybuilders. I set out on a mission after I won my natural pro card in 2007 to make some noticeable improvements over a 2.5 year period and step on the pro stage, hopefully placing in the top 5, and actually looking like I belong up there. Not only did I blow my old physique out of the water, but I ended up taking the overall in both shows I entered, one of which was my very first pro show! Wow...what a feeling - words can't even describe it! For those that didn't know, the 2 shows I ended up doing were:

NPC Natural Northern USAs
IFPA Cape Cod Gaspari Classic

This last time around, I implemented several different approaches - some of which go WAY against the grain - in order to see for myself what difference (if any) these approaches made in the overall look of a physique. But, in order to do that, I had to get EXTREMELY lean. I'm talking glute striations, split hamstrings, no fat left in the joints, and downright cranky and irritable at EVERYTHING lean, in order to really see what was really going on. Fortunately, just about everything I did worked, and worked really well. I found myself at the end of my prep with a physique that even I couldn't recognize when I would see my progress pictures. It's an incredible feeling to put in so much hard work and actually see a physique you never even knew you had!

But, like I've said many times before - one of the greatest things about this sport is that the work is NEVER done! I fully intend on taking another 2-2.5 years off of competing to make even more noticeable improvements, and stepping back on stage at yet another all-time best against some even more stacked up lineups! I have my eye on quite a few top notch shows for my next round of competing. The ultimate goal I have right now is I eventually want to do the NPC Team Universe. That is a show I really want to do at some point, but I know I have a ways to go if I am going to be able to compete at that level in the weight class I will inevitably be in (light heavyweight). Now that I know around what weight I ultimately can get bone-dry shrinkwrapped at (185-186), I have a good 10lbs to build to fill out that weight class in order to really give the Team Universe a good run. So we will have to see how the next few years pan out and what kind of improvements I can make.

Aside from that, I will most definitely be aiming towards the IFPA Gaspari Classic again in Cape Cod. James Carron puts on one heck of a show, and is honestly one of the best shows I've ever been to and/or competed in. After that, it will definitely be the Yorton Cup as well. I really wanted to compete in it this year, but my wife was pregnant with our first child, and there was no way I was going to be able to pull it off with it being so close to her due date - I was lucky enough just to compete at all this year LOL! But that just shows how amazing my wife really is There are a couple of other shows in other natural organizations I am looking at as well, like the NGA Universe, but it will ultimately depend on the scheduling and the rules (if they will still accept IFPA pro cards) at that time as to whether or not I will be able to compete in them. Anyway, that's a tentative look at the near future plans I have as far as competing goes!

In the meantime, I am on a mission to make this offseason even more successful than the last one. Every single time I see a bodybuilding show, it looks like the bar gets raised higher and higher. And now, doing as well as I did this year, the bar I set for myself is even higher. That means that there is no room this offseason for any setbacks! I will have my challenges and obstacles just like everyone else, but I have my goals set for the next couple of years and I have every intention of reaching every one of them and bringing an all new and improved physique to the stage in a couple years.

This log will consist of a lot more details, videos, movie quotes, thoughts, random life events, and sometimes it may even be just a place to vent or tell funny stories (now that I am a new daddy, I have plenty of those!). So without further ado, welcome to my journal and I appreciate you all stopping by and following along these next few years! If anyone has any questions, comments, feedback, etc., please post! This log is for us all to learn and make ourselves better! I will outline my diet, training, and supplement approaches so that everyone can see exactly what I am doing and how I go about implementing this sport into my life!

In the next few posts, I will post some pictures from the IFPA Cape Cod Gaspari Classic where I ended up winning my very first pro show! My main training goals currently are my back width/depth, chest thickness, quad sweep, and some trap development. As I enter into my next rotation of my split, I will outline how I am training right now and how I am eating and supplementing to reach my goals! Again, thanks for stopping by and I hope you all continue to do so to chat and leave feedback!

Sporto

[Sporto1633]

Here are a few stage shots:

http://i60.photobucket.com/albums/h6/Sporto4323/StageMostMuscular.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageSideChest.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRearDoubleBicep.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown1.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown3.jpg

Sporto

[Sporto1633]

A few more stage shots:

Calf Pose
http://i60.photobucket.com/albums/h6/Sporto4323/Calf.jpg

Hamstring Pose
http://i60.photobucket.com/albums/h6/Sporto4323/Hamstring.jpg

Just a Side Tricep Pose where I hadn't yet blew my air out and crunched down on my abs LOL
http://i60.photobucket.com/albums/h6/Sporto4323/Posedown2.jpg

3 Rear Relaxed Pose Shots to show the MONSTERS I went up against in my class!
http://i60.photobucket.com/albums/h6/Sporto4323/StageRear3.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRear2.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRear1.jpg

Sporto

[Sporto1633]

Last ones:

Winner!
http://i60.photobucket.com/albums/h6/Sporto4323/Winner2.jpg

Alas - the Overall!
http://i60.photobucket.com/albums/h6/Sporto4323/Winner.jpg

A few studio shots taken right after prejudging - I was gassed at this point LOL
http://i60.photobucket.com/albums/h6/Sporto4323/MostMuscular-9.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/SideChest-15.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/RearDoubleBicep-6.jpg

Sporto

[Swedeheart]

Def be following along Tommy! Cant wait til we hook back up next year and see what kinda ruckus I can create!

Ill be looking forward to you sharing details on your ways of doing things, always love picking up new info whenever i can. Best of luck as always buddy.

[robertfah]

I'll definately be following along Tommy....I followed pretty silently in your last log but I'm looking forward to seeing the type of training you are doing, diet, etc. Thanks for taking the time to do so.

[DonPizza]

Great body, shred to the bone. Congrats to your accomplishments!

[Beast]

Great year T-Man! Those stage shots at the Cape Cod show turned out amazing.

[IndianForeigner]

You did absolutely awesome at that last show. Better things to come. Definitely subbed.

[CM82682]

Congrats on the accomplishments on the stage this year, Tommy. More importantly, congrats on the new edition to the family!

[Jimmy29LI]

The Man, The Myth, The T-Money! Amazing results Tommy. I'll definitely be following.

[Ryan1981]

This should be fun......subbed.

[SiWoZ]

Amazing job Tommy! Your truly are an inspiration to many on this site. Hope the family is doing well and you're spending plenty of time with them. After all, they're probably the most important thing in your life.

Keep up the good work champ

[Ron Parmeter]

Sick photos Tommy. Will be following this blog.. Congrats on a great season and welcome to fatherhood.

[Sporto1633]

Def be following along Tommy! Cant wait til we hook back up next year and see what kinda ruckus I can create!

Ill be looking forward to you sharing details on your ways of doing things, always love picking up new info whenever i can. Best of luck as always buddy.

Hey Jeff! Thanks for joining me along this journey!


I'll definately be following along Tommy....I followed pretty silently in your last log but I'm looking forward to seeing the type of training you are doing, diet, etc. Thanks for taking the time to do so.

Most people followed silently - I was getting more PMs than responses in my thread lol. Feel free to ask away!


Great body, shred to the bone. Congrats to your accomplishments!

Thanks!


Great year T-Man! Those stage shots at the Cape Cod show turned out amazing.

Thanks! I thought so too!


You did absolutely awesome at that last show. Better things to come. Definitely subbed.

Awesome! Welcome!


Congrats on the accomplishments on the stage this year, Tommy. More importantly, congrats on the new edition to the family!

Absolutely right - my baby girl was the best trophy of the contest season!


The Man, The Myth, The T-Money! Amazing results Tommy. I'll definitely be following.

There he is! What the heck have you been up to???


This should be fun......subbed.

I would hope so since you and I are going through it together!


Amazing job Tommy! Your truly are an inspiration to many on this site. Hope the family is doing well and you're spending plenty of time with them. After all, they're probably the most important thing in your life.

Keep up the good work champ

Thanks...will do! Glad you are following along!


Sick photos Tommy. Will be following this blog.. Congrats on a great season and welcome to fatherhood.

Thanks Ron! It's going to be nice being the offseason with you for at least a little bit before you start dieting and turning heads!

Sporto

[Sporto1633]

Last ones:

Winner!
http://i60.photobucket.com/albums/h6/Sporto4323/Winner2.jpg

Alas - the Overall!
http://i60.photobucket.com/albums/h6/Sporto4323/Winner.jpg

A few studio shots taken right after prejudging - I was gassed at this point LOL
http://i60.photobucket.com/albums/h6/Sporto4323/MostMuscular-9.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/SideChest-15.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/RearDoubleBicep-6.jpg

Sporto[/QUOTE]

[Frankdaddy]

Dude I am so happy for you and your accomplishments. You are a lucky guy to have been so blessed this entire year with a baby and working so hard for your shows, really shows how much work you put in. IM hoping you can find time to post this offseason so we can see some of those awesome strength gains you probably will get.

[sloboda]

finally in on one of your logs from the start. best of luck

[Barn01]

Impressive ......... Well done .... Congrats!!!

Smart training and dieting pays off once again.

[beefyfan]

Great pics. Nice work.

[Sporto1633]

Wow...what a great last week or so! I was able to spend a lot of quality time with family and friends over the long holiday weekend. All of my wife's side of the family was able to make it down for Thanksgiving and see Bryn for the first time. I went the to Michigan State vs. Purdue football game on Saturday with my brother in-law and had a blast watching the Spartans come back in the 4th quarter to win. It was amazing...the stadium was packed full and the entire fan base really gets into all the chants - which the majority of them were from the movie 300. Then last weekend, a big group of friends all rented a bus and tailgated at the IU vs. Purdue game for rivalry weekend. I didn't really care about or watch the game, but we had a blast eating all kinds of food, played a little touch football, and of course, CORNHOLE.

Other than that, these last couple of days have gone really well diet, training, and supplementation wise. I just needed a good long break from everything and took the last month to deload from training and get off most all supplementation as well as eat whatever my heart desired! As of yesterday, everything has been back in check and I am ready to start rocking this offseason!

These last 3 training days have gone really well. I feel like my strength is really working it's way back to where it was before I started dieting and that I will be 100% very soon. I was able to get in a couple of workouts during the holiday weekend with DA BEAST Derek Charlebois since I was up around where he lived for a good week or so. We hit up back one day and chest another. Since then I have hit the last 2 training days with a unique style of rest pauses and drop sets. I am going to continue this style of training for the majority of my offseason as I have found that I get very impressive gains by working out this way.

Diet and supplementation will be kept simple. For diet, I'm simply going to aim for 6 solid meals of about 12-15g fat, 50-60g carbs, 45-50g protein. I hit these numbers the last 2 days and will see how my body responds to this on a weekly basis and adjust from there. On non-training days, I will cut out a couple of carb meals and just replace with green veggies. For supplementation, I will be using a multi, efa, cla, glucosamine/chondroitan/MSM, cissus, whey, pre-workout, BCAAs and creatine. I feel like that's all I need to cover most all of my bases and not having any glaring gaps that would hinder progress.

I will start outlining my daily routine on a regular basis as well as start taking some pictures and videos for those that want to follow along. So, now that the Thanksgiving holiday is over with, and I've had enough time to eat what I want (feeling like crap in the process)and adjust to fatherhood, it's time to start this offseason en route to my next round of shows!

Sporto

[Sporto1633]

Monday - Chest/Back

BB Bench Press
305 RP 5X3X1

BB Bent Over Rows
365 RP 5X3X2

DB Incline Press
95X15
110X10
120X8
125X6 drop 95X6

HS Iso-Lateral Front Lat Pulldowns
2p+35psX15
3ppsX12
3p+25psX10
4ppsX8 drop 2p+25psX8

Free Motion Flys SS Free Motion Pulldowns
125X15/225X12
155X10/235X10
160X10/245X10
165X10/255X10

Sporto

[Sporto1633]

Tuesday - Arms/Calves

BB Decline Close-Grip Bench Press
315 RP 5X3X2

EZ Standing Curls
145 RP 5X3X2

DB Skull Crushers
45X15
50X12
60X8
65X8 drop 40X8

HS Preacher Curls
85X15
95X12
105X8
115X8 drop 70X8

Cable Rope Pushdowns
140X15
160X12
180X8 drop 120X8

DB Seated Hammer Curls
55X10
60X8
65X6 drop 45X6

Plate Loaded Seated Calf Raises
2p+25ps RP 8X5X3X1

Machine Standing Calf Raises
270 RP 8X5X3X1

Sporto

[Sporto1633]

Dude I am so happy for you and your accomplishments. You are a lucky guy to have been so blessed this entire year with a baby and working so hard for your shows, really shows how much work you put in. IM hoping you can find time to post this offseason so we can see some of those awesome strength gains you probably will get.

Thanks Frank - I really appreciate that. 2010 was a great year and I am very blessed! I have every intention of keeping a journal for my entire offseason until I compete again!


finally in on one of your logs from the start. best of luck

Thanks! Although luck is for the ill-prepared! :D


Impressive ......... Well done .... Congrats!!!

Smart training and dieting pays off once again.

Thanks! Key word there being "smart" :)


Great pics. Nice work.

Thanks! I have my work cut out for me, but this should be another successful offseason!

Sporto

[adamrochester]

Here are a few stage shots:

http://i60.photobucket.com/albums/h6/Sporto4323/StageMostMuscular.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageSideChest.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRearDoubleBicep.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown1.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown3.jpg

Sporto

those shots came out sick ! you looked incredible ! congrats on an awesome year and becoming a dad

im subbed to this

[Beast]

These last 3 training days have gone really well. I feel like my strength is really working it's way back to where it was before I started dieting and that I will be 100% very soon. I was able to get in a couple of workouts during the holiday weekend with DA BEAST Derek Charlebois since I was up around where he lived for a good week or so. We hit up back one day and chest another. Since then I have hit the last 2 training days with a unique style of rest pauses and drop sets. I am going to continue this style of training for the majority of my offseason as I have found that I get very impressive gains by working out this way.
Sporto

Those were some killer workouts. My back and chest got more sore from those workouts than they have been in a while and I think my lower back JUST recovered from the rack deads :)

[Sporto1633]

Wednesday - Legs (Glute/Ham Focus)

BB Stiff Leg Deadlifts
455 RP 5X3X2

Machine Lying Leg Curls
110X20
140X10
140X10
150X8 drop 90X8 drop 60X8

Smith Squats - Wide Stance/Below Parallel
275X15
345X10
365X8
385X6 drop 275X8

Glute/Ham Hyperextensions
65X12
80X10
95X8

Machine Kneeling Single Leg Curls
50X15
60X12
65X10
70X8 drop 40X8

Machine Abductor/Adductor
145X20/235X20
145X20/235X20
145X20/235X20

~Starting to feel better each progressive day in the gym that I nail my nutrition and supplementation. Strength is slowly climbing back up to where it was before I started prepping and my energy is still good throughout the day. I had some eggs, turkey bacon, and ezekiel bread toast for breakfast, chicken breast sandwich for lunch, oats and whey for pre-workout meal, dextrose and whey for post workout meal, and I'm about to fix some chicken breast and sweet potatoes for my next meal. Tomorrow is a day off - I'll be in Terre haute all day shooting my commercials for the upcoming tax season. It will be nice to spend the day with family and watch them interact with Bryn...she is changing by the day! Here is a picture of her on Thanksgiving:

http://i60.photobucket.com/albums/h6/Sporto4323/Bryn.jpg

Topic Of The Day - Post Workout Nutrition

Today I wanted to talk a little about what I am going to be doing for post workout nutrition this offseason. This is actually going to be the only meal each day that I use a high GI source for my carbohydrates, and the majority of the time it is going to be dextrose (approximately 50g carbs worth). One, because it is cheap, and two, because it is really effective at spiking insulin for maximum glycogen replenishment. Since it is offseason, I am not worried about the insulin spike in the same way that I am when I am prepping. Along with dextrose, I will be consuming 55g whey (2.5 scoops Scivation Whey), 10g of Primaforce AAKG, and 5g of creatine monohydrate. I like my Arginine consumption POST workout, not PRE workout like most pre-workout formulas have. Mainly because it is far more effective at nutrient absorption than it is getting and maintaining a "pump" - which ultimately does nothing for composition anyway. And lastly, the daily maintenance dose of 5g of creatine monohydrate. I like plain old monohydrate because it is cheap and just as effective as ANY of the other more expensive versions of creatine. So, there you have it - that's what I am going to be doing for my post workout nutrition pretty much this entire offseason. Feel free to comment or ask questions!

Movie Quote Of The Day
"And that divides one from a champion and one from not being a champion. lf you can go through this pain barrier, you may get to be a champion. lf you can't go through, forget it. And that's what most people lack, is having the guts...the guts to go in and just say, ''l'll go through and l don't care what happens.'' lt aches, and if l fall down....l have no fear of fainting in a gym...because l know it could happen. l threw up many times while l was working out. But it doesn't matter, because it's all worth it."

Sporto

[Sporto1633]

those shots came out sick ! you looked incredible ! congrats on an awesome year and becoming a dad

im subbed to this

Thanks Adam! Best of luck to you and Layne working together on your first show!


Those were some killer workouts. My back and chest got more sore from those workouts than they have been in a while and I think my lower back JUST recovered from the rack deads :)

That ain't no lie! It was nice to just focus on working one bodypart and taking our time with it. I'm glad I wasn't the only one who took all week to recover my lower back after rack deadlifting 600lbs!

Sporto

[Sporto1633]

Friday - Chest/Triceps

Barbell Incline Bench Press
305 RP 5X3X1

EZ Skull Crushers
165 RP 8X4X2

Machine Hammer Strength Decline Press
80X15
95X12
110X10
115X8 drop 65X8

Smith Incline Press (2 second pause at bottom)
235X10
255X8
275X6
295X4 drop 205X6 drop 155X8

Dumbbell Low Incline Flys
70X15
75X12
80X10
85X8 drop 55X8

V-Bar Pushdowns
190X20
210X15
230X12
250X10
255X8 drop 140X10

~Ahh...had a nice day off yesterday and was able to shoot my commercials for the upcoming tax season. Afterwards, I spent some time with the family before heading back to settle in. This morning was nice because I was able to sleep in for a change! I'll be staying up late tonight with the baby so my wife can go to bed early and sleep in tomorrow. We make a great team! I guess that just means I can stay up and catch up on Dexter for once lol. Today's workout went smooth. Strength is still slowly climbing up and my endurance feels on par as well. My body weight is holding at about 225, which is a really good weight for me to grow at. I believe the 3000 calorie diet will keep me close to here, yet provide what I need to continue to grow and gain strength. We shall see! The rest pauses feel better and better and the added drop sets haven't effected my recovery at all. Tomorrow I will really be going to task - I have a big back day planned and I expect another great workout ahead of me!

Topic Of The Day - Mind/Muscle Connection - Chest

I had someone ask for advice today in the gym about chest exercises. One of the main things I always try to tell people is to focus on the mind/muscle connection of the muscle they are trying to work. Sometimes, that's much easier said than done. With chest, one of the things I like to do is focus on my ELBOWS. I find that if I stop focusing on my hands and focus on my ELBOWS doing the pressing, my chest ultimately gets the majority of the work. Keep the chest puffed out (like how the macho boys puff their chest out in front of the ladies) and the shoulder blades pinched together...that way you get the chest to do the majority of the work. You may have to drop the weight, but it will recruit your chest much better!


Movie Quote Of The Day
"Billy...when I say I'm thirsty, it doesn't mean I want you to bring me a glass of water. I want you to sympathize. I want you to say, 'Gloria, I too know what it feels like to be thirsty. I too have had a dry mouth.' I want you to connect with me Billy...through sharing and understanding of dry mouthedness."

Sporto

[The Solution]

White Men Can't Jump is a CLASSIC!
Great tip on chest Tommy, never thought about it that way and will be messing around with your words to see if it can help spurt MMC. Thank you for all your detail in here.

[Sporto1633]

Saturday - Back/Biceps

Barbell Rack Deadlifts
Top Set: 585X8

EZ Preacher Curls
125 RP 8X5X3X1

Nautilus XP Load Lat Pull-Downs
3ppsX15
3p+25psX12
4ppsX10
4p+25psX8 drop 2p+25psX8

Seated Hammer Curls
60X10
65X8
70X7 drop 45X8

Seated Close Grip Cable Rows SS Smith Machine Shrugs
270X10/365X10
285X10x405X10

Nautilus Nitro Machine Preacher Curls SS Standing Rope Hammer Curls
140X10/52.5X12
155X8 drop 95X8/52.5X12

~Today didn't start off very well. A very good ollege friend of mine, out of nowhere, suddenly turned on me this morning. This was a guy whom I considered to be a very good friend...we were lifting buddies all through college, hung out all the time, was in the same fraternity, etc. Anyway, I tried to keep in touch with him as much as I could ever since we graduated college and went separate ways. He actually competed in the Mr. ISU the year before I did, so he was a fellow bodybuilder as well - although I don't think he has competed since then. Well, as far as I knew, we were still good friends...I tried meeting up with him a couple times while I was traveling for Scivation this summer, but it didn't end up working out. Well, according to him, I guess I am the most self-absorbed person he knows and I only care about myself - his proof is the Inside The Life video (#15) where I make a comment that backstage before a contest I only worry about and focus on myself. On top of that, supposedly I'm this huge drug user because back in college I guess I had some back acne or something (this is coming from a guy who also admitted to me he was juicing). Anyway, it sucks because this was all unbeknownst to me that he apparently felt this way until today. So I started off the day losing what I thought was a good friend. At first I was a little sad about it, then as I talked about it at the gym, I started to get a little pissed - that's when I just fueled it into the workout to bump the weights up a little more and make the most of it. Now, I'm over it and moving on! Sorry for the mini rant, but I think it helps to write stuff like this out sometimes and show that we all go through things like this in life and it's how hwe choose to handle it and grow from it that makes us who we are.

The workout started off with a bang - I was able to rack deadlift 585 for 8 reps without a belt, and it felt GREAT! My next rotation through this workout, I'm going to incorporate a little something different to start off each day, and knowing that I can do this 8 times has me excited for the next back workout :D Everything felt pretty good today and my strength is just about back to where it was before I started dieting. I'm maintaining weight, hitting my meals, and keeping up with my supplementation. So far so good. I have a lot of work to do, and this is only the beginning! Tonight, I'm going to take a "free" meal and have date might with the wifey and princess. Tomorrow, I'm either gonna work in a leg day after church or take the day off and do some light cardio and stretching...it all depends on how the lower back and core feels tomorrow after thos rack deads!

Topic Of The Day - Relationships

Something that I firmly believe in is that one of the most important things we can do with our lives is develop friendships/rrelationhips with people. I believe that it's the intangible things in life that truly matter as opposed to the physical things - toys, house, cars, etc. Honestly, I even feel like that is one thing that may truly hold beyond this life into the next...those connections we develop with other people. I guess that's why it hit me pretty hard to lose a good friend today out of nowhere. I realize that you can't please everyone, and sometimes no matter what you do and how benevolent your agenda is, there will always be people out there waiting to try and tear you down and claim your intentions aren't genuine. That's just part of life. It's times like these where I like to step back and take a look at all the good I have in my life that I have been blessed with and put my focus back on the things that truly matter...because at the end of the day, that's what is most important to me :)

Movie Quote Of The Day

"Gozer the Traveler. He will come in one of the pre-chosen forms. During the rectification of the Vuldrini, the traveler came as a large and moving Torg! Then, during the third reconciliation of the last of the McKetrick supplicants, they chose a new form for him: that of a giant Slor! Many Shuvs and Zuuls knew what it was to be roasted in the depths of the Slor that day, I can tell you!"

Sporto

[Sporto1633]

White Men Can't Jump is a CLASSIC!
Great tip on chest Tommy, never thought about it that way and will be messing around with your words to see if it can help spurt MMC. Thank you for all your detail in here.

You bet! Hope it helps!

Sporto

[Frankdaddy]

You didnt seem to wait for your weight gain to be back to where it is. Is your body composition still good after the initial weight gain back? I imagine strength/energy to be very nice. Also, if you do still look nice at 200+ at a quick rate, what do you feel helped with that compared to a slow increase in weight and keeping good shape.

[bucsfan]

Subbed!

[Sporto1633]

Sunday - Legs

Barbell Squats
225X20
275X20
315X15
365X10
405X6 drop 225X12

Hack Squats SS Leg Press
3p+25psX20/4p+25psX20
5ppsX12/6ppsX12
6ppsX8/7ppsX12
6p+25psX5/7ppsX12

Lying Leg Curls
90X20
115X12
130X10
140X8 drop 85X8

Leg Extensions
130X20
160X15
165X15
210X10 drop 135X10 drop 80X10

Machine Abductor/Adductor
140X20/235X20
140X20/235X20
140X20/135X20

Tuesday - Chest/Back Width/Shoulders

Barbell Bench Press
135X20 (Warm-Up)
185X15 (Warm-Up)
225X10 (Warm-Up)
265X10
295X6
315X4 drop 225X8

Nautilus XP Load Lat Pull-Downs
3p+5psX15
3p+30psX12
4p+5psX10
4p+30psX8 drop 2p+30psX8

Smith Machine Upright Rows
105X15
115X12
125X10
135X8 drop 95X8

Dumbbell Incline Press
95X15
110X10
120X8
130X4 drop 80X10

Close Grip Cable Lat Pull-Downs
190X15
220X10
235X8
245X8 drop 170X8

Hammer Strength Military Press
2ppsX15
3ppsX8
3p+10psX6 drop 2p+10psX6 drop 1p+10psX6

Low-To-High Cable Flys
60psX15
80psX12
80psX12

Wednesday - Arms/Calves

V-Bar Push-Downs
150X20
160X20
190X15
210X12
250X8 drop 160X8

Barbell Bicep Curls
95X15
115X10
125X8
135X6 drop 95X6

Dumbbell Skull Crushers
50X15
60X10
65X8
65X8 drop 45X6

Dumbbell Hammer Curls
55X10
60X8
65X6
70X6 drop 40X10

Overhead Cable Extensions
120X12
130X12
130X12

Hammer Strength Preacher Curls SS EZ Reverse Curls
100X12/45X12
100X11/45X12
100X10/45X12

Seated Plate Loaded Calf Raises
2p+25psX10 - Sporto Tempo
2p+25psX10 - Sporto Tempo
2p+25psX10 - Sporto Tempo

Standing Calf Raise Machine
240X10 - Sporto Tempo
240X10 - Sporto Tempo
240X10 - Sporto Tempo

~It's already getting late (for me anyway as a new parent lol) so I 'm not going to comment much here this time, just posting my last few days of workouts!

Movie Quote Of The Day

"Say, the reason I'm calling is I wanted to tell you a little bit about the candidacy of Al Donnelly. Al Donnelly's a guy with a dream. His dream is to become governor of this great state of Washington. Hell, every guy's got his dream, am I right? Between you, me and the wall here, I doozy myself last night. Get this: A corn-fed harvest mouse, a hooker, a nun, a Flemish peasant woman. Whips, chains, whistles yo-yo's. A circus midget. My grandmother riding by on a bicycle giving me the finger, and a duck! Now, I don't know...are you crying? Oh my Lord. I am sorry honey, please don't...could you get your daddy on the phone? No, don't hang up please I..."

