Training With Sporto: If You're Going To Beat Me, You'll Have To Bleed To Do It!

[tonsti]

there he is!.........Welcome back Tommy.Was begining to think you were working on a never ending honey do list!

[Sporto1633]

Originally Posted by tonsti

there he is!.........Welcome back Tommy.Was begining to think you were working on a never ending honey do list!

Wouldn't that be nice!

Yeah I am still here - personal training business picked up, so most of my time is emailing. I was going to start up a new journal to prepare for my pro debut, but I was waiting until I got back in the groove of working out again....being out of the gym for a couple weeks set me back a tad LOL

What's all new on your end? Getting ready for the holidays???

Sporto

[Sporto1633]

Ok - it's officially time for an update! Life has been really hectic the last couple of months. It's funny, you can go so long in cruise control, and then all of a sudden it seems like a ton of things are all just thrown at you at once. Things have settled back down now, and for the last couple of weeks I have been trying to get my strength back to where it was before I took a 2-3 week hiatus for my wedding and honeymoon. It was incredible and everything was beyond our expectations. We had a blast at our reception - several people came up and said how it was the most fun they had ever had at a reception before. I think the awesome live band we had there made it that much fun. They are a cover band that can play pretty much everything. The lead singer is a good friend of mine, so as a surprise for Kera, we had practiced a couple of songs together so I could get up in front of everyone and sing to her. My brother is a hell of a dancer, so in memory of the King of Pop, he made a collaboration of 4 Michael Jackson songs (Don't Stop 'Til You Get Enough, Billy Jean, Beat It, & Thriller) and did the dancing moves from the music videos. It was hilarious. He even dressed up like him LOL. Then for the honeymoon we went to Bora Bora, Tahiti for a week. You know how you see postcards or advertisements and you know the water in the pictures are photoshopped to look so blue? Not here...the water was so crystal clear you could see your toes while being neck deep in the ocean. We did all kinds of things while we were down there, and as soon as I get some of the pictures loaded up on the laptop, I will share some.

Beyond that, I've just been spending the last couple of weeks settling back into things and trying to get my strength back up to where it was before we stopped. I've been feeling really good the last couple of days and my strength is almost completely back. It's a good thing muscle has a good memory I've got some good numbers to use for the next progression we will do. Tonight I have a heavy leg day to cap off the power workouts...a few more days of hypertrophy work and I'll start back up a progression.

I'm also officially in "contest prep" mode as I am currently dialing in my nutrition and incorporating a little cardio to start to prepare for the diet. When it's not tax season, I don't have very active days for the most part, so calorie wise I sit pretty low. It's time to get the activity going again and boost the cals up so I have room to play with when I need to drop cals. I'm really focused on bringing an all time best to the stage this year and I'm kind of excited to see the improvements I've been able to make over the last few years. I'm hoping that I can top out the light heavyweight class with striated glutes...which means I will have needed to put on a good 8-10lbs of muscle (very doable over 3 years). So this next year is my year - I've been waiting for it patiently and now it's time to get back on stage and see the fruition of my hard work. One thing is for certain, I'm very focused right now. I know there will be guys with better structure, better muscle density, better symmetry, more vascular, etc. But, if they want to win, they are going to have to bring their "A" game in all areas because I am simply not going to be outworked - you can take that to the bank!

Some notables over the last couple of weeks:

BB Incline Press - 315 for 5 reps (almost back to where I was)
DB Incline Flys - 100s for 10 reps
BB Pendlay Rows - 315 for 8 reps
Rack Chins - +200 for 5 reps
EZ Skull Crushers - 170 for 5 reps
BB Decline Close Grip Bench - 315 for 5 reps
EZ Preacher Curls - 140 for 5 reps
DB Standing Curls - 70s for 9 reps each arm
DB Walking Lunges - 120s in each hand for 10 steps each leg
Hack Squats - 16 Plates for 5 reps

So that's about where I am at now - I have a little bit more time left to get just a little bit stronger before the diet starts, so it's time to get all I can get and then hang onto as much of it as possible before the shredding starts.

So let us begin...

