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| IronMass Forums Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Workout Logs Discuss Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! in the Bodybuilding Science forums; Shoulders/Arms Hypertrophy DB Military Press 65 65X10 65X10 DB Incline Braced Rear Raises 45X10 45X10 45X10 Single Arm DB Lateral Raises 30X12 30X12 BB Standing Curls 65 75X10 75X10 ... |
10-18-2008, 10:39 PM
| #61 |
| Amateur  Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3  |  Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Shoulders/Arms Hypertrophy DB Military Press 65 65X10 65X10 DB Incline Braced Rear Raises 45X10 45X10 45X10 Single Arm DB Lateral Raises 30X12 30X12 BB Standing Curls 65 75X10 75X10 EZ Preacher Curls 120X10 - PR 120X9 120X8 DB Concentration Curls 50X10 50X10 EZ Skull Crushers 65 85X10 85X10 BB Decline Close-Grip Bench Press 270X10 - PR 270X10 270X10 Rope Pressdowns StackX12 StackX12 Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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10-21-2008, 02:44 AM
| #62 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Upper Body Power BB Bench Press 55 195X5 195X5 195X5 195X5 195X5 Machine Flys 250X12 250X12 250X12 Rack Chins 55 10X5 10X5 10X5 10X5 10X5 Machine Close-Grip Pulldowns 240X11 240X10 240X10 DB Military Press 55 65X5 65X5 65X5 65X5 DB Incline Braced Rear Raises 35X12 35X12 BB Preacher Curls 55 80X5 80X5 80X5 DB Concentration Curls 50X10 50X10 BB Decline Close-Grip Bench Press 55 175X5 175X5 175X5 1-Arm Reverse Extensions 80X10 80X10 ~ After careful consideration, I decided to just move into another training block with different selected power exercises. Today's workout was done in Indy with Ryan and we had a great workout. Each time I go through a training block, I am continually refining my method to be more optimal. It's no wonder the PRs keep coming. Great stuff today - I felt HUGE! Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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10-22-2008, 02:33 AM
| #63 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Lower Body Power Hack Squats 55 250X5 250X5 250X5 250X5 250X5 Seated Uni-Lateral Leg Extensions 110X12 110X12 110X12 BB Deadlifts 55 260X5 260X5 260X5 260X5 260X5 Seated Uni-Lateral Leg Curls 90X12 90X12 90X12 Seated Calf Raises 300X5 300X5 300X5 Straight-Leg Calf Raises 360X5 450X5 450X5 Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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10-25-2008, 07:44 PM
| #64 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Chest/Back Hypertrophy Rack Chins 65 7.5X10 7.5X10 7.5X10 BB Bent Over Rows 275X10 275X10 275X10 Machine Glose Grip Pulldowns 225X12 225X12 BB Bench Press 65 195X10 195X10 195X10 BB Incline Press 245X10 245X10 245X10 DB Incline Flys 90X10 90X10 ~ Cut a little short today, Chris (Virginator) drove up and we worked out together. I'd rather take the time to really help him out on everything, especially since he made the drive up to hang out. So my workout was a little shorter than normal, but it was still a good one. The Incline Press at this gym was one of the real high incline ones, so I just lowered the weight and stayed in the rep range. Other than that, I hope Chris found all the info helpful! Shoulders/Arms Hypertrophy DB Military Press 65 65X10 65X10 Single Arm Cable Rear Raises 20X12 22.5X12 25X12 Single Arm DB Lateral Raises 30X10 35X10 EZ Preacher Curls 65 75X10 75X10 EZ Standing Curls 105X10 115X10 120X10 - PR DB Concentration Curls 50X10 50X10 BB Close Grip Bench Press 65 175X10 175X10 EZ Skull Crushers 125X10 135X10 140X10 - PR Rope Pressdowns 85X12 85X12 ~ Didn't plan on setting any PRs, but I felt to good not to. Usually the irst hypertrophy day after switching up exercises I don't just jump right back into what I could get 10 times and sort of ease into over a week or two, but the arms felt really strong today, so I made an exception  Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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10-26-2008, 01:54 AM
