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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; Hey gang! Although I am a regular poster on many other boards, I'm brand new to this one and wanted to start my journal here to log my progress, ... |
07-29-2008, 08:50 PM
| #1 |
| Amateur  Join Date: Jul 2008
Posts: 72
Recipes: 0 Rep Power: 3  |  Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Hey gang! Although I am a regular poster on many other boards, I'm brand new to this one and wanted to start my journal here to log my progress, answer questions, and help everyone else reach their goals while I reach mine! First off, a little about myself... I'm 28 years old. I've been lifting consistently now for about 10-11 years, mostly sport specific stuff because I was an athlete, but when that was over I picked up bodybuilding in 2004 and have been doing it ever since. I'm a natty, no drugs, no steroids, no HGH, no insulin, you name it. Everything that I take outside of food I list in my journal. Last year, with the help of Layne Norton and Scivation/Primaforce, I was able to turn professional in the IFPA. In my signature is a link of 5 videos where I was featured during my prep all the way through the pro qualifier as part of Layne Norton's "Inside The Life Of A Natural Pro" series. I've been currently taking this entire year off to make improvements before I step on the IFPA pro stage in 2009. My goal is to place top 5 or higher in my debut and go from there. So that's a little about me. If anyone has any questions, feel free to ask them here. I'll be lurking about and trying to offer help and advice wherever I can. Outside of that, I'll post a few pictures of myself, along with a few recent videos of some exercises. I'll come back later and post today's workout to start this journal off and we'll go from there! 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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07-29-2008, 08:51 PM
| #2 |
| 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! First..a few videos: YouTube - DB Flys - 100X8 I have mixed feelings about this lift. First, it felt great right where I wanted to - the chest. Second, it's a personal best. However, after looking at the video, it kind of seems like I'm not flying out wide enough? I stopped the range of motion to where I felt it starting to shift towards the shoulders, and I felt it good in the chest, so I don't know. I'd appreciate constructive feedback on these... YouTube - DB Military Press - 120X3 The jump was too much right now. My gym's dumbbells jump from 100 to 120 and I just couldn't quite get a set of a solid 5 reps in. I warmed up to do this set, and when it was too much for 5 reps, I just did a couple sets of 8 reps with the 100's. YouTube - DB Military Press 100X9 This was my second set of dumbbell military press. For the first set I was able to complete 10 reps. This set I fell just short. YouTube - Decline Close Grip Bench Press - 295X5 One of my favorite tricep exercise to overload them with heavy weight. This 5 rep set is a PR for me and I was really happy with it. My triceps always hurt the next day after doing these heavy! YouTube - EZ Skull Crushers 165X4 Here I'm doing an excerise of skull crushers. I like doing these on a decline bench because i feel like I can put my tricep in a deeper stretch for more development. This was my third set and I was only able to get 4 (after getting 5 the previous two sets). YouTube - Pause Squats - 365X10 Here I'm trying out pause squats for the first ... (more) Added: March 17, 2008 Here I'm trying out pause squats for the first time ever. After the workout, I have found most people performing these are pausing for longer. So, next time I'll lower the weight and pause longer. 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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07-29-2008, 08:52 PM
| #3 |
| 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! Actually...when I have time...I'll have to figure out how to embed videos... 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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07-30-2008, 02:12 AM
| #4 |
| resident degen  Join Date: Jul 2005 Location: San Diego, CA
Posts: 3,899
Recipes: 0 Rep Power: 221  | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! Hey Tommy, glad to have you here. Layne is a sharp guy and really knows his stuff. Can you tell us a bit about what kind of training and diet work well for you? Do you respond better to high volume or lower volume and heavy? I'm totally with you on the decline skulls. They don't hurt my elbows which is a HUGE plus. 