Sporto

[Sporto1633]

You didnt seem to wait for your weight gain to be back to where it is. Is your body composition still good after the initial weight gain back? I imagine strength/energy to be very nice. Also, if you do still look nice at 200+ at a quick rate, what do you feel helped with that compared to a slow increase in weight and keeping good shape.

Nope, I sure didn't. And to be honest, I don't really feel like I lost any ground by doing so. My training picked right back up, I weened off of cardio and supplementation (fat burners), but I let my body eat. My physique is back to where it was pre-contest with strength showing no signs of slowing down. But then again, my priorities post contest were different, I had a pregnant wife and a newborn to take care of, so nailing a post contest reverse diet was the last thing on my mind!

I think the main thing was not dropping cardio, training, or supplementation al of a sudden, but weening off of those instead. As for the cals, my body soaked them right up...


Subbed!

Awesome! Hope it helps!

Sporto

[LiL USMC BBer]

Sorry for the mini rant, but I think it helps to write stuff like this out sometimes and show that we all go through things like this in life and it's how hwe choose to handle it and grow from it that makes us who we are.



No need to apologize bro. Glad it made you feel better by writing it out, especially to us.

It sucks that things like this happen in life. I'm glad ur movin on and about it and put this energy to good use in the weight room. :)

[Sporto1633]

Wednesday - Legs/Calves

Hack Squat
Top Set: 8ppsX6 drop 5p+25psX20

Leg Press Superset Barbell Squats
Top Set: 10ppsX10 SS 315X10

Barbell Walking Lunges
Top Set: 275X6 steps each leg

Seated Plate Loaded Calf Raises
Top Set: 3ppsX6

Inner/Outer Thigh
235X20/150X20
235X20/150X20
235X20/150X20

~What a great day to start the journal back up :) There's nothing like a really good leg day to kick start the training after the holidays! My strength is very close to what it was before I started prep, and my physique has never looked better at this weight. I'm am sitting very comfortably at a weight my body likes to be at, so my goal for the next few months is to just maintain right around this weight and continue to gain strength in all areas and rep ranges. My lifting has been pretty sporadic around the holidays; I took about a week off and let the body heal while I visited family and had my first Christmas with my baby girl :) In about a week, I will be in Terre Haute for what will be my last tax season. There are some exciting changes my family will be going through in the coming months, but one thing is for sure - there isn't a single thing that will deter me away from my goal of stepping back on stage in a couple of years with the best and showcasing an all new and improved package! I have a lot of work to do, which will be worth it in the end. For now, one day at a time - and today starts with the wheels! Sets felt strong and I feel like I will be back to full strength very, very soon

Topic Of The Day - Vitamin D3

This is a topic I have discussed a lot lately. Having done really well in my shows this last year, my online training business almost tripled and I completely have my hands full! Now I know what Layne feels like :D One thing that I always talk about initially with any brand new client (along with nutrition, training, and cardio of course) are the supplement staples that I highly recommend...one of which is Vitamin D3. It is a very cheap supplement that gives you a lot of bang for your buck (which me being a frugal guy is something I love lol). It is an incredible mood and immune system booster. Anyone has been serious about diet and exercise for any amount of time knows how detrimental being either sick or injured is in achieving your goals. I absolutely HATE being sick. And let me tell you, ever since I have started implementing Vitamin D3 at about 10,000IUs/day (I recommend 5,000IUs for women), I have noticed a huge difference. The literature on this supplement is out there, so anyone wanting to do some quick google or pubmed searching can find a lot of info on it. Keep in mind though that regular Vitamin D won't cut it - your body can't get Vitamin D3 from regular Vitamin D, so you need to supplement with it. Anyway, I use the NOW Foods brand, and even at 10,000IUs/day, it lasts awhile and is pretty darn cheap. I highly recommend reading about it and picking some up to add to your arsenal!

Movie Quote Of The Day

"I am the LAST barman poet. I see America drinking the fabulous cocktails I make. America's getting stinky on something I stir or shake. The Sex On The Beach...the Schnapps made from peach...the Velvet Hammer...the Alabama Slammer! I make things with juice and froth...the Pink Squirrel...the Three-Toed Sloth. I make drinks so sweet and snazzy...the Iced Tea...the Kamakazi! the Orgasm...the Death Spasm...the Singapore Sling...the Dingaling! America you've just been devoted to every flavor I got, but if you want to got loaded, why don't you just order a shot? Bar's open!

Sporto

[Ron Parmeter]

Cocktails!!!!!!!!!!

[bradwinn]

Movie Quote Of The Day

"I am the LAST barman poet. I see America drinking the fabulous cocktails I make. America's getting stinky on something I stir or shake. The Sex On The Beach...the Schnapps made from peach...the Velvet Hammer...the Alabama Slammer! I make things with juice and froth...the Pink Squirrel...the Three-Toed Sloth. I make drinks so sweet and snazzy...the Iced Tea...the Kamakazi! the Orgasm...the Death Spasm...the Singapore Sling...the Dingaling! America you've just been devoted to every flavor I got, but if you want to got loaded, why don't you just order a shot? Bar's open!

Sporto[/QUOTE]

Gotta love some Tom Cruise :)

[Sporto1633]

Thursday - Shoulders/Traps

Military Press
Top Set: 285X5 drop 185X20

Barbell Shrugs
Top Set: 495X10 (2 second pause at top and bottom) drop 315X20 (same tempo)

DB Front Raises Superset Reverse Incline Dumbbell Raises
Top Set: 50X8/30X10

Hammer Strength Military Press
Top Set: 3p+25psX5

Cable Lateral Raises Superset Reverse Pec Deck
20X10/145X10
22.5X10/160X10
25X10/175X10

Weighted Ab Machine Crunch
120X10
120X10
120X10

~The ONLY thing on my mind right now is how freaking bad my legs hurt - HOLY HELL! I mean, it took 5 minutes just to put socks on - and I'm talking both sides of my legs here. I don't know what hurt worse today, the burn in my shoulders/traps, or the pain in my arse just sitting on the benches! The shoulder girdle felt really good today. Strength is, again, close to where it was. Hopefully by the new year, I will be back in full force and ready to push through some new PRs! I've got my eye on 315 for reps on the military press before too long!!! For now, it's all about the consistency of the nutrition, supplementation, and of course, the training! Tomorrow is a day off, and I will pick right back up on Saturday!

Other than that, life is amazing - my baby girl is now able to recognize us and actually smiles now when she sees us. It is the most amazing feeling in the world! I sometimes just stop and stare at her while she sleeps and she completely takes my breath away.

The wifey is now back in the gym and working her way back up - she is such a trooper! She is really such an amazing woman, and I consider myself to have hit the ultimate jackpot finding someone like her to put up with me :)

Topic Of The Day - Tempo On Calf Raises

I had a discussion today with someone about how to train calves properly. One thing that I see most people doing when they train calves is they "bounce" the weight way more than actually lifting the weight with their calf muslces. See, the achilles tendon has so much elasticity that if you aren't paying attention, can do a lot of the actual work of the lift, leaving your calf muscles not nearly as worked as they should have been. One way to take as much of the elasticity out of the lift as you can is to pause at both the top and the bottom of the lift. I like to squeeze at the top for a count, but at the bottom, I like to pause there until there is no bouncing motion at all. Then, I felx my calves to lift the weight up, and so on, and so on. Another thing that will help is to not neglect the heavy work either. I wouldn't treat my calves any different than other muscle groups - so I train them in all rep ranges just as I do everything else.

Implement those two simple approaches and you will have your calves turning into cows in no time!

Movie Quote Of The Day

"The key to faking out the parents is the clammy hands. It's a good non-specific symptom; I'm a big believer in it. A lot of people will tell you that a good phony fever is a dead lock, but, you get a nervous mother, you could wind up in a doctor's office. That's worse than school. You fake a stomach cramp, and when you're bent over, moaning and wailing...you lick your palms. It's a little childish and stupid, but then, so is high school."

Sporto

[Sporto1633]

Cocktails!!!!!!!!!!


Movie Quote Of The Day

"I am the LAST barman poet. I see America drinking the fabulous cocktails I make. America's getting stinky on something I stir or shake. The Sex On The Beach...the Schnapps made from peach...the Velvet Hammer...the Alabama Slammer! I make things with juice and froth...the Pink Squirrel...the Three-Toed Sloth. I make drinks so sweet and snazzy...the Iced Tea...the Kamakazi! the Orgasm...the Death Spasm...the Singapore Sling...the Dingaling! America you've just been devoted to every flavor I got, but if you want to got loaded, why don't you just order a shot? Bar's open!

Sporto

Gotta love some Tom Cruise :)

Stick around! I'm bringing the 80's back!

Sporto

[born4muscle]

subbed for sure. Congrats on what you were able to do this season. I can't wait to see where you take your physique from here!

[Ron Parmeter]

Ferris Bueller's Day Off... Come on Tommy, let's get a little more difficult.

[fltallpaul]

Ghost Buster's as well...ofcourse I heard you recite that word for word...I think you missed your calling as an actor!

[Sporto1633]

UPDATE!

~Hey gang! I wanted to start this journal back up now that I have the time to devote to it on a regular basis. Thing lately have been extremely hectic. Over the last week or so, I've been spending long hours in the tax office getting it ready for the upcoming traffic of tax season. All last week, my wife and daughter were with me, which meant that time with them was much more important than getting to the gym since I won't be seeing them during the week (only weekends) for almost four months! So, needless to say, training was a little sporadic. But, I've since settled in, got the office ready to roll, and even hit the gym yesterday evening for a great leg workout. From here on out, I will be implementing my multi-year offseason approach to bring yet another all-time best physique to the stage. I have been sizing myself up against the top naturals in the sport that I want to compete against this next time around, and boy do I have my work cut out for me! But, again, that's why I love this sport! I'm excited to see how some of my ideas and approaches this time around work as I move towards my goals.

I have been off of just about ALL supplementation for the last couple of months. I had been taking a multi-vitamin, vitamin d3, and vitamin c...that's it. As of yesterday, I started taking all of my staples again. Those include:

Breakfast
2 NOW Foods ADAM Multi-Vitamin
2 NOW Foods Vitamin D3
1 NOW Foods Vitamin C
3 Nature's Best Calcium/Magnesium/Zinc
6 Scivation Essential EFA
3 Primaforce MAX CLA
1 Primaforce Alcalean
3 Primaforce Pro Liver
1 Primaforce Idebenone
3 Primaforce Elastimine
3 Primaforce Cissus

Pre-Workout Meal
1 Primaforce Alcalean
3 Primaforce MAX CLA

Pre-Workout
2 scoops Scivation Xtend
4 scoops Scivation Quake 10.0 (whoa - taking this for the first time in 2 months had me FLYING)

Intra-Workout
4 scoops Scivation Xtend
4 scoops Primaforce Beta Alanine

Post-Workout
2 scoops Scivation Whey
50g NOW Foods Dextrose Powder
10g Primaforce AAKG
5g Primaforce Creaform
1 Primaforce Alcalean
3 Primaforce Pro Liver

Final Meal
6 Scivation EFA
3 Primaforce MAX CLA
3 Nature's Best Calcium/Magnesium/Zinc
1 Primaforce Idebenone
3 Primaforce Elastimine
3 Primaforce Cissus
3 Primaforce ZMA
3 Scivation Knockout

I can already tell how much better my body feels now that I'm taking everything again. That along with my nutrition should have me gaining some nice size and strength here before too long! My legs feel like death from yesterday...it was the first time lifting legs in over a week and a half or so, so I took it easy on the volume and just went by feel. I did some max effort work on Barbell Squats along with a drop set as my final set (talk about getting your heart rate up!). I also did some leg presses supersetted with some Hack Squats. Now that I am back in Terre Haute, the hack squat machine they have available is very different from the one I had been using at LA Fitness. This particular machine has the support pads located at the lower back in stead of the shoulders. Very weird feeling, but I will make it work. I followed up with some Dumbbell Walking Lunges...they only have Dumbbells that go up to 100s, so I did some hypertrophy sets of 12 with them. I then finished up with some abductor/adductor work. The volume was decent, the intensity was high...everything felt good. It will take a little bit to get back in my groove, but I don't think it will take long.

I will start taking some videos very soon! I can't wait to hear all the you-tube tough guys tell me how bad I suck LOL. Hope everyone had a great holiday and new years!

Movie Quote Of The Day

"Well, I got a 426 hemi here, 3/4 cams, nitro boosters, I can get 'er up to as good as 155! Never do, though, of course, unless I'm chasing a cute chick in a Ferrari! Haha! I guess I was goin' about... 65, tops."

Sporto

[Sporto1633]

subbed for sure. Congrats on what you were able to do this season. I can't wait to see where you take your physique from here!

Thanks! I've still got a lot of work to do if I'm gonna take down who I have my eyes set on...but that's what makes the sport fun!


Ferris Bueller's Day Off... Come on Tommy, let's get a little more difficult.

Well, I WANT them to be recognizable...I can make it really difficult if you want :D


Ghost Buster's as well...ofcourse I heard you recite that word for word...I think you missed your calling as an actor!

I know...you think it's too late?

Sporto

[The Solution]

Good to see you back, we all know (or the ones who have worked with you in the past) how busy you are doing tax season. You never find an excuse to slip on your diet/training/ or supplementation during that time! Look forward to the videos (and the haters that will comment on them) :D

[Sporto1633]

Good to see you back, we all know (or the ones who have worked with you in the past) how busy you are doing tax season. You never find an excuse to slip on your diet/training/ or supplementation during that time! Look forward to the videos (and the haters that will comment on them) :D

Thanks Bob - man, I love you-tubers!

Sporto

P.S. - I haven't forgot about ya...I'll try to get that mailed out this week...

[Sporto1633]

Tuesday - Chest/Back Width/Shoulders

Barbell Incline Press
135X20 (Warm-Up)
185X12 (Warm-Up)
225X8 (Warm-Up)
265X10
285X6
315X4 drop 225X8

Hammer Strength Iso-Lateral Lat Pull-Downs
3ppsX15
3p+25psX12
4ppsX10
4p+25psX8 drop 2p+25psX8

Barbell Upright Rows
95X15
105X12
115X10
135X8 drop 95X8

Hammer Strength Iso-Lateral Decline Press
3ppsX15
3p+25psX10
4ppsX8
4p+25psX6 drop 2p+25psX12

Close Grip Cable Lat Pull-Downs
90psX15
100psX10
110psX8 drop 90psX8

Hammer Strength Military Press
2ppsX15
2p+35psX8
3p+10psX6 drop 2p+10psX6 drop 1p+10psX6

Low-To-High Cable Flys
30psX15
30psX12
30psX12

~Nothing like a good upper body pump to get back into the swing of things! I amnow back in Terre Haute full time and lifting at the new recreation center on the campus of ISU. Some of the machines are quite different, so the weights that I will be using will reflect either lower or higher numbers depending on the type of machine. They have a lot of hammer strength iso-lateral stuff, which is nice, but the cable machines they have are a little outdated...plus the dumbbells only go to 100s, so I will have to adjust accordingly. My overall strength seems to be just fine and very close to what it was before I started prep, but my endurance is still playing catch up :) Anyway, I am holding a very solid 225ish right now and I feel fantastic! Strength PRs....here I come!!

Topic Of The Day - Mind/Muscle Connection

One thing I wanted to briefly talk about today is the mind/muscle connection with any lift that you are doing. One thing that always amazes me as how many times I see people in the gym doing an exercise and clearly not using the intended muscle group(s) for that lift. As I have gotten older, and hopefully much wiser, I have definitely learned the importance of lifting every set of every exercise with purpose and making it all count. I was once victim of the gym ego and only cared about how I was perceived in the gym and how much weight was on the bar. But, now I understand that in order to get maximum muscular development, the mind/muscle connection is VERY important. For instance, for anyone that knows me and has seen me in person, I have rather large forearms/arms. The problem with that is that when I do back/pulling movements, if I don't concentrate really hard on using my back and pulling back with my elbows, my forearms/biceps will take over and do themajority of the work - taking the emphasis off my back (where I really need it). So I've taken measures to try and reduce that as much as possible - one of which is using straps. I've found that by locking in my grip with straps, I can focus more on my elbows pulling, rather than my hands. The result? Much more focus on the intended muscle group.

Bottom line - anything you can do to help connect you with the exercise and the mind/muscle connection, the better...even if it measn dropping the weight and working more on form and tempo. One of the hardest things to do in the gym is to leav the ego at the door - but if you want that great looking well developed physique, that's exactly what you need to do in order to achieve it.

Movie Quote Of The Day

"So I jump ship in Hong Kong, and I make my way over to Tibet, and I get on as a looper at a course over in the Himalayas. A looper, you know, a caddy, a looper, a jock. So, I tell them I'm a pro jock, and who do you think they give me? The Dalai Lama, himself. Twelfth son of the Lama. The flowing robes, the grace, bald... striking. So, I'm on the first tee with him. I give him the driver. He hauls off and whacks one - big hitter, the Lama - long, into a ten-thousand foot crevasse, right at the base of this glacier. Do you know what the Lama says? Gunga galunga... gunga, gunga-lagunga. So we finish the eighteenth and he's gonna stiff me. And I say, "Hey, Lama, hey, how about a little something, you know, for the effort, you know." And he says, "Oh, uh, there won't be any money, but when you die, on your deathbed, you will receive total consciousness." So I got that goin' for me, which is nice."

Sporto

[Sporto1633]

Wednesday - Arms/Calves

V-Bar Push-Downs
67.5psX20
77.5psX15
97.5psX12
Stack+30psX8 drop 77.5psX8

Barbell Curls
75X15
95X10
125X8
145X6 drop 95X8

DB Skull Crushers
50X15
60X10
65X8
75X6 drop 45X8

Standing Dumbbell Hammer Curls
60X10
65X8
70X6
75X6 drop 45X10

Overhead Cable Extensions
62.5psX12
65psX12
67.5psX10

Hammer Strength Preacher Curls Superset EZ Standing Reverse Curls
95X12 SS 50X12
95X10 SS 50X10
95X10 SS 50X10

Machine Straight-Leg Cow Raises
200X15
240X12
280X10
295X10

~What can I say...it just feels good to be back in the gym consistently and in my routine! i'm feeling better by the day, and Ihave a feeling I will be busting out some new personl bests here before too long. I've noticed some slimming up as well with my nutrition in check...I love how tight my stomach feels during the day when I eat well! Today is an off day from training, but I might go in and do a little HIIT...you know, for the kids :D i'm just so excited to be back in the gym that I don't know if I can stay out of it right now lol. That, and my legs could use a little loosening up - they are still tight from the last leg day I did!

Topic Of The Day - Gym Etiquette

Now is the time in the gym for all the New Year's resolution-ists and spring break-ers to come out of hiding and completely swamp the gym for the few weeks or months that these people even consider going. One thing that really irritates me is that these people, because they don't live the lifestyle and think they can just show up for a few weeks and change the way they look, don't understand proper gym etiquette at all. For instance, I will have all of my stuff surrounding a particular machine or setup, and as soon as I step away to grab a drink of water, someone comes in and starts removing weight. It never fails. Then, it's like I'M the dick for telling them that I'm not finished. Give me a break. the gym was filled with so much douche last night that I can still smell Summer's Eve. It's re-donkulous. Any way, a few more weeks, and hopefully I won't have to interact with these dingle-berries anymore.

Oh yeah, and if one more obese college kid tries to ask me how much I bench, I'm going to kick them right in the taint...

That is all.

Movie Quote Of The Day

"Hey! If any of you are looking for any last-minute gift ideas for me, I have one. I'd like Frank Shirley, my boss, right here tonight. I want him brought from his happy holiday slumber over there on Melody Lane with all the other rich people and I want him brought right here, with a big ribbon on his head, and I want to look him straight in the eye and I want to tell him what a cheap, lying, no-good, rotten, four-flushing, low-life, snake-licking, dirt-eating, inbred, overstuffed, ignorant, blood-sucking, dog-kissing, brainless, dickless, hopeless, heartless, fat-ass, bug-eyed, stiff-legged, spotty-lipped, worm-headed sack of monkey **** he is! Hallelujah! Holy ****! Where's the Tylenol?"

Sporto

[fltallpaul]

How much ya bench brah?

Classic....its happening in Florida too buddy, the ones i hate leave all the weight behind and move one machine over then load that one up with new plates. I used to let is slide but now we tend to ask them if they are done and to remove the plates....

Glad to hear your excited to be in the gym again, I am sure your all over that step mill as well!

oh and Caddy Shack and Christmas Vacation...keep em coming. Did you year there is talk of Ghost Busters 3 being made?

[Sporto1633]

Wednesday - Chest/Shoulders

Barbell Incline Press
315X4 drop 225X8 RP X4X2

Hammer Strength Iso-Lateral Decline Press
4p+25psX6 drop 3ppsX10 RP X6X4

Low Incline Dumbbell Flys
90X10
90X10
90X10

Hammer Strength Military Press
3p+25psX5 drop 2ppsX12 RP X7X4

Lateral Machine Raises Superset Reverse Pec Deck
140X10/160X10
145X10/175X10
150X10/190X10

Around The World Raises
15X12
20X10
25X8 drop 15X8

~I had very little time to squeeze this workout in, so I moved really quickly in between sets and made the most of what I could! for some of my sets, I combined a drop set with a rest pause set, and holy hell...talk about instant sweat and heart rate shooting up! I think I may start doing sets like these from now on :) i'm taking both today and tomorrow off from the gym to spend with my two favorite girls, and then it's back to the gym on Monday to start working on my deadlift - which SUCKS by the way lol. I can just about SLDL/RDL the same weight that I can do conventionally. Oh well, no better time to work on it than this offseason. I have a goal set on what I want to accomplish, so it's time to put a plan in motion and go get it! My deadlift may suck for a while, but by this time next year, hopefully I'll be getting some "motherofgod.jpg" comments :D

Topic Of The Day - Lurkers Pick

Does anyone have any specific topics they want to discuss in here?

Movie Quote Of The Day

"So there I am, in Sri Lanka, formerly Ceylon, at about 3 o'clock in the morning, looking for one thousand brown M&Ms to fill a brandy glass, or Ozzy wouldn't go on stage that night. So, Jeff Beck pops his head 'round the door, and mentions there's a little sweets shop on the edge of town. So - we go. And - it's closed. So there's me, and Keith Moon, and David Crosby, breaking into that little sweets shop, eh. Well, instead of a guard dog, they've got this bloody great big Bengal tiger. I managed to take out the tiger with a can of mace, but the shopowner and his son... that's a different story altogether. I had to beat them to death with their own shoes. Nasty business, really. But, sure enough, I got the M&Ms, and Ozzy went on stage and did a great show."

Sporto

[Sporto1633]

How much ya bench brah?

Classic....its happening in Florida too buddy, the ones i hate leave all the weight behind and move one machine over then load that one up with new plates. I used to let is slide but now we tend to ask them if they are done and to remove the plates....

Glad to hear your excited to be in the gym again, I am sure your all over that step mill as well!

oh and Caddy Shack and Christmas Vacation...keep em coming. Did you year there is talk of Ghost Busters 3 being made?

Ghost Busters 3? Say it isn't so! they better not ruin it with more sequels like they did the Rockys...

Sporto

[mattjansen]

UPDATE!

~Hey gang! I wanted to start this journal back up now that I have the time to devote to it on a regular basis. Thing lately have been extremely hectic. Over the last week or so, I've been spending long hours in the tax office getting it ready for the upcoming traffic of tax season. All last week, my wife and daughter were with me, which meant that time with them was much more important than getting to the gym since I won't be seeing them during the week (only weekends) for almost four months! So, needless to say, training was a little sporadic. But, I've since settled in, got the office ready to roll, and even hit the gym yesterday evening for a great leg workout. From here on out, I will be implementing my multi-year offseason approach to bring yet another all-time best physique to the stage. I have been sizing myself up against the top naturals in the sport that I want to compete against this next time around, and boy do I have my work cut out for me! But, again, that's why I love this sport! I'm excited to see how some of my ideas and approaches this time around work as I move towards my goals.

I have been off of just about ALL supplementation for the last couple of months. I had been taking a multi-vitamin, vitamin d3, and vitamin c...that's it. As of yesterday, I started taking all of my staples again. Those include:

Breakfast
2 NOW Foods ADAM Multi-Vitamin
2 NOW Foods Vitamin D3
1 NOW Foods Vitamin C
3 Nature's Best Calcium/Magnesium/Zinc
6 Scivation Essential EFA
3 Primaforce MAX CLA
1 Primaforce Alcalean
3 Primaforce Pro Liver
1 Primaforce Idebenone
3 Primaforce Elastimine
3 Primaforce Cissus

Pre-Workout Meal
1 Primaforce Alcalean
3 Primaforce MAX CLA

Pre-Workout
2 scoops Scivation Xtend
4 scoops Scivation Quake 10.0 (whoa - taking this for the first time in 2 months had me FLYING)

Intra-Workout
4 scoops Scivation Xtend
4 scoops Primaforce Beta Alanine

Post-Workout
2 scoops Scivation Whey
50g NOW Foods Dextrose Powder
10g Primaforce AAKG
5g Primaforce Creaform
1 Primaforce Alcalean
3 Primaforce Pro Liver

Final Meal
6 Scivation EFA
3 Primaforce MAX CLA
3 Nature's Best Calcium/Magnesium/Zinc
1 Primaforce Idebenone
3 Primaforce Elastimine
3 Primaforce Cissus
3 Primaforce ZMA
3 Scivation Knockout

I can already tell how much better my body feels now that I'm taking everything again. That along with my nutrition should have me gaining some nice size and strength here before too long! My legs feel like death from yesterday...it was the first time lifting legs in over a week and a half or so, so I took it easy on the volume and just went by feel. I did some max effort work on Barbell Squats along with a drop set as my final set (talk about getting your heart rate up!). I also did some leg presses supersetted with some Hack Squats. Now that I am back in Terre Haute, the hack squat machine they have available is very different from the one I had been using at LA Fitness. This particular machine has the support pads located at the lower back in stead of the shoulders. Very weird feeling, but I will make it work. I followed up with some Dumbbell Walking Lunges...they only have Dumbbells that go up to 100s, so I did some hypertrophy sets of 12 with them. I then finished up with some abductor/adductor work. The volume was decent, the intensity was high...everything felt good. It will take a little bit to get back in my groove, but I don't think it will take long.

I will start taking some videos very soon! I can't wait to hear all the you-tube tough guys tell me how bad I suck LOL. Hope everyone had a great holiday and new years!

Movie Quote Of The Day

"Well, I got a 426 hemi here, 3/4 cams, nitro boosters, I can get 'er up to as good as 155! Never do, though, of course, unless I'm chasing a cute chick in a Ferrari! Haha! I guess I was goin' about... 65, tops."

Sporto

Thanks for posting this tommy, I did some research on some of the supplements you are taking on a daily basis and am going to add them to my daily routine as well! Are you taking xtend any other time throughout the day or just around workouts?