Sporto

[devinh]

The moment we've all been waiting for.
Glad to hear your wedding/reception was such a success, and of course that honeymoon sounds amazing. Care to share any of the other secrets that made the reception so much fun. My girlfriend (that's right, not yet fianc?) tells me there's a wedding in my near future, haha (she's not really forcing me into anything, I'm just kidding) I'll be damned if it's not a fun one though.
Anyway, get those cals high so you cut on something nice. Can't wait to see the changes you have made and what you're bringing to the stage this time around.
Have you ever thought of doing a pl meet?

[MoEcho]

OMG OMG OMG!! Contest prep FTW!!

[Sporto1633]

Originally Posted by devinh

The moment we've all been waiting for.
Glad to hear your wedding/reception was such a success, and of course that honeymoon sounds amazing. Care to share any of the other secrets that made the reception so much fun. My girlfriend (that's right, not yet fianc?) tells me there's a wedding in my near future, haha (she's not really forcing me into anything, I'm just kidding) I'll be damned if it's not a fun one though.
Anyway, get those cals high so you cut on something nice. Can't wait to see the changes you have made and what you're bringing to the stage this time around.
Have you ever thought of doing a pl meet?

Main thing we did to keep it fun was not keeping it traditional. We had a live band instead of a DJ, I surprised her with songs I sung, my brother danced to MJ out of nowhere, and instead of a dollar dance, we had a dollar dash - which is bascially a bet Kera and I made against each other on who could collect the most money from the crowd. So just stuff like that...

I thought about doing a PL meet during my offseason, but I just never got around to it. Perhaps after this contest prep I will look into that more...

Originally Posted by MoEcho

OMG OMG OMG!! Contest prep FTW!!

I've been waiting for 3 years...and I just can't take it anymore!

Sporto

[semper27]

I'm looking forward to this, Tommy!

[CM82682]

This spring is going to be great watching yourself and Layne both starting to prep for some shows in 2010. Any idea of which shows and/or competing with Layne or is that putting the cart in front of the horse at this point?

[Sporto1633]

Originally Posted by semper27

I'm looking forward to this, Tommy!

WOOP! WOOP! Any secrets to get my glutes in at 8 weeks out like you always do?

Originally Posted by CM82682

This spring is going to be great watching yourself and Layne both starting to prep for some shows in 2010. Any idea of which shows and/or competing with Layne or is that putting the cart in front of the horse at this point?

LOL - It's probably no secret - I will be gunning for Layne at a show this summer...details will follow as soon as the right stage is set...

MUAHAHAHAHA

Sporto

[nicksmith3]

Tommy's prepping! - I can't miss out on this!

[Quelly]

Tommy vs Layne....the world will shake!

[Sporto1633]

Heavy Leg Day

Good ol' heavy leg day Man, I gotta say that legs are probably the most uncomfortable burn out of any other muscle group...I mean, not only does the actual burn itself hurt, but you got the blood rush from top to bottom that makes you feel light headed for a couple minutes following a hard set as well! We were going to start off with A2A Squats today. I did ok...problem is, I get a really bad pain in my upper hips (t-band area). I handle the weight fine, explode out of the hole fine, and then when I get to the top of the lift, my t-bands are in a lot of pain. I was able to bust out:

BB A2A Squats: 455 for 5 reps

But, when I tried to bump the weight up, the pain was too much. Oh well, there are plenty of other exercises that can get the job done. Next, we hit up hack squats. My strength is finally back to where it was before the hiatus - I managed to get:

Hack Squats: 8 plates each side for 5 reps

I tried to throw on a 25 to each side and maybe do it for a double/triple, but it was a little much for this point in time as my legs were pretty tired lol. Then we bounced over to the straight leg deadlifts. Now, I normally call these a SLDL/RDL hybrid because my knees are just barely bent, but it KILLS my glute/ham area so that's what counts. I was able to bust out:

