Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique!

[Sporto1633]

Very strategic workout regimen Tommy... Fleck & Kraemer would be proud...

Who's Fleck & Kraemer?

Sporto

[Ivan25]

2 pioneers of resistance training research... It was a compliment to your dedication..

[Agostage]

2 pioneers of resistance training research... It was a compliment to your dedication..

You see, I'm not the only vague one Ivan

[Ivan25]

You see, I'm not the only vague one Ivan

Ur right...

[Sporto1633]

2 pioneers of resistance training research... It was a compliment to your dedication..

Thanks! I didn't know...that's why I asked

Sporto

[Captain Sagara]

Thanks! I didn't know...that's why I asked

Sporto

That was some sick conditioning but at 5'11 you lack size BIG TIME,time to add some beef,good luck man...

[Sporto1633]

That was some sick conditioning but at 5'11 you lack size BIG TIME,time to add some beef,good luck man...

Yep...what can I say, I'm tiny for a natural...

Thanks for the best wishes

Sporto

[liftjunkie06]

That was some sick conditioning but at 5'11 you lack size BIG TIME,time to add some beef,good luck man...

Are you kidding? I think he has considerable size. The chest may be a little lagging, but great balance. Most people look small at essential fat levels.
With some increased back and chest thickness, he should be tough to beat at the natural level.

[str8flexed]

Yep...what can I say, I'm tiny for a natural...

Thanks for the best wishes

Sporto

eh don't worry about it. people don't talk **** about no bodies

[Flynn]

Yep...what can I say, I'm tiny for a natural...

Then what does that say for the rest of us Naturals if you're tiny: Minuscule .

[semper27]

eh don't worry about it. people don't talk **** about no bodies

a BIG X 2... Couldn't have said it better.... If people are talkin you must be doin somethin right!!!

[fltallpaul]

Maybe you need to watch videos of Tommy lifting...he is not lacking any size....god knows how much bigger he can get but he is huge already...he was 245 not too long ago...and still looked good.

If Tommy is small I may as well quite now....

naaah...

[Sporto1633]

Thanks guys! I was wondering if he knew whether or not I was natural. Hell, I know I'm small for my height when it comes to competing against people who use drugs. People who weigh what I do are a foot shorter than me lol.

Either way, I WILL be doing everything I can to add some good size for 2009! That I promise you!

Sporto

[ChokeOnStrength]

Thanks guys! I was wondering if he knew whether or not I was natural. Hell, I know I'm small for my height when it comes to competing against people who use drugs. People who weigh what I do are a foot shorter than me lol.

Either way, I WILL be doing everything I can to add some good size for 2009! That I promise you!

Sporto

It's as simple as this bro, if you can do half of what you did this season in preperation to win your card.

then you'll reach your goal x 10 by 09

[semper27]

It's hard to imagine what Tommy will bring to the stage in 09'. He is already a Natural Freak. His work ethic and knowledge of his physique will prove that the body hasn't any limits. His fellow Pro's better be on standby!

[Chris@UGA]

Sheesh, I wish I was that "small".

[Sporto1633]

Things have been going really well this week...a quick recap:

I'm settling into this new offseason training routine. This first week has been more of getting acquainted with everything as far as what weights to use, how much volume, how long workouts are taking, etc. So their have been some slight modifications to the original plan. The overall plan is still the same...I'll progressing both strength and calories up slowly, but the setup will be slightly different in a way that will work out better for me individually.

The diet has been going just fine. My bodyweight is holding steady 201lbs (has been for a couple of days) and other than a few meals eating out that I didn't measure and just guesstimated on, all of my good dieting habits are still in tact. I look very full and vascular as I'm lifting, especially on hypertrophy days, and I am REALLY enjoying that. I've continued my HIIT cardio, and surprisingly, I don't loathe it as much when I'm able to eat half way normal lol. It's also very nice to only be in the gym once a day

My supplement regime will remain the exact same as it was and has been. My diet will be very similar. I will be eating a lot of the same foods I was, only more of them, with the occasional meal that I don't measure (like going out to eat for lunch, dinner, etc.). My training will be similar to the original layout, and I will continue to update this log with highlights as I progress. Other than that, I'm looking forward to the holidays and hope everyone had a great weekend!

Sporto

[Sporto1633]

Ok guys...time for an update!

The last couple of days have gone great! I've kept my diet in check, stuck with my cardio, and still feel strong in the weight room. So things are still rolling along. I've tweaked the layout of the program a little bit to better fit my schedule and my preferences. I must say, I REALLY love the layout. I used to do a more traditional split focusing on all rep ranges within each workout. I like the change of focusing in on certain rep ranges during the workout, i.e. on max strength day all sets are max strength type sets for the most part. And hypertrophy days...well, they're just freakin sick. The pumps I;ve been getting damn near hurt! Last week on my hypertrophy day where I did chest, I couldn't even take a shower worth a crap cause the pump in my chest and arms wouldn't allow me to reach anywhere.