[CM82682]

How do you like this style of training in contrast to the PHAT style of training you had previously done? Any major pro's and con's to both of them?

Also, what exactly is Idebenone and whats the reasoning behind using it?

[Anavol]

Thanks for posting your supps and times you take them. Can you post your diet?

[WhiteFiberz]

Tommy how slow have you been reversing out of the diet?

[woofman81]

Glad I found this blog! You're one of my favorite, top pro Natural bodybuilders.

I was honored as well when I noticed we wear the exact same Vibram's (black/grey KSO's) lol! I noticed it in the new Scivation promo Marc put on facebook. I just got my Vibram's and I'm loving them thus far.

Glad to see you mentioned the importance of vitamin D3 as well. I just read about it recently and went and bought some. I was taking 5,000 IU's though (noticed you take double that). So I guess I'll double my dose.

Anyways, love your topic of the day sections. You asked for requests, if you have any tips on leg training (trying to bring mine up), that would be great!

[mattjansen]

Arm training: I know it is one of your strong points, is this something that has always been a good bodypart for you or did you spend some time working on them as far as different teqniques and times per week that you trained them in order to bring them up. Really enjoying your thread!

[Ryan1981]

Arm training: I know it is one of your strong points, is this something that has always been a good bodypart for you or did you spend some time working on them as far as different teqniques and times per week that you trained them in order to bring them up. Really enjoying your thread!

I'm not answering from Tommy, but I'll chime in here since I think I've got a vaild point.

I've been doing this for a while and trained with many people, but one distinct thing I notice when I train arms with Tommy is that his shoulders get very little activation through his movements. His mind muscle connection is so strong that he uses 100% biceps when he performs a curl. Whereas, you'll have other guys who physically start the movement by getting some momentum from the shoulders. I can always tell by how much someone's shoulder twitches when on a preacher bench, etc. And when he does a set, I'll usuall see his shoulder flex for the last rep or two, but that's when he knows it's time to end that particular set.....when the "TARGET" muscle is not doing the work!

Make sense? Hope this helps.

[mattjansen]

Thanks Ryan, yes that definitely helps and is always something to be reminded of! I appreciate your input


I'm not answering from Tommy, but I'll chime in here since I think I've got a vaild point.

I've been doing this for a while and trained with many people, but one distinct thing I notice when I train arms with Tommy is that his shoulders get very little activation through his movements. His mind muscle connection is so strong that he uses 100% biceps when he performs a curl. Whereas, you'll have other guys who physically start the movement by getting some momentum from the shoulders. I can always tell by how much someone's shoulder twitches when on a preacher bench, etc. And when he does a set, I'll usuall see his shoulder flex for the last rep or two, but that's when he knows it's time to end that particular set.....when the "TARGET" muscle is not doing the work!

Make sense? Hope this helps.

[Sporto1633]

Monday - Back Thickness/Traps/Rear Delts

Barbell Rack Deadlifts
225X15
315X12
405X10
495X10
545X8
585X8
635X8
675X8 - PR!

Hammer Strength Iso-Lateral Pull-Downs
3ppsX15
3p+35psX12
4p+25psX8
5ppsX6 drop 3ppsX10

Barbell Shrugs (1 full second pause at top and bottom) Superset Dumbbell Reverse Incline Rear Delt Raises
315X15/25X12
405X10/30X10
405X10/30X10
405X10/30X10

Hammer Strength Iso-Lateral Rows Superset Reverse Pec Deck
3ppsX15/160X10
4ppsX10/175X10
4p+25psX8/175X10

Weighted Leg Raises+Hip Lifts
20X10
20X10

Weighted Crunch Machine
95X12
95X12

~Hopefully this is a sign of things to come. I don't know if it has been just a mental block or what, but it always seems that I cruise along just fine on rack deadlifts until I put on 7 plates on each side. It seems like every time I do that, I can't get that first rep up and going. Most of it is my fault in the way I do the lift. I have to be really careful on any explosion stuff that involves my glute/high hamstring at all because of a college injury that still gets tweaked every now and then to this day. So I can't just explode up with the weight, I have to gradually increase the pull up to my max pull to make sure I don't tear anything. For some reason, the weight just came right up and I pounded out 8 reps with a weight I had yet to get off the bar before lol. I was going to keep going, but I didn't expect to do those reps with that kind of weight, so by that time I had already done quite a bit of work and was gassed. Next time for sure! I actually wanted to do deadlifts from the floor, but after sitting at a computer doing taxes all day, and not getting to the gym until late, I just did the rack deads instead. Still working to get my groove back, but things are settling in quite nicely right now...

Topic Of The Day - Balance

This is actually a very important topic as it pertains to the lifestyle of a bodybuilder, competitor, etc. One of the hardest things to do in life is to maintain a good and healthy balance between all facets of your life. Think about it, usually the really rich people have a lot of problems in other areas of their life because of how lopsided their lives are. That's because there are a lot of sacrifices that they have to make in order to acheive AND maintain that status. The same goes for everyone else...everything we do has an opportunity cost attached to it. So the big question is, what is it that you are willing to sacrifice in order to achieve your goals - whether it be with your physique, your financial stature, your relationships, etc.? Ultimately, you get to choose this balance and where you spend your time and effort.

I see a lot of younger kids on these boards that are very serious and very enthusiastic about the path of either getting into tip top shape, competing, etc. And, at this point in their lives, they probably have the ability and time freedom to devote to that goal without sacrificing much in order to achieve it. I was one of those guys not too long ago. I was able to prep whenever I wanted, train whenever I wanted, and pretty much devote my time to competing, getting a pro card, winning a pro show, you name it. But now that I have a daughter and a family, how much is my time really worth? The more time I try to devote to my personal endeavors, the less time I have to spend with my wife and family. So where do you draw the line?

One thing that really helps is having a wife that also lives the healthy, active lifestyle as well. That enables us to go to the gym together (now with our daughter because our gym has a Kids Klub), even though we are doing our own thing as far as our workouts are concerned, we are still not spending time away from one another. So that is a huge plus. Also, because my wife competes, she understands the importance of the consistency of the nutrition and training. Because of that, we are able to spend more time together while still being involved in a sport and lifestyle that can be very selfish at times. We grocery shop together, cook together, eat together, etc. Whereas, I do know of some couples who don't simply because one is trying to live the lifestyle while the other doesn't care to.

As this pertains to bodybuilding specifically, the thing is, the stage will ALWAYS be there. If you compete for the right reasons, it is much easier to maintain balance in other areas of your life. I think that is mainly because you know you aren't competing against anyone but yourself, and as long as you are making an effort to make yourself better, then no matter when you compete or who it is against, you are going to win no matter what. You can have this lifestyle "supplement" your life instead of taking it over and consuming it. And, honestly, that's where you draw the line. Once bodybuilding/competing starts ruining relationships, or costing you promotions or positions at a company, or disconnects you from your spirituality, that's when it's time to reconsider what your goal and purpose is with the sport. There are much more important things in life than having 7 strangers collectively think you have the best package on stage at a particular contest. And honestly, it's your opinion of yourself that happens to be the only one that truly matters. If you can look in the mirror everyday and like what you see and enjoy your life with the people you surround yourself with, then that is what it's all about. For the most part, we all probably got into this industry and sport becaue of our own insecurity issues (I know I did). But, once we can finally grasp the concept of being secure with ourselves, and start doing things for the right reasons, it's amazing how much better all of these other facets of our lives become.

Balance - it can be a difficult concept to grasp and put into action, but once you find it, you life will be filled with joy and true happiness.

Movie Quote Of The Day

"Do you know what a duvet is? It's a blanket. Just a blanket. Now, why do guys like you and me know what a duvet is? Is this essential to our survival, in the hunter-gatherer sense of the word? No. What are we then? We are consumers. We're bi-products of a lifestyle obsession. Murder, crime, poverty, these things don't concern me. What concerns me are celebrity magazines, television with 500 channels, some guy's name on my underwear. Rogaine, Viagra, Olestra. Martha Stewart. F*ck Martha Stewart. Martha's polishing the brass on the Titanic. It's all going down, man. So f*ck off with your sofa units and Strinne green stripe patterns..."

Sporto

[Sporto1633]

Thanks for posting this tommy, I did some research on some of the supplements you are taking on a daily basis and am going to add them to my daily routine as well! Are you taking xtend any other time throughout the day or just around workouts?

When I'm not prepping/dieting, I just take Xtend during my workouts. A lot of people think that I take a lot of supplements, but honestly, everything that I do take has a specific purpose, and if I have the means to be able to make my training and nutrition more optimal and efficient, then why not?


How do you like this style of training in contrast to the PHAT style of training you had previously done? Any major pro's and con's to both of them?

Also, what exactly is Idebenone and whats the reasoning behind using it?

I love my style of training, and I prefer it more than any other training method that I have done in the past. That being said, i still think PHAT is a good template someone can use and tweak to fit their needs. It's a convenient set up that works well with a work week and hits all rep ranges. But, I think any advanced lifter/competitor is going to need something beyond what PHAT can offer.

Idebenone is CoQ10, which is a natural chemical compound that we make in our bodies and consume in our diets (oily fish, liver, whole grains, etc.). It resides in the energy-producing part of cells and is involved with producing ATP. It has the potential to vastly improve human health...which is why I take it. It can help you combat fatigue, obesity, and a weak immune system. It also helps boost athletic performance (CoQ10 levels are low in people who exercise excessively), and it improves exercise tolerance in people with muscular dystrophy.

Again, CoQ10 isn't one of those things you can "feel" working, but in my effort to be as healthy, optimal and efficient as possible, I add it to my aresenal.


Thanks for posting your supps and times you take them. Can you post your diet?

My diet is simple. It's usually 5 meals consisting of breakfast, lunch, pre-workout, post-orkout, and dinner. Each meal has roughly 55g protein, 15g fat, and about 60g carbs. For protein, I use lean white meats, egg whites, protein powder, and sometimes extra lean ground beef. For fats, I use almonds and natural peanut butter mostly to fill in what I need. For carbs, I use a lot of whole wheat/whole grain bread/pasta, oatmeal, sweet potatoes, brown rice, and at least a couple cups of broccoli. I will work in some other foods from time to time, like homemade pizza, baked lays, chili, and other things like that, but my wife uses all very healthy ingredients when we cook our own versions.


Tommy how slow have you been reversing out of the diet?

NOT slow :) When I was done with my contest, I had a pregnant wife due at any moment with our daughter, so I didn't really care to control food after my contest. I think I was back up to my offseason weight in about 2 weeks. And honestly, my strength came back right around the same amount of time, and I didn't have any metabolsm or body fat issues either. In fact, I've never looked this good and been this strong at this weight. So while I do think it's important to not just have a gorge-fest, I don't think it's necessary to be just as strict as a contest prep unless you have some narcissistic reason for doing so, like just wanting to maintain a certain look for whatever personal reasons you have. I'm not trying to sound condescending to those that choose to reverse diet for weeks/months at all, just giving my honest opinion that's it's not entirely necessary. Your body is the most adaptive machine on the planet, and it will handle and adpat to most everything you throw at it. So as long as the increase in food is reasonable relative to you personally, it's really not going to matter unless, like I said, you have personal reasons for maintaining a certain look.


Glad I found this blog! You're one of my favorite, top pro Natural bodybuilders.

I was honored as well when I noticed we wear the exact same Vibram's (black/grey KSO's) lol! I noticed it in the new Scivation promo Marc put on facebook. I just got my Vibram's and I'm loving them thus far.

Glad to see you mentioned the importance of vitamin D3 as well. I just read about it recently and went and bought some. I was taking 5,000 IU's though (noticed you take double that). So I guess I'll double my dose.

Anyways, love your topic of the day sections. You asked for requests, if you have any tips on leg training (trying to bring mine up), that would be great!

Thanks! I appreciate that!

Yeah I love my Vibrams...my brother turned me onto those and ever since the first leg day I wore them, I've been hooked ever since!

And yes, I'm a huge fan of high dose vitamin D3, especially for those who don't get out into the sun much. It's really good cheap insurance for overall health and the immune system.

I'll probably talk about leg training on my next leg day!


Arm training: I know it is one of your strong points, is this something that has always been a good bodypart for you or did you spend some time working on them as far as different teqniques and times per week that you trained them in order to bring them up. Really enjoying your thread!


I'm not answering from Tommy, but I'll chime in here since I think I've got a vaild point.

I've been doing this for a while and trained with many people, but one distinct thing I notice when I train arms with Tommy is that his shoulders get very little activation through his movements. His mind muscle connection is so strong that he uses 100% biceps when he performs a curl. Whereas, you'll have other guys who physically start the movement by getting some momentum from the shoulders. I can always tell by how much someone's shoulder twitches when on a preacher bench, etc. And when he does a set, I'll usuall see his shoulder flex for the last rep or two, but that's when he knows it's time to end that particular set.....when the "TARGET" muscle is not doing the work!

Make sense? Hope this helps.

Bingo! My arms started to grow when I:

1) left my ego at the door
2) trained them in the same rep ranges as every other muscle group
3) focused on form over weight
4) figured out the right frequency to train them

Sporto

[woofman81]

lol same thing happened to me (regarding the Vibrams). Tommy, are you following a certain workout program or do you make up all your workouts?

[gtpro700]

Tommy I was wondering the same thing about your workouts. Do you have a template of what you do that you wouldnt mind posting. I am interested to see your style of training especially seeing it has worked quite well. Also nice write up on balance. Very motivating to come in here and read your posts. Keep it up man.

[Lando33]

"Do you know what a duvet is? It's a blanket. Just a blanket. Now, why do guys like you and me know what a duvet is? Is this essential to our survival, in the hunter-gatherer sense of the word? No. What are we then? We are consumers. We're bi-products of a lifestyle obsession. Murder, crime, poverty, these things don't concern me. What concerns me are celebrity magazines, television with 500 channels, some guy's name on my underwear. Rogaine, Viagra, Olestra. Martha Stewart. F*ck Martha Stewart. Martha's polishing the brass on the Titanic. It's all going down, man. So f*ck off with your sofa units and Strinne green stripe patterns..."


What the **** do you keep calling me Tyler?

[CM82682]

I love my style of training, and I prefer it more than any other training method that I have done in the past. That being said, i still think PHAT is a good template someone can use and tweak to fit their needs. It's a convenient set up that works well with a work week and hits all rep ranges. But, I think any advanced lifter/competitor is going to need something beyond what PHAT can offer.


Interesting. Would it be fair to say that your new style of training is more based on taking sets past failure somewhat in the way Dorian Yates did back in the day? Not trying to be a pest, just trying to figure out exactly how this new style of training is set up and run.

[Sporto1633]

lol same thing happened to me (regarding the Vibrams). Tommy, are you following a certain workout program or do you make up all your workouts?

I follow a particular setup using the same guidelines I use when constructing my client's workout programs.


Tommy I was wondering the same thing about your workouts. Do you have a template of what you do that you wouldnt mind posting. I am interested to see your style of training especially seeing it has worked quite well. Also nice write up on balance. Very motivating to come in here and read your posts. Keep it up man.

I don't really have a template, per se...every workout I create is unique to either myself or the individual I am creating it for.


What the **** do you keep calling me Tyler?

I haven't been eff'ed like that since grade school...


Interesting. Would it be fair to say that your new style of training is more based on taking sets past failure somewhat in the way Dorian Yates did back in the day? Not trying to be a pest, just trying to figure out exactly how this new style of training is set up and run.

Here are a few things that I take into consideration when designing a workout program:

1) Each muscle group has its own frequency - so body parts that I need to focus on and bring up, depending on their size, may be worked more frequent than others. That means, I won't always lift the same muscle groups on the same days together - that will continually change

2) I focus on a particular intensity technique for a 4-6 week block, then I switch it up. That means, I might incorporate drop sets for a couple of months, and then switch to rest pause sets, etc. Sometimes I will combine, sometimes I will do straight sets, what's important is that it is continually changing.

3) I do the best I can at NOT performing the same exercises in successive workouts as best as I can. I try to take advantage of every machine and every angle as much as possible without overlapping as long as I can. With some muscle groups, this is hard to do, but I try to keep this going as long as I can.

The human body is one of the most adaptive things on the planet...I try the best I can to keep it from adapting to my workouts as much as possible.

Sporto

[gtpro700]

I haven't been eff'ed like that since grade school...

Sporto

His name was Robert Paulson

[Sporto1633]

Thursday - Legs

Barbell SLDL/RDL Hybrid
135X20 - Warmup
225X15 - Warmup
315X10 - Warmup
405X10
455X8
495X6 - PR!

Hammer Strength Kneeling Single Leg Curls
50X20 each leg
70X10 each leg
80X10 each leg
90X8 drop 60X8 drop 40X8 - TOAST!

Barbell Squats
225X15
315X10
365X8
405X6 drop 275X8

Glute-Ham Hyperextensions
65X12
80X10
95X8

Inner/Outer Thigh
235X20/150X20
235X20/150X20
235X20/150X20

Friday - Chest/Triceps

Barbell Incline Press
135X20 - Warmup
185X15 - Warmup
225X10 - Warmup
275X8
295X6
315X4 drop 225X8 drop 135X10

Life Fitness Machine Flys
190X15
205X12
220X10
235X8 drop 160X8

Incline Smith Machine Press (2 second pause at bottom)
225X10
245X8
265X6
275X4 drop 185X6 drop 135X8

Low Incline Flys
75X12
80X10
85X8 - TOAST!

V-Bar Push-Downs
67.5psX20
77.5psX15
87.5psX12
97.5psX10
Stack+25X8 drop 97.5X8

DB Skull Crushers
50X15
60X10
70X8 drop 45X8

Close Grip Decline Press
135X15
185X12
225X10
275X8 drop 185X8

Movie Quote Of The Day

"Janice, I apologize to you if I don't seem real eager to jump into a forced, awkward intimate situation that people like to call dating. I don't like the feeling. You're sitting there, you're wondering, "Do I have food on my face? Am I eating? Am I talking too much? Are they talking enough? Am I interested? I'm not really interested. Should I play like I'm interested? But, I'm not that interested. But, I think she might be interested? But, do I want to be interested? But, now she's not interested? So all of the sudden, I'm getting, I'm starting to get interested." And, when am I supposed to kiss her? Do I have to wait for the door? Cause, then, it's awkward. It's like, well, goodnight. Do you do like that ass-out hug? Where you like, you hug each other like this and your ass sticks out cause you're trying not to get too close? Or, do you just go right in and kiss them on the lips? Or don't kiss them at all? It's very difficult trying to read the situation. And, all the while, you're just really wondering, "Are we gonna get hopped up enough to make some bad decisions?" Perhaps play a little game called "just the tip", just for a second, just to see how it feels. Or, ouch, ouch you're on my hair."

Sporto

[Spottydog]

Congrats on the PR!

I haven't been eff'ed like that since grade school...


I find it amusing that his last name is "Norton", like Ed.

[The Solution]

Tommy, I noticed you have thrown in DB Skull crushers as a staple movement the last few workouts (for Chest/Triceps or any push day) How do you like these compared to regular skullcrushers or any other tricep exercise? Do you prefer these due to control or just for a change of pace from the past? I know you were a big of heavy skulls with your previous workout logs.

[Sporto1633]

Monday - Back/Biceps/Calves

Barbell Bent Over Rows
365X5
365X5
365X5
365X5
365X5

Standing EZ Bar Curls
145X5
145X5
145X5
145X4 - TOAST!

Hammer Strength Iso-Lateral Pull-Downs
4p+25psX5
4p+25psX5
4p+25psX5
4p+25psX5
4p+25psX5

Seated Dumbbell Curls
65X8
65X8 - Video Coming!
70X6

Seated Close Grip Cable Rows
270X10
285X10
300X8

Hammer Strength Seated Plate Loaded Cow Raises
1p+25psX10
2ppsX8
2p+25psX8
3ppsX6

~I didn't have a whole lot of time to get this workout in, so I did the best I could and kept the workout moving to squeeze as much in as I can. For about the next month-month and a half or so, I pretty much will just have to do the best I can with what I have to work with. Tax season is in full blown force right now, therefore I am busy and sitting at a computer screen from 10-12 hours a day lol. So the real trick right now is trying to maintain where I am at until we settle down and I have much more time to devote to a consistent schedule for both training and nutrition. After tax season, I will be attacking the gym with an intensity beyond anything I've ever had before. I have set the bar extremely high for myself now, and for me to continue the trend, I have to put in a lot more work to bring an even better, all-time best package to the stage next time. I'm really looking forward to proving some paradigms of mine by praticing what I preach and showing the noticeable differences that they will make. So, for now I will bust out what I can, and then after tax season, the steroid-like gains will be pouring in...

Topic Of The Day - Muscle Group Frequency

One of the things that never quite sat right with me when looking at most workout splits was the fact that most of them are created to try and coincide with a work week. What I mean by that is, for the most part, a lot of workout splits rotate every 7 days and most lifters associate days of the week with certain muscle group pairings and they ultimately end up hitting all muscle groups with the same frequency and then trying to find the right volume for their "sweet spot" routine to balance out right for them. Now, I do realize that most people do not desire to compete at the elite level of natural bodybuilding, but I do believe that the advanced lifter needs to create their workout split without succumbing to trying to fit it into a 7 day work week, mostly because the volume/intensity that an advanced lifter probably needs to continue to make gains is going to be more than the average, intermediate lifter.

Typcially, if you are on the advanced level, you are living the bodybuilder "lifestyle" and will always find a way to get a workout in no matter what day of the week it is. So instead of looking at days as Monday, Tuesday, etc., you should look at days as Day 1, Day 2, etc. and allow your workout split to focus on certain frequencies for certain muscle groups. That way, you can really break everything down and design your workout split to focus on what needs to be brought up in order to achieve the desired look that you want. One of the HARDEST things to do as a natural bodybuilder (or any physique enthusiast for that matter) is to NOT try and bring EVERYTHING up at the same time. Even if you could ultimately do that, theoretically, you are still going to have the same flaws of proportion and symmetry that you had before lol. Sometimes you just have to prioritize your focus in certain areas to get the right balance and right look...and that is a very difficult thing to do mentally. We are so used to pushing ourselves day in and day out, that sometimes we forget to strategize our offseasons to bring out the best look. Think about it...how often to you look forward to working out your best muscle groups? I know I always do :D

So when putting together your workout split, think about possibly setting it up without a 7 day work week in mind. Think about where to focus your frequency, volume and intensity and to what muscle groups. Try to rotate as many exercises that you can in and out of your routines. Focus on one intensity technique for a few weeks, then switch it up to a different. Your body is the most adaptive machine on the planet and it will adapt to just about anything you throw at it. Keep it from adapting...keep it GROWING!

Movie Quote Of The Day

"You must be out your god damn mind! Joe Louis is the greatest boxer that ever lived! I'll be with you boys in a minute. He was better than Cassius Clay, he was better than Sugar Ray, and that new dude, what's his name? Mike Tyson? Looks like a bulldog; he was better than him too."

"Vait a minute. Vat about Rocky Marciano?"

"Oh, there they go. There they go, every time I start talkin 'bout boxing, a white man gotta pull Rocky Marciano out their ass. That's their one, that's their one. Rocky Marciano. Rocky Marciano. Let me tell you something once and for all. Rocky Marciano was good, but compared to Joe Louis, Rocky Marciano ain't ****."

"He beat Joe Louis' ass."

"That's right, he did whoop Joe Louis' ass."

"Joe Louis was 75 years old when they fought!"

"I don't know how old he was, but he got his ass whooped."

"Joe Louis had come out of retirement to fight Rocky Marciano the minute he was 76 years old. Joe Louis is always lying about his age. He lie about his age all the time. One time Frank Sinatra came in here and sat in this chair. I said Frank 'you hang out with Joe Louis, just between me and you, how old is Joe Louis.' You know what Frank told me, he said "Hey, Joe Louis is 137 years old." A hundred and thirty-seven years old!"

"Oh. Man, you lying, you ain't never meet no Frank Sinatra."

"F*ck you, f*ck you, and f*ck you! Who's next?!"

Sporto

[Sporto1633]

Congrats on the PR!
I find it amusing that his last name is "Norton", like Ed.

LOL!


Tommy, I noticed you have thrown in DB Skull crushers as a staple movement the last few workouts (for Chest/Triceps or any push day) How do you like these compared to regular skullcrushers or any other tricep exercise? Do you prefer these due to control or just for a change of pace from the past? I know you were a big of heavy skulls with your previous workout logs.

I like, and still prefer, both exercises. The last few workouts, when I went to perform this particular movement, the EZ curl bars were being used, so instead of waiting, I just grabbed the dumbbells. No real reason other than that.

Sporto

[tonsti]

soul glow ftw!

[The Solution]

Tommy wanted me to post these:

Skullcrushers:

NUqk2Wv5Y9M

Flies:

tWgrXJZMKRw

[tylerrc55]

Tommy, when doing your skullcrushers, do you somewhat curl the wrist upwards on the way down, to keep tension on the triceps? I'm not sure if you know what i mean but if you do let me know lol

[MovinFe26]

hey tommy, what kind of suit is that in the pics...velvet?

[Sporto1633]

I can finally take in a nice big sigh of relief! Tax season is slowing down now and my hours at the office are back down to pretty much normal hours from this point on. I can't describe in words how great this is and what it all means for my training and nutrition lol. I have been back at it for the last week or two at full throttle and already within those 2 weeks of nailing nutrition and supplementation, my strength and energy are right back up to where they were! I told my workout partner to watch how my strength was going to shoot up once I started nailing my nutrition, and sure enough, strength started exploding back up. I mean, I rack deadlifted 765lbs (8 plates per side) for 6 reps and still only weigh 215lbs! This year will be nothing short of productive as I start to plan out the next time I will be stepping on stage against the best naturals in the world...

On the home front, my daughter is growing like a weed! It seems like every week she is breaking some new milestone. She just melts my heart...she giggles out loud now, and smiles every time she sees me and recognizes me - it's one of the greatest feelings on the planet. Kera is getting back into her groove as a full time mom now. We joined the Kids Klub at LA Fitness, so at least she can bring Bryn with her and still get her workouts in. During tax season, I only get to see her on weekends, so we make the most of it every weekend and try to spend a lot of quality time together.

I'm also getting really excited at these first round of spring shows coming up! I have several clients competing in early shows this year, and a few of them have mind blowing physiques that are gonna be a force to be reckoned with! It amazes me that every time I see a show, it always seems like the bar continually gets raised to an all new level! Of course, what fun would it be if it didn't? :) At least it keeps me motivated to continue to break through personal bests! I can honestly say though, this is the first time during an offseason where I haven't had the whole "grass is greener on the other side" syndrome. I feel very comfortable with my composition and strength level, which has always been a battle for me coming out of contest prep mode.

Tonight I have hellacious leg workout on tap, and I may even take off of work early to go hit the gym lol. I'll be attempting my SLDL/RDL hybrids with 545lbs tonight, so hopefully I can keep the trend going and continue busting out new strength records!

Time to eat!

Sporto

[Sporto1633]

soul glow ftw!

Ha! The movie quotes will start back up along with the format I was using to post in here!