BB SLDL/RDL Hybrid: 475 for 5 reps; 495 for 4 reps

Feeling good at this point! Strength is SO close to where it was. Then to get an overall thigh movement, we did some DB walking lunges. Holy hell. I finally graduated to the heaviest dumbbells that the gym carries. Pretty soon, I'll have to figure somthing else out or just buy my own dumbbells to have there! Here I got:

DB Walking Lunges: 125s in each hand for 8 reps with each leg, 8 reps each leg

Talk about your lungs being on fire! Those sets literally took the life right out of me! It took me a few sets of seated calves to recover from those death sets...calves went just fine though. Using my tempo, I was able to get:

Seated Plate Loading Cow Raises: 6 plates for 8 reps, 6 plates+20lbs for 6 reps, 5 reps
Standing Machine Cow Raises: The stack+45 for 10 reps, 10 reps, 10 reps

To top off the workout, we added 1 set of 8-10 reps with a single leg quad extension, a standing single leg curl, and our very own glute exercise we do on the abductor/adductor machine. My legs are pure toast - in a good way though

Ah, it feels great to get back to (or at least close to) where I was. I have one more final push before the real journey begins...

Off day from weights tomorrow...just some light cardio to get the activity level up. Nothing big and not doing HIIT yet, just some moderate intensity, good sweat, good circulation...you get the idea.

One thing to note: I have been making a SUPER XTEND cocktail lately and my strength and endurance have been impressive since doing it. I haven't been getting bombed near as early (especially mentally) as I normally had been. There's definitely a difference there. I have my normal 2 scoops of Xtend + 2 scoops of VasoCharge Berry about 45 minutes pre-workout (which I've also been adding Primaforce's 1,3-Dimethylamylamine - which is just geranium extract - to the pre-workout drink and I absolutely LOVE it), and then during the workout I mix up a Scivation shaker bottle with 6 scoops of Xtend, 2 scoops of Citrulline Malate, 2 scoops of NitroCharge, and 2 scoops of Beta Alanine. There's not much to say except WOW...and that's about it.

Sporto

[Sporto1633]

Originally Posted by nicksmith3

Tommy's prepping! - I can't miss out on this!

Please don't! Welcome aboard the ride!

Originally Posted by Quelly

Tommy vs Layne....the world will shake!

I can already start to feel it rumble a little

Sporto

[goddaloveme]

Exciting stuff. I will be keeping an eye on things.

[devinh]

That sounds like quite the workout cocktail. And the answer to your db questions, Olympic DB handles. They are plate loaded db handles. I've seen them for $35 /handle, which is a LOat cheaper than $2/pound on DB's. You can load them up with some serious weight too. Just thought I'd throw that out there.

[Sporto1633]

Originally Posted by goddaloveme

Exciting stuff. I will be keeping an eye on things.

Thanks Matt - I appreciate you following along!

Originally Posted by devinh

That sounds like quite the workout cocktail. And the answer to your db questions, Olympic DB handles. They are plate loaded db handles. I've seen them for $35 /handle, which is a LOat cheaper than $2/pound on DB's. You can load them up with some serious weight too. Just thought I'd throw that out there.

Awesome...thanks!

Sporto

[Fire8085]

Absolute freak strength dude. If I saw you at my gym I would seriously think "that guy is on something" haha. Obviously mean it in the best way possible.

For the issue in the upper hip, what have you been doing for that? Leg swings? extra stretching?

Also, very refreshing to see a couple like you two! World is filled now a days with people who are so selfish.

[low blow]

T-band pain? As in illiotibial band pain?

[Fire8085]

Originally Posted by low blow

T-band pain? As in illiotibial band pain?

Yeah.
http://en.wikipedia.org/wiki/Iliotibial_band_syndrome

[Quelly]

Originally Posted by low blow

T-band pain? As in illiotibial band pain?

