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  1. #31
    RX MEMBER Sporto's Avatar
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    Today was just a cardio only day, and I must say, I will be doing the stairmill for all of my lower intensity cardio from now on! It was the first time I had ever done it and now I'm hooked! Sweat poured like never before, yet I didn't feel exhausted. The glutes were burning a little, but not enough to cause any leg wear and tear issues. Time to crank this prep up yet another notch and start making my way down to the lower levels of bodyfat!!!

    Sporto

  2. #32
    MUSCLEHEAD toddbz's Avatar
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    What he's not telling you, is that this kid throws around some stupid heavy weights.
    What's the squat now Tommy?

    And congrats on the baby girl news!

  3. #33
    RX MEMBER Sporto's Avatar
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    What's up guys! I had one helluva workout this morning! Today is actually a high carb day, which I always love when it falls on a leg day, BUT we decided to workout much earlier today so that we could get some other stuff done the rest of the day. As it turns out, I had early morning cardio, about 60g of carbs, then the most hellatious leg workout known to man. Needless to say I was SMOKED! The workout took a little longer than normal because I needed a little more time in between the sets to gather my bearings, but I was able to maintain all weights on all lifts. I even snapped a few quick pictures afterwards...I couldn't hold my legs worth a darn, but the poses didn't turn out too bad. On the most muscular shots, you can see two variations, both of which show a little of what I was talking about with my scar tissue and swelling - I'd appreciate feedback on which one of the two you guys think looks more aesthetically pleasing:













    Sporto

  4. #34
    RX MEMBER Sporto's Avatar
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    Quote Originally Posted by toddbz View Post
    What he's not telling you, is that this kid throws around some stupid heavy weights.
    What's the squat now Tommy?

    And congrats on the baby girl news!
    Ha! Not through prep I don't!

    Thanks for the congrats! My wife and I are very excited! Although pregnancy and prep together has been quite an experience!

    Squatting in the mid 4's...it's ok...my form is recruiting much more glute/ham though...

    Sporto

  5. #35
    RX MEMBER Sporto's Avatar
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    Long day today! Woke up early morning before church to do the stairmill, went to church, and then tried to come home and relax a bit while getting some food in me before the gym with a little "semi-nap". Felt pretty good...spent a good chunk of time at the gym today lifting, posing, and working with clients. I snapped a couple more quick shots from the back today since there weren't a lot of people there being Sunday and all. These pics mark 11 weeks out from the first show!









    I think I made up a little ground and I'm close to being right on track for 11 weeks out. My back width is still an eye sore even though I brought my back up some, but hey, it's what I got at this point! Time to step it up and face the challenges that lie ahead head first!

    Sporto

  6. #36
    RX MEMBER Sporto's Avatar
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    Hey gang...time for another little update!

    As it is right now, I'm in Hartford, CT this weekend handling the Europa show with Marc. We just trained chest, shoulders, and calves, and topped it off with some cardio afterwards. I did some posing afterwards and I am ON POINT for where I need to be at right now. I'm starting to get hard and grainy during my workouts, my midsection is getting extremely sharp, the lower back fat is melting off, and the glutes are starting! I am actually probably going to be heavier than I thought I was going to be at an anatomy chart level conditioning I'm entering into another supplementation phase as well and it has me feeling AWESOME! My workouts are great still at this point, and I hammer out cardio like it's my JOB! This new way of prepping has been just incredible and I am really excited to see the final product come October (my legs especially!). I probably won't do many more updated pics the rest of the journal (maybe a few candids here and there) and just send the mandatories to my coach for progress updates. Lately, I've been surprising myself with how I am looking, espceially during my workout, so I am excited to ATTACK the rest of prep and show off how to really dial it in for the big day!
    On a side note, all strength has maintained, and now that my new phase of supplementation has kicked in, I've gained some strength in some areas. Boy, when training and nutrition are in check, it's amazing what kind of difference OPTIMAL SUPPLEMENTATION can have! Will try to update more often, but I'm on a mission for the next couple of months, so I will do so when I can!

    Sporto

  7. #37
    PENCILNECK metallideth's Avatar
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    best of luck on your show tommy. you're looking really lean for 11 weeks out.

  8. #38
    PENCILNECK metallideth's Avatar
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    tommy have you ever considered doing competitive powerlifting?

