young_squatter's jouney with Sporto1633 :)

[young_squatter]

Hey everyone. For those of you who do not know who I am, my real name is Danny and I am currently a senior in college and am preparing for the police academy. I have decided to hire Tommy AKA Sporto1633 to help me get into the best shape I can for the academy.

I took most of the summer off of lifting and dieting seriously so I could move and be with my girlfriend, she was my priorty the whole summer. Basically I lost a lot of muscle mass and went from 183 lbs to about 155 lbs, needless to say I am lean but yeah need to pack on some mass. So anyways thats a quick run down.


Details:
Age: 21
Bodyweight: 160
Height: 6 foot
Bodyfat: around 10%
Goals: Get to 175-180 lbs lean, gain as much strength as I can and be able to move quick with the weight I pack on

Training Program:
Upper Power
Lower Power
Rest/Cardio
Back/Chest hypertrophy
Shoulders/Arms hypertrophy
Legs Hypertrophy
Rest/Cardio

Cardio:
-Since I want to be a cop I am keeping cardio in to make sure I can carry the weight I put on around, plus it allows me to eat more food which is always a good thing.
-I do 20-25 Min LISS cardio around workouts on top of a 5 minute finisher complex at the end of each workout which is higher intensity, I got these from ALLGENETIX and I enjoy them. I usually do the LISS cardio in between sets, mainly because I dont like standing around so instead ill do 1 set then do 1-2 min cardio and alternate throughout the workout.

Macros will be posted daily, Tommy modified everything to my needs which is awesome. He is so open on doing what I want and works everything to my needs. The whole program is exactly what I was looking for. I am really looking forward to progressing with Tommy and hope all of you will join me for the ride.

Supplements:
Scivation Xtend (Apple, Grape, Watermellon, Lemonade)
Scivation Whey (Chocolate and Vanilla)
Beta-Alaline
Primaforce Creatine Monohydrate
Fish Oil
Multi-Vitamin
-Other supps will be added sometime in future


This thread starts tomorrow

[Carlito99]

Looking forward to this log and can't wait to see the progress!

[DavidKH]

Sounds awesome! You have the best workout partner on the site!

[devo09]

subbed, good luck!

[Blimp2Pimp]

time to rock your shiznit...

I'll be watching. And you got the biggest beast on here training you.

[LayzieBone085]

You know im in Danny! Keep holding it down back in Erie. Hope to meet up with you soon when I come home from college bro.

Can't wait to see what sporto can do to your body and lifting! good luck.

[young_squatter]

Originally Posted by Carlito99

Looking forward to this log and can't wait to see the progress!

Thanks bro, me and you both. Welcome aboard.

Originally Posted by DavidKH

Sounds awesome! You have the best workout partner on the site!

Thanks man, yeah I have been following Tommy's journal for a long time. Since I preparing for the police academy I knew he could get me to where I need to be.

Originally Posted by devo09

subbed, good luck!

Thanks Bro

Originally Posted by Blimp2Pimp

time to rock your shiznit...

I'll be watching. And you got the biggest beast on here training you.

Thanks, yeah Tommy is a beast to say the least. I feel great knowing I have him on my side...

As Tommy said to me....TIME TO GROW!

[young_squatter]

Originally Posted by LayzieBone085

You know im in Danny! Keep holding it down back in Erie. Hope to meet up with you soon when I come home from college bro.

Can't wait to see what sporto can do to your body and lifting! good luck.

Thanks bro, I am holding it down in Erie dont worry. lol. They opened a new gym out there called Best Fitness, probably the best looking facility ive seen around these parts in a long time.

[Young9]

In on this log fa sho....cant wait to see ur progress Danny. Sporto is awesome!

[Keramich21]

I know that I have a biased opinion...but you wont be disappointed with your instruction (Its obviously up to you to make it happen) and I have every confidence that you will...Let me know if you need me to get on him again

[vbsunbum1]

Originally Posted by Young9

In on this log fa sho....cant wait to see ur progress Danny. Sporto is awesome!

Ditto! I'm in too!

[LayzieBone085]

Originally Posted by young_squatter

Thanks bro, I am holding it down in Erie dont worry. lol. They opened a new gym out there called Best Fitness, probably the best looking facility ive seen around these parts in a long time.

I was going to join there to be honest, but Since I help out @ Nautilus over on my side of town (right across from Best Fitness) they give me a free membership for remodeling the whole facility during shutdown week. So I am covered for all the holidays I come home for. We will still train regardless.

TIME TO GROW!!!!!!

[young_squatter]

Originally Posted by Young9

In on this log fa sho....cant wait to see ur progress Danny. Sporto is awesome!