IT band

Illiotibial

[Sporto1633]

Chest & Back Hypertrophy Day

I will normally not post an update on a cardio only day, which yesterday happened to be, so with that being said I will move right into today's workout. The day started off a little frustrating - I had to have a tire special ordered for my car, took it a week to get in, and when it finally did, it took the people at Sam's Club about 2 hours to get my car in and change one tire LOL. Then I headed straight to the one of the top golf courses in Indiana for a round of 18. It was beautiful out for it being November and I wasn't letting it go to waste! I shot pretty decent - 93 - had some incredible drives and greening a couple of 330+ par 4's. My chip shots are getting better, and the speeds on my putts are a lot better enabling me to 2-putt most holes. I'll be spending the better part of the spring next year working on the iron game! So, after the round, I was pressing for time since we got caught behind a slow 4-some...so I rushed home, pounded 2 scoops of Vaso in about 5 seconds (holy beta alanine tingles batman!) and headed off to the gym. Today was hypertrophy work for chest and back. Normally on these days I aim for top work sets of 8-10 reps or so. First up was good ol' dumbbell incline press...my strength is finally back! I was able to rep out:

DB Incline Press: 125's for 13 reps, 10 reps

My endurance lacked a little on that second set, but that's ok. They were strong sets and I felt it right where I wanted it to. After that got the blood flow going, I headed over to the t-bar station. I was in a zone at this point! I geared up for the first set...

T-Bar Rows: 4 plates + 25lbs for 10 reps; 5 plates for 12 reps!

The first set felt a little lighter than usual, so I threw on 5 plates and was able to rep out a couple more reps. Hey, sometimes I surprise myself! Next, we headed back over to the incline to do some flys. Oh what a day...

DB Incline Flys: 105s for 8 reps; 9 reps

I decided to push it a little bit because I was feeling really good at this point. For the second set, I had a buddy of mine come over and get hype in my face for the set. It looked a little silly, but I got an extra rep, so what the hell. THen we hopped over to some hammer strangth equipment for the next back exercise. Energy was good at this point (thank you super xtend!) and had another couple of monster sets...

HS Unilateral Lat Pulldowns: 3 plates + 25lbs each side for 10 reps, 4 plates for 8 reps

Cheers! Here's to making weak points strong ones! It was incredible...my workout partner helped a tad on rep 8 with the 4 plates for the final squeeze and when he let go, the initial pull felt like it tore the lat a little (in a good way!), but I still lowered it a good 3-4 seconds as always. I always concentrate on slow eccentric on hypertrophy days - that's where most of the cellular damage occurs! back over to chest, we hopped on the Machine for some more flys...

Machine Flys: 290 for 8 reps, 290 for 4 reps

The thing was, I didn't really get the right setup for a good feel on this exercise. It was using too much shoulder no matter how much I was keeping my shoulder blades pinched together. So I hopped off and did a different machine to finish out the set. We then tried something a little different...we walked over to the seated row machine for some more back. I haven't used this machine in a while! But that didn't stop me...

Machine Seated Rows: Stack (300 I think) for 10 reps; Stack + 25lbs for 8 reps

What a great feel in the lower lat area! Hopefully that bottom part of the Christmas Tree will really thicken up and look sick when I diet down! Back over to chest, we finished up on a machine that mimicks a most muscular pose. I have no idea what to call it, but that's essentially what it does LOL.

MM Machine Flex: 140 for 10 reps; 150 for 10 reps

It's just a little different from the cable crossovers, which I am sure we will go back to at some point...we just wanted a little change of pace. Last exercise to finish it all up was the hammer strength plate loading pullover machine. I love ending the workout with this exercise - it KILLS! Time to keep pushing the envelope!

HS Machine Pullovers: 6 plates + 50lbs for 12 reps; 8 plates for 8 reps

Strength tailed off towards the end, but it still made for an awesome workout! Things seem to be firing on all cylinders again. I almost snapped a few pics tonight at the gym towards the end, but I forgot to before we left. Ah well...maybe next workout! I'm going to make a few phone calls tonight and then try to hit the sack early. My legs still ACHE from 2 days ago! They always recover in time for the next workout it seems like, but damn they ache for at least a couple days!

Weight is still hovering around 225 - I plan on nailing nutrition and recomping here until the diet officially starts...god I can't wait....

Sporto

[Sporto1633]

Originally Posted by Fire8085

Absolute freak strength dude. If I saw you at my gym I would seriously think "that guy is on something" haha. Obviously mean it in the best way possible.