| #65 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Legs/Calves/Abs Hypertrophy BB Deadlifts 65 260X10 260X10 260X10 260X10 Seated Uni-Lateral Leg Extensions 100X10 110X10 120X10 130X10 Seated Uni-Lateral Leg Curls 80X10 80X10 80X8 80X8 Seated Calves 4PX10 4PX10 4PX10 4PX10 Straight-Leg Calves 440X10 440X10 440X10 440X10 Weighted Abs 25X12 25X12 25X12 Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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10-28-2008, 02:51 AM
| #66 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Upper Body Power BB Bench Press 70 245X5 245X5 245X5 245X5 245X5 Machine Flys 250X12 250X12 Rack Chins 70 75X5 75X5 75X5 75X5 75X5 Machine Close-Grip Pulldowns 225X12 225X12 225X12 DB Military Press 70 80X5 80X5 80X5 80X5 DB Incline Braced Rear Raises 35X12 35X12 BB Preacher Curls 70 100X5 100X5 100X5 DB Concentration Curls 50X12 50X10 BB Decline Close-Grip Bench Press 70 215X5 215X5 215X5 1-Arm Reverse Extensions 80X12 80X10 Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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11-01-2008, 09:32 PM
| #67 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Lower Body Power Hack Squats 70 320X5 320X5 320X5 320X5 320X5 Lying Uni-Lateral Leg Extensions 120X10 130X10 140X10 BB Deadlifts 70 335X5 335X5 335X5 335X5 335X5 Seated Uni-Lateral Leg Curls 85X12 85X10 85X10 Seated Calf Raises 315X5 315X5 315X5 Straight-Leg Calf Raises 495X5 495X5 495X5 Chest/Back Hypertrophy Rack Chins 65 7.5X10 7.5X10 7.5X10 BB Bent Over Rows 295X10 305X10 305X10 Machine Glose Grip Pulldowns 237.5X10 237.5X9 237.5X9 BB Bench Press 65 195X10 195X10 195X10 BB Incline Press 255X10 265X10 265X9 DB Incline Flys 90X10 90X10 90X9 Shoulders/Arms Hypertrophy BB Military Press 65 145X10 145X10 Single Arm Cable Rear Raises 30X12 30X12 30X12 Single Arm DB Lateral Raises 35X10 35X10 EZ Preacher Curls 65 75X10 75X10 EZ Standing Curls 120X10 120X10 120X9 DB Seated Curls 60X10 60X8 BB Close Grip Bench Press 65 175X10 175X10 EZ Skull Crushers 140X10 140X8 140X8 1-Arm Reverse Extensions 60X10 70X10 Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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11-03-2008, 09:01 PM
| #68 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Upper Body Power BB Bench Press 82.5 295X5 295X5 295X5 295X5 DB Incline Flys 95X8 95X8 95X8 Rack Chins 82.5 125X5 125X5 125X5 125X5 Machine Close-Grip Pulldowns 240X8 240X8 240X8 BB Military Press 82.5 225X5 225X5 225X5 Cable Rear Raises 32.5X8 32.5X8 EZ Preacher Curls 82.5 120X5 120X5 120X5 DB Concentration Curls 55X8 55X8 BB Decline Close-Grip Bench Press 82.5 250X5 250X5 250X5 1-Arm Reverse Extensions 50X8 50X8 Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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11-05-2008, 10:39 PM
| #69 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Lower Body Power Hack Squats 405X5 425X5 445X5 BB Deadlifts - With Straps 495X5 495X5 BB Deadlifts - Without Straps 495X3 495X3 495X3 BB Squats 405X8 405X8 DB Walking Lunges 100X8 - Each Leg 100X8 - Each Leg Seated Cow Raises 270X5 320X5 340X5 360X5 Straight-Leg Cow Raises 365X5 365X5 365X5 365X5 Weighted Abs 30X8 35X8 35X8 Body Weight 225 Diet Fat: 60g Carbs: 250g Protein: 275g Calories: 2640cals Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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11-07-2008, 04:34 AM