Tommy wanted me to post these:

Skullcrushers:

NUqk2Wv5Y9M

Flies:

tWgrXJZMKRw

Thanks Bob - that was right around the time the office started to pick back up...


Tommy, when doing your skullcrushers, do you somewhat curl the wrist upwards on the way down, to keep tension on the triceps? I'm not sure if you know what i mean but if you do let me know lol

Yes, I know what you mean, and yes I so that somewhat...it is more of a subconscious thing rather than me thinking to do it though..I just naturally do it.


hey tommy, what kind of suit is that in the pics...velvet?

Yes! Blue crushed velvet (yes homo) :)

Sporto

[Sporto1633]

Monday - Back/Biceps/Calves

Barbell Rack Deadlifts
135X20
225X15
315X10
405X10
495X10
585X10
675X8
765X6 - PR!

Standing EZ Bar Curls
95X12
105X10
115X10
125X8
135X6
145X4

Hammer Strength Iso-Lateral Pull-Downs
3ppsX12
4ppsX10
4p+25psX8
4p+25psX8 drop 2p+25psX10

Hammer Strength Plate Loaded Preacher Curls
90X12
115X10
115X8 drop 70X6 drop 45X6

Seated Close Grip Cable Rows
StackX12
StackX12
StackX12

~A nice hour and 15 minute workout hitting up the back and biceps! My workout partner and I kept the pace moving and just alternated between back and bicep exercises. Towards the end, we were both pretty toast - I think the rack deadlifts had something to do with that lol. Now that tax season is slowing down, and I'm not sitting in a chair for 14 hours plus every day, I'm going to start back up my deadlifting from the floor and work on getting that exercise up there in weight. I measured my arms (flexed) after the workout (yes, cheating I know lol), but they did finally crack 20 inches in circumference...so that was cool. It was just a for fun thing because they really felt pumped to the gills after the workout and I was curious. My bicep insertions still suck and I will never have peaks, but maybe I can get enough size to make up for it...who knows. On tap for tonight - LEGS! I'm so excited, I can't even stand it...may have to take off of work to start it up early!

Topic Of The Day - Success

This will be short and sweet. I am a firm believer that there is enough abundance in life that everyone can share the wealth. In fact, when it comes to bettering oneself, whether it be financially, physically, spiritually, or whatever, I am that person's biggest fan and will root them on to become the best they can in whatever walk of life they choose. I personally strive to be successful in all things that I do and I love to see everyone else doing the same thing. I have never looked at anything that I do to be in competition with anyone else, simply because there is PLENTY of everything to go around.

That being said, I apologize if anyone has ever gotten the impression that I am jealous or envious of anyone else's success. That is simply not the case and never will be. I am truly happy for all of those who seek to enrich their lives and better thamselves as human beings!

Movie Quote Of The Day

"You don't need to put your P in a V right now..."

"No, I need to B my L on someone's T's..."

Sporto

[domingochavez]

Not seeing your daughter, well awake at least until weeks must really suck Tommy!

Good to hear things have settled down now :)

[MovinFe26]

Yes! Blue crushed velvet (yes homo) :)

Sporto

did you get it from cherrybombs or somewhere else?

[Ron Parmeter]

Last week you told me you were weak!! I wish I was weak.. lol

Forgetting Sarah Marshall

[deltpecx]

Topic Of The Day - Relationships

Something that I firmly believe in is that one of the most important things we can do with our lives is develop friendships/rrelationhips with people. I believe that it's the intangible things in life that truly matter as opposed to the physical things - toys, house, cars, etc. Honestly, I even feel like that is one thing that may truly hold beyond this life into the next...those connections we develop with other people. I guess that's why it hit me pretty hard to lose a good friend today out of nowhere. I realize that you can't please everyone, and sometimes no matter what you do and how benevolent your agenda is, there will always be people out there waiting to try and tear you down and claim your intentions aren't genuine. That's just part of life. It's times like these where I like to step back and take a look at all the good I have in my life that I have been blessed with and put my focus back on the things that truly matter...because at the end of the day, that's what is most important to me :)


I was reading through your log and came upon this.
This is when I decided to sub to your log.
This speaks volumes about your character.

At my last birthday I threw a party for those who are closest to me, family and friends.
We were all sitting around and told each one how much they meant to me and why.
Life goes by too quickly to not let others know that you love them and care for them.


(sorry about the mini thread hijack)

[Sporto1633]

Thursday - Legs

Barbell sQUATS
135X20 - Warmup
225X15 - Warmup
315X10 - Warmup
405X10
455X8
495X6

Hack Squats Superset Leg Press
6ppsX10 SS 9ppsX10
6p+25psX8 SS 10ppsX8
7ppsX8 SS 11ppsX6

Machine Single Leg Curls
90X15
110X12
130X8 drop 70X8

Glute-Ham Hyperextensions
70X12
85X10
100X8

Inner/Outer Thigh
StackX20/StackX20
StackX20/StackX20
StackX20/StackX20

~Good Lord that felt great! My legs are S-M-O-K-E-D! I haven't waddled around like a duck like this since prep! I'm going to try a couple of minor technique tweaks to help bring up some weaknesses of mine in the legs, so we'll see how that goes. Lower back still feels ok and the IT bands are finally loosening up (thanks foam roll!). I've got a quick shoulders/traps workout scheduled tonight here in a little bit, so I'm gearing up for that. I haven't done DB Military Press in what feels like AGES, so since the gym here in Terre Haute only goes up to 100's, I'm going to see how many I can do for a few work sets...other than that, life is good!

Movie Quote Of The Day

"Zee heeppopotamoose, he is not born saying, "Cool beans. I am a heeppo." No way, Joesay. So he try to paint zee stripe on him to be like zee zebra, but he fool no one. Then he try to put zee spot on zee skin to be like the leopard, but everyboody know he is a heeppo. So, at certain point, he look himself in zee mirror and he just say, "Hey. I am a heeppopotamoose and zere is nothing I can do about it." As soon as he accepts zis, he live life happy. Happy as a heeppo. You understand zis, Luban?"

Sporto

[Sporto1633]

Not seeing your daughter, well awake at least until weeks must really suck Tommy!

Good to hear things have settled down now :)

It does suck, but it is what it is for now...another year or two with the business doing this well and I won't have to do it anymore!


did you get it from cherrybombs or somewhere else?

Jagware I believe...


Last week you told me you were weak!! I wish I was weak.. lol

Forgetting Sarah Marshall

I should have said weak relative to me lol

Looking forward to next week???


I was reading through your log and came upon this.
This is when I decided to sub to your log.
This speaks volumes about your character.

At my last birthday I threw a party for those who are closest to me, family and friends.
We were all sitting around and told each one how much they meant to me and why.
Life goes by too quickly to not let others know that you love them and care for them.


(sorry about the mini thread hijack)

Thanks! I appreciate that! I will consider myself lucky if at the end of my life I can honestly say that I have a handful of people in this world I can call a true friend that I love and care for...

And honestly, having a loving wife and beautiful daughter has really put a lot of things in perspective for me. The things that used to matter to me just don't anymore. For instance, I would love to hang out online and be a part of the community on these sites, but that means time away from my family, which really isn't worth it to me anymore. That's why I have to sneak on here during the day at work to even keep a journal going...because the rest of the time after work is reserved for my family and friends.

Ah...it's a shame we have to get old :D

Sporto

[MovinFe26]

Jagware I believe...


Sporto

Gotcha, thanks :)

from the looks of the pic it looks purple. Was looking at jagware, is it the Royal color?

[woofman81]

Tommy, it would be awesome if you could take some video clips of you doing some of these incredible lifts.

Would be motivating to a lot of us that are in prep :) Just a suggestion...

[Clipse]

Keep this log going Tommy, very motivational!

[Sporto1633]

Sunday - Chest/Back

Deadlifts
135X15
225X10
315X8
405X6
495X4
545X2

BB Bench Press
275 RP 8X5X3

BB Bent Over Rows
315 RP 8X5X3

DB Incline Press
125 RP 8X5X2

Machine Close Grip Lat Pulldowns
250X8X5X3

Machine Pec Deck Flys
220X15
235X12
250X8

Seated Close Grip Cable Rows
255X12
270X10
285X8

~Getting back into the groove! Today was the first day since the very beginning of prep that I have done conventional deadlifts from the floor. I must say, even though my numbers aren't impressive, they were better than I thought they were going to be! Since I have been sitting all day long 6 days a week during the last few weeks of tax season, my IT bands have been in excrutiating pain anytime I have tried to do legs. This last leg workout I posted a couple days ago was the first time they weren't bothering me, mainly because of foam rolling. I went to the gym a little early to foam roll and make sure my legs were ok to deadlift off the floor since I hadn't done it in so long. Thankfully, as I continued to add weight, the IT bands didn't flare, and I was able to concentrate on the lift and find my groove. Once tax season officially ends, and I get back to Indy, I will be using a deadlifting based program tweaked to a bodybuilding style routine in an effort to help bring this weak *ss lift up for me :) I'm confident that I will soon have this lift up in the 6pps plus range for reps, which is something I've been wanting to accomplish ever since I started bodybuilding. Plus, my back could use the thickness :D

Movie Quote Of The Day

"Lot of pressure...you've gotta rise above it. You've got to harness in the good energy, block out the bad. Harness...energy...block...bad. Feel the flow, feel it. It's circular. It's like a carousel - you pay the quarter, you get on the horse. It goes up and down and around. Circular...circle. With the music, the flow. All good things."

Sporto

[Sporto1633]

Gotcha, thanks :)

from the looks of the pic it looks purple. Was looking at jagware, is it the Royal color?

Come to think of it, I had both purple and royal blue - I just couldn't remember which I wore for prejudging and which I wore for the night show...


Tommy, it would be awesome if you could take some video clips of you doing some of these incredible lifts.

Would be motivating to a lot of us that are in prep :) Just a suggestion...

Will do as soon as I get back to Indy and have my normal workout crew!


Keep this log going Tommy, very motivational!

Will do! Thanks for following along!

Sporto

[Sporto1633]

Tuesday - Shoulders/Biceps/Triceps

Seated DB Military Press
105s RP 8X5X3

BB Standing Curls
145 RP 8X5X3

EZ Skull Crushers
170 RP 8X5X3

HS Iso-Lateral Shoulder Press
3pps RP 8X5X3

HS Preacher Curls
115 RP 8X5X3

BB Close Grip Decline Press
315 RP 8X5X3

Reverse Pec Deck
160X12
175X8 drop 115X8

DB Seated Curls
50X12
60X8 drop 40X8

Cable Rope Extensions
200X12
240X8 drop 160X8

Movie Quote Of The Day

"My job consists of basically masking my contempt for the *ssholes in charge, and, at least once a day, retiring to the men's room so I can jerk off while I fantasize about a life that doesn't so closely resemble Hell. For 14 years, I've been a whore for the advertising industry. The only way I could save myself now is if I start firebombing."

Sporto

[Ryan1981]

Start watchhing at 5:05............


arnold: "In films, whenever there's a camera around, you always go like this (slams plate) to make the drama build up a little bit.."

cameraman: "to show there's over a hundred pounds?"

arnold: "that's right....it's a ten pound plate but you must make it sound like it was a thousand pounds."

cameraman: "So that everybody thinks you're a ........"

arnold: "Macho!"



MXSD3gcvr5s

[Warrior9]

Tommy, was awesome to meet you down at the classic this weekend with all those scivation guys. Was able to talk for about a half hour with you and the scivation crew and it left me feeling completely motivated. my perception and out look on bodybuilding changed after meeting you guys. it was a great treat.

-Adam.
http://i55.tinypic.com/20ubyw1.jpg

[Frankdaddy]

Tommy, was awesome to meet you down at the classic this weekend with all those scivation guys. Was able to talk for about a half hour with you and the scivation crew and it left me feeling completely motivated. my perception and out look on bodybuilding changed after meeting you guys. it was a great treat.

-Adam.
http://i55.tinypic.com/20ubyw1.jpg

This is the best part about this booth and the people/athletes working it, it absolutely does this and it is just them being them.

[Sporto1633]

Tuesday - Chest/Triceps

Barbell Incline Press
285 RP 8X5X3

EZ Skull Crushers
175 RP 8X5X3

Smith Low Incline Press (2 second pause at bottom)
225X12
255X8
275X6 drop 185X6 drop 135X6

Cable Rope Extensions
200X12
220X10
240X8 drop 160X8

Machine Tricep (out in front) Extensions
StackX10
StackX10
StackX8

Machine Pec Deck Flys
250X10
265X8
265X8

~My first workout since the Arnold - felt WAY better than I had anticipated! I expected my strength to be a little down, but instead, it felt like it was a little up. The stress fracture in my wrist still hurts like hell, so I am anxious to get my APT straps I ordered (among a few other things)! Back is on tap for tonight!

Movie Quote Of The Day

"Janie, today I quit my job. And then, I told my boss to go f*ck himself, and then I blackmailed him for almost sixty thousand dollars. Pass the asparagus.

"Your father seems to think this type of behavior is something to be proud of."

"And, your mother seems to prefer I go through life like a f*cking prisoner while she keeps my d*ck in a mason jar under the sink"

"How dare you speak to me that way in front of her. And, I marvel that you can be so contemptuous of me on the same day that you LOSE YOUR JOB."

"Lose it? I didn't lose it. It's not like, 'Whoops! Where'd my job go?' I QUIT! Someone pass me the asparagus."

Sporto

[Sporto1633]

Start watchhing at 5:05............


arnold: "In films, whenever there's a camera around, you always go like this (slams plate) to make the drama build up a little bit.."

cameraman: "to show there's over a hundred pounds?"

arnold: "that's right....it's a ten pound plate but you must make it sound like it was a thousand pounds."

cameraman: "So that everybody thinks you're a ........"

arnold: "Macho!"



MXSD3gcvr5s

LOVE IT! I can't wiat to get back to Indy to train with everyone again! Tell Pillster I said hi!


Tommy, was awesome to meet you down at the classic this weekend with all those scivation guys. Was able to talk for about a half hour with you and the scivation crew and it left me feeling completely motivated. my perception and out look on bodybuilding changed after meeting you guys. it was a great treat.

-Adam.
http://i55.tinypic.com/20ubyw1.jpg

Thanks Adam! It was great meeting you too! I'm glad you took the time to chat with us and you feel like it helped. That's what we are here for! Best of luck to you and let me know if you have any questions along your journey!


This is the best part about this booth and the people/athletes working it, it absolutely does this and it is just them being them.

Thanks Frank - it was great seeing you and that awesome haircut again! Congrats again on the engagement! You are about to enter into an exciting time of your life! Enjoy it!

Sporto

[Warrior9]

Thanks Adam! It was great meeting you too! I'm glad you took the time to chat with us and you feel like it helped. That's what we are here for! Best of luck to you and let me know if you have any questions along your journey!



Thanks Tommy, I appreciate it. If you see something in my log chime in if you feel like following. I'll ask questions and I appreciate any response.

[Frankdaddy]

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/188969_10150094123401981_560136980_6506384_4122877 _n.jpg


Thanks again bro, maybe catch you at a few shows this year

[Ron Parmeter]

Here is a movie quote for you Tommy..


Every time I come in the kitchen, you in the kitchen. In the goddamn refrigerator. Eatin' up all the food. All the chitlins... All the pig's feet... All the collard greens... All the hog maws. I wanna eat them chitlins... I like pigs feet.

[Sporto1633]

Today, I was back in Indy lifting with some of the old faithful and we absolutely MURDERED our legs today! That is exactly the kind of intensity that I am missing when I am back in Terre Haute for tax season. I started off really well, but after the first couple of exercises, I had to dig extremely deep to finish the workout lol. Let me just say that it is ON when I get back up to Indy full time! Strength felt really good, but I can tell my endurance needs a kick to the pants :D Only 6 more weeks! Until then, I'll just do what I can back in the Haute to prepare for some EXTREME offseason gains! I get excited just thinking about it!

From what I can remember on the bigger lifts, I worked up to a solid 10 reps (had a couple more in the tank) on Hack Squats with 7 plates on each side. Then did a drop set from 8 plates per side to 5 plates per side...then took 5 minutes to catch my breath!

Then I worked up to some heavy Leg Press (9 plates per side I think) supersetting with Barbell Squats (275) and by the last set, my entire body was shaking lol. We finished off with some leg extensions and quad extensions and accesory work.

I finally bought a new foam roller today - it is a "ribbed" one and looks like it will really help, so I am anxious to use it tomorrow!

Other than that, I'm gonna finish some emails and settle down for the night with the wifey!

Sporto

[Sporto1633]

Here is a movie quote for you Tommy..


Every time I come in the kitchen, you in the kitchen. In the goddamn refrigerator. Eatin' up all the food. All the chitlins... All the pig's feet... All the collard greens... All the hog maws. I wanna eat them chitlins... I like pigs feet.

"I smelled your sh*t for 22 years...you can't smell mine for 5 minutes?"

Sporto

[nads786]

great stuff in here, subbed, are you still doing a heavy light 2x approach?

[Sporto1633]

Tuesday - Chest/Triceps

Barbell Incline Press
295 RP 8X5X3

EZ Skull Crushers
180 RP 8X5X3

Barbell Bench Press
225X12
275X8
315X4 drop 225X8 drop 135X12

Cable Rope Extensions
StackX12
StackX12
StackX10 drop 160X10

Smith Low Incline Press (2 second pause at bottom)
225X10
265X6
285X4 drop 195X6 drop 145X8

Machine Tricep (out in front) Extensions
StackX10
StackX10
StackX8

Machine Pec Deck Flys
265X10
265X10
280X8

~I wanted to do a nice chest and back workout, but I'm still nursing a small strain in a small muscle in my lower back, so I just went with chest and triceps again. I typically don't repeat workouts like this for at least a good week and a half, but it just made sense to do this combination again. I upped the volume some now that I am able to get to the gym at a decent time and have more energy. Strength felt really good and I think with my nutrition where it is, it will only keep getting better. Back and biceps tonight...depending on how the lower back feels, I might still end up trying to do deadlifts, but we will see.

Movie Quote Of The Day

"Whoa, whoa whoa...don't break character ever again, okay? I don't care if Kevin starts crying because Finch bit his c*ck off. You're a dirty cop, you're a prissy maid, and I am your filthy cabana boy in need of much punishment and cleaning."

Sporto

[Sporto1633]

great stuff in here, subbed, are you still doing a heavy light 2x approach?

If you are reffering to the old power/hyper split, then no :D I've developed a few different splits that I use now that don't coincide with a typical "work" week...

Sporto

[Sporto1633]

Monday - Back/Biceps

Hammer Strength Iso-Lateral Lat Pull-Downs
5pps RP 8X5X3

Standing Barbell Curls
155 RP 8X4X2

Barbell Bent Over Rows
315X15
365X10
405X8 drop 225X14 - TOAST!

Hammer Strength Preacher Curls
135X8
115X8
115X6 drop 70X6 drop 45X6 - TOAST!

Seated Close Grip Cable Rows
Seated Dumbbell Hammer Curls
Bodyweight Pull-Ups

~Do you ever have one of those days where you just look enormous in the mirror? Like for whatever reason, you just look huge relative to what you normally do? What is that? Today I felt like an absolute beast in the gym - I can't really explain it. I didn't do anything different...nutrition was the same, the supplements are still basic, etc. Who knows. Whatever it was, everything just clicked today. I hoep this momentum carries forward...I'm gonna need a solid year and a half of this kind of working out if I'm gonna step back on stage against the best in this sport! I really wanted to deadlift today, but Ican still slightly feel the strain in my back and I didn't want to risk it...plus, my legs are still tender to touch, even from 3 DAYS AGO! So, it was probably a wise decision to hold off anyway. But, I am definitely looking forward to the next deadlift day...that's for sure!

Random Life Talk

It doesn't always have to be about weights and supplements in here, does it? :D My brother is over in Afghanistan right now. For those that don't know me, my brother is my best friend. I am extremely close to my family, and nothing is as important to me as they are. So, watching my brother deploy back in December was a very hard thing for me to go through. I am not the type of person that shows a lot of emotion, and even when he left, I didn't show very much, but after he was gone I ended up spending almost an entire day weeping. Anyway, he gets back to the States here in June and I have planned to take a little mini vacation with just the two of us down to Orlando, FL to hit up what used to be called Universal Studios. Some of you know that I am a movie FREAK (my brother is too), and the last time we went on a trip together was to Universal and Islands of Adventure to hit up roller coasters and movie rides. So this is something I am really looking forward to and am really anxious for him to get back. He hasn't seen much of his niece yet either, so I know he's gonna want to spend some time with here and hang out as much as he can before he heads back to DC for work.

My brother and I always used to say that one day, if we ever ended up living in the same area when we got older, we would both buy into a little "mini mansion" where my family would live in one wing, his in another, and we would share common living areas like a living room and kitchen. How cool would that be? Maybe one of these days...

Movie Quote Of The Day

"This suit is really cramping my Hardy Boys. It's no mystery. And, it dosen't really allow my dice to roll...and by dice I mean testicles...speaking of testicles, let me get a beer."

Sporto

[Sporto1633]

...

LOL! Don't forget all of these too!

http://i60.photobucket.com/albums/h6/Sporto4323/StageMostMuscular.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageSideChest.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRearDoubleBicep.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown1.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown3.jpg

Sporto

[Sporto1633]

Oh...and these too!

http://i60.photobucket.com/albums/h6/Sporto4323/Calf.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Hamstring.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown2.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRear3.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRear2.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRear1.jpg

Sporto

[Sporto1633]

Oh...and a few more!

http://i60.photobucket.com/albums/h6/Sporto4323/Winner2.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Winner.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/MostMuscular-9.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/SideChest-15.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/RearDoubleBicep-6.jpg

But seriously, thank you for showing so much interest in me!

Sporto

[beefyfan]

Oh...and a few more!

http://i60.photobucket.com/albums/h6/Sporto4323/Winner2.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Winner.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/MostMuscular-9.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/SideChest-15.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/RearDoubleBicep-6.jpg

But seriously, thank you for showing so much interest in me!

Sporto

Your quite welcome.

[Sporto1633]

Thursday - Shoulders/Traps

Hammer Strength Iso-Lateral Shoulder Press
3p+25ps RP 8X5X3

Barbell Shrugs
455X10 (2 second hold at top)
455X10 (2 second hold at top)
455X10 (2 second hold at top)

Cable Lateral Raises Superset Reverse Pec Deck
27.5X12 SS 145X12
30X10 SS 160X10
32.5X8 SS 175X8

Seated Machine Lateral Raises
150X10
160X10
170X8 - most I've ever done on this machine!

Barbell Upright Rows
Seated Dumbbell Shrugs

~The stress fracture in my wrist still SUCKS but I manage to hold the weights in my hands in ways that cause the least amount of pain. I really wanted to do heavy dumbbell military presses, but they only go up to 100s at this gym, so I opted for something else.

On a side note, there is something that I am taking in my pre-workout mix that is making me feel really...swole...for lack of a better term. I don't know if it's any one thing or the combination I'm doing, but this last week has just been insane and it isn't something I've felt up to this point. I'm going to fiddle around with a couple of things and see if I can pinpoint it...

Random Life Talk

My daughter took the CUTEST picture today and it absolutely melted my heart!

http://i60.photobucket.com/albums/h6/Sporto4323/Bryn-2.jpg

I hope everyone had a good St Patty's Day!

Movie Quote Of The Day

"Am I a drug dealer? No, I am not. Thank you for asking, though. Is there anything else I can help you with? Perhaps you'd like an 11-year old prostitute sent to your room? We can do that. Or, maybe we can off someone for you. Huh? How's that sound? I've got it...why don't we start small? Would you like a fresh towel? Maybe you could roll that up and smoke it. By the way, Cheech, that credit card you guys gave me last night was maxed out, so don't go spending all your cash on needles and guns just yet."

Sporto

[gtpro700]

Tommy it is always great to come in here and read your posts. The real life parts a well as the lifting. My brother is also in the military and going to be sent over seas soon so I know how you feel about that situation. It just sucks! lol

I cant believe how fast time goes by because it felt like not too long ago I met you at the Cape Cod show and your daughter wasnt even born yet and now look at how big she is. She is adorable.

Lastly, would you care to shed some light on what you might be taking that is getting you "swole" :) if not I understand.

[Sporto1633]

Tommy it is always great to come in here and read your posts. The real life parts a well as the lifting. My brother is also in the military and going to be sent over seas soon so I know how you feel about that situation. It just sucks! lol

I cant believe how fast time goes by because it felt like not too long ago I met you at the Cape Cod show and your daughter wasnt even born yet and now look at how big she is. She is adorable.

Lastly, would you care to shed some light on what you might be taking that is getting you "swole" :) if not I understand.

Thanks! I try to keep it somewhat entertaining in here - it doesn't always have to be about food and weights :D

Time does fly by! She is getting so big so fast! It's an incredible experience and I am enjoying being a parent every day! Rob Moran and I share stories about new fatherhood as we try to convince Derek (Beast) to pop one out and join the club :D

Once I figure out what it is, I will post my findings. I have been playing with a few new ingredients with my pre-workout concoction, so I have to play around with some things first before I can pinpoint it...

Sporto

[Beast]

Time does fly by! She is getting so big so fast! It's an incredible experience and I am enjoying being a parent every day! Rob Moran and I share stories about new fatherhood as we try to convince Derek (Beast) to pop one out and join the club :D

Sporto

:eek::eek::eek::eek::eek:

[Sporto1633]

Chest/Calves

BB Bench Press
315 RP 8X5X3 drop 225X8 drop 135X12

Incline Smith Presses (2 second pause at bottom)
245X12
285X8
345X5 drop 235X5 drop 185X5

Machine Pec Deck Flys
265X12
280X10
295X8 drop 195X8

DB Incline Flys
80X10
90X10
100X8

Standing Calf Raises
StackX10 - Sporto Tempo
StackX10 - Sporto Tempo
StackX10 - Sporto Tempo

Plate Loaded Seated Calf Raises
3ppsX8 - Sporto Tempo
3ppsX6 - Sporto Tempo
3ppsX5 - Sporto Tempo

Arms

EZ Standing Curls
170X7
180X4

BB Decline Close-Grip Bench Press
315 RP 8X5X3

DB Hammer Curls
90X8
100X5

DB Skull Crushers
55X12
65X10
75X8 drop 45X8

HS Preacher Curls
85X15
95X12
105X8
115X8 drop 70X8

Cable Rope Pushdowns
140X15
160X12
180X8 drop 120X8

~Playing a little catch up here and posting a couple days worth of workouts in one shot. I'm back to seting PRs again thankfully and this offseason is starting to really get rolling. There comes a point in time when things seem "effortless" for lack of a better term. When everything just seems to be clicking and you are liking thelook in the mirror, the strength in the gym, etc. Probably the biggest variable I have changed this offseason has been food source control. It is amazing to me how much better I just feel every day and day to day. No ups and downs, no energy then tired, just feeling really good right now is all I can say! I've got some strength goals I am really eyeing at the moment for a few lifts, so I'm anxious to see how things progress in the next few months!