For the issue in the upper hip, what have you been doing for that? Leg swings? extra stretching?

Also, very refreshing to see a couple like you two! World is filled now a days with people who are so selfish.

I haven't really been doing anything up to this point because it just started to bother me. I'm going to get some massage therapy and try to ice it down and stretch it as much as I can.

Thanks for the kind words! Although there are those in the bodybuilding community who like to post out of nowhere in my journal for no reason to claim how arrogant I am, I really do try to help others more than I help myself. It's a shame people are so insecure that they project their own faults onto others for no reason other than to make themselves feel better. Oh well...

I do appreciate the comments though!

Sporto

[PaC-mAn8]

Big T! Lotsa things happenin for you right now man. Keep kickin ass! Shredded glutes 2010

[Sporto1633]

Originally Posted by PaC-mAn8

Big T! Lotsa things happenin for you right now man. Keep kickin ass! Shredded glutes 2010

Will do! You do the same! 2010 is gonna be a good year...

Off to the gym!

Sporto

[Sporto1633]

Shoulders & Arms Hypertrophy Day

What a day yesterday...the strength is completely back in a lot of areas now - THANK GOD! What a drag that is not being at full strength, it can really play mind games with you! But, there isn't a single thing right now that can shake my focus...I went into the gym yesterday and initiated an attack on the right flanker of the dumbbells (where all the heavy ones are at lol). First exercise was as expected, I was feeling good and the set proved it...

DB Seated Military Press: 110s for 10 reps, 8 reps

A great start!

DB Standing Alternating Curls: 70s for 9 reps, 8 reps

One thing is for sure, my endurance is jsut about back to where it was! Normally after one all out heavy hypertrophy set, my endurance drops at least a couple of reps for the next set, but here I busted out close to what I did for the first set.

BB Decline Close Grip Bench Press: 305 for 8 reps, 8 reps

These felt alright. I'm not going to lie, they are pretty tough to do after doing a couple of all-out shoulder sets since they are used a bit during those sets. It's funny too, because once they fail, they FAIL. I mean, I will cruise through 6 reps like nothing, and then all of a sudden my triceps just disappear! LOL

DB Reverse Incline Rear Raises: 50s for 8 reps, 8 reps

My rear delts are feeling stronger all the time. I am finally able to get these 50s up for 8 reps without it getting trappy. It's such a relatively small muscle group, that it's hard to bump up the weight 5lbs on each side with the dumbbells...so you really have to be patient with this one.

DB Single Arm Preacher Curl: 50 for 10 reps, 9 reps

I'm starting to really like this exercise. On this particular one, I try to take as much forearm out of the movement as I can by leaving my wrist bent in the opposite direction that it does when doing a wrist curl. Hard to explain, so maybe I can get a video of this...

EZ Skull Crushers: 160 for 8 reps, 8 reps

All weights that I report with the EZ bar are assuming that the bar weighs 20lbs. I think it weighs 22lbs because technically it's a 10Kg bar, but I just call it 20lbs and call it a day. So that makes this exercise having a plate and a 25 on each side. I leave it here because any heavier and my elbows feel like they will tear off the bone! It's bad enough throwing a 5 on each side for power days!

Machine Rear Delt Raises: 215 for 10 reps, 220 for 8 reps

This one is basically done on a machine that is also what we use for Machine Flys on chest day...you just sit in the opposite direction and use the rear delts. This is a great machine to use to concentrate on the eccentric part of the lift...those dumbbells get awfully heavy after a few reps to try and lower them slow! LOL

DB Incline Curls: 45s for 10 reps, 9 reps

This is another exercise I am really starting to like. The way you lift against gravity gives this a great feel (and different from your typical bicep exercises) and the pump afterwards is just sick. I also try to keep the wrists bent to take the forearm out of the movement so it is as much bicep as possible. By this time, I am starting to ge a litle fatigued, but one more exercise to go!

Machine Tricep Extensions: Stack for 10 reps, 10 reps

I like this machine over the rope extensions now because I get a much better feel and squeeze from it. It's a great way to top off a shoulders/arms workout as well, and by this time I was ready for my post-workout shake and some kareoke in the car on the way home.

