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

[Sporto1633]

Finally the quest begins! I can honestly say that I am really excited for this next year and what it will bring. I wanted to give a big THANK YOU to everyone that's followed me along in my journey to get a pro card, and all I can say now is, "MISSION ACCOMPLISHED!"

But, it doesn't stop there. I have set some new goals, and with the help of Scivation/Primaforce, Layne, Team Scivation, and all of you with your continuing support, I definately plan on exceeding even MY greatest expectations! Layne and I will continue to work with each other all year, and we plan on creating some synergy between us to help drive both of us to new levels!

Now that Thanksgiving is over with, and my controlled binge over the last week, I am ready to get back to business! Last week was a deload week in the weight room, and today marks Day 1 in my quest. My plan for the next 6-8 weeks, is going to be pretty simple. I'm only raising calories slightly, still doing some HIIT cardio, supplementing all the usual BADASS products from Scivation/Primaforce, and training a power/hypertrophy split - or what Layne likes to call one of his "bread and butter" routines

Training:

Day 1: Upper Body - Power
Day 2: Lower Body - Power
Day 3: Rest/Cardio
Day 4: Upper Body - Hypertrophy
Day 5: Lower Body - Hypertrophy
Day 6: Rest/Cardio
Day 7: Rest/Cardio

Diet:

Fat: 55g
Carbs: 275g
Protein: 235g
Calories: 2535cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

Sporto

[Carlito99]

CAN'T WAIT to see your results, Sporto! I've followed along in your journals since day 1 and I've loved the way you train and how you keep everything so simple.. Your plan looks solid and I'm looking forward to seeing exactly how you do your upper/lower power/hypertrophy routine, cause I have the same type of thing lined up for myself once I finish tri-phase. I'll be following till the end, so you'll hear from me again Go get your mass on!

[AllGenetix]

subscribed for sure. your and inspiration man! that diet seems close to your pre contest diet. are you upping cals slowly every week? you seem to handle carbs very well, very lucky you are!

[Sporto1633]

Day 1: Upper Body - Power

BB Bench Press
205 X 5
205 X 5
205 X 5
205 X 5
205 X 5

Machine Flys
200 X 8, 6, 4

Weighted Pullups
BW+10 X 5
BW+10 X 5
BW+10 X 5
BW+10 X 5
BW+10 X 5

Seated Machine Pulldowns
210 X 8, 6, 4

DB Military Press
60 X 5
60 X 5
60 X 5
60 X 5
60 X 5

DB Rear Raises
20 X 8, 6, 4

BB Shrugs
225 X 5
225 X 5
225 X 5
225 X 5
225 X 5

DB Seated Shrugs
100 X 8, 6, 4

Standing EZ Curls
75 X 5
75 X 5
75 X 5
75 X 5
75 X 5

DB Seated Curls
45 X 8, 6, 4

BB Close-Grip Bench Press
150 X 5
150 X 5
150 X 5
150 X 5
150 X 5

EZ Skull Crushers
85 X 8, 6, 4

Diet:

Fat: 56g
Carbs: 279g
Protein: 229g
Calories: 2536cals

Supplements:

Now Foods Multi-Vitamin
Ergopharm Amp
Scivation Dialene-4
Scivation Xtend3
Scivation Sesamin
Primaforce Max CLA
Primaforce Elastimine
Primaforce Cissus
Primaforce Primal NO2
Primaforce ZMA
USP Labs Anabolic Pump
USP Labs P-Slin
USP Labs PowerFull
USP Labs SuperCissus

~Bodyweight = 199lbs.

Sporto

[Sporto1633]

CAN'T WAIT to see your results, Sporto! I've followed along in your journals since day 1 and I've loved the way you train and how you keep everything so simple.. Your plan looks solid and I'm looking forward to seeing exactly how you do your upper/lower power/hypertrophy routine, cause I have the same type of thing lined up for myself once I finish tri-phase. I'll be following till the end, so you'll hear from me again Go get your mass on!

Thanks man! Time to get the HEAVY WEIGHTS ON!!!!!!!!!!!!!!!!!!!!!

Sporto

[Sporto1633]

subscribed for sure. your and inspiration man! that diet seems close to your pre contest diet. are you upping cals slowly every week? you seem to handle carbs very well, very lucky you are!