I've also got a few things in the works right now that I am really excited about, but I'm not going to say anything until I know for sure (don't wanna jinx it lol), so if all goes well, I'll have some great news for anyone who follows me at all :D

Movie Quote Of The Day

"It all comes down to this roll. Roy Munson, a man-child, with a dream to topple bowling giant Ernie McCracken. If he strikes, he's the 1979 Odor-Eaters Champion. He's got one foot in the frying pan and one in the pressure cooker. Believe me, as a bowler, I know that right about now, your bladder feels like an overstuffed vacuum cleaner bag and your butt is kinda like an about-to-explode bratwurst."

Sporto

[Sporto1633]

:eek::eek::eek::eek::eek:

Oh come on...you KNOW you want to :D

Sporto

[nads786]

Your curling strength is insane.

[Frankdaddy]

I follow you, so I am excited to hear teh secret stuff for results :D

[Sporto1633]

Back...No Wait...Legs!

Dynamic Stretching + Foam Rolling!

Barbell Deadlifts
135X15 - Warmup
225X12 - Warmup
315X10 - Warmup
405X8
455X6
495X4
545X2
585X1
600X1 - PR!

Hammer Strength Linear Hack Press
2ppsX12
3ppsX12
4ppsX12
5ppsX12
6ppsX12 - PR!

Machine Single Leg Extensions
110X12 each leg
120X10 each leg
130X8 drop 70X8 each leg

Inner/Outer Thigh
StackX20/StackX20
StackX20/StackX20
StackX20/StackX20

~Today was a big mental boost for me! I actually went in today thinking I was going to do back, and I was mentally preparing to give deadlifts absolutely everything I had to see where my strength was at with that particular exercise. So, I made sure that I nailed my nutrition all day, got my vitamins in, had my pre, during, and post workout nutrition ready to go, you name it. So, as soon as I closed the office down, I popped in my iPod and started getting ready.

I was going to go by feel and let my body dictate what all I was going to end up doing today. So with deadlifts, I began. I didn't really do too much with the lighter weight/warmups as I wanted to make sure I had enough juice for the heavy stuff. So I started off with some stretching, foam rolling, and started adding the plates. Once I got up to the 405 lbs. mark, I wasn't going "all out" rather I was leaving a little left in the tank so that I could see how heavy I could get up to. Low and behold, I eventually got up to 6 plates per side (by this time I had a small audience in the gym lol) and got a very smooth single rep. I think by this time, I could have definitely gotten 2 reps and possibly even 3, but I decided to stop and give an even 600 lbs a try. It was SLOW rep at the start from the bottom, but when I got to about the knees, the weight flew right up. I feel like I can't explode right off the floor with the weight because of an old injury I had where I tore my hamstring right off the glute tie in. Ever since then, I mentally can't explode from the bottom like I used to (squats, deadlifts, etc.) because there have been times when I've tweaked/aggravated it by doing so. But, finally breaking 600 lbs was a HUGE barrier for me and I am really excited that I finally did it! I didn't use a belt, but I did use versa grips straps. I would love to be able to grip the bar without them, but for those who know me, my hands are pretty small and I have stubby fingers...so without them, even though my actual grip strength is really good, I just can't grip the bar with that kind of weight without losing the grip before my lift is done.

Anyway, after the deadlifts, like I said, I was going to hit some back, but my biceps were still smoked from yesterday, so I called an audible and just decided to proceed to bash the hell out of my legs with a quad focus! I broke another barrier on the Hammer Strength Linear Hack Press where I worked all the way up to 6 plates per side, and still pounded out 12 reps out of god knows where lol. It's a very awkward setup with the support pads being at the lower back, so I haven't been able to use the kind of weight that I normally can on the normal hack squat, but today was just a day where I busted through any mental limitations I had previously put on myself :D

All in all, it was an awesome day!

Movie Quote Of The Day

"Pig Pen, when I want advice about a good 'Planet of the Apes' film, or maybe how to get the resin out of my bong, I'll come to you...ok? But, I am not gonna take romantic advice from somebody who cannot spell romantic or advice...or bong."

Sporto

[Sporto1633]

Your curling strength is insane.

Thanks! Once I get back to Indy, I'll be getting some consistent videos up in here!


I follow you, so I am excited to hear teh secret stuff for results :D

Well, I'm honestly not trying to be "secretive" with anything since I know how some people on this forum seem to think that makes me obnoxious, but rather I want to be sure of things before I come right out and say anything is all :)

Sporto

[nads786]

Sick PR! I like the description tells so much more than simply stating "PR" What are you foam rolling before deads? Hamstrings and lower back?

[Sporto1633]

Sick PR! I like the description tells so much more than simply stating "PR" What are you foam rolling before deads? Hamstrings and lower back?

I was foam rolling mainly my IT bands because they are still a little painful and tight. I did also foam roll my lower back and even tried my glutes, which believe it or not felt really good lol!

Sporto

[Clipse]

I see your sneaking up on layne :D!!

[Sporto1633]

Shoulders/Traps/Calves

Highlights
DB Military Press: 100X18 - PR!
BB Shrugs (2 second hold at top): 500X8 (3 sets)
Machine Lateral Raises: 205X8 - PR!
DB Reverse Incline Raises: 35X15
Reverse Pec Deck: 190X12
Straight Leg Calf Raises (V-Squat Machine): 7ppsX12 - Sporto Tempo
Seated Calf Raises: 3p+25psX5 - Sporto Tempo

~Yesterday was a MUCH needed day off! I also think that's why my partner bailed on me is because he is still probably recovering lol. Hell, even my legs are still pretty inflamed, but I'm sure they will be ready to go by the time my next leg day comes around. I actually wanted to do either chest or back today, but my workout partner bailed on me, so I just went with a little shoulder, trap, and calf work. I kept the tempo going and the rest between sets pretty short and got this one done in about an hour...worked up a great sweat too! The dumbbells only go up to 100s, so I decided to see how many times I could press them for seated military presses since I didn't have a workout partner/spotter. I ended up doing it 18 times before finally failing on the 19th rep...which, a little bit of help and I could have had another solid rep, but oh well.

I had to use a belt for the Barbell Shrugs...since I squeeze and hold the weight at the top of the movement for 2 counts, it's a killer on the lower back towards the end, so as a just in case, I threw the belt on.

The rest of the workout was pretty straightforward...just kept it moving and got my work done.

Random Life Talk

My wife surprised me yesterday and drove down from Indy to spend the day, night and better part of today with me! I ended up playing hooky from work and took th wife and daughter out to eat and spent the day just out and about with the both of them. It was just the best surprise ever lol. The one bad thing about tax season is that I only see them on the weekends until the end of April, so this was a pleasant surprise to say the least. My wife even commented today at how "smitten" I am by my daughter...when actually, I am honestly smitten by the both of them! Being a daddy is one of the greatest feelings a man can get...that, and picking up 600lbs off the floor for the first time :)

Movie Quote Of The Day

"Now, you're telling me that you are so ingrained with white trash DNA, that your facial hair actually grows in on its own all white trashy like that?"

Sporto

[Sporto1633]

I see your sneaking up on layne :D!!

Never underestimate the sneakiness...I am very, very sneaky sir :D

Sporto

[gtpro700]

Shoulders/Traps/Calves

Highlights
DB Military Press: 100X18 - PR!
BB Shrugs (2 second hold at top): 500X8 (3 sets)
Machine Lateral Raises: 205X8 - PR!
DB Reverse Incline Raises: 35X15
Reverse Pec Deck: 190X12
Straight Leg Calf Raises (V-Squat Machine): 7ppsX12 - Sporto Tempo
Seated Calf Raises: 3p+25psX5 - Sporto Tempo

~Yesterday was a MUCH needed day off! I also think that's why my partner bailed on me is because he is still probably recovering lol. Hell, even my legs are still pretty inflamed, but I'm sure they will be ready to go by the time my next leg day comes around. I actually wanted to do either chest or back today, but my workout partner bailed on me, so I just went with a little shoulder, trap, and calf work. I kept the tempo going and the rest between sets pretty short and got this one done in about an hour...worked up a great sweat too! The dumbbells only go up to 100s, so I decided to see how many times I could press them for seated military presses since I didn't have a workout partner/spotter. I ended up doing it 18 times before finally failing on the 19th rep...which, a little bit of help and I could have had another solid rep, but oh well.

I had to use a belt for the Barbell Shrugs...since I squeeze and hold the weight at the top of the movement for 2 counts, it's a killer on the lower back towards the end, so as a just in case, I threw the belt on.

The rest of the workout was pretty straightforward...just kept it moving and got my work done.

Random Life Talk

My wife surprised me yesterday and drove down from Indy to spend the day, night and better part of today with me! I ended up playing hooky from work and took th wife and daughter out to eat and spent the day just out and about with the both of them. It was just the best surprise ever lol. The one bad thing about tax season is that I only see them on the weekends until the end of April, so this was a pleasant surprise to say the least. My wife even commented today at how "smitten" I am by my daughter...when actually, I am honestly smitten by the both of them! Being a daddy is one of the greatest feelings a man can get...that, and picking up 600lbs off the floor for the first time :)

Movie Quote Of The Day

"Now, you're telling me that you are so ingrained with white trash DNA, that your facial hair actually grows in on its own all white trashy like that?"

Sporto

Sick DB press!! Your strength is insane man. Completely motivational to me to come in here and see such crazy numbers getting thrown around. O yea Joe dirt :) lol love it.


Never underestimate the sneakiness...I am very, very sneaky sir :D

Sporto

Mr. Deeds :)

perhaps some homo on the foam roller feeling good on the glutes??? LOL j/k

[domingochavez]

I was foam rolling mainly my IT bands because they are still a little painful and tight. I did also foam roll my lower back and even tried my glutes, which believe it or not felt really good lol!

Sporto

I use a medicine ball for my IT bands and glutes, for those real nasty knots! Pains in the ass so to speak :P

[ironman19871]

Check this out!

Wait for the third wallpaper to scroll through, then "BOOM like you're saying take a look this hunk of man, something like that, okay."

http://thenaturalmusclenetwork.com/

[Sporto1633]

Chest

Highlights

Barbell Incline Press: 315X7 PR!
Machine Pec Deck Flys: 305X8 (Entire Stack) PR!
Smith Low Incline Press (2 second pause at bottom): 325X5 drop 235X5 drop 185X5
Low To High Cable Flys: 90X10 PR! (for this particular machine lol)

Back

Highlights

Seated Machine Lat Pulldowns: StackX10 drop 180X10 PR!
Seated Machine Close Grip Rows: StackX12 drop 200X10 PR!
Seated Machine Pull-Overs: 3p+25psX8 PR!
Machine Close Grip Pull-Downs: 250X10 drop 165X10 PR!
Hyperextensions: 125X15 PR!

~ Had an INCREDIBLE chest workout yesterday...I was able to take off of work early and head up to Indy so that I catch a workout in with some of the old workout crew. We always feed off of each other and usually push each other to new levels - this workout was no different! I'm starting to find my groove with my nutrition, training and supplementation as the personal bests just keep on coming. I think the last video I took a couple of years ago of me doing incline press was when I tried 325 for 2 reps...I pretty confident I can at least get a good solid 5 reps on my own now. 3 reps, 2 years....hey, as long as I've been training, I'll take it! :D

For my back workout, I learned something...I need to save the machine work until AFTER I do the Hammer Strength Iso-Lateral (plate loaded) movements or barbell movements because it appears now that when I am fresh early in the workout, I can use the entire stack the machine has to offer with relative ease. I started off with them today because I had to fly solo and wasn't sure about doing any max effort work by myself, so I decided to just do some hypertrophy/volume work today in an all out blitz. Next time I do that, I start off with Hammer Strength from now on :D

I actually had a "semi" rant that I was prepared to type up today for the topic section of my journal, but it started to get really lengthy, and I need to cut this short so I can get back to spending time with my wife and daughter. When I update my journal from Terre Haute again, I'll spend time typing out what I want to say, so for those interested, stay tuned - it involves the food source vs. IIFYM debate ;)

Movie Quote Of The Day:

"Let's think about this for a sec, Ted. Why would somebody put a guarantee on a box? Hmmm, very interesting. Here's the way I see it, Ted. Guy puts a fancy guarantee on a box 'cause he wants you to feel all warm and toasty inside. You figure you put that little box under your pillow at night, the Guarantee Fairy might come by and leave a quarter, am I right, Ted? The point is, how do you know the fairy isn't a crazy glue sniffer? "Building model airplanes" says the little fairy; well, we're not buying it. He sneaks into your house once, that's all it takes. The next thing you know, there's money missing off the dresser, and your daughter's knocked up. I've seen it a hundred times."

"But why do they put a guarantee on the box?"

"Because they know all they sold ya was a guaranteed piece of sh*t. That's all it is, isn't it? Hey, if you want me to take a dump in a box and mark it guaranteed, I will, I've got spare time...but for your sake, for your daughter's sake, why don't you buy a quality product from me?"

Sporto

[tonsti]

Tommy boy FTW!!!

[Sporto1633]

Sick DB press!! Your strength is insane man. Completely motivational to me to come in here and see such crazy numbers getting thrown around. O yea Joe dirt :) lol love it.



Mr. Deeds :)

perhaps some homo on the foam roller feeling good on the glutes??? LOL j/k

Thanks! I'm officially finding my groove right now and everything seems to be clicking.

Gotta love Joe Dirt! Anyone who knows me personally knows that the movie quotes part of this journal is a big part of my personality :)


I use a medicine ball for my IT bands and glutes, for those real nasty knots! Pains in the ass so to speak :P

It is my new favorite thing right now - the foam rolling IS painful, but it helps a ton! Best $35 I spent at Dick's to date!


Check this out!

Wait for the third wallpaper to scroll through, then "BOOM like you're saying take a look this hunk of man, something like that, okay."

http://thenaturalmusclenetwork.com/

Oh wow NO WAY! That is so cool!

And to think...THAT is the guy I have to beat next time...SHEESH!

Sporto

[ironman19871]

Wow Tommy, your're everywhere!


http://thenaturalmusclenetwork.com/OCB/Contests/2011/RichmondVA/OCB050711VAflyer72.jpg

[Ryan1981]

http://i296.photobucket.com/albums/mm180/ryan1981photos/OCB050711VAflyer72.jpg

[snagency]

Tommy!
wow man..feel like i been living under a rock. this thread's been going on under my nose the whole time.. :o
looks like i got me some catching up to do.

late congrats for your twin victories last yr.. enough has been said already about your amazing shape and conditioning, but i'll add my .02 worth and say it's been very cool and inspiring to watch you grow and evolve these past few yrs.

looking forward to where you tread from here, my friend. :)

[Sporto1633]

Legs - Glute/Ham Focus!

~ I started off the workout with a good 15 minutes of dynamic stretching and some foam rolling. This is helping quite a bit, so I will make this a part of my daily routine from now on. The volume on this particular workout was moderate to high, but some top sets that I worked up to include:

Barbell SLDL: 455X12 - PR!
Hammer Strength Uni-Lateral Leg Press: 18plates+10lbsX8 - PR!
Machine Single Leg Extensions: 130X10 drop 80X8
Glute/Ham Hyperextensions: 180X6 - PR!
Inner/Outer Thigh: 3 sets of StackX20/StackX20

~S-M-O-K-E-D! My lower back is on fire right now. I didn't use a belt for the SLDLs (I did use Versa Grip straps though), so that combined with the hyperextensions has my lower back, as well as my legs, burning to all hell right now lol. I did get a nice little battle wound tonight too! This is my first bloody shin from deadlifts/SLDLs that I've had in a long time. I think I was just more concerned with repping the weight than I was making sure the bar was where I wanted it. When I do SLDLs, I go all the way to where the weight will graze the floor. That's where my "sweet spot" is to where I get the deepest stretch in my glute/hams without my lower back rounding. I'm pretty set on eating my last meal of sludge and calling it a night here in just a few as I am SPENT.

Movie Quote Of The Day

"Yo, I GOTTA have sex tonight! I mean, peep this - they say here ninety-two percent of the honeys at UCLA are sexually active. Ninety-two of the women in Los Angeles at UCLA are walking around going, "Class... or sex? What shall I do?" Ninety-two percent, yo! Hey, you know what that means? It means I gots a ninety-two percent chance of embarrassing myself. I roll up on that shorty be like, "What's up, yo?" She be like, "You don't know 20 different ways to make me call you Big Poppa" cuz I don't yo. "

Sporto

[MovinFe26]

how do you like the versa grips? I saw them at the arnold expo but the price for them wasn't for me at the time

[Sporto1633]

Tommy!
wow man..feel like i been living under a rock. this thread's been going on under my nose the whole time.. :o
looks like i got me some catching up to do.

late congrats for your twin victories last yr.. enough has been said already about your amazing shape and conditioning, but i'll add my .02 worth and say it's been very cool and inspiring to watch you grow and evolve these past few yrs.

looking forward to where you tread from here, my friend. :)

Hey, long time no talk! Hope all is well big guy! What's your story nowadays? Just training in general or are you gonna compete anytime soon?

Thanks for the congrats - it was a good year for me. I learned a ton and saw the difference a lot of the finer details actually do make. Now it's time to put together a good 2-3 year offseason and step back on stage to beat that physique yet once more!


how do you like the versa grips? I saw them at the arnold expo but the price for them wasn't for me at the time

To be honest, I really do think they are worth the price. I absolutely love them (make sure you get the pro series though). Now that I have been using them, I can't imagine ever using conventional straps again.

That being said, they are pricey, and I tried finding them cheaper all over and couldn't find any, not even on eBay lol. Keep an eye on their website and try to catch them when they run a special or something!

Sporto

[snagency]

Hey, long time no talk! Hope all is well big guy! What's your story nowadays? Just training in general or are you gonna compete anytime soon?
completed long winter of rehab and recuperation (again)..injuries these last few yrs have put a crimp in my progression. spent my "offseason" putting (another) calf tear back in order, as well as fraying and degradation of my achilles tendon, both in L leg.
tennis is tearing this old dude down. :(

on the other hand - i'm never too far away from competition shape, and there is some attraction in making my debut in the Masters division later this year, as i turn 40 in SEPT..

one never knows. but - my desire for stage competition is nowhere near the level of your own. :)


Thanks for the congrats - it was a good year for me. I learned a ton and saw the difference a lot of the finer details actually do make. Now it's time to put together a good 2-3 year offseason and step back on stage to beat that physique yet once more!
you are obviously mastering dem "finer details" brother.
after seeing your progress the last time you took 3yrs off, scary to think what you will achieve with another 2-3yrs of continuous growth! :eek:

[Beast]

For my back workout, I learned something...I need to save the machine work until AFTER I do the Hammer Strength Iso-Lateral (plate loaded) movements or barbell movements because it appears now that when I am fresh early in the workout, I can use the entire stack the machine has to offer with relative ease. I started off with them today because I had to fly solo and wasn't sure about doing any max effort work by myself, so I decided to just do some hypertrophy/volume work today in an all out blitz. Next time I do that, I start off with Hammer Strength from now on :D

Sporto

This is why I always start with the hammer strength pullover machine. I have always found I can focus on using my lats more in exercises after pullovers than if I do the other exercises first.

[Sporto1633]

completed long winter of rehab and recuperation (again)..injuries these last few yrs have put a crimp in my progression. spent my "offseason" putting (another) calf tear back in order, as well as fraying and degradation of my achilles tendon, both in L leg.
tennis is tearing this old dude down. :(

on the other hand - i'm never too far away from competition shape, and there is some attraction in making my debut in the Masters division later this year, as i turn 40 in SEPT..

one never knows. but - my desire for stage competition is nowhere near the level of your own. :)

you are obviously mastering dem "finer details" brother.
after seeing your progress the last time you took 3yrs off, scary to think what you will achieve with another 2-3yrs of continuous growth! :eek:

Geez! that's a big stroke of bad luck, sorry to hear about all the injuries! You can never take your health or injury status for granted in this game. Hope you heal up and get back on it so you can tear up the stage at some point!


This is why I always start with the hammer strength pullover machine. I have always found I can focus on using my lats more in exercises after pullovers than if I do the other exercises first.

Ah, great idea...never really thought of that! Thanks DA GURU!

Sporto

[woofman81]

Man, every time I come in here and see your workout numbers, I just sit here amazed lol! Can't wait until you start getting some vids up again. I need the extra motivational boost this prep :)

Oh, and I have to agree with you on the versa grips. I don't have a pair yet, but my trainer and does, and once I used them, I knew I had to get a pair. They don't "slip" like my regular straps do, especially while doing heavy deadlifts.

[Sporto1633]

Chest

Main Highlights

Barbell Incline Press: 325X5 - PR!
Machine Pec Deck Flys: 305X10 (Entire Stack) - PR!

Back

Main Highlights

Rack Deadlifts: 675 RP 10X5X3 - PR!
Barbell Bent Over Rows (Pendlay Style From Floor): 315X14 - PR!

~Strength is still slowly climbing, which is nice! On chest day, when I was doing incline barbell presses, I had a a 6th rep similar to the one in a video I have on youtube where I did 325 for 2 reps with some help on the second rep. So, in a couple of years, I've beenable to add ~5 reps to my incline barbell press. That may not seem like much, but hey, I'll take it! Also, on the Pendlay style barbell bent over rows, my form was much tighter than the video I have on youtube where I did 6 reps, and I still managed to more than double that effort - so the back is getting better! I thought Iwould try a rest pause on the rack deadlifts just to see, and holy geez, it is VERY difficult to regroup mentally and physically (especially with the core) to pull that off with that kind of weight. After that set, I was instantly soaked with sweat, like my body was saying "Welcome to the workout!" Anyway, I added in some hypertrophy accessory work on the pulldown side (also getting better) and I'm starting to love the Hammer Strength pull over machine! I've got an arm day scheduled with some of my big boys in Indy, so I'll see if I get the video camera out and get a shot of a PR set!

Life Happenings

So...I've got some really exciting things in the works right now that I will soon be able to announce. It finally looks like some things that I've been working hard towards are going to finally come together and come to fruition, and possibly at the same time. I'm not going to say anything just yet, but things are looking really good right now, and hopefully soon I might be able to give away a little teaser :)

Movie Quote Of The Day:

"The teacher asked me what was the capital of North Carolina. I said Washington, D.C. She said, "No, you're wrong." I said, "You got a lumpy butt." She got mad at me and yelled at me and I pissed in my pants and I never did change my pee-pants all day. I'm still sittin' in my dirty pee-pants."

Sporto

[Sporto1633]

Man, every time I come in here and see your workout numbers, I just sit here amazed lol! Can't wait until you start getting some vids up again. I need the extra motivational boost this prep :)

Oh, and I have to agree with you on the versa grips. I don't have a pair yet, but my trainer and does, and once I used them, I knew I had to get a pair. They don't "slip" like my regular straps do, especially while doing heavy deadlifts.

Thanks, I appreciate that! I can't wait to get some vids up either...some people lurking in here probably think I just make these numbers up :D

I agree on the straps, however, it seems like anything at 7 plates per side and above, they still slip - I might have to try the others that wrap around the bar for these sets from now on...

Sporto

[Sporto1633]

Arms

Main Highlights

Standing Barbell Curls: 135X13 - PR!

RMaArfCgLl4

EZ Skull Crushers: 205X5 - PR!

83ogPzBa8b0

~ Wow, what a difference it makes being back in Indy with my normal workout crew! The intensity was phenomenal and my arms are extremely heavy today! Believe it or not, I actually received a PM the other day claiming that I supposedly "make up" my numbers in my journal lol. So, I thought what better proof than a couple of videos from the workout last night! The standing barbell curls were a strong one for me yesterday. I really felt like my form was even better than the last video I took (where I got 11 reps for a PR) right before I started prep. I ended up getting 13, but the 14th rep was SO CLOSE! Unfortunately, I wasn't able to get it up unless I used a whole lot more than just biceps lol. The skull crushers feltsolid as well. The form was a little sloppy for my taste, but I chalk that up to it being the first time I have ever attempted that weight before. My buddy actually started recording a rep late, so I was able to get 5 solid reps with a little help on the 6th one. I was going to lower the weight slowly, but my spotter didn't know that, so he took the weight from the top of the rep. Anyway, I hope you guys enjoy the videos!

Movie Quote Of The Day:

"He’s climbin' in your windows, he’s snatchin' yo people up tryin' to rape 'em, so y’all need to hide your kids, hide your wife, and hide your husband cuz they’re rapin' err'body out here."

Sporto

[snagency]

Movie Quote Of The Day:

"He’s climbin' in your windows, he’s snatchin' yo people up tryin' to rape 'em, so y’all need to hide your kids, hide your wife, and hide your husband cuz they’re rapin' err'body out here."

Sporto

pffft, lol.

http://www.youtube.com/watch?v=y54yESyq6Io

[nads786]

those extensions are sick... you don't get any elbow issues going that heavy?

[Sporto1633]

lqtm..
yeah, these PMs are off the chain dude. i got one not too long ago from some clown i'd never heard of, saying "lol u claiming 2 b natural".
wow man. just, wow. ppl never cease to amaze.
you are just a ridiculously strong dude. i've seen many a video from you. lower body strength is just stupid. don't worry about what some moronic PM says bro.

Thanks! Just trying to keep raising the bar and always making some kind of progress! Yeah, I don't worry about those PMs at all, in fact, I take them as a compliment really. It just makes it fun to post videos showing that I actually do lift that kind of weight :D


ummmmm..tmi? :o

Quite possibly ;)


pffft, lol.

http://www.youtube.com/watch?v=y54yESyq6Io

Isn't that just freaking hilarious? I laugh EVERY time I watch it!


those extensions are sick... you don't get any elbow issues going that heavy?

They do get pretty inflamed the following day, so I have to be sure it is either a rest day or a leg day that follows them (depending on what split I am doing at the time). Other than that, they seem to be just fine - I do take cissus and and elastimine all year round too though, so I'm sure that helps with the heavy lifting.

Sporto

[Sporto1633]

Update!

The weekend is here, so while it is the only time during tax season that I get to spend time with my family, I am going to be a little brief. The last week or workouts have been going along quite nicely. A couple of things that pop into mind...

Deadlift

It was an interesting back workout, but I have a deadlifting story. It was just yesterday that this happened too. I have been seeing a lot of "how many times can I deadlift 405" videos popping up lately, so I warmed up and gave that a shot. I was surprised at how many I got! I'm not going to share the number until I post a video of it, but I was very happy with my effort. Well, after I gassed myself on that, I decided to keeep going. I worked up a few max effort sets to try and best my previous deadlfit. I threw on 605 to see what I could do with it. I brougth the bar all the way up to my knees, but right as I started to lock it out, the damn Versa Gripp strap RIPS OFF MY HAND, which of course my grip was not ready for, so the bar on that side started to tilt down, and after still trying to lock it out for a couple of seconds, I let it down to the floor. DAMN! Well, that fired me up, so of course I strapped/chalked up and tried it again. And again, I brought it to my knees, but even though the strap held this time, I simply didn't have enough juice to lock it out. Next time though, I'm gonna load up 615 just to spite that lift :)

DB Military Press

This one I'll let the video speak for itself. This is another personal best for me. It starts off with an Arnold quote - which I totally messed up lol - and then goes right into the lift. My previous best with 110s was 9 reps. This time, I was able to get 11, with the 12th rep ALMOST locking out. But hey, nothing wrong with a little static hold to end the set, right? Anyway, ignore my buddy's counting in the video (he is one rep off lol), but still - it was a great set for me. I was able to do 125X6 drop 75X10 the set following with this one (which is another personal best), so things are still going well! Enjoy!