Thanks bro, yeah Tommy is defiantely awesome.

I saw your leg workout with Flex, great work killing it bro.

Originally Posted by Keramich21

I know that I have a biased opinion...but you wont be disappointed with your instruction (Its obviously up to you to make it happen) and I have every confidence that you will...Let me know if you need me to get on him again

, Thanks Kera. Ill put in the work and make it happen and I know by listening to Tommy I am going to progress ...lol Thanks

Originally Posted by vbsunbum1

Ditto! I'm in too!

Awesome, glad to have you on board!

Originally Posted by LayzieBone085

I was going to join there to be honest, but Since I help out @ Nautilus over on my side of town (right across from Best Fitness) they give me a free membership for remodeling the whole facility during shutdown week. So I am covered for all the holidays I come home for. We will still train regardless.

TIME TO GROW!!!!!!

Will do bro, yeah we will train for sure when you come back into town. Hit me up.

[tinyman5000]

HEY

what are u training this friday

[whatnow5]

I'm def in! It time for PROGRESS!

[ruga buga]

interesting. I will follow along

[young_squatter]

Originally Posted by tinyman5000

HEY

what are u training this friday

Shoulders/Arms will be trained on Friday

Originally Posted by whatnow5

I'm def in! It time for PROGRESS!

Thanks bro, its defiantely time.

Originally Posted by ruga buga

interesting. I will follow along

Welcome aboard.



Just got done with first workout, went awesome and enjoyed every second of it. I have to go to class but ill post up the workout and everything late tonight.

[LayzieBone085]

Cant wait to see the workout Danny,

are you currently a member at Best Fitness or where do you usually train? I know my dad is a member at best fitness, i was just wondering how much the rate would be if I came home so we could train, or if I could get a guest pass for a day or whatnot.

If all else fails I can get you into nautilus free for a week, keep in touch bro.

[MoEcho]

Woo Hoo! Subbed!!

[young_squatter]

Originally Posted by LayzieBone085

Cant wait to see the workout Danny,

are you currently a member at Best Fitness or where do you usually train? I know my dad is a member at best fitness, i was just wondering how much the rate would be if I came home so we could train, or if I could get a guest pass for a day or whatnot.

If all else fails I can get you into nautilus free for a week, keep in touch bro.

I currently train at my university's gym. I would train at best fitness but its 20 min out of my way plus I would have to pay extra. My gym here is included in my tuition and its less than 5 min away so its much more covient and has everything I need.

I could get you in here as well. So either one is fine with me.

Getting ready to have a meal. Going to have 230 carbs left to get in later tonight in 2 meals. No problemo

[young_squatter]

9/22/08: Week 1 Day 1

Bodyweight: 160

Upper Body Power: 55

Bent Over Barbell Rows:
70x5
70x5
70x5
70x5
70x5

Incline Dumbbell Press:
35x5
35x5
35x5
35x5
35x5

Dumbbell Military Press:
30x5
30x5
30x5
30x5
30x5

V-Bar Pulldowns:
10plates x 10, 10plates x 10, 10plates x 10, 10plates x 9

Machine Flys:
8plates x 10, 8plates x 10, 8plates x 10

EZ-Bar Curls:
Bar+50x8
Bar+50x8

V-Bar Pressdowns:
6plates+6.25lbs x 8
6plates+6.25lbs x 6

25 minutes LISS cardio total, I warmed up with 10 minutes, and did 1 min after each strength set. So strength set than 1 min cardio and repeat. I dont like sitting around

Great workout today to say the least, this workout was a lot of fun for me. I enjoyed every single part of the workout and liked doing the cardio after each strength set. I put this is myself, Its much less boring then doing the cardio straight and plus less boring then sitting around between sets. I stop shy of failure on all sets. Got a lot of carbs to get in still today so I better go get started. Tomorrow is legs.

Macros:
60 Fats
400 Carbs
160 Protein

[LayzieBone085]

The macros / workouts do not surprise me. Lets see how your body responds to 400g of carbs a day. Personally anything over 400 a day leaves me crashing in the afternoon.

We will train soon man! Definately over the thanksgiving and christmas break. I also got your dymatize 12-hour fudge brownie for ya

Keep up the hard work, lets see how much you can grow with the man "Sporto" himself.

[zacBEAST]

That was a great looking workout. Similar to what im doing!!

Originally Posted by LayzieBone085

The macros / workouts do not surprise me. Lets see how your body responds to 400g of carbs a day. Personally anything over 400 a day leaves me crashing in the afternoon.