  9. #39
    PENCILNECK KTA's Avatar
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    Tommy, back looks better. Though you're no where near my Narrow Natty back.

    It's a work in progress

  10. #40
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    hi tommy , can i ask u a question? , i started bbing 1 year ago , chest , back , shoulders , legs r grow and look good after a year , but my arms still small (13.8 inches ) , for me , arms is the worst body part , can u give me some advices and suggest an arms routine for me ?
    thank u so much , looking for ur reply

  11. #41
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    Sporto, you are looking great man! Keep up the hard work

    I practiced posing a TON for my first show, which it also sounds like you are doing. Keep pounding the poses!

  12. #42
    RX MEMBER Kay1991's Avatar
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    Hey Tommy, qn for you, are the carbs in skim milk anything to be concerned about? Considering that it is basically sugars.. Or it's fine as long it fits into the macros for the day..?

  13. #43
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    Hi Tommy, Huge fan here!
    Quick question: I am prepping and I eat snickers post workout, should I have protein with this or just BCAA's?
    Thanks for your input.

  14. #44
    RX MEMBER Sporto's Avatar
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    It's been a pretty hectic last couple of weeks! Even so, my diet, training, cardio and supplementation have been ON POINT the entire time. Not only am I back on schedule (after thinking I was a little behind a few weeks ago), I'm now ahead of schedule and still rocking it! My third phase of supplementation has really helped keep things moving. I might even weigh a little more than I thought I would with the type of anatomy chart conditioning I will have. I really can't believe how much size my arms (and just about everything else) kept this time around using this approach! My contest prep so far has been a big eye opener and shown me some things about training and nutrition on the elite level. I've seen the difference having used them on myself and look forward to the next round of pictures I take!

    Other than that, I've been to Connecticut for the Europa show, Orlando for the Vitamin Shoppe expo, and Evansville for a INBF/WNBF show. Next week, I will be going to North Carolina for a photo/video shoot with other Scivation guys...it's going to be a lot of fun! And, I will actually be in decent shape for it

    I'll see if I can take some candid shots of us lifting today - all other mandatory posing pics are going to my third eye from now on...

    Sporto

  15. #45
    RX MEMBER Sporto's Avatar
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    Quote Originally Posted by metallideth View Post
    best of luck on your show tommy. you're looking really lean for 11 weeks out.
    Thanks! I'm actually a little ahead of schedule now, so it iwll be nice to back off some cardio soon and really fill out!

    Quote Originally Posted by metallideth View Post
    tommy have you ever considered doing competitive powerlifting?
    Nah...not my thing. I'd rather be the best bodybuilder I can.

    Quote Originally Posted by KTA View Post
    Tommy, back looks better. Though you're no where near my Narrow Natty back.

    It's a work in progress
    Yeah...isn't always? *sigh*

    Quote Originally Posted by zzlxxlzz View Post
    hi tommy , can i ask u a question? , i started bbing 1 year ago , chest , back , shoulders , legs r grow and look good after a year , but my arms still small (13.8 inches ) , for me , arms is the worst body part , can u give me some advices and suggest an arms routine for me ?
    thank u so much , looking for ur reply
    Sure...start training them like you do everything else...heavy and intense! Just because they are a smaller muscle group, doesn't mean high rep and high volume. When I lowered the volume and started training them heavier, they started to grow.

    Quote Originally Posted by Lil Mac View Post
    Sporto, you are looking great man! Keep up the hard work

    I practiced posing a TON for my first show, which it also sounds like you are doing. Keep pounding the poses!
    Yeah...posing is actually the hardest part of the day for me LOL Hopefully it will make it look tha tmuch more effortless on stage!

    Quote Originally Posted by Kay1991 View Post
    Hey Tommy, qn for you, are the carbs in skim milk anything to be concerned about? Considering that it is basically sugars.. Or it's fine as long it fits into the macros for the day..?
    I don't use dairy anymore during prep. I also don't believe in the whole, "just hit your macros, bro" thing anymore

    Quote Originally Posted by nutratroy View Post
    Hi Tommy, Huge fan here!
    Quick question: I am prepping and I eat snickers post workout, should I have protein with this or just BCAA's?
    Thanks for your input.
    Hey Troy...post made me LOL. Definitely get some high quality Scivation Whey with dat dere SNICKERS!

    Hope you are doing well buddy

    Sporto

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