V4lLta8SZcg

Sporto

[woofman81]

Oh come on, give us a hint lol! Regarding your reps with 405....

Man, you go up to 125's on DB shoulder press? Mind=blown!

Sick vid too. Making those 110's look light. Thanks for the daily motivation Tommy :)

[gtpro700]

Tommy your lifts seriously blow my mind everytime I see your workouts! Motivating as all hell and also gives me confidence to lift heavier.

Also wondering if you figured out what was giving you that swole in your "pre-workout concoction" you mentioned before? Thanks and keep up the great work!

[Sporto1633]

Chest/Calves/Abs

Barbell Incline Press
365X1 - PR!
375X1 - PR!
315X6 drop 225X8 drop 135X10 - TOAST!

Barbell Bench Press
275X12
295X8
315X6 drop 225X8 drop 135X10 - EVEN MORE TOAST!

Machine Pec Deck Flys
265X10
280X8
295X6 drop 175X10

Hammer Strength Super Horizontal Calf Press
8ppsX10 - Sporto Tempo
8ppsX10 - Sporto Tempo
8ppsX8 - Sporto Tempo

Hammer Strength Seated Calf Press
3ppsX8 - Sporto Tempo
3ppsX8 - Sporto Tempo
3ppsX6 - Sporto Tempo

Hammer Strength Ab Crunch Machine
75X12
75X12
75X12

~Ok, so I am finally getting back to hitting multiple muscle groups per day now. A lot of times during tax season, I shave my split down to account for the lack of time and typically will hit just one muscle group per day as best as I can. So, starting small, I added in some smaller muscle groups to chest just to get back into the swing of it. I'm really kind of preparing myself for when I get back to Indy and start hitting it even harder! I have a mini-cut planned to start here in about a week and a half to tighten up a little body fat and continue to gain strength. So, for the first time EVER, I will bedoing some light cardio in the offseason lol.

Chest workout felt really good. I started off with incline barbell press and as I was warming up, I decided to "max out" to see about where I was at. It was the first time I've ever attempted 365+, and I even surprised myself with how much I was able to press! I couldn't get a video because my workout partner had to be my spot lol. I know, I know, vids or it didn't happen, but this time you'll just have to take my word for it!

Weekend

I just want to give a shout out to one of my clients, Evan Horn. He competed this last weekend and took the light heavyweight class, as well as the overall, at his show this weekend. His conditioning was flawless, and his total-package physique was just too much for everyone else there. He said they immediately put him off to the side in prejudging, which freaked him out at first, but I later explained that it was because he was so far above everyone else, that it was blatently obvious as soon as they walked out that he was going to take the class. The exact same thing happened to me at both the NPC show and my first pro show lol. We all walked out, I started off on the end, we did 2 quarter turns (to face the back), the put me front in center for 2 poses, then I was off to the side for the rest of prejudging. At first I thought it was a bad thing because maybe I was just too small to hang with the mass monsters. As it turned out, it was the other way around :)

So again, a big congrats to my boy Evan - he worked his tail off, believed in my plan (as well as my food sources lol), and nailed my 2 week peak to perfection. It all paid off and he came out on top!

Movie Quote Of The Day:

"It doesn't matter how you get to the pot of gold B-to-the-Ri, all that matters is that you beat the leprechauns."

Sporto

[Sporto1633]

Oh come on, give us a hint lol! Regarding your reps with 405....

Man, you go up to 125's on DB shoulder press? Mind=blown!

Sick vid too. Making those 110's look light. Thanks for the daily motivation Tommy :)

Nah man, I can't! I don't wanna ruin the shock value of the video!

Yeah, the 125's is as far as LA Fitness goes unfortunately, which sucks for me because I always have to use barbell stuff for bigger muscle groups :(

Thanks! Hope prep is going well!


Tommy your lifts seriously blow my mind everytime I see your workouts! Motivating as all hell and also gives me confidence to lift heavier.

Also wondering if you figured out what was giving you that swole in your "pre-workout concoction" you mentioned before? Thanks and keep up the great work!

Thanks, I appreciate that! Always strive to keep pushing to the heavier weight. Try not to get complacent and don't be afraid to attempt weight you have never done before. Keep pushing your body to go beyond what you think you can do - you might just end up surprising yourself! :D

I think I have it narrowed down to two ingredients...I want to make sure that it is either one of those, or both of them, that gives me that feel before I say anything...

Sporto

[fltallpaul]

Nice Tommy...that incline is silly....and now I officially have another goal thanks to you!

[Sporto1633]

Back!

Top Sets

HS Lat Pulldowns: 5p+25psX6 drop2p+25X12
Barbell Bent Over Rows (little loose form): 455X4 drop 275X12, 405X8
HS Pullovers: 3p+25psX10, 4ppsX8

~ I've got quite a bit of work to do tonight, so this is gonna be short. I just had enough time to do a 1 hour long back blitz workout. No time to work up on deadlift or anything, so I went straight to some exercises that I could just load up and go. Good work today, great pump from the drop sets, and oh my good lord is my chest ever sore today lol. Hopefully arms will be good to go tomorrow because I have a few things I wanna try and get on video ;)

Oh, on a side note, my daughter started to get her first tooth growing in - so that was exciting! She is so adorable...she's at that age where she is developing her personality and it is just the greatest thing ever to me. Here is a picure of her that was taken earlier today - maybe you guys can now see why she just melts my heart :)

http://i60.photobucket.com/albums/h6/Sporto4323/Bryn-3.jpg

Anyway, hope everyone has a great night!

Sporto

[Sporto1633]

Nice Tommy...that incline is silly....and now I officially have another goal thanks to you!

Awesome! Always gotta keep pushing! We gonna get a lift in when my brother and I are down there in June?

Sporto

[woofman81]

You and your wife created one beautiful daughter Tommy. Congrats! I can't wait to be a father someday. Just gotta find a women first lol :)

[Sporto1633]

You and your wife created one beautiful daughter Tommy. Congrats! I can't wait to be a father someday. Just gotta find a women first lol :)

Thanks! You'll make a great dad when the time finally comes - it's probably one of the greatest things you can do in life (being a daddy) next to giving your life to saving another.

By the way, the pics you requested of former clients were posted in my other training journal in the contest prep section...

Sporto

[woofman81]

Thanks! You'll make a great dad when the time finally comes - it's probably one of the greatest things you can do in life (being a daddy) next to giving your life to saving another.

By the way, the pics you requested of former clients were posted in my other training journal in the contest prep section...

Sporto

Yeah I just saw them earlier. I can't keep track of all these Sporto Journals lol!

Uhhhh yeah, that Evan guy looked insane. His conditioning had that hard, grainy look similar to what you bring to the stage. All that broccoli and sweet potatoes really works I see lol!

Also, if you don't mind, I might be pm'ing you again this weekend. I'm 15 weeks out tomorrow and would really appreciate your opinion on how you think my conditioning is thus far.

I've seen you post similar type critiques in other threads and you're really good with analyzing a person's physique.

[Sporto1633]

Yeah I just saw them earlier. I can't keep track of all these Sporto Journals lol!

Uhhhh yeah, that Evan guy looked insane. His conditioning had that hard, grainy look similar to what you bring to the stage. All that broccoli and sweet potatoes really works I see lol!

Also, if you don't mind, I might be pm'ing you again this weekend. I'm 15 weeks out tomorrow and would really appreciate your opinion on how you think my conditioning is thus far.

I've seen you post similar type critiques in other threads and you're really good with analyzing a person's physique.

Sounds good - I will give you an honest critique. I just never want to step on anyone's toes (like a trainer you are working with). For instance, I don't want to give an honest critique of someone where in my opinion they might be behind, and have the other trainer take that as a personal attack towards them or their methods. See what I mean? That's why I try to be careful because everyone has their own process and I respect that.

But if you want an honest opinion from me, just hit me up!

Sporto

[snagency]

http://i60.photobucket.com/albums/h6/Sporto4323/Bryn-3.jpg


ahhhh, cute lil mini T.J. indeed (well that's Tia Jae for the feminine version i guess).. :)

[jessedha]

ahhhh, cute lil mini T.J. indeed (well that's Tia Jae for the feminine version i guess).. :)
Hi, Tommy def subbed. Just wondering if you think meal frequency matters for someone trying to get like this: http://imagecdn.bodybuilding.com/img/user_images/growable/2010/07/03/22607681/gallerypic/1noEetSPRmCcmk0SOVlch98mITQc1999.jpeg. The thing is I'm not trying to insult, but rarely do bodybuilders show good unflexed abs. It's what I'm after even if I forever will try to be PEELED AND HUGE. I know his legs aren't that big but his abs seem out of this world. Are those really his abs unflexed? Is that really bodyfat for abs or do you think he's just manipulating the look and it's not really low bodyfat at all?

With that said, do you think I'd have to care about my diet as much as food selection goes and meal frequency goes, like I'm on a contest diet to look like this? If so, what do you think is optimal meal frequency and do I absolutely have to stick to a strict diet with no slips(the occasional burrito here and there)? Thanks, Tommy for your answers. I have the utmost respect for you and even more when I discovered SideFX. I haven't seen anybody reach that condition yet, where look dry and peeled like they weren't tanned yet, but actually are. Only one pic I've seen reaches this: http://www.wnbf.net/images/FPO-home-competitions-photo.jpg. So good job.

[gtpro700]

His abs are definitly flexed and tommy was a lot leaner then this guy by judging from his legs. You will have to eat like someone essentially getting ready for a contest to get ultra lean but yes sparingly you can have a cheat here and there. Tommy I bet will add his own view on things but just my 2 cents.

[jessedha]

His abs are definitly flexed and tommy was a lot leaner then this guy by judging from his legs. You will have to eat like someone essentially getting ready for a contest to get ultra lean but yes sparingly you can have a cheat here and there. Tommy I bet will add his own view on things but just my 2 cents.

Thank you for the reply. I guess what I'm trying to say is while everybody cares about striated glutes, I care more about having a crazy midsection as him. Reps to anyone on here who can post the craziest defined and separated abs ever, UNFLEXED. I'm also talking about serratus and obliques, and most importantly small waist. I haven't seen a bodybuilder with a defined and separated small waist with SIZE to boot ever except Isaiah Southward and Jeff Rodriguez. Yeah, I wish Tommy would come back to post soon):

[gtpro700]

Here is a bodybuilder that has what you want but he is not natural. This is also sadly to say probably not the most attainable goal to set as well. Also you mentioned you dont care about striated glutes you just want a sick midsection but sorry to be the bearer of bad news but you cannot spot reduce fat for a certain area of the body.(sorry to all the folks that wear those stupid wraps around their abs) If you have striated glutes you most likely have a crazy midsection. Some people however hold fat differently in certain areas. So maybe someone could have crazy abs but a jello ass or vice versa. Again just my insight. Goodluck either way!

[jessedha]

Here is a bodybuilder that has what you want but he is not natural. This is also sadly to say probably not the most attainable goal to set as well. Also you mentioned you dont care about striated glutes you just want a sick midsection but sorry to be the bearer of bad news but you cannot spot reduce fat for a certain area of the body.(sorry to all the folks that wear those stupid wraps around their abs) If you have striated glutes you most likely have a crazy midsection. Some people however hold fat differently in certain areas. So maybe someone could have crazy abs but a jello ass or vice versa. Again just my insight. Goodluck either way!

I wasn't trying to sound arrogant though. It would be great if I had striated glutes, I just put more priority to the midsection. Of course I would never sacrifice my size to have an unreal midsection. But def repped haha, even though I've seen Serge, it's a reminder of how aesthetic he was.

[Sporto1633]

Update!

Wow...has it really been a couple of weeks? I've been so busy lately that time just seemed to fly right by. I have a lot of really exciting things happening all at once, which makes it even worse. That, and sometimes I just need a complete break from this place :) If you are a veteran posting on message boards, you know exactly what I'm talking about!

Training

As far as training is concerned, things are right on track. I'm still continually making small improvements, some lifts are still going up, and I'm still slowly but surely reaching new personal bests on lifts. Just yesterday I finally hit the 125s on DB Military Press for 7 reps (was aiming for 5-6 and surprised myself!) and a few days ago I did some BB Bent Over Rows for a set of 405X8 drop 315X8 drop 225X8. So things are still right on track with where I want to be for the moment. Today I may switch things up to a more max strength/rest pause approach ad continue that for a good 6-8 week block for a nice change of pace.

Nutrition

Now that tax season is over, I am finally able to pay much more attention to the details (i.e. macro numbers) of my meals. Up to this point, I was just eating good sources and eyeballing amounts. But, after seeing my bodyweight creep up over 230, it's time to pull in the reigns, start hitting numbers, and add in a little cardio. I mean, hey, summer is coming up, right? :) What better time to tighten up a little bit.

Supplementation

My supplementation right now is pretty simple...

Breakfast: multi, joint, EFA, vit d3, vit c, probiotic
Pre-Workout Meal: CLA
Pre-Workout: Novem
Intra-Workout: Xtend, Citrulline Malate, Beta Alanine
Post Workout: Whey, AAKG, Pro Liver
Evening Meal: Sesamin, joint, probiotic

Starting today, I am going to add in ALCAR and green tea extract and DAA, as well as I might add in a fat burner and/or yohimbine HCL as well.



So while it was nice to take a break from the boards, it's nice to be back and posting again. It has been a real balancing act trying to make sure that the important things in life are all getting the attention they deserve. I love training, and I love competing (and believe it or not, I love debating endlessly with some of you on here lol), but at the end of the day, some things in life are just more important. Having saig that though, I will hopefully be announcing something really exciting in here, so for those that follow and care, stay tuned ;)

On tap for tonight...LEGS!

Sporto

[AllGenetix]

your intra-workout could be combined into one supplement (Core ABC!) haha, strong company pimp, haha.

your strength is just crazy!

[Sporto1633]

ahhhh, cute lil mini T.J. indeed (well that's Tia Jae for the feminine version i guess).. :)

Thanks man...she just steals my heart :)


Hi, Tommy def subbed. Just wondering if you think meal frequency matters for someone trying to get like this: http://imagecdn.bodybuilding.com/img/user_images/growable/2010/07/03/22607681/gallerypic/1noEetSPRmCcmk0SOVlch98mITQc1999.jpeg. The thing is I'm not trying to insult, but rarely do bodybuilders show good unflexed abs. It's what I'm after even if I forever will try to be PEELED AND HUGE. I know his legs aren't that big but his abs seem out of this world. Are those really his abs unflexed? Is that really bodyfat for abs or do you think he's just manipulating the look and it's not really low bodyfat at all?

With that said, do you think I'd have to care about my diet as much as food selection goes and meal frequency goes, like I'm on a contest diet to look like this? If so, what do you think is optimal meal frequency and do I absolutely have to stick to a strict diet with no slips(the occasional burrito here and there)? Thanks, Tommy for your answers. I have the utmost respect for you and even more when I discovered SideFX. I haven't seen anybody reach that condition yet, where look dry and peeled like they weren't tanned yet, but actually are. Only one pic I've seen reaches this: http://www.wnbf.net/images/FPO-home-competitions-photo.jpg. So good job.

Generally speaking, you aren't going to notice a difference really between 3-4 meals a day versus 5-6+ meals a day. You may notice things like satiety and possible peak/valley energy levels, but not much else beyond that and it won't effect you getting to that level of leanness.

You can use a simple, basic approach to start heading your physique that way. There would be no reason for you to get complicated with it at this stage in your endeavor. Just focus on high quality foods, and start hitting a good macronutrient ratio for you, rinse and repeat for a long time.

Let the meal frequency be dictated by your lifestyle. If it's easier to eat 4 meals a day rather than 6, then just eat 4. A good way to look at the nutritional picture is this:

Overall calorie will dictate weight gain/loss
The quality of that weight gain/loss can be achieved through good ratios of macros for you indiviudally.

A good place to start is to set overall cals at a number you think is around your maintenance. If you hit that number 3-4 days in a row and bodyweight stays relatively the same, then there ya go. Work from that number. Lower a couple hundred cals and start there for your diet. Set protein around 1.1-1.2g/lb body weight (1g = 4 cals). Then set fats at around 22-25% (1g = 9 cals). Then, carbs make up the rest (1g = 4 cals). Simple math, get your macros, hit numbers EVERY DAY, train your butt off, add in cardio/reduce cals as needed, rinse and repeat.

Hope that helps.


His abs are definitly flexed and tommy was a lot leaner then this guy by judging from his legs. You will have to eat like someone essentially getting ready for a contest to get ultra lean but yes sparingly you can have a cheat here and there. Tommy I bet will add his own view on things but just my 2 cents.

Probably not initially though - I think he can just get a good base going to start heading that way, and then when he reaches a certain point that he wants to take it up a notch, he will have to pay attention to more details...


Thank you for the reply. I guess what I'm trying to say is while everybody cares about striated glutes, I care more about having a crazy midsection as him. Reps to anyone on here who can post the craziest defined and separated abs ever, UNFLEXED. I'm also talking about serratus and obliques, and most importantly small waist. I haven't seen a bodybuilder with a defined and separated small waist with SIZE to boot ever except Isaiah Southward and Jeff Rodriguez. Yeah, I wish Tommy would come back to post soon):

We all carry body fat in different dispositions, so while you may start to lean out, you won't necessarily lean out where YOU want to lean out :( Just keep going until you get the look you want.


Here is a bodybuilder that has what you want but he is not natural. This is also sadly to say probably not the most attainable goal to set as well. Also you mentioned you dont care about striated glutes you just want a sick midsection but sorry to be the bearer of bad news but you cannot spot reduce fat for a certain area of the body.(sorry to all the folks that wear those stupid wraps around their abs) If you have striated glutes you most likely have a crazy midsection. Some people however hold fat differently in certain areas. So maybe someone could have crazy abs but a jello ass or vice versa. Again just my insight. Goodluck either way!

Agreed!


I wasn't trying to sound arrogant though. It would be great if I had striated glutes, I just put more priority to the midsection. Of course I would never sacrifice my size to have an unreal midsection. But def repped haha, even though I've seen Serge, it's a reminder of how aesthetic he was.

Yep, like I said, just keep going until you like what you see!

Sporto

[jessedha]

Thanks man...she just steals my heart :)



Generally speaking, you aren't going to notice a difference really between 3-4 meals a day versus 5-6+ meals a day. You may notice things like satiety and possible peak/valley energy levels, but not much else beyond that and it won't effect you getting to that level of leanness.

You can use a simple, basic approach to start heading your physique that way. There would be no reason for you to get complicated with it at this stage in your endeavor. Just focus on high quality foods, and start hitting a good macronutrient ratio for you, rinse and repeat for a long time.

Let the meal frequency be dictated by your lifestyle. If it's easier to eat 4 meals a day rather than 6, then just eat 4. A good way to look at the nutritional picture is this:

Overall calorie will dictate weight gain/loss
The quality of that weight gain/loss can be achieved through good ratios of macros for you indiviudally.

A good place to start is to set overall cals at a number you think is around your maintenance. If you hit that number 3-4 days in a row and bodyweight stays relatively the same, then there ya go. Work from that number. Lower a couple hundred cals and start there for your diet. Set protein around 1.1-1.2g/lb body weight (1g = 4 cals). Then set fats at around 22-25% (1g = 9 cals). Then, carbs make up the rest (1g = 4 cals). Simple math, get your macros, hit numbers EVERY DAY, train your butt off, add in cardio/reduce cals as needed, rinse and repeat.

Hope that helps.



Probably not initially though - I think he can just get a good base going to start heading that way, and then when he reaches a certain point that he wants to take it up a notch, he will have to pay attention to more details...



We all carry body fat in different dispositions, so while you may start to lean out, you won't necessarily lean out where YOU want to lean out :( Just keep going until you get the look you want.



Agreed!



Yep, like I said, just keep going until you like what you see!

Sporto

Very detailed response. I have to ask though what percentage of calories are coming from protein(1-1.2 is not exactly in line with 22-25% lol), and also do these percentages change when the bodyfat starts coming off at faster rates or just calories go lower, facilitating lower amounts of macros, but percentages still stay the same?

[Sporto1633]

Legs

Oh, do I LOVE leg day! Tonight started off with a bang...I haven't done SLDLs for a while now, so since my back/lower back wasn't tight from my last back day, I decided to give it a shot. My strength felt really good tonight, and with each set, I kept surprising myself with how "light" the weight felt. My final set I loaded up 500 lbs. (yes, I put the 2.5 plates on lol) and repped out 8 of those bad boys. I honestly think I might try to see how many time I can do 405 because as I was working my way up, I felt like I could have done those forever lol. The only other cool thing I did was I worked up to 315 on BB Walking Lunges finally. It's nice when the IT bands are flaring up and I can actually use heavy weight on those! Although, I'm sure I will pay for it tomorrow because as soon as I finished my last set, my glutes started to cramp a little!

Tomorrow is going to be an off day, but I will likely get up and do some cardio and dynamic stretching.

I have quite a few topics I want to ramble off about, so when I get some time, I will go back to my original setup and start blogging with my old format.

Videos coming!

Sporto

[Sporto1633]

Very detailed response. I have to ask though what percentage of calories are coming from protein(1-1.2 is not exactly in line with 22-25% lol), and also do these percentages change when the bodyfat starts coming off at faster rates or just calories go lower, facilitating lower amounts of macros, but percentages still stay the same?

I don't determine a protein intake by percentage of calories. My method of determining protein is based on some general guidelines outlined in Lyle McDonald's Protein Book. The amounts vary based on the individual goals of the person at the time.

Typically, I keep the methods constant, so each time cals go lower, I recalculate the macros based on the way that I calculated them initially.

Sporto

[HBMax]

Legs

Oh, do I LOVE leg day! Tonight started off with a bang...I haven't done SLDLs for a while now, so since my back/lower back wasn't tight from my last back day, I decided to give it a shot. My strength felt really good tonight, and with each set, I kept surprising myself with how "light" the weight felt. My final set I loaded up 500 lbs. (yes, I put the 2.5 plates on lol) and repped out 8 of those bad boys. I honestly think I might try to see how many time I can do 405 because as I was working my way up, I felt like I could have done those forever lol. The only other cool thing I did was I worked up to 315 on BB Walking Lunges finally. It's nice when the IT bands are flaring up and I can actually use heavy weight on those! Although, I'm sure I will pay for it tomorrow because as soon as I finished my last set, my glutes started to cramp a little!

Tomorrow is going to be an off day, but I will likely get up and do some cardio and dynamic stretching.

I have quite a few topics I want to ramble off about, so when I get some time, I will go back to my original setup and start blogging with my old format.

Videos coming!

Sporto

Re: working your way up to 315 on BB walking lunges, does that "315" represent the number of total feet/yards traveled during a single set? Surely you do not mean that you had 315lb load on your back while performing those lunges. But if you were in fact refering to weight, then there are no words to describe my reaction. I can bring nothing to the table except humility. I just can't imagine what that even feels like. Wtf! How do you not get stuck at the bottom? I mean....wow, holy ****!

[Sporto1633]

Shoulders, Chest, Back, Etc.

Just a quick little recap of the last few days. I have a lot of travelling and vacations coming up, so at least for the next couple of weeks, the updates may be a little sporadic, but once I get back, I will be back to my old setup and posting regularly again.

Shoulder/Trap day went well. I finally broke another all time best by doing 125s on the DB Military Press for 7 reps. I can't remember the last time I even attempted those, but I know I couldn't get up just a couple/few. During prep, I had pulled a muscle in my rear delt/tricep area and couldn't really do much with the rear delt area, so now that it is nice and healed now, I am working back up to the heavier weights on all the machine and DB movements.

Chest day was another good one. Incline press is right around the 315 for 7ish at the moment. I know I was able to do 125s on the incline db press for sets of 12-15 this last workout. I'm finally back up to the entire stack on the pec deck, and hopefully I can continue that momentum for the next couple of years to really improve my chest.

Back day is work day. My back is where I get killed the most on stage, so this is where I need to buckle down. This last workout, I started out with rack deadlifts below the knee and worked up to 675 for sets of 8. Then, I brought back rack chins for the first time in I don't know how long, and only worked up to 170 in the lap. I should be back up to up over 200 before too long. Then I went to some machine work and found myslef now having to add weight to the stack, which especially for my pulldown movements, is a pleasant sign.

So all in all, workouts are still going well. I have a bicep/tricep day coming up and I'm going to try and get 185 on the standing barbell curl for a good 4-5 reps on video. Other than that, I'm just trying to get my grow on!

Sporto

[Sporto1633]

Re: working your way up to 315 on BB walking lunges, does that "315" represent the number of total feet/yards traveled during a single set? Surely you do not mean that you had 315lb load on your back while performing those lunges. But if you were in fact refering to weight, then there are no words to describe my reaction. I can bring nothing to the table except humility. I just can't imagine what that even feels like. Wtf! How do you not get stuck at the bottom? I mean....wow, holy ****!

Actually, it does mean that I had 315 on my back and did lunges :)

I'll have to get it on video next time...

All I can really say is that not only are legs a strong point for me, but I have worked up to that weight over a long period of time...

Sporto

[Sporto1633]

Hey guys,

The last time I posted, I was heading out for a nice vacation with the family. Some of you who follow me were already aware, but most of you still aren't. Unfortunately, while I was away, my father passed away very unexpectedly. Ever since, I've had a lot I've had to deal with in addition to all of the emotions I was trying to sort through. The last few weeks, all of my time online was spent handling emails and clients, and even those were suffering from the attention I normally give. So, I apologize for the absence and for those still waiting to hear back from PMs (I have over 80) I WILL get back to you as soon as I can!

Anyway, After this 4th of July weekend (I'll be back home on Thursday), I plan to start this journal back up in full force with pics, video blogs, you name it. I think it will be a good thing to show to the community how even those of us that have been doing this awhile get knocked down every now and again off of our game and how we choose to get right back on the horse and start reaching for our goals again. Which, thinking about that really stinks too because I was on a roll and getting stronger :( Oh well, the nice thing will be that you will see me after a few weeks of barely lifting and not paying attention to nutrition and how I transform back inot beast sporto mode when I tighten the reigns and start hammering away!

I hope everyone has a fun and safe 4th of July (for those celebrating it) and I look forward to teaming back up with the community within the next few days!

Oh, and PS - if anyone makes fun of my fat pics I'm going to post in a couple of days - I WILL BREAK YOU!