Now it's Monday, and it just so happens to be leg day. While all the other bros in the gym will be doing bench on National Chest day (which is what Monday is), I will be in the power rack trying to develop some sick *ss legs to bring on stage. So don't mind me, I'll just keep to myself, have Disturbed screaming in my ears and be lifting some heavy weight...

Sporto

[Sporto1633]

Legs & Calves & Abs Hypertrophy Day

Is it leg day again already? Damn...lol. I must say that I was actually happy with today's workout. I was a little leary about my t-bands still being sore, so to start off the workout, we went over to the leg press to SLOWLY warm up and see how it felt. I ended up taking about 6-7 warm up sets, slowly adding weight each time, stretching between each set, etc. and by the time the weight got up to as many plates as the leg press could hold, I was ready to do some work sets and the t-bands felt ok! So I ended up doing...

Hip Sled/Leg Press: 22 plates for 10 reps, 10 reps

It was weird..about rep 3 or 4 on each set, it looked like I was about to fail and just give up the set. But, I didn't. I ended up getting all 10 reps for each set - what a way to start a workout! And how do you continue a great workout? LUNGES! So, I went and grabbed the heaviest DBs the gym has and set them up for my sets...

DB Walking Lunges: 125s in each hand for 8 steps each leg, 8 steps each leg

I really wanted to try and get more than 8 steps each leg, but hell, after the leg press, there just wasn't enough left in the tank. On the scond set, my last steps for each leg about gave, so I knew it was all I had lol. After those DEATH sets, We went and did a few isolation exercises to top off the workout...nothing major, just some extensions, curls, and a weird looking exercises that KILLS the glutes...

Machine Single Leg Extensions: 140 each leg for 10 reps, 10 reps
Machine Standing Single Leg Curls: 80 each leg for 10 reps, 10 reps
Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps

Other than that, we did our normal calf routine - one seated raise and one standing raise to get both gastroc and soleus activated. The seated raise I have room to move up in weight, but with the standing raises I may have to start doing them on a leg pressor something. Anyway, with my tempo of course (and yes, they are cows now! I'm working on turning them into bulls!)...

Seated Plate Loading Cow Raises: 6 plates for 8 reps, 8 reps, 8 reps
Standing Machine Cow Raises: The stack+45 for 10 reps, 10 reps, 10 reps

Nice! And last, but definitely not least, we finished of the workout with some ab work. Nothing fancy, because nothing fancy is needed Just a couple weighted sets of 2 different exercises I like...

Weighted Ab Crunches: 80lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 20lb DB for 10 reps, 10 reps

Other than it hurting to BREATHE, it was a nice finish. I'm back now, finishing up my shake: 2 packets of oatmal + 2 scoops of Scivation Whey - MONEY! I've got some emails to do, a couple of phone calls, one more meal, and then it's time to hit the sack (after a good rogering of course!)

Sporto

[nicksmith3]

Originally Posted by Sporto1633

Other than it hurting to BREATHE, it was a nice finish. I'm back now, finishing up my shake: 2 packets of oatmal + 2 scoops of Scivation Whey - MONEY! I've got some emails to do, a couple of phone calls, one more meal, and then it's time to hit the sack (after a good rogering of course!)

Sporto

Rofl!!! Stamina post-workout! Holy ****! Talk about setting the bar!

Awesome workout by the way!

[Sporto1633]

Originally Posted by nicksmith3

Rofl!!! Stamina post-workout! Holy ****! Talk about setting the bar!

Awesome workout by the way!

Haha! I was wondering how many people were gonna catch that!

Sporto

[nicksmith3]

Originally Posted by Sporto1633

Haha! I was wondering how many people were gonna catch that!

Sporto

I snuck my girl into the mens showers after a leg workout yesterday morning at 0700! - Don't know if i could rock it out after a session in the PM!

[The_Animal11]

looks like i'm gunna have to sub to this journal again. got some numbers i need to shoot for!

good to have you postin again big man!