__________________ No supplement can make up for the lack of a strong work ethic. |
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08-01-2008, 12:03 AM
| #5 |
| 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! Thursday: Upper Body Power BB Bench Press 55 190X5 190X5 190X5 190X5 190X5 Rack Chins 55 BWX5 BWX5 BWX5 BWX5 BWX5 DB Military Press 55 65X5 65X5 65X5 65X5 65X5 Standing EZ Curls 55 85X5 85X5 85X5 85X5 85X5 BB Close-Grip Bench Press 55 165X5 165X5 165X5 165X5 165X5 Machine Flys RP 250X8X6X4 Close Grip Seated Pulldowns RP 225X8X6X4 Diet Fat: 75g Carbs: 435g Protein: 220g Calories: 3295cals Supplements Now Foods Multi-Vitamin Ergopharm Amp Scivation Dialene-4 Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Primaforce HMB Primaforce Insopro-R Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA Bodyweight 220lbs. 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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08-01-2008, 12:04 AM
| #6 | |
| 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! Quote:
 And yes, finally with the decline I can overload the triceps without my elbows hurting! 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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08-05-2008, 05:55 PM
| #7 |
| 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! Friday: Lower Body Power BB Squats 55 250X5 250X5 250X5 250X5 250X5 SLDL/RDL Hybrid 55 240X5 240X5 240X5 240X5 240X5 Machine Leg Extensions 305X8 305X8 305X8 Glute/Ham Raises BWX8 BWX8 BWX8 Seated Calf Raises 270X5 290X5 300X5 Straight Leg Calf Raises 360X5 360X5 360X5 Weighted Lower Abs 40X6 40X6 Chest/Back Hypertrophy Rack Chins 65 20X10 20X10 20X10 BB Bent Over Rows 295X10 295X10 295X8 Machine Close Grip Pulldowns 230X12 230X12 Machine Straight Arm Pulldowns 90X15 90X13 BB Bench Press 65 175X10 175X10 175X10 BB Incline Press 225X10 235X10 245X10 Machine Flys 245X12 245X12 DB Incline Flys 50X15 55X15 Shoulders/Arms Hypertrophy DB Military Press 65 65X10 65X10 65X10 DB Rear Raises 25X10 30X10 30X10 Single Arm Cable Lateral Raises 40X10 50X10 50X10 Single Arm Cable Rear Raises 30X12 40X12 EZ Preacher Curls 65 75X10 75X10 75X10 DB Concentration Curls 50X10 55X10 55X9 DB Incline Curls 40X12 40X10 BB Decline Close-Grip Bench Press 65 175X10 175X10 175X10 EZ Skull Crushers 115X10 120X9 120X9 Rope Pressdowns 150X12 150X12 Diet Fat: 75g Carbs: 435g Protein: 220g Calories: 3295cals Supplements Now Foods Multi-Vitamin Ergopharm Amp2 Scivation Dialene-4 Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Primaforce Insopro-R Primaforce HMB Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA Bodyweight 224lbs ~Some thoughts over the past couple of days...Each workout was at a different gym, so the numbers are going to vary some from what they were before on the machine lifts. I've decided to start adding in a little more volume everywhere on each day. If I feel like it hurts my progress, I'll back off. But for now, I feel like I have to step it up a notch. I was at a contest this weekend in Evansville and it was the first time I was at a contest and not competing in it. I was 10X more nervous for the people I was there for than I was for myself when I was competing! First, my girlfriend competed in this show and it was her first one (not even the one she was aiming for), and out of nowhere, she wins the whole figure portion of the show and gets her WNBF pro card! That was amazing and I was very proud of her! And to top it off, one of my good buddies Ben Goins ended up finally winning his WNBF pro card as well! The guy brought some absolute sick conditioning...and diets on 300g carbs! Freaknasty. I'm really glad to see that, he worked so incredibly hard for so long. It was a great time, but it made me wanna jump right back into contest dieting lol. Being around all those shredded people made me feel fat! But, I've got a plan to stick to and need to continue to do so if I'm going to have a chance to compete well at the pro level. After seeing some of the pros at the show (it was a pro-am), I'm really taking my back to task. Outside of that...I've got some leg hypertrophy work today and I'm getting anxious to get in there... 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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08-05-2008, 11:54 PM