That is all :)

Sporto

[jessedha]

Hey guys,

The last time I posted, I was heading out for a nice vacation with the family. Some of you who follow me were already aware, but most of you still aren't. Unfortunately, while I was away, my father passed away very unexpectedly. Ever since, I've had a lot I've had to deal with in addition to all of the emotions I was trying to sort through. The last few weeks, all of my time online was spent handling emails and clients, and even those were suffering from the attention I normally give. So, I apologize for the absence and for those still waiting to hear back from PMs (I have over 80) I WILL get back to you as soon as I can!

Anyway, After this 4th of July weekend (I'll be back home on Thursday), I plan to start this journal back up in full force with pics, video blogs, you name it. I think it will be a good thing to show to the community how even those of us that have been doing this awhile get knocked down every now and again off of our game and how we choose to get right back on the horse and start reaching for our goals again. Which, thinking about that really stinks too because I was on a roll and getting stronger :( Oh well, the nice thing will be that you will see me after a few weeks of barely lifting and not paying attention to nutrition and how I transform back inot beast sporto mode when I tighten the reigns and start hammering away!

I hope everyone has a fun and safe 4th of July (for those celebrating it) and I look forward to teaming back up with the community within the next few days!

Oh, and PS - if anyone makes fun of my fat pics I'm going to post in a couple of days - I WILL BREAK YOU!

That is all :)

Sporto

Geez, I would fear for my life if those beast forearms got ahold of me.

[gtpro700]

I'm very sorry to hear the news about your father Tommy. My condolences go out to you and your family. I am glad you are getting your life and lifting straightened back out and will be in for the ride. Keep up the hard work! Oh yeah your "fat pictures" probably make me look morbidly obese. lol

[robertfah]

No need to appologize Tommy...condolences to you and your family.

[snagency]

indeed TJ, sorry to hear my friend.

without downplaying the issue - i do look forward to watching how a true champ overcomes the obstacles in life that we all will face at some point or other.

best.

[rakan92]

Sorry to hear that , condolences to u and to your family. No one better suited to come back stronger than u in these situations....such a gr8 example , looking forward to your training, diet, everything..

[njmuscle66]

Tommy
Very sorry for your loss. I remember after your pro victory he posted here. He obviously was really proud of what you accomplished in bodybuilding but more importantly the person that you are. My condolences.

[Spottydog]

No problem at all, thank you for the update. I am so sorry for your loss, and I totally understand.

[Tifflex]

My condolences to you and your family.

[Sporto1633]

Update!

Has another week passed already? Wow, does time fly! This first week back has been pretty good. I can't say I'm excited to report the weights/sets that I am using right now while I get my groove back though :) But hey, you gotta start somewhere, right?

Training

As far as training is concerned, I am finally back on track. I have gone to a 16 day split very similar to the one I used for my prep although I am using slightly different intensity techniques. For right now, I am inorporating rest pause sets, as well as some high rep sets (18-20 reps). My volume is relatively light compared to what I am used to, but that's just until I get back into the swing of things. For now, it's lower volume, rest pauses, high reppers, and a whole lot of BEAST.

Nutrition

I'm going to do one more week of the nutrition I am doing right now to see where my weight stabilizes at. For now, my weight is as unknown and mysterious as the Bermuda Triangle, but I plan on getting it back to where I want within the next week :D Protein is around 1.1-1.2g/lb, fats are at 25%, and carbs are the rest. About 5 meals on average a day and macros are split as evenly as I can based on how my daily schedule goes.

Supplementation

I am back on my normal Scivation/Primaforce regimen as well as the other vit/min that I normally take on a daily basis. It's still pretty basic and I don't plan on adding anything into the mix except some DAA after I get going. Other than that, it's just the basics.

Breakfast: multi, joint, EFA, vit d3, vit c, probiotic
Pre-Workout Meal: CLA
Pre-Workout: Novem
Intra-Workout: Xtend, Citrulline Malate, Beta Alanine
Post Workout: Whey, AAKG, Pro Liver
Evening Meal: Sesamin, joint, probiotic

Pictures

Here are a couple of pictures I am posting for my own motivation - these will remind me of who it is that I have to beat the next time I compete!

http://i60.photobucket.com/albums/h6/Sporto4323/SideChestJPG.jpg
http://i60.photobucket.com/albums/h6/Sporto4323/LeanRearBicep.jpg

And now some current pics, of which if I see any snickering going on, I will BREAK YOU :D

http://i60.photobucket.com/albums/h6/Sporto4323/FatRelaxed.jpg
http://i60.photobucket.com/albums/h6/Sporto4323/FatSideChest.jpg

Sporto

[Sporto1633]

I'm very sorry to hear the news about your father Tommy. My condolences go out to you and your family. I am glad you are getting your life and lifting straightened back out and will be in for the ride. Keep up the hard work! Oh yeah your "fat pictures" probably make me look morbidly obese. lol


No need to appologize Tommy...condolences to you and your family.


indeed TJ, sorry to hear my friend.

without downplaying the issue - i do look forward to watching how a true champ overcomes the obstacles in life that we all will face at some point or other.

best.


Sorry to hear that , condolences to u and to your family. No one better suited to come back stronger than u in these situations....such a gr8 example , looking forward to your training, diet, everything..


Tommy
Very sorry for your loss. I remember after your pro victory he posted here. He obviously was really proud of what you accomplished in bodybuilding but more importantly the person that you are. My condolences.


No problem at all, thank you for the update. I am so sorry for your loss, and I totally understand.


My condolences to you and your family.

Thank you for all the condolences from everyone - it means a lot!

Sporto

[bballbrett5]

lookin massive, coach.

[gtpro700]

Im glad your back to posting. You are extremly motivating and I cant wait to see you get back into the swing of things. Oh yea I love the "fat" pictures lol still have abs so your not fat :P Hopefully one day I can be fat like you lol Keep up the hard work!

[jackedrabbit]

Tommy, haven't posted here in a while but I lurk in some "big name" logs here and there. I know you don't always do the same exercises and use different principles, but do you even have a general split? Or at least a cycle that you follow?

I've tried to follow along but it seems like you just work out whatever you feel like doing whenever you get the time? lol.

Correct me if I'm wrong please?

Like for example, I see you doing chest/tri , back/bi, shoulders then legs and then BOOM all of a sudden I see chest/back or some other combo!

Can you please clear this up?

[jessedha]

Update!

Has another week passed already? Wow, does time fly! This first week back has been pretty good. I can't say I'm excited to report the weights/sets that I am using right now while I get my groove back though :) But hey, you gotta start somewhere, right?

Training

As far as training is concerned, I am finally back on track. I have gone to a 16 day split very similar to the one I used for my prep although I am using slightly different intensity techniques. For right now, I am inorporating rest pause sets, as well as some high rep sets (18-20 reps). My volume is relatively light compared to what I am used to, but that's just until I get back into the swing of things. For now, it's lower volume, rest pauses, high reppers, and a whole lot of BEAST.

Nutrition

I'm going to do one more week of the nutrition I am doing right now to see where my weight stabilizes at. For now, my weight is as unknown and mysterious as the Bermuda Triangle, but I plan on getting it back to where I want within the next week :D Protein is around 1.1-1.2g/lb, fats are at 25%, and carbs are the rest. About 5 meals on average a day and macros are split as evenly as I can based on how my daily schedule goes.

Supplementation

I am back on my normal Scivation/Primaforce regimen as well as the other vit/min that I normally take on a daily basis. It's still pretty basic and I don't plan on adding anything into the mix except some DAA after I get going. Other than that, it's just the basics.

Breakfast: multi, joint, EFA, vit d3, vit c, probiotic
Pre-Workout Meal: CLA
Pre-Workout: Novem
Intra-Workout: Xtend, Citrulline Malate, Beta Alanine
Post Workout: Whey, AAKG, Pro Liver
Evening Meal: Sesamin, joint, probiotic

Pictures

Here are a couple of pictures I am posting for my own motivation - these will remind me of who it is that I have to beat the next time I compete!

http://i60.photobucket.com/albums/h6/Sporto4323/SideChestJPG.jpg
http://i60.photobucket.com/albums/h6/Sporto4323/LeanRearBicep.jpg

And now some current pics, of which if I see any snickering going on, I will BREAK YOU :D

http://i60.photobucket.com/albums/h6/Sporto4323/FatRelaxed.jpg
http://i60.photobucket.com/albums/h6/Sporto4323/FatSideChest.jpg

Sporto

You're kidding me right? I'd be so happy with your body, Tommy. I'm probably half your size and I don't even have ab definition yet while you're just standing there, unflexed, and I can see all six.

[snagency]

we're always our own worst critics, aren't we? :D

lookin stout dude..i know we may feel a lil soft when we're not at sub 5%bf, but you're carrying the extra weight very well. :cool:

[Sporto1633]

Thank you for the comments guys, it means a lot!

The journey is going to be delayed yet a little longer - I was recently involved in a car accident that almost cost me my life. A semi driver wasn't paying attention, and as I was slowing down on an interstate entering a construction zone, a semi plowed me over leaving nothing left of my vehicle except the space I was occupying. I'm extremely lucky and thankful to still be alive. I know it seems like every time I start this journal back up, I end up disappearing, but this has really been a year for the record books to say the least. Sometimes when it rains, it pours! Anyway, I will be working my way back into some lifting soon, so as soon as I do, I will try to start up some v-logs andhave some fun with the rest of this offseason!

Oh, and you know that whole "life flashes before your eyes" and "everything moves in slow motion" stuff people talk about? Yeah....totally true...

Sporto

[jessedha]

Thank you for the comments guys, it means a lot!

The journey is going to be delayed yet a little longer - I was recently involved in a car accident that almost cost me my life. A semi driver wasn't paying attention, and as I was slowing down on an interstate entering a construction zone, a semi plowed me over leaving nothing left of my vehicle except the space I was occupying. I'm extremely lucky and thankful to still be alive. I know it seems like every time I start this journal back up, I end up disappearing, but this has really been a year for the record books to say the least. Sometimes when it rains, it pours! Anyway, I will be working my way back into some lifting soon, so as soon as I do, I will try to start up some v-logs andhave some fun with the rest of this offseason!

Oh, and you know that whole "life flashes before your eyes" and "everything moves in slow motion" stuff people talk about? Yeah....totally true...

Sporto

Geez, that was close. It'd be enough for me to constantly look every which way when I'm driving, paranoia extreme. Then again, that wouldn't help either. Definitely looking forward to some v-logs.

[Carlito99]

Glad you're okay, Tommy!

[robertfah]

Damn Tommy, sorry to hear you've come upon some bad times lately. Good to hear you came out of the accident unhurt. Take some time and rest, the journal and your followers will always be here.

[wehttam]

Thank you for the comments guys, it means a lot!

The journey is going to be delayed yet a little longer - I was recently involved in a car accident that almost cost me my life. A semi driver wasn't paying attention, and as I was slowing down on an interstate entering a construction zone, a semi plowed me over leaving nothing left of my vehicle except the space I was occupying. I'm extremely lucky and thankful to still be alive. I know it seems like every time I start this journal back up, I end up disappearing, but this has really been a year for the record books to say the least. Sometimes when it rains, it pours! Anyway, I will be working my way back into some lifting soon, so as soon as I do, I will try to start up some v-logs andhave some fun with the rest of this offseason!

Oh, and you know that whole "life flashes before your eyes" and "everything moves in slow motion" stuff people talk about? Yeah....totally true...

Sporto


sorry to hear about your accident wishing u a fast recovery hope to follow your prep in the near future

[Vytis]

Wow, you were a lucky man to walk away from that accident. Something/somebody was on your side. Makes you appreciate your life a bit, huh?

[adminJaxon]

Sorry to hear about that Tommy, I wish you a speedy recovery bud!

[eriram]

Hey Sporto, just here pulling for you man. Thoughts and prayers and hope your doing well.

[Sporto1633]

Geez, that was close. It'd be enough for me to constantly look every which way when I'm driving, paranoia extreme. Then again, that wouldn't help either. Definitely looking forward to some v-logs.

Hopefully they will be coming very soon!


Glad you're okay, Tommy!

Me too - glad to still be here!


Damn Tommy, sorry to hear you've come upon some bad times lately. Good to hear you came out of the accident unhurt. Take some time and rest, the journal and your followers will always be here.

It was just my time to go through some challenges - no one goes through life unscathed...I'm just glad it wasn't any worse than it was...


sorry to hear about your accident wishing u a fast recovery hope to follow your prep in the near future

Thanks, I appreciate that!


Wow, you were a lucky man to walk away from that accident. Something/somebody was on your side. Makes you appreciate your life a bit, huh?

Absolutely, especially now that I have a family!


Sorry to hear about that Tommy, I wish you a speedy recovery bud!

Thanks - the faster the better! I have been missing the gym bad!


Hey Sporto, just here pulling for you man. Thoughts and prayers and hope your doing well.

Thank you - that means a lot - I'm finally doing better and can start building things back up!

Sporto

[Sporto1633]

So today marks a very good day! After several weeks of extensive physical therapy, I have finally been cleared to start working out and do exercises that don't cause any pain. This is very exciting for me as I have been out of the gym for a little over 3 months now (other than a handful of workouts).

For those that don't know the details:

I was driving on an interstate and heading into a construction zone. I slowed down to the posted speed limit of 45mph. As I entered the construction zone, a semi driver not paying attention did NOT slow down and plowed directly into the back end of my car driving around 80mph. I will see if I can get some pictures up, but believe me when I tell you that the trunk of my car ended up hitting me in the back of the head - there was literally nothing left of the back end of my car. The doctors have no explanation for me being alive today other than the fact of the shape I am in and how much impact my body was able to absorb without literally snapping my neck (when you see the pictures, you'll understand). As it turns out, everything structurally ended up being ok somehow. I ended up with some extraordinary whip-lash in my neck and back as well as a partially ruptured IT band on my left leg. Other than that, just some lacerations that were stitched up and have scarred over nicely. It was a very surreal experience to say the least. I am still dealing with some psychological issues as a result of the accident (and more than likely also my father's death) and the trauma associated with it. Nothing like me going to the nuthouse or anything, just having trouble sleeping, freaking out in the car when idiot drivers do stupid stuff, etc. I would even say there was some mild depression in the mix because of not being able to workout or live my life the way that I was.

However, as I said earlier, today marks the beginning of a new journey for me since I am now able to start working out with all things that don't cause pain. It's not ideal, but it's a start! Hopefuly this log will be able to show my progress as I take on some of the challenges I've been dealt and STILL make my way back to the stage and continue to be a force in the IFPA and NPC. I have a lot of work to do - and it all starts tomorrow...

Sporto

[nads786]

Wow, that is crazy stuff, glad you're fine and there wasn't anything extensive to prevent you from lifting for the long term. You got very lucky, hopefully the 3 months helps you gain some new PRs and mass!

[snagency]

I have a lot of work to do - and it all starts tomorrow...

been thru a nasty crash myself man..permanent injuries incurred that you would never even guess if i didn't tell you what it was. we survive, we move on.

now, it's time for you to move on.

just do it. ;)

(hope Nike doesn't sue me)

[Sporto1633]

Wow, that is crazy stuff, glad you're fine and there wasn't anything extensive to prevent you from lifting for the long term. You got very lucky, hopefully the 3 months helps you gain some new PRs and mass!

Let's hope so! I'll have to nurse some nagging injuries that will take more time to heal, but at least the extra activity will be a fresh start!


been thru a nasty crash myself man..permanent injuries incurred that you would never even guess if i didn't tell you what it was. we survive, we move on.

now, it's time for you to move on.

just do it. ;)

(hope Nike doesn't sue me)

Sorry to hear that - but you are right, life goes on and it's how you CHOOSE to handle it that matters the most...

Sporto

[Sporto1633]

Seeing as how one of my businesses is in a different city than where I live, I am off to try and find a good gym to see what all I'll be able to do today...

I haven't felt this excited since I was a kid who still believed in Santa Clause the night before Christmas!

Sporto

[eriram]

Welcome back and I'll be cheering for you!!!

[SideFX]

Damn, sounds like you've had a rough go these past few months Tommy, I'm very sorry to hear about the personal losses and set backs. Can't wait to see you get back on track and continue to defy the odds, you are a true inspiration.

[MASSMADETOLAST]

It's great to hear about you being back in the gym again bro. That pic you sent me of what was left of your car gave me serious goosebumps!!! I'm gonna try and make it to the Natural Northern USA's this Saturday to support Big D, and he mentioned that you'd be there as well so I really wanna try and get down there. Take it easy and again, welcome back brother!!!

-Kevin Frasard

[-FitDaddy-]

Hope things are going well, Tommy. You are an inspiration to so many of us here! Prayers your way.

[Sporto1633]

Hello everyone!

Wow, what a crazy year it has been! I don't think I've ever had a year of my life where so much has gone on all at the same time! It really has taken me until now to even get my bearings from all the events that occured last year alone, but things have finally started to settle back down (only to fire right back up for tax season!) to where I can start my journal back up and keep myself on track to reaching my goals. I never find myself more accountable than when I have a current journal that I post in on a regular basis logging everything that is going on. That, and I also enjoy browsing around the forums trying to help others out in doing the same thing!

Anyway, for those that maybe follow or keep tabs on me but don't know, back in June my father passed away. It came as a really big shock out of nowhere and I happened to be on vacation the day that it occurred. My father had been in a wheelchair for over 20+ years and suffered many health problems, but still got up every day and went to work for himself. Most people in his situation would have settled to just stay at home and live off of the government, but not my dad...that's just the type of guy he was. It was a very emotional experience for me, and something I am still trying to work through to this day. I have my moments every once in a while, as I am sure I will as long as I live, but because of the support of my wife and family, I have been able to slowly cope with the situation and start the healing process. Losing a close relative, let alone a parent, is always tough...I am just thankful he lived as long as he did and was able to spend a lot of quality of time with him in the last few years of his life. Here is a picture of me, my brother and my dad, who all flew out across the country for my professional debut in 2010:

http://i60.photobucket.com/albums/h6/Sporto4323/bodybuilding-08.jpg

As if that wasn't already enough, about a month or so after my dad passed away, I was almost killed in a car accident. I was on an interstate entering into a construction zone, so I slowed down to the appropriate speed (45mph) as I came up to the site. A semi driver not paying any attention did NOT slow down and crushed my car going about 80mph. We went off to the side of the road and into the railing. All that was left of my car was the driver space I was in. The trunk had actually came up through the back part of the car and hit me in the back of the head. I was extremely lucky, and was told that I probably survived because of the physical condition I was in. I can't even describe to you in words the amount of severe whiplash I suffered, that still to this day gives me a stiff neck and back every morning. Here are a couple of pictures of what was left of my car:

http://i60.photobucket.com/albums/h6/Sporto4323/IMG_0540.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/IMG_0538.jpg

As you can see...there wasn't much left! Since then, I have done roughly 16 weeks of intense physical therapy, and for the last month or so, have slowly been working my way back into the gym and doing what I can. One of my injuries was a ruptured IT band that has hindered me from doing any kind of lifting with my legs up until recently. A couple of weeks ago, I got a Cortisone shot in that area, which definitely took away the pain. I was told it should last at least a good couple of months, so hopefully by that time I will be healed enough to not need another one and be ready to start lifting some heavier leg stuff. Until then, everything is light and by feel. The whiplash in my neck and back has kept me from doing any heavy work in those areas as well. A few days ago, I did try to push the envelope a little, but the next morning it took all day for my neck to loosen up, so it's more light and by feel for now.

On top of all that, I have had a heck of a time trying to figure out where my dad had left off with his tax business and where I was to pick up. I had my own tax practice that was separate from his, but now I am working on servicing his clientele, and it's been a challenging experience to say the least to figure out where he left of on everything. I only hope that when it is my time to go that I will have had ample time to get everything in order so the rest of my family will have an easier time dealing with all the crap I have going on :) In the midst of all of this, I have only been able to get to the gym a couple days a week. My wife and I are actually moving back to my home town, Terre Haute, where my tax practice is located. We've decided that it makes more sense for us to be there so that I can give the tax business my full attention all year round for at least the short term, and grow it to the point that it doesn't need me anymore. We bought a nice house, right on one of the really nice golf courses in Terre Haute...which will come in handy after tax season! Unfortunately, my golf clubs were in the trunk when I got in my wreck, so when my settlement comes through, I will have to buy a whole new set. But, it will be nice to just have my own golf cart, and when I want to play, I just hop on and drive 300 feet to the club house :) It's a cute little home nestled away in a cul-de-sac, with a big fenced in yard, deck, hot tub, etc. Here are a couple of pictures of the house:

http://i60.photobucket.com/albums/h6/Sporto4323/IMG_0060.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/IMG_0067.jpg

So that is the house that my family and I will start our new life together. Speaking of, my daughter turned 1 year old a couple of months ago. She is in that fun, cute stage where she is developing her personality, learning to walk, talk, etc. I tell ya, it has been a joy and a blessing being able to watch her grow. With all the negative things that have gone on this past year, having Kera and Bryn to come home to and cheer me up has meant the world to me. Here is a picture of how cool my daughter thinks she is:

http://i60.photobucket.com/albums/h6/Sporto4323/IMG_0089.jpg

So that has been my year in a nutshell! And now I am at a crossroads with what to do with my bodybuilding career. I am trying to decide on whether or not I am going to be able to compete at the level that I was able to achieve anymore. The wreck has really set me back much further than I would have liked, and in order for me to get back to the stage in the condition I want to be in, it's going to take an extra year or two for preparation. Normally that would be just fine, but the tough part about the decision now has to do with my family. Now that Bryn is here and a little older, do I want to spend the necessary time it takes in the gym and in the kitchen to compete at the highest level? Or do I want to spend more time doing family stuff with my wife and daughter? It's really something I am going to have to think about during this next tax season. Fortunately, my contest prep business, for some really strange reason, actually increased while I have been away from the boards all this time - which has actually contributed to my absense here. All of my time online has been spent servicing clients instead of being able to post. I have a bunch of clients competing in early shows this year, which is a first, so I will be able to start going to shows as soon as tax season slows down. I'm sure once I start going to those that the fire of competition will return and I'll have to have a serious talk with the wifey about a possible return to the stage lol.

So for the time being, I am still in transit. We don't officially move in for another couple of weeks, so things will pretty much be adhoc until we get settled in and I can get back into a routine preparing food and working out consistently. Until then, I'm working out about 3-4 days a week with a Max OT style. I try to get in for about an hour or so and squeeze in as much intensity as I can before I leave. Unfortunately, my nutrition hasn't been on par lately. I succumbed to the holiday plethora of foods, and although I am not fat by any means, I'm certainly not as strong or as lean as I want to be. So, in a couple of weeks, I will be implementing my offseason nutrition plan of slowly working my calories up, working in a little cardio, and getting that look back that I so desperately miss. Then, when I can get back to deadlifting 600lbs for 4-6 reps, I will start thinking about which contest has my name written all over it.

I hope everyone had a wonderful holiday season, and I wish you all a blessed and prosperous 2012!

Sporto

[deltpecx]

Sorry to hear about your dad passing.
Glad to see that you and the family are getting through the tough times life brings.

[Beast]

Good to see you posting again Tommy. It has been a rough year for you to say the least. You have a lot of good things in your life (like your family) so stay positive my friend.

You touched on a few things that I have gone through, coming back from an injury and deciding if you want to compete again. Coming back from and injury when you are used to training at a certain level is very psychologically draining. When you are used to squatting and deadlifting 500-600 lbs any less feels like a failure and not good enough. After my lower back injury it took me a couple years before I could squat and deadlift pain free again, but with consistency I got there. Regarding competing, there are multiple reasons why I didn't compete for 7 years, (1) being injuried and not feeling like I could train/compete at my full potential and (2) as you touched on not wanting to put my full attention/effort into prepping for a competition when there are other things in your that need your attention. I have no doubt that you will do what is best for you and your family and it will all work out (no pun intended) in the end :)

[Sporto1633]

Hey everyone! It feels good to be back and posting again! Instead of starting a new log, I figured I would just revive this old one and pick up where I left off a long time ago. Lots of life has happened, but I am finally back into the gym consistently now and at a point where I feel like I can begin posting again on a regular basis. Up until about a month ago, my training and nutrition was pretty hit and miss...training especially - which made it pointless to really try and keep up a training log. I basically just went to the gym when I could, and even then, I would usually only have an hour or less to squeeze something in. The nutrition part just hasn't been tracked, but for the most part I am eating nutritious whole foods, I just don't know exactly what my ratios are or the amounts I'm eating. My body is just maintining a particular weight and look right now as I am slowly building my strength back up to where it used to be.

Other than that, I will be talking about little bits and pieces of all the different things going on as I progress with the journal. For now, I just wanted to get this log back up and rolling so I had a place to start keeping me on track!

Nutrition

I am basically just rotating a lot of the same food sources on a regular basis. Lots of chicken, turkey, extra lean ground beef, egg whites, whole wheat/whole grain pastas and tortillas, brown and white rice, oatmeal, sweet and white potatoes, almonds, natural peanut butter, and occasionally some low fat cheese. I venture off those sources about once a week (usually on Sundays) for some pizza for dinner since that is our designated one night off a week of cooking from scratch. I typically track macros for the first half of the day up to and through post workout, and the last two meals of the day I don't. If I needed to start tracking for the sake of progress, a certain look, etc. then I will, but for now there is really no need.

Supplementation

Very basic. I'm taking the following:

Solgar VM75 Multi-Vitamin
10,000 IU Vitamin D3
1g Vitamin C
6g Fish Oil (I'm also throwing in some left over Sesamin and CLA I have just sitting around to use them up)
Primaforce Elastimine and Cissus (joint care)
2-3g Creatine Monohydrate post workout (there is usually a few grams already in a preworkout)
Beta Alanine + Cirtulline Malate + BCAAs (during workout)
Whatever pre-workout drink I am trying out at the time. Currently I am trying out Mr Hyde for the time being based on a friend's recommendation.

Training

Now that I am training consistently, I have been doing a basic routine that rotates around the days I am able to go to the gym and the time frame I have. As of right now, it's now a set in stone routine - which to be honest - has been refreshing for a change. At this point, I am just making sure I am hitting all muscle groups in all rep ranges, I vary the intenisty techniques here and there between rest pause and heavy drop sets, and am hitting muscle groups about once every 5-6 days. It's worked well for getting me back to where I was before. Within a couple of weeks I will be transitioning back to one of my periodization plans as I have every intention of working my way back to the stage, possibly as soon as next summer/fall. For those that care, I've been able to work back up to these weights for these lifts:

Conventional Deadlifts: 585X2
Parallel Squats: 495X2
Barbell Bench Press: 345X4

Starting with tomorrow's workout, I will be laying things out with my plan and thoughts along the way, so feel free to join along with me in my journey back to the stage!

Sporto

[rakan92]

First haha ! ....I ve been waiting for this for a long long time (srs) , i ve always been checking this for the past months to see if u re back into getting this log going on. Gr8 to to see u posting and i will be following on a daily basis. Hope the family is gr8!

[SiWoZ]

First haha ! ....I ve been waiting for this for a long long time (srs) , i ve always been checking this for the past months to see if u re back into getting this log going on. Gr8 to to see u posting and i will be following on a daily basis. Hope the family is gr8!

^^^^
This!

It's pretty amazing that so soon after a life threatening accident you're already back to weights that most lifters never achieve.

