GLHF's Bulk Season 10-11

[GLHF]

Hey guys.

im not fancy but im gona try to detail.

Stats:
5-10, 190ish
I was cutting for a while and now itll be pointless to further cut as i will sacrafice more muscle. my short term goal was to just be leaner and harder for summer, but my long term goal is to gain upto 240lb this winter season and than cut. so in this log i will record my workout/diet.

Routine
Layne Nortons PHAT Split:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest
• Day 4: Back and Shoulders Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Chest and Arms Hypertrophy
• Day 7: Rest

I will use main compound movements for 4-6 sets of 6-8reps on the Power Days. Hypertrophy is a higher rep work, super sets, drop sets, etc...
As far as cardio goes, I'm gonna do 2-3 sessions for 30min at 80%, and 2-3 sessions for 30-60min at 60%
I made the best gains with this program before, but did barely any cardio.


Nutrition
Caloric surplus obviously...200lb x 15 = 3500cal
Carbs are depending on the workout, very low if no workout/cardio only

Example:

• (Pre WO) 50g Whey + 1-2glass ww milk + 1cup oats + 1 serving PB
• (PWO) 0-30min 25g Whey + 1 serving PB + milk
• (60-90min PWO ) 10oz meat + complex carb source for 100-150grams
• 1-2 scoops Whey + milk + pb
• solid meal 40-60g protein + fat .... like 5whole eggs + couple egg whites + cheese
• a smaller meal like 1 cup oats + milk + pb
• casein shake 50g + 1 glass milk

i was keto cutting for past 4 weeks, for 2 weeks no refeed until beggining of this week. so ive been eating carbs and caloric surplus for a few days now. heres a pic of me a few days ago no pump and late at night, i am a little puffy lol.

 

[GLHF]

Lower Body Power

Squat
225x3x5

V Squat (hack squat machine)
2pps x10, x10

Leg extensions
130 x12, x12, x12

SLDL
135 x10, x10
185x6, x6

Reverse glute raises
bw 3x12

Standing Calf Raises
1pps 2x15

Diet:
50g whey + milk + yogurt + 1srv PB than slept for 3 more hours
3whole eggs + 6egg whites + 2 pieces bread + yogurt (100cal, 6g pro, 17g carb)
workout
50g whey + 1srv PB + yogurt
9oz ham + 1.5cup rice pudding (10g sugar per 1cup and it taste WONDERFUL)
McDouble (no cheese) (~200cal, 30g pro) + 1/4lber (510cal, 30/40/30fat)
1 more meal will be had today.


what the eggs looked like:





Yesterday:
30min incline walk 10% incline, 3.0 mph for 10min, 3.5mpg for 10min

diet:
mostly eggs, cheese, whey, ham. NO carbs.


notes* ive been having a headache, dont feel generaly good, my pee has a yellow tint or is straight up yellow, i pee a lot every time i go and i drink 1.5g + everyday my pee was always crystal. theres 2-3 inch spot on my lower middle back thats like puffed up. it hurts a little to pressing, and its a little warm. its same color as other skin.
kidney problems do you guys think? going to the store on monday and buying kidney cleanser.

 

[GeekPoop]

you just get done or are you using any oral anabolics here?

prolly is nothing, but check tint of your skin, eyes, and if you pee blood in you go to the hospital

 

[GLHF]

i get done 2 weeks ago. i ran test e 500/week + 70mg tren ace first 3 weeks, than 7-11week i ran winstrol oral 50mg/day + clenbuterol thru out. not that heavy at all. i havnt noticed change in my skin other than getting paler (not tanning anymore), eyes normal, nails normal, toes normal.

later today: Upper POWER DAY....cnt wait.

diet so ffar:
50g whey + whole milk glass + weight watchers yougurt + 1tbsp PB

 

[GeekPoop]

maybe its the winstrol? not that is a high dose or even long tho

 

[GLHF]

Upper Power Day

Flat DB 85s 4x6 than only got 5reps on last 2 sets
DB Row 100s 5x6 couldve done more weight/reps
db shoulder press 60s 3x6 with stretch at bottom
db shrug 105s 3x6 hold at top
db curl 45x6, 35x6, 35x6

i couldve done more weight on everything but since its beggining of the program and im gonna have to get used to lifting so much i started with lower weights...