| #8 |
| 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! Tuesday: Legs/Calves/Abs Hypertrophy BB Squats 65 245X10 245X10 245X10 BB SLDL/RDL Hybrid 65 225X10 225X10 225X10 DB Split Squats 55X12 55X12 55X12 Seated Leg Extensions 275X12 275X10 275X10 Seated Leg Curls 175X15 175X12 Seated Calves 270X10 270X10 270X10 (self assisted on last 2 reps) 270X10 (self assisted on last 2 reps) Machine Straight-Leg Calves 275X10 275X10 275X8 275X8 Weighted Abs 30X10 30X10 Diet Fat: 75g Carbs: 435g Protein: 220g Calories: 3295 Supplements Now Foods Multi-Vitamin Ergopharm Amp Scivation Dialene-4 Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Primaforce HMB Primaforce Insopro-R Primaforce Lean Green Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA Bodyweight 224lbs ~Whoa...I was consistent with adding a little volume to all my workouts today and boy did I feel it. Today was the first time in a long time I was near-vomit after a leg day. My main concern has been that I don't want to try and bring everything up all at once - for instance, I really just wanted to maintain legs while I let my upper body catch up (mainly chest and back). Well, piss on that. As long as my strength doesn't suffer, I'm going to push the limits on hypertrophy days. Tomorrow is an off day, and I'm going to do 8 intervals of HIT cardio with about 15 minutes of steady state in between them. Ben Goins lit a fire under my butt by winning his pro card and now I can't stop thinking about my next contest... 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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08-06-2008, 11:19 PM
| #9 |
| 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! Wednesday: Cardio 45 minute steady state: 5.5 incline/3.3mph Diet Fat: 75g Carbs: 435g Protein: 220g Calories: 3295cals Supplements Now Foods Multi-Vitamin Ergopharm Amp Scivation Dialene-4 Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Primaforce HMB Primaforce Yohimbe HCL Primaforce Lean Green Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA 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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08-08-2008, 01:30 AM
| #10 |
| 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! Thursday: Upper Body Power BB Bench Press 70 240X5 240X5 240X5 240X5 240X5 DB Flys 90X8 90X8 90X8 Rack Chins 70 65X5 65X5 65X5 65X5 65X5 DB Incline Braced Rows 100X8 100X8 100X8 100X8 DB Military Press 70 80X5 80X5 80X5 80X5 80X5 DB Incline Braced Rear Raises 30X8 30X8 Standing EZ Curls 70 100X5 100X5 100X5 100X5 100X5 DB Incline Curls 50X6 50X6 BB Decline Close-Grip Bench Press 70 205X5 205X5 205X5 205X5 205X5 Rope Pressdown Extensions 92.5X6 92.5X6 Diet Fat: 75g Carbs: 435g Protein: 220g Calories: 3295cals Supplements Now Foods Multi-Vitamin Ergopharm Amp ( Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Primaforce HMB Primaforce Insopro-R Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA Bodyweight 225lbs. ~All I can say is wow...there is a fire lit underneath me. I have been non-stop after seeing the show last weekend, and I can already feel myself wanting to jump back onstage. But before that, I've got work to do. I'm stepping up the rest of this offseason and taking the gloves off. My energy is sky high and has been all week. I simply can't WAIT to get to the gym every day. My energy is booming the entire time I'm in there. I've got mental pictures of my competition running through my head, and I'm on a mission right now. I'm nailing my nutrition and killing my workouts even moreso (to the point I don't overtrain) from here on out. I want this so bad...this is what I was born to do... 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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08-09-2008, 12:20 AM
| #11 |