[robertfah]

Good to see you back and posting Tommy! Definitely looking forward to following you progress this coming year. ;)

[nads786]

Awesome bro! Glad to have you back especially with all the things that have happened to you, looking forward to see this workout setup.

[Sporto1633]

First haha ! ....I ve been waiting for this for a long long time (srs) , i ve always been checking this for the past months to see if u re back into getting this log going on. Gr8 to to see u posting and i will be following on a daily basis. Hope the family is gr8!

Awesome - thanks for being patient! I'll try not to disappoint :)


^^^^
This!

It's pretty amazing that so soon after a life threatening accident you're already back to weights that most lifters never achieve.

I think that is a tribute to building up a physique naturally, to be honest. Since I built it up over a long period of time, even a year off didn't cause me to lose that much and I was able to get back to where I was relatively quickly.


Good to see you back and posting Tommy! Definitely looking forward to following you progress this coming year. ;)

Thanks!


Awesome bro! Glad to have you back especially with all the things that have happened to you, looking forward to see this workout setup.

Thanks! It might be a little sporadic at first until I can settle into my plan. The timing of it all is what I am working on right now, especially with a newborn coming any day now...

Sporto

[Beast]

Muscle Memory Sporto Style :)

You make a good point about building a physique naturally and being able to maintain/re-gain strength and size. Once I was able to start deadlifting again I was able to increase my strength on it much faster than when I originally got to that strength level.

[Sporto1633]

Muscle Memory Sporto Style :)

You make a good point about building a physique naturally and being able to maintain/re-gain strength and size. Once I was able to start deadlifting again I was able to increase my strength on it much faster than when I originally got to that strength level.

For sure! That was the real eye opener for me...how quickly it came back and how little I lost (compared to my expectations anyway).

Sporto

[Sporto1633]

Well, time got away from me yesterday and I ended up at the gym with only about 40 minutes to workout. So, instead of doing chest and another muscle group like I had planned, I just worked chest. And, since I didn't have a lot of time, I just picked 3 exercises and did 3 total working sets. Each working set was a rest pause + drop.

BB Incline Press: 305X8X4X2 drop 185X12
DB Flys: 100X8X4X2 drop 55X10
Decline HS Iso-Lateral Press: 4ppsX8X4X2 drop 2ppsX12

And that was it! I woke up a little sore this morning, so I definitely got some work in. I remember after that first working set I was drenched in sweat (when it usually takes me half a workout to get one going). Sometimes I feel like my best workouts come from having to call an audible and do something completely out of the norm.

I was around 3000 calories yesterday - I haven't weighted myself in over a month, so I'm sure it will be interesting lol.

Sporto

[Sporto1633]

Today had to be an off day. My schedule was completely full all day today, which actually worked out the best since yesterday was a back day that included deadlifts! Even though I wasn't planning on it going into the gym yesterday, I ended up working up to some heavy sets for all exercises and my entire body is completely torched today.

It was all worth it though - I achieved a milestone that has been a long time coming.

Deadlifts: 600lbsX1 - no straps, no wraps, no belt

That's the first time I've been able to pull 600lbs off the floor completely raw. I felt like I still had a good 15-20lbs more in me, but that will be left for another day!

I then finished up with:

Hammer Strength Iso-Lateral Pull-Downs: 5ppsX6 drop 3ppsX12
BB Pendlay Rows: 315X8
Seated Cable Rows SS Pull-Ups: Stack+25 each sideX8 SS BWX6

Needless to say, I was moving pretty slow for the first half of the day and was happy to take a rest day today lol.

Nutrition was in check today, but will cut out a couple hundred cals tonight and polish the evening off with a nice big bowl of sludge. I'm getting low on the joint care supps, so I'm going to be making an order soon. I'm in the mood to try something for kicks, like a new pre-workout or something. Anyone have any suggestions? I haven't looked into any new products in over a year, so if anyone has any ideas, post them here!

Sporto

[Sporto1633]

Shoulders and Arms!

Hammer Strength Iso-Lateral Shoulder Press: 4p+10psX5 drop 2p+10psX10
Reverse Fly Machine: Set of 12, 10, 8
Hammer Strength Preacher Curls: 4 plates for 4 reps drop 2 plates for 6 reps
Decline Close Grip Bench Press: 365X4 drop 275X6
Standing Alternating DB Curls: 70X8
EZ Skull Crushers: 205X4 drop 115X12

Needless to say, arms ache! And my back is still TORCHED from deadlifts - I'm still moving a little slow, but that won't stop a helluva leg workout tomorrow.

On a side note, my wife's due date is technically this saturday - so I will be on call with the possibility of having my 2nd child at any time!

I just can't wait to tell everyone his name...I picked it out and I think it's AWESOME, but Kera is making me wait to tell everyone until he is born. Ugh.

Sporto

[Beast]

Today had to be an off day. My schedule was completely full all day today, which actually worked out the best since yesterday was a back day that included deadlifts! Even though I wasn't planning on it going into the gym yesterday, I ended up working up to some heavy sets for all exercises and my entire body is completely torched today.

It was all worth it though - I achieved a milestone that has been a long time coming.

Deadlifts: 600lbsX1 - no straps, no wraps, no belt

That's the first time I've been able to pull 600lbs off the floor completely raw. I felt like I still had a good 15-20lbs more in me, but that will be left for another day!

I then finished up with:

Hammer Strength Iso-Lateral Pull-Downs: 5ppsX6 drop 3ppsX12
BB Pendlay Rows: 315X8
Seated Cable Rows SS Pull-Ups: Stack+25 each sideX8 SS BWX6

Needless to say, I was moving pretty slow for the first half of the day and was happy to take a rest day today lol.

Nutrition was in check today, but will cut out a couple hundred cals tonight and polish the evening off with a nice big bowl of sludge. I'm getting low on the joint care supps, so I'm going to be making an order soon. I'm in the mood to try something for kicks, like a new pre-workout or something. Anyone have any suggestions? I haven't looked into any new products in over a year, so if anyone has any ideas, post them here!

Sporto

Sounds like all the physical therapy did your body good! 600lb deadlift is sick!

I have been working on my grip strength to catch up with your Sporto-Monkey-Forearm-Strength.

[Beast]

Shoulders and Arms!

Hammer Strength Iso-Lateral Shoulder Press: 4p+10psX5 drop 2p+10psX10
Reverse Fly Machine: Set of 12, 10, 8
Hammer Strength Preacher Curls: 4 plates for 4 reps drop 2 plates for 6 reps
Decline Close Grip Bench Press: 365X4 drop 275X6
Standing Alternating DB Curls: 70X8
EZ Skull Crushers: 205X4 drop 115X12

Needless to say, arms ache! And my back is still TORCHED from deadlifts - I'm still moving a little slow, but that won't stop a helluva leg workout tomorrow.

On a side note, my wife's due date is technically this saturday - so I will be on call with the possibility of having my 2nd child at any time!

I just can't wait to tell everyone his name...I picked it out and I think it's AWESOME, but Kera is making me wait to tell everyone until he is born. Ugh.

Sporto

Wow I can't believe the due date is already here, exciting!

[Sporto1633]

Sounds like all the physical therapy did your body good! 600lb deadlift is sick!

I have been working on my grip strength to catch up with your Sporto-Monkey-Forearm-Strength.

Just on my way to 635! It was conventional style too. I can add more weight if it's sumo style, but I don't see the point. I mean, gee, I widen my stance and raise the bar off the floor a lot less higher, sure I can lift more weight, but so what? Sumo style is almost all lockout whereas conventional style I feel like I am incorporating a lot more muscle groups.


Wow I can't believe the due date is already here, exciting!

We just had our baby boy yesterday! We named him Xander Thomas. He weighed 8lbs 14oz & was 22in long, which for Kera being 5'2" and 110lbs, that was a big boy!

Still at the hospital, but will be going home tomorrow around noon. Hopefully I can work out a schedule to get back in the gym without it being at 5am :)

Stay tuned! I am more fired up now than ever!

Sporto

[mattjansen]

Congrats on the birth of your son Tommy and glad to have you back as well your such an asset the boards.

[Sporto1633]

Well the last couple of weeks has been spent helping the wife adjust to being home with 2 kids under the age of 2 :) Needless to say, I've kept the workouts short and sweet, ate when I could, and have been patient for when I can get my consistency back. I got word today is the day where I can start having my normal time frame to do what I need to do in the gym. I'll be firing up the grill tonight to bulk cook me some chicken and extra lean ground beef for the week/weekend. I have a couple of clients meeting up with me today that are driving from about an hour away, so I will try to get a few videos, pics, etc. I'm weighing in at two hundred and fat pounds with a body fat percentage of beefy. I'll be starting things off with a leg day to kick my butt into gear. I doubt I can do heavy squats yet as my IT band is still rough, but I will still try to GO DERE with some other heavy movements :)

Sporto

[Sporto1633]

Went Dere

SLDL/RDL Hybrid - 495X6
HS Hack Squat - 7ppsX8
Single Leg Curls - 155X8 drop 85X8
Leg Extensions - Stack+25X15

Legs are smoked. Had to sit in the hot tub and watch first half of the football game tonight lol. Vids on my FB; ill upload here if I can figure out how to embed from there (or someone can help me if they want).

Sporto

[robertfah]

Went Dere

SLDL/RDL Hybrid - 495X6
HS Hack Squat - 7ppsX8
Single Leg Curls - 155X8 drop 85X8
Leg Extensions - Stack+25X15

Legs are smoked. Had to sit in the hot tub and watch first half of the football game tonight lol. Vids on my FB; ill upload here if I can figure out how to embed from there (or someone can help me if they want).

Sporto

If there's on YouTube, you can use this "["youtube]videoID[/youtube]" and it will embed. Just remove the quotes (all of them) and put the ID of the video that you wish to show where it says videoID. If you quote this post, you'll see it in the vid shown here:
pm_bYHXlIVI

[Sporto1633]

If there's on YouTube, you can use this "["youtube]videoID[/youtube]" and it will embed. Just remove the quotes (all of them) and put the ID of the video that you wish to show where it says videoID. If you quote this post, you'll see it in the vid shown here:
pm_bYHXlIVI

I can try that I guess...the quality of the video isn't the greatest, so I will see how it turns out on Youtube. Thanks!

Sporto

[Beast]

Solid workout T-Man!


Went Dere

SLDL/RDL Hybrid - 495X6
HS Hack Squat - 7ppsX8
Single Leg Curls - 155X8 drop 85X8
Leg Extensions - Stack+25X15

Legs are smoked. Had to sit in the hot tub and watch first half of the football game tonight lol. Vids on my FB; ill upload here if I can figure out how to embed from there (or someone can help me if they want).

Sporto

[Sporto1633]

First off, Frontier has not been the best internet provider for me here in Indiana. I think yesterday marks the 5th time in five months that my internet has been out all day. It's rather frustrating, but it has at least prompted me into looking into other ISPs - I'm willing to pay a little more to not have to worry that I might be without internet on any given day!

Anyway, a couple of quick workouts to log so I can track my progress...I'm going back to a split I love where I combine antagonist muscle groups:

CHEST & BACK

BB Incline Press
315X5
315X4
315X4 drop 225X6

DB Flys
70X12
85X10
100X8 drop 60X8

Weighted Pull-Ups
BW+50X10
BW+75X6
BW+85X5 drop BWX8

HS Lat Pull-Downs
4ppsX10
4p+25psX7
5ppsX5 drop 3ppsX8

SHOULDERS & ARMS

DB Military Press
100X17
100X12
100X10 drop 65X8

BB Bicep Curls
115X10
135X8
155X6 drop 105X6

DB Skull Crushers
70X10
75X8
80X6 drop 45X8

Reverse Fly Machine
190X10
205X8 drop 145X8

HS Preacher Curls
135X8
150X6 drop 105X6

Rope Push-Downs
StackX12
Stack+25X10 drop StackX6

Today is my 3 year anniversary with my wife Kera. I've got the kiddos taken care of for the evening and I'm taking her out to a night on the town - something she hasn't done since before our first child was born! So tonight will be a day off and I will be ready to DESTROY my legs come Thursday. I'm going to try squats for the first time in a long time, and I suspect I will struggle with even just 405 at this point until I get back into the groove. I'm just hoping my IT band doesn't scream too loud and it allows me to do the movement with heavy enough weight to make it worth it!

If I'm feeling frisky, I may go do some sprints on my lunch break...you know, for the kids :)

Sporto

[Sporto1633]

Solid workout T-Man!

We'll be needing to schedule a lift together soon! We will be up Wed-Sun/Mon during Thanksgiving weekend if you can swing it!

Sporto

[Beast]

We'll be needing to schedule a lift together soon! We will be up Wed-Sun/Mon during Thanksgiving weekend if you can swing it!

Sporto

We will make it happen for sure!

[Sporto1633]

LEGS

Leg Press
9ppsX10
10ppsX8
11ppsX6

Hammer Strength V Squat
4ppsX10
5ppsX8
6ppsX6

Hammer Strength Single Leg Curls
75X12
100X9
125X8

Single Leg Extensions
110X10
130X8
140X6 drop 80X8

Yesterday was a good leg session and I'm at peace with where I stand. I am still reluctant to go back to BB Squats as of yet, as I am still experiencing pain in my IT band. It's weird, some movements really bother it and some don't. The V squat was actually ok, but the leg extensions made me feel like someone was stabbing the side of my leg with a knife! My strength feels ok when I don't have pain, I just may need to break down and go back to the doctor to see what all we can do. I haven't really tried to lift that heavy for a long time, and after the V-Squats, my legs started to tighten and cramp up pretty bad lol. I had every intention of doing some walking DB lunges too, but I nixed that really quick lol. Needless to say, it was a good day to have a hot tub with a waterproof tv/surround sound system in it - I just went home and sat in it while I watched Thursday night football :)

Something light today....not sure what yet. This evening we are going to a NON haunted halloween deal at the park for the kids....that should be pretty fun. Then, it's probably more hot tub whatever else is on tonight...

Sporto

[Sporto1633]

BACK & TRAPS & REAR DELTS

BB Deadlifts
615X1 PR!

BB Bent Over Rows
225X15
275X12
315X10
365X8 drop 275X8

DB Shrugs SuperSet DB Reverse Incline Rear Raises
100X15 SS 30X10
150X10 SS 25X10
150X10 SS 25X10

Seated Cable Rows SuperSet Reverse Pec Deck
250X12 SS 160X12
280X10 SS 175X10
300X8 SS 190X8

What a day! While most people were at home watching football, I was doing some serious work in the gym today! Even though I started out not feeling like being there, I decided to work my way up on BB Deadlifts as a way to motivate me to make it a good workout. And now, I'm so glad I did. This is the first time I have ventured into the 600+ level with Deadlifts, so it's very exciting for me. I worked up to 615 and pulled it up pretty smoothly with a little more in the tank I feel. Next time I will be going for 625 or so depending on how that day goes. The ultimate goal for me is 675 - I really want to get that before I am ever done dead lifting.

The rest of the workout followed suit and went really well, despite the fact that my back started to feel like the day after before the workout ended lol. That's the first time in quite a while that I've been completely drenched with sweat and looking like I just broke a fever :)

Now for hot tub and football! And yes, I mean both of those at the same time :)

Sporto

[Beast]

BACK & TRAPS & REAR DELTS

BB Deadlifts
615X1 PR!

BB Bent Over Rows
225X15
275X12
315X10
365X8 drop 275X8

DB Shrugs SuperSet DB Reverse Incline Rear Raises
100X15 SS 30X10
150X10 SS 25X10
150X10 SS 25X10

Seated Cable Rows SuperSet Reverse Pec Deck
250X12 SS 160X12
280X10 SS 175X10
300X8 SS 190X8

What a day! While most people were at home watching football, I was doing some serious work in the gym today! Even though I started out not feeling like being there, I decided to work my way up on BB Deadlifts as a way to motivate me to make it a good workout. And now, I'm so glad I did. This is the first time I have ventured into the 600+ level with Deadlifts, so it's very exciting for me. I worked up to 615 and pulled it up pretty smoothly with a little more in the tank I feel. Next time I will be going for 625 or so depending on how that day goes. The ultimate goal for me is 675 - I really want to get that before I am ever done dead lifting.

The rest of the workout followed suit and went really well, despite the fact that my back started to feel like the day after before the workout ended lol. That's the first time in quite a while that I've been completely drenched with sweat and looking like I just broke a fever :)

Now for hot tub and football! And yes, I mean both of those at the same time :)

Sporto

That is quite the workout! That 615 deadlift is legit! Looks like someone is back in the Sporto Zone :)

[Sporto1633]

A few videos from some recent workouts - enjoy!

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MKdiQ9GPRp8&feature=BFa&list=UUC6-50vtRvDaEwHxm9JAWOQ

q_cAk255QAI&list=UUC6-50vtRvDaEwHxm9JAWOQ&index=2&feature=plcp

As for the deadlift video - you be the judge! I hesitated posting this video, but here it is anyway. I was working up to see what I could get for a 1RM on deadlifts yesterday. I pulled 615 just before this attempt at 625. In my journal, I showed 615 as my new PR since I pulled it cleanly, but when I decided to go for 625, I asked someone to film it for me and here it is. I don't wear a belt, but I do use Versa Grips wrist straps and knee wraps (when I get above 500+). Now, even though I am bias because it is me, I feel like I have an argument to count this as my new 1RM. The wrist strap snapped in half right as I locked it out at the top lol. But like I said, I will let my bodybuilding family be the judge!

Sporto

[robertfah]

Nice vidz Tommy...that 625 DL looked great too....you had it all the way if that strap didn't snap. Love the look on that kids face (in red) in the SLDL vid, like "I've gotta see this", lol.

[Sporto1633]

Nice vidz Tommy...that 625 DL looked great too....you had it all the way if that strap didn't snap. Love the look on that kids face (in red) in the SLDL vid, like "I've gotta see this", lol.

Thanks Robert! I feel the same way about the deadlift. It's not like it was slowing down as I was going up with it...I was just reluctant to claim it as I know how osme internet tough guys are about nitpicking on the stupidest things. Besides, it's not like I'm a powerlifter either :)

I didn't notice that about the other video until you said something, but that is pretty funny lol

Sporto

[Sporto1633]

ARMS

Hammer Strength Preacher Curls
90X12
135X8
160X6
170X3 drop 90X7

EZ Curl Skull Crushers
75X12
115X8
165X6
185X4 drop 115X8

DB Seated Curls
45X10
55X10
65X8 drop 35X8

Rope Push-Downs
200X10
200X9
200X8 drop 130X8

A very short workout with short rest periods in between the sets. Sometimes those can be the most demanding! I had a very busy day at the office yesterday, and by the time I got to the gym, I realized I only had 40 minutes to lift before I had to head home and help out with the kids' bedtime routine! I'm glad that it happened on an arm day - arms were about the only muscle groups left that weren't completely sore! No strength records this workout, in fact, I felt like my arms were dragging from back day and deadlifts lol. Anyway, still worked up a great sweat and felt like I accomplished what I needed to for the day. Today is a much needed rest day - I'm going to go home and watch the kids so the wife can go to the gym. This will be her first time going back since we had our son...so she's excited! We'll see how well I handle 2 kids by myself lol

Tomorrow I'm going to attempt some clips to make a vlog, so hopefully I can make it work.

Sporto

[nads786]

Jeez.. lucky you didn't get injured that looked dangerous. Insane strength!

[Sporto1633]

Jeez.. lucky you didn't get injured that looked dangerous. Insane strength!

Very lucky! I'm just hoping I can get back on stage in as good of shape as I was last time!

Sporto

[Sporto1633]

Something clicked yesterday - for whatever reason, a fire was lit and I have that burning desire in the gym like I had back in 2010 when I was prepping for my first pro show. I have no idea what set it off. I had literally been thinking over the last couple of years as to whether or not I would ever compete again after my wreck. I know what it takes to compete as a pro, and I wasn't sure if I would be able to do that anymore now that I have a couple of little ones and a permanent injury that will disallow me from doing certain movements heavy ever again. But, for the first time in at least a year or two, I felt like a competitor. I felt like confident, like I still have what it takes to do well. So, I guess we will see! I am already eyeing some shows at this point with nothing solid set in stone. Once I get the OK from the wife, it will be on like donkey kong (insert trademark sign here). As of yesterday, I have officially begun my "prep" before I prep.

BACK WIDTH/TRAPS/REAR DELTS

Weighted Pull-Ups
BW+25X10
BW+50X8
BW+75X5
BW+100X3

Doing pull-ups with +100lbs hanging was an all-time best for me, even since before my wreck. Every rep that I do with my pull-up motion, whether it be weighted pull-ups or pull-downs, I pause for a count at the bottom with arms fully extended.

Pendlay Rows
225X10
275X8
315X6
365X5

Now, even though I call these Pendlay Rows, they are probably more of a hybrid. I reset after each rep and pull from the floor, but a friend of mine did tell me that the form isn't quite as strict as a "true" pendlay row. Since I also do bent over rows from an angled position (typically in front of a bench), I call these pendlay rows to distinguish which type of pull moevment I am using for my records. I will get a video of these soon (I didn't have a partner yesterday to do so).

DB Shrugs SuperSet Reverse Incline Rear Delt Raises
100X15 SS 25X10
100X15 SS 25X10
100X15 SS 25X10

For the shrugs, I make sure that I pause for a full count at both the top and the bottom to eliminate momentum. The rear raises here officially SUCK after doing shrugs first. Just try this little superset out and you'll see what I mean. My eyes are closed the majority of the time and I can only pray my form doesn't look retarded.

Reverse Pec Deck SuperSet HS Pull-Downs
175X10 SS 4ppsX8
175X10 SS 4p+25psX8
175X10 SS 4p+25psX6

And that was all she wrote. By the 3rd set, I was gassed out and ready for dinner and MNF in the hot tub. I shot a ocuple of videos of me commentating on a few things at the gym just to play around and see what it looked like as I watched it. The next step will be farting around with the software to make a decent Vlog, get some music in it, show some lifts, etc. Should be pretty cool.

Sporto

[MoEcho]

Something clicked yesterday - for whatever reason, a fire was lit and I have that burning desire in the gym like I had back in 2010 when I was prepping for my first pro show. I have no idea what set it off. I had literally been thinking over the last couple of years as to whether or not I would ever compete again after my wreck. I know what it takes to compete as a pro, and I wasn't sure if I would be able to do that anymore now that I have a couple of little ones and a permanent injury that will disallow me from doing certain movements heavy ever again. But, for the first time in at least a year or two, I felt like a competitor. I felt like confident, like I still have what it takes to do well. So, I guess we will see! I am already eyeing some shows at this point with nothing solid set in stone. Once I get the OK from the wife, it will be on like donkey kong (insert trademark sign here). As of yesterday, I have officially begun my "prep" before I prep.

Fkcuing-A Tommy!! IN IN IN for this! (Better late than never) Ha ha

Heidi :)

[Beast]

This is awesome to hear! Sporto has risen!

Weighted pull-ups with +100lbs is awesome. Very impressive.


Something clicked yesterday - for whatever reason, a fire was lit and I have that burning desire in the gym like I had back in 2010 when I was prepping for my first pro show. I have no idea what set it off. I had literally been thinking over the last couple of years as to whether or not I would ever compete again after my wreck. I know what it takes to compete as a pro, and I wasn't sure if I would be able to do that anymore now that I have a couple of little ones and a permanent injury that will disallow me from doing certain movements heavy ever again. But, for the first time in at least a year or two, I felt like a competitor. I felt like confident, like I still have what it takes to do well. So, I guess we will see! I am already eyeing some shows at this point with nothing solid set in stone. Once I get the OK from the wife, it will be on like donkey kong (insert trademark sign here). As of yesterday, I have officially begun my "prep" before I prep.

BACK WIDTH/TRAPS/REAR DELTS

Weighted Pull-Ups
BW+25X10
BW+50X8
BW+75X5
BW+100X3

Doing pull-ups with +100lbs hanging was an all-time best for me, even since before my wreck. Every rep that I do with my pull-up motion, whether it be weighted pull-ups or pull-downs, I pause for a count at the bottom with arms fully extended.

Pendlay Rows
225X10
275X8
315X6
365X5

Now, even though I call these Pendlay Rows, they are probably more of a hybrid. I reset after each rep and pull from the floor, but a friend of mine did tell me that the form isn't quite as strict as a "true" pendlay row. Since I also do bent over rows from an angled position (typically in front of a bench), I call these pendlay rows to distinguish which type of pull moevment I am using for my records. I will get a video of these soon (I didn't have a partner yesterday to do so).

DB Shrugs SuperSet Reverse Incline Rear Delt Raises
100X15 SS 25X10
100X15 SS 25X10
100X15 SS 25X10

For the shrugs, I make sure that I pause for a full count at both the top and the bottom to eliminate momentum. The rear raises here officially SUCK after doing shrugs first. Just try this little superset out and you'll see what I mean. My eyes are closed the majority of the time and I can only pray my form doesn't look retarded.

Reverse Pec Deck SuperSet HS Pull-Downs
175X10 SS 4ppsX8
175X10 SS 4p+25psX8
175X10 SS 4p+25psX6

And that was all she wrote. By the 3rd set, I was gassed out and ready for dinner and MNF in the hot tub. I shot a ocuple of videos of me commentating on a few things at the gym just to play around and see what it looked like as I watched it. The next step will be farting around with the software to make a decent Vlog, get some music in it, show some lifts, etc. Should be pretty cool.

Sporto

[Sporto1633]

Fkcuing-A Tommy!! IN IN IN for this! (Better late than never) Ha ha

Heidi :)

That's right! I will try to make this interesting...I should have some vlogs up soon...


This is awesome to hear! Sporto has risen!

Weighted pull-ups with +100lbs is awesome. Very impressive.

I really surprised myself with that set since I am weighing a hefty chunk. It makes me wanna lose a good 10 lbs and see if I can't get that set for like 6 reps or thereabouts!

Any chance you can come down for a weekend?

Sporto

[Sporto1633]

A quick workout yesterday as I only had 45 minutes or so to get in, go hard, and go home!

CHEST

BB Bench Press
275X10
315X8
335X4 <--- Boo!

Ugh, strength just kinda flopped on the last set...not really sure where it went lol

Pec Deck
205X12
220X12
235X10
250X8

I am doing much better at keeping my chest puffed out and using more of my chest, rather than using my shoulders when I get tired...

DB Incline Press
100X12
100X12
100X10

Since the gym I go to only has dumbbells that go up to 100, I put these last so the 100s felt heavy!

My elbows were still a little tender from the heavy back day the day before, so I went with a little higher rep range today to try and give them a bit of a break. Overall, I got done what I needed to get done and I felt like I got a good quick workout in. Today I need to take off - the wife wants to try some Zumba class at 5:30, so I have to be home with the kids. That, and I have no car until my Benz gets fixed. Probably the only thing I dislike about my Benz is the fact that when you need parts to fix something, you have to order specific ones - even the battery. So it's usually an all day affair. Oh well...at least it plays movies so I can listen to Family Guy when I'm out and about lol

Sporto