Yes, I am very lucky to handle carbs so well And yes, the plan is to slowly raise calories back up to where they were. This may even be harder to do than the actual dieting lol

Sporto

[shudubear]

Heya Sporto,

I'm curious on why you use both Ergopharm AMP & Dialene-4

[Sporto1633]

Heya Sporto,

I'm curious on why you use both Ergopharm AMP & Dialene-4

Dialene-4 isn't meant to have a strong stimulant effect (which I like and sometimes need after sitting at a desk all day long) and Amp is

Sporto

[billfinkbiner]

Yes, I am very lucky to handle carbs so well And yes, the plan is to slowly raise calories back up to where they were. This may even be harder to do than the actual dieting lol

Sporto

I hear you on that. Dieting for me is much easier thatn packing in all of these calories everyday. It's all for an excellent purpose though, LEAN MASS and IMPROVEMENT.

It's going to be one great year of growing.

[AllGenetix]

did you see any drop off in strength while dieting or did the good amount of carbs allow you to keep strength while dieting down? desk job huh, i would go stir crazy!

[Carlito99]

How long did that workout take you?? That's a crapload of sets... I think it was 48 sets or somethin like that?

[R.T.B.]

Subbed for sure

Curious you gonna be measuring out your macros or do you just eyeball everything? I feel that when I'm bulking I just try my best to hit my macros but sometimes I allow myself some more carbs/fat, but I'm cutting I'm 100% dialed in

[TigerStealth]

Subscribed.

I really admire your intensity and dedication, and when I start my first ever contest prep diet for 6 months in March, there will be 2 people I will model my prep around: Layne Norton and Tommy Jeffers.

I am also interested in seeing how this power/hypertrophy split works for you, because I am currently lean bulking and I want to gain some strength and size too.

Looking at your diet, I know you said you would be raising calories soon, but would that include raise your fat intake? I was just wondering if you thought 55g fat was a little low. Thanks, and can't wait to hear more!

--Joe

[Lando33]

looks like someone is going to take this to a whole other level. Time to add some mass and set some new personal records!

[Sporto1633]

I hear you on that. Dieting for me is much easier thatn packing in all of these calories everyday. It's all for an excellent purpose though, LEAN MASS and IMPROVEMENT.

It's going to be one great year of growing.

Not only that, but fighting the body wanting me to just pig out has baan quite the challenge!

Sporto

[CupraZ]

subscribed. Looking forward to the upcomming workouts. Keep up the good work.

[Sporto1633]

did you see any drop off in strength while dieting or did the good amount of carbs allow you to keep strength while dieting down? desk job huh, i would go stir crazy!

There was a drop off in strength, but it was very slow and gradual and pretty much ran congruent with the diet. To give you an idea, my 5RPM was around 365 on bench press (I may have gotten 6 a few times, but I was doing 3-4 sets of 5 with 365). Towards the end, I was only able to do 315 for 4 reps, and even dropped down to the high 2's the week prior to the Midwest States. So, even with a carbohydrate diet, you can't escape the inevitable...

Sporto

[Sporto1633]

How long did that workout take you?? That's a crapload of sets... I think it was 48 sets or somethin like that?

Not that long actually. I'm progressing back up to the heavy weights, so if you notice, all my "power" sets were done with light weight (55-60% RPM). Since the weight was light, the rest between sets wasn't very long at all. That, plus I don't stand around and talk during my workouts at all either...

The entire workout took about an hour. As intensity progresses up towards my initial strength levels, the volume will come down respectively.

Sporto

[Sporto1633]

Subscribed.

I really admire your intensity and dedication, and when I start my first ever contest prep diet for 6 months in March, there will be 2 people I will model my prep around: Layne Norton and Tommy Jeffers.

I am also interested in seeing how this power/hypertrophy split works for you, because I am currently lean bulking and I want to gain some strength and size too.

Looking at your diet, I know you said you would be raising calories soon, but would that include raise your fat intake? I was just wondering if you thought 55g fat was a little low. Thanks, and can't wait to hear more!

--Joe

Hey Joe! Thanks for that...you can certainly use my pictures for motivation the way I used Layne's, Ben's, Rob's, etc...

I will raise fat intake a little each time I raise calories (along with carbs), I just can't go hog wild yet 55g is still 20% of total calories, so it's on the low side, but still in a good range.

Sporto

[Sporto1633]

looks like someone is going to take this to a whole other level. Time to add some mass and set some new personal records!

Oh you have no idea...I'm looking to blast my way through what I "thought" was heavy weight before

Sporto

[Sporto1633]

subscribed. Looking forward to the upcomming workouts. Keep up the good work.