We will train soon man! Definately over the thanksgiving and christmas break. I also got your dymatize 12-hour fudge brownie for ya

Keep up the hard work, lets see how much you can grow with the man "Sporto" himself.

Personally, I cannot wait to get back to 400g of CHO per day. I love me some carbs!! But Im gonna take it slow and do it the right way!

[young_squatter]

Week 1: Day 2

Lower Body: 55

Squats:
105x5
105x5
105x5
105x5
105x5

SLDL/RDL Hybrid:
105x5
105x5
105x5
105x5
105x5

Leg Extensions: Sporto Method
6 plates+6.25lbs x 10
6 plates+6.25lbs x 10
6 plates+6.25lbs x 10

Lying Leg Curls: Sporto Method
5 plates x 10
5 plates x 9
5 plates x 8

Standing Calve Raises: Sporto Method
8 plates x 8
8 plates x 8
8 plates x 8

Seated Calve Raises: Sporto Method
80lbs x 7
80lbs x 6

Cardio:
20 Min Pre Workout LISS
5 Min Post Workout LISS
=25 Min

Great workout today to say the least. My form on everything is spot on, and even with the SLDL and stuff being light I could really feel the hamstring working during the movement. The SPORTO method on the leg movements is killer and what a burn. My calves are fried right now to say the least as well as my legs. Goes to show you dont need a butt load of volume to stimulate the muscle properly. Defiantely loved the workout, got in and out in about 1 hour not including the cardio. Enjoying the workouts . Tomorrow is an off day with some cardio.

Macros:
60 Fat
400 Carbs
160 Protein

[LayzieBone085]

Looking Good Danny, I cant wait to come home and try one of these sporto workout's.

How is it trying to shove down 400g of carbs a day? finding it easy?

[young_squatter]

Originally Posted by LayzieBone085

Looking Good Danny, I cant wait to come home and try one of these sporto workout's.

How is it trying to shove down 400g of carbs a day? finding it easy?

Thanks bro, the workouts thus far have been a blast. Only done 2, but they were great.

As for 400 carbs, I have no problem getting that many down at all. lol. I have a pretty big appetite and it's really hard to make me full. Typically have 2 100+ carb meals later around 9 and 12, and then 3 normal balanced meals earlier in the day. Right now I am enjoying them, when macros get higher Ill have more play room to fit in certain foods. When Bulking I can eat and I always save up macros to have a big dinner of 100+ carbs.

Yesterday for dinner I had some pizza and potatoes, weird combo but it was good.

Just had a subway sub actually, delicious .

[LayzieBone085]

Originally Posted by young_squatter

Thanks bro, the workouts thus far have been a blast. Only done 2, but they were great.

As for 400 carbs, I have no problem getting that many down at all. lol. I have a pretty big appetite and it's really hard to make me full. Typically have 2 100+ carb meals later around 9 and 12, and then 3 normal balanced meals earlier in the day. Right now I am enjoying them, when macros get higher Ill have more play room to fit in certain foods. When Bulking I can eat and I always save up macros to have a big dinner of 100+ carbs.

Yesterday for dinner I had some pizza and potatoes, weird combo but it was good.

Just had a subway sub actually, delicious .

Some people can get away with all the carbs and be fine and dandy with them, me personally anything around 400 or above makes me crash in the afternoon. Its maybe a wise idea to make your big carb hits before you hit the sack that way if you do crash its right before the sack.

Regardless carbs at night dont make people fat, so its all good. Pizza + Potatoes ? lol

[vbsunbum1]

another one who crushed the wheels today! Impressive to say the least!
How's the legs feeling after all that?

[young_squatter]

Originally Posted by LayzieBone085

Some people can get away with all the carbs and be fine and dandy with them, me personally anything around 400 or above makes me crash in the afternoon. Its maybe a wise idea to make your big carb hits before you hit the sack that way if you do crash its right before the sack.

Regardless carbs at night dont make people fat, so its all good. Pizza + Potatoes ? lol

I hear ya bro, I dont crash with high carbs. I do just fine with them, my meals earlier in the day are not as carb loaded and big as my later meals. So yeah I get big hits of carbs at night and I do sleep like a baby, well most the time.

And yes pizza and potatoes, lol. Weird combo I know but I had to get the carbs in somehow, and I love potatoes and I had a lot on hand

Originally Posted by vbsunbum1

another one who crushed the wheels today! Impressive to say the least!
How's the legs feeling after all that?

Thanks, the squats and SLDL were light but the calve and leg extensions and curl tempo killed my legs. Was walking funny when I left the gym to say the least, lol. I love it.

[AllGenetix]

loookig solid! where's dem finisher complexes brosef?