| 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! Friday: Lower Body Power BB Squats 70 320X5 320X5 320X5 320X5 320X5 Seated Leg Extensions 305X8 305X8 305X8 SLDL/RDL Hybrid 70 305X5 305X5 305X5 305X5 305X5 Seated Leg Curls 190X8 200X8 210X8 Seated Calf Raises 300X6 300X6 300X6 300X4 Straight Leg Calf Raises 360X6 360X6 360X6 360X6 Weighted Lower Abs 40X6 40X6 Diet Fat: 75g Carbs: 435g Protein: 220g Calories: 3295cals Supplements Now Foods Multi-Vitamin Ergopharm Amp2 Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Primaforce Insopro-R Primaforce HMB Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA ~The fire is lit...I'm on a mission. I could picture deeply striated hamstrings and glutes with every rep. Strength feels good on everything and diet is in check. I'm still a bit of a fatty, but even I can notice the improvements. Tomorrow is just a boring day of cardio and running errands. 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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08-09-2008, 08:58 PM
| #12 |
| 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! Saturday: Cardio 45 minute steady state: 5.5 incline/3.3mph Diet Fat: 75g Carbs: 435g Protein: 220g Calories: 3295cals Supplements Now Foods Multi-Vitamin Ergopharm Amp Scivation Dialene-4 Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Scivation Knockout Primaforce HMB Primaforce Yohimbe HCL Primaforce Lean Green Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA Bodyweight 223lbs. On the iPhone Inside The Life Of A Natural Pro - Episodes 12-16 Pumping Iron ~Today was just a cardio day. Now, normally I have been dreading these days simply because I HATE cardio, but I've gotta tell ya, these past few times have been a breeze. Ever since that contest, things have been different - in a good way. For instance, today I was on the treadmill just walking uphill and 45 minutes felt like 10 minutes because I was in a ZONE. All I can keep thinking about is how much better I want to look on the pro stage next year standing next to the IFPA giants. With every step, I'm picturing deeply striated glutes and hamstrings for all back poses. Now, I didn't do any intervals simply because my legs were a little tight today from yesterday's workout. So, I'm listening to my body and just did Protocol #2 from Lyle McDonald's Book "The Stubborn Fat Solution". I weighed in at 223 today. I think my weight is balancing out nicely right around here and we'll see what nailing my nutrition does for another week or so before I decide to make any changes. I took a couple of back shots today after I did my cardio to try and see what kind of difference (if any) I've made to the width and depth of my biggest priority this offseason. Help me out here guys and let me know what you think - good or bad...I'm a big boy, I can take it  Oh, and please ignore my lower back fat   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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08-09-2008, 09:12 PM
| #13 | |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,672
Recipes: 0 Rep Power: 186   | Re: Training With Sporto: A Quest For Lean Mass, Personal Records, & A Pro Physique! what do you think of Cissus
__________________ COME CHECK OUT MY JOURNAL  Quote:
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08-11-2008, 01:16 AM
| #14 |
| 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! Sunday: Chest/Back Hypertrophy Rack Chins 65 20X10 20X10 20X10 BB Bent Over Rows 305X8 305X8 305X8 305X8 Machine Close Grip Pulldowns 230X12 230X12 230X12 230X8 Machine Straight Arm Pulldowns 90X12 90X12 90X10 Weighted Hangs 75X60sec BB Bench Press 65 175X10 175X10 175X10 BB Incline Press 250X10 255X10 255X10 Machine Flys 245X12 245X11 245X10 Diet Fat: 80g Carbs: 425g Protein: 225g Calories: 3320cals Supplements Now Foods Multi-Vitamin Ergopharm Amp2 Scivation Xtend Scivation VasoCharge Scivation Sesamin Scivation Whey Scivation Knockout Primaforce Insopro-R Primaforce HMB Primaforce Max CLA Primaforce Elastimine Primaforce Cissus Primaforce ZMA ~Simply loving it...The newly found progress to my back has brought a whole new element to my back workouts. I'm constantly working on my posing in between sets as well. The added weighted hangs was an excellent addition too. Nutrition is right there as well. Didn't weigh myself today...will do |