Today is just a HIIT cardio day, BUT I'm going to ramp up the cardio a little bit today...why? Because I am going out to eat tonight and I'm not going to track anything, nor am I gonna care what all I eat (as long as I don't overeat to the point of being too full). So, I just know that I can bust out a few more intervals and up the low intensity part a bit to help balance that out. My bodyweight held at 201 as of yesterday (haven't been to the gym today to weigh myself), but I'm going to add a little to the diet today and see what that does. I've noticed that my lower back and glute/ham fat is back on lol. I still have obliques and intercostals, only not as deeply cut. But, my vascularity is still pretty sick in all the places that you can see in tank top in shorts...so I still look like a beast in the weight room lol. Anyway, some highlights from the last couple of days:

Bench: sets of 255 for 5 reps
Pull-Ups: sets of BW+50 for 5 reps
DB Military: sets of 80 for 5 reps
Squat: sets of 345 for 5 reps
Hack: sets of 365 for 5 reps

These sets are still progressing up to my normal weights, but all sets felt good with no struggling to complete them. I'm really looking forward to the hypertrophy days over the latter part of the week...

Sporto

[Jrich54338]

Have yourself a slice of Pizza I know you want one lol

[Devils]

Looks like a great routine and plan.

I'll sure keep an eye on this thread.

[Sporto1633]

Have yourself a slice of Pizza I know you want one lol

Haha! Not just yet...I'm going to wait til I have more room with my calories But my time is coming...

Sporto

[Sporto1633]

Looks like a great routine and plan.

I'll sure keep an eye on this thread.

Hey Devil...thanks for popping in. It's an excellent routine, and it's what some of us like to call our "bread and butter" routine. I like it much better than a traditional split doing all rep ranges within a single muscle group/workout.

Sporto

[Sporto1633]

On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

Tonight's workout will include:

Lots of pull ups and downs
Lots of rows
Lots of stares from th envious and the curious
Lots of winks from the sorority girls on the ellipticals
Lots of large veins simulating a detailed road map
Lots of Xtend

Sporto

[KyGunator]

On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

Tonight's workout will include:

Lots of pull ups and downs
Lots of rows
Lots of stares from th envious and the curious
Lots of winks from the sorority girls on the ellipticals
Lots of large veins simulating a detailed road map
Lots of Xtend

Sporto

so how'd it go man?

[triplewhammy]

This log is going to be phenomenal.

We're watching.

-triple

[Devils]

Hey Devil...thanks for popping in. It's an excellent routine, and it's what some of us like to call our "bread and butter" routine. I like it much better than a traditional split doing all rep ranges within a single muscle group/workout.

Sporto

Its a great way to train I think, I'm going to include hypertrophy and strength days in my routine and see how it goes.

[s1mon25]

On tap for tonight...HYPERTROPHY! I have a nice Back/Traps/Biceps hypertrophy day scheduled and can't wait to get out of work to hit the gym...

Tonight's workout will include:

Lots of pull ups and downs
Lots of rows
Lots of stares from th envious and the curious
Lots of winks from the sorority girls on the ellipticals
Lots of large veins simulating a detailed road map
Lots of Xtend

Sporto

Haha I love it... I'll make sure to keep an eye on this thread!

[Sporto1633]

so how'd it go man?

It went great! I actually changed up my workout to a Chest/Shoulder/Tricep split because my dumbass forgot my lifting straps at my house and didn't realize it until I was already at the gym. So I just did my other upper body hypertrophy workout yesterday and have some sick Back/Trap/Bicep nastyness today Some highlights from yesterday's workout:

DB Incline: 3 sets 100lbs for 12 reps
DB Flys: 3 sets of 60lbs for 12 reps
DB Rear Raises: 3 sets of 30lbs for 12 reps
EZ Skull Crushers: 2 sets of 115lbs for 12 reps

Now, it's time to get my back pump on...I have a little bit of work left to do and then I'm gonna tear up some weights.

Sporto

[Flynn]

So I just did my other upper body hypertrophy workout yesterday and have some sick Back/Trap/Bicep nastyness today Some highlights from yesterday's workout:

DB Incline: 3 sets 100lbs for 12 reps
DB Flys: 3 sets of 60lbs for 12 reps
DB Rear Raises: 3 sets of 30lbs for 12 reps
EZ Skull Crushers: 2 sets of 115lbs for 12 reps

And that's a hypertrophy day . I'll take that as my 'Power' day anytime.

[Ryan Zielonka]

I love leaving work/school to go to the gym. Throw on the iPod, like a soulja boy headin' into battle.

Hehehe... that was a bad joke.