Thanks man!

Sporto

[Carlito99]

Not that long actually. I'm progressing back up to the heavy weights, so if you notice, all my "power" sets were done with light weight (55-60% RPM). Since the weight was light, the rest between sets wasn't very long at all. That, plus I don't stand around and talk during my workouts at all either...

The entire workout took about an hour. As intensity progresses up towards my initial strength levels, the volume will come down respectively.

Sporto

That makes sense and is exactly what I thought you'd say.

I looked at the 205 for bench and was like "hey, that's around how much I do".. As soon as that happened, I knew you were going easy on the weights cause I remember there being lots of 300 #'s for your benches lol

When all is said and done and your strength is back to where you'd like it to be, how much do you think the volume will decrease?

[Flynn]

Finally the quest begins! I can honestly say that I am really excited for this next year and what it will bring. I wanted to give a big THANK YOU to everyone that's followed me along in my journey to get a pro card, and all I can say now is, "MISSION ACCOMPLISHED!"

But, it doesn't stop there. I have set some new goals, and with the help of Scivation/Primaforce, Layne, Team Scivation, and all of you with your continuing support, I definately plan on exceeding even MY greatest expectations! Layne and I will continue to work with each other all year, and we plan on creating some synergy between us to help drive both of us to new levels!

Now that Thanksgiving is over with, and my controlled binge over the last week, I am ready to get back to business! Last week was a deload week in the weight room, and today marks Day 1 in my quest. My plan for the next 6-8 weeks, is going to be pretty simple. I'm only raising calories slightly, still doing some HIIT cardio, supplementing all the usual BADASS products from Scivation/Primaforce, and training a power/hypertrophy split - or what Layne likes to call one of his "bread and butter" routines

Training:

Day 1: Upper Body - Power
Day 2: Lower Body - Power
Day 3: Rest/Cardio
Day 4: Upper Body - Hypertrophy
Day 5: Lower Body - Hypertrophy
Day 6: Rest/Cardio
Day 7: Rest/Cardio

Sporto

My sentiments exactly Tommy! Btw, I think I'm familiar w/that program or should I say, I'm becoming acquainted . I'll be following along T-Man and will just try to keep up. I know where to come when I need motivation.

[semper27]

GET IT DONE Tommy!!! I too, have just started up a very similar bulk protocol and looking forward to yield some outstanding result's during the next 14 week's. I'm very excited that you've started this blog and look forward to tapping in to the power outlet of energy that will be created in the weeks/months to come. Your 09' season will be here before we know it.!!! Do it to it!

[ChokeOnStrength]

Can't wait to see those numbers explode.

[soxfan4life]

good luck sporto, should be one hell of a ride.

[Sporto1633]

That makes sense and is exactly what I thought you'd say.

I looked at the 205 for bench and was like "hey, that's around how much I do".. As soon as that happened, I knew you were going easy on the weights cause I remember there being lots of 300 #'s for your benches lol

When all is said and done and your strength is back to where you'd like it to be, how much do you think the volume will decrease?

Once I hit up around 75-80% or so, I will only be doing 3 sets of 5. When I am breaking PRs, maybe only 2. So as intensity increases, volume decreases...gotta keep the balance

Sporto

[Sporto1633]

My sentiments exactly Tommy! Btw, I think I'm familiar w/that program or should I say, I'm becoming acquainted . I'll be following along T-Man and will just try to keep up. I know where to come when I need motivation.

Thanks Flynn! Are you going to be doing this type of routine now in your offseason?

Sporto

[BriknMortr]

I am following along as well.

That 4 day program is awesome. Hypertrophy days are just all out fun. Do you have a weight your shooting for this time before you start cutting?

[Sporto1633]

GET IT DONE Tommy!!! I too, have just started up a very similar bulk protocol and looking forward to yield some outstanding result's during the next 14 week's. I'm very excited that you've started this blog and look forward to tapping in to the power outlet of energy that will be created in the weeks/months to come. Your 09' season will be here before we know it.!!! Do it to it!

Awesome! It's nice to have a lot of like-minded people around to bounce off of when you need energy, motivation, etc. It means we are ALL only going to get better! Can't wait...and like you said, 2009 will be here before you know it...so it's time to put some HUSTLE BEHIND THIS MUSCLE!

Now it's MY turn to be throwing the heavy weights around while you diet in 08 :P

Neener! Neener!

Sporto