| #70 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Chest/Back Hypertrophy Rack Chins 125X10 130X10 135X9 ~ On the last set and 10th rep, I didn't quite get my chin over the bar - I only got it to the bar. Ah well...next time for sure! BB Bent Over Rows 305X10 315X10 ~ Got all 10 with 315...been a long term goal of mine for a while nailing it with great form. My back will hate me tomorrow! Machine Glose Grip Pulldowns 240X8 240X8 ~ Nice little way to end the back part of the workout! BB Bench Press 295X10 300X9 305X8 ~ ALMOST got 300 for 10 reps...had it been the first set, I'm sure I would've nailed it. Still got 305 for 8 strong reps after all that, so I was pumped. BB Incline Press 265X10 275X8 ~ Hit 275 for the 8 rep mark...pretty soon I will be throwing these up 10 times. I'll be looking forward to that! DB Incline Flys 100X8 100X8 ~ Did these slow and they felt great! Bodyweight 224.5 - Right on track! Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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11-07-2008, 11:27 PM
| #71 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Shoulders/Arms Hypertrophy DB Military Press 100X10 - PR! 100X10 ~ I finally got a set of 10 reps with the 100s today...not only that, I did a second set as well! Single Arm Cable Rear Raises 32.5X10 32.5X10 ~ These make the rear delts BURN! Single Arm DB Lateral Raises 35X10 35X10 ~ Stuck with the same weight this week...I actually grab a hold of the side of the squat rack and lean while doing these...makes it realy hard to cheat and I feel the delt working the entire movement. EZ Standing Curls 125X10 - PR! 125X9 ~ I'm glad the biceps are getting stronger - they (along with my back) are still my weakest areas... EZ Preacher Curls 115X10 120X10 - PR! ~ Not much to say except the arms felt strong today! DB Concentration Curls 55X10 ~ Just did one work set of these...I planned to only do two anyway, but I ran short on time. BB Close Grip Bench Press 275X10 - PR! 275X10 ~ Set a new PR on these and completed another set with my PR weight just for good measure. I even used a little closer grip  EZ Skull Crushers 135X10 140X9 ~ Triceps looked enormous in the mirror after these... Rope Extensions 95X10 ~ Again, planned to do two sets but only had time for 1...oh well, it's quality over quantity anyway... Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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11-10-2008, 12:20 AM
| #72 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Legs/Calves/Abs Hypertrophy BB Pause Squats 405X6 405X6 405X6 ~ I'll be going for sets of 7 next week DB Walking Lunges 100X8 100X8 100X8 ~ Gave my lungs a great workout lol...I'll be going for sets of 9 next time Seated Uni-Lateral Leg Extensions 120X10 130X10 Seated Uni-Lateral Leg Curls 80X10 80X10 Seated Calves 230X10 230X10 230X10 ~ Was in Indy and used their horrible excuse for a machine Straight-Leg Calves 395X10 395X10 395X10 ~ This was as much as I could use on the machine... Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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11-12-2008, 11:56 PM
| #73 |
| Amateur Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3 | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Lower Body Power Hack Squats 455X5 455X5 455X4 ~ I might have been able to squeeze out 5 reps on the 3rd set, but the 4th rep was SSLLOOWW...So I just racked it knowing I had deadlifts next lol. BB Deadlifts - No Straps 495X5 495X5 495X5 ~ These felt AMAZING...my grip strength is much stronger than I thought it was. These were done with no belt, no straps, nada...just me and the bar! BB Squats 405X8 405X8 DB Walking Lunges 100X8 - Each Leg 100X8 - Each Leg Seated Cow Raises 315X5 (TH) 315X5 (TH) 315X5 (TH) Straight-Leg Cow Raises 495X5 (TH) 495X5 (TH) 495X5 (TH) Body Weight 222.5 - Right where I wanted it to be after a week Sporto
__________________ Tommy Jeffers *IFPA Pro* *Mr Natural Indiana* *Scivation Athlete* www.bodybuilding.com/fun/insidethelife16.htm www.bodybuilding.com/fun/insidethelife15.htm www.bodybuilding.com/fun/insidethelife14.htm www.bodybuilding.com/fun/insidethelife13.htm www.bodybuilding.com/fun/insidethelife12.htm "Anyone can give up, it's the easiest thing in the world to do. But, to hold it together when everyone else would understand if you fell apart, that's true strength." |
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