diet:
shake
big sub (turkey+cheese+tomato+letuce)
shake after wo
3eggs + 7 whites + 2 slices bread


theres no more a bump in my lower back, it just went away. and my pee has been mostly better. it was probably just nothing.

i lost my debit card on saturday while at a mall, in only a few hours there was 1100 debit charge, and 1800 credit charge for a total of 2900$. WOW, once of the charges was 124$ worth of macdonalds... seriusly the person just bought food to throw it out. i hope they buy their children 2900 candles for theyr funeral. was stuck filling papers all day yesterday. the guy was pretty helpful at the bank, he said 99 out of 100 times they will refund ur money, and it was clear that it wasnt in my nature.
**** my life, everytime i do something positive 1-2 negative things hit me hard...

 

[WhatsaRoid?]

I've been waiting for this for a long time. Bring it GLHF!

Wow hold on, I think I'm a bit to hyper this AM. Cardio time!

 

[GLHF]

Legs Hyperthropy

Hack Squat
3pps 3x8 controlled, fast tempo

Vertical Leg Press
6pps 1x15 just focused on pressing with the outer part of my quads, wider stance

Laying Leg Curl
125 4x12

Leg extensions
125x12, 100x10, 75x8 triple drop set

diet:
50g whey + 1servng pb + 1cup oats + 1/2glass w milk
wo
50g whey + 1srv pb
6egg whites + a mixture of dough, eggs, feta cheese, all baked together (i had a pretty big slice)

im gonna have 3-4more meals, and 30min LISS + calfs + abs + forearms later today



it was an alright workout, i had a great pump going. i tried doing more for my hams but decided to do them later today because they were already pumped and couldnt work them out hard. if that made any sence great!

 

[GLHF]

Yesterdays workout:

Chest/Delts/Triceps Hypertrophy

Flat BB speed work 135 x3sets normal grip, x3x3 wild grip
incline bb 135 4x12
high incline bench fly 50lb dbs 12-12-10
hammer strength press 1pps x20, x15
medium grip tricep lock outs with a 20lb chain on each side + 1 45pps 3x8
db overhead extensions 30s x15, 40s x15, 50s x12 it was light i was just afraid of injury because i have to lift it up and than put it down and its kinda dangerous to swing around 50+ lb dbs
bw dips 3x12
side delt db raises 20s x12, 30s x8, 30s x8 drop 20s x8 drop 10s x12ish

diet wasaverage. i dnt remember much but pre wo was 1 1/2 scoop ehey + 1 1/4 cup milk + 1cup oats, post wo was a weight gainer 980cal, 150g carbs, 55g protein.....

 

[GLHF]

Upper Body Power

DB Row
50x8
75x8
110x5x6 PR

DB Flat Bench
50x8
70x6
90x5x6 PR

BB Shrug
135x10
225x5x6-8 ....light, concentrated reps

Hammer OHP
185x5x6 light

Chin Ups
bw x 12, x12, x10

Dips
bw x12, x12, x12

Forearm stuff


diet:

3whole eggs + 6whites + 3 slices ww bread
pre WO; 1cup oats + 1glass whole milk + 1 1/2 scoops whey
post WO; weight gainer shake (55g pro, 185g carb, 950cal) + bcaa + 3.5g creatine
imma have 2-3more solid meals, and something small snack like fruit/yogurt/etc..

notes: felt great in the gym today.

 

[GLHF]

Lower Power

Box Squat, parallel, hit bottom stay there for a sec - epxplode up

135x6
135x6
135x6
185x6
185x6
185x6
225x6

GHRP
bw 3x10

felt like overtrained. Layne was saying that it takes 4-6 weeks to adapt to the program and until than u shouldn't do as many exercises/sets as in the example, so i guess thats wat i went with.....

 

[GLHF]

Back/Bis/Traps Hypertrophy

Medium Neutral Gril Pull Downs
4-5 sets of 12-15, than went down to 2 heavy sets of 8, really liked the movement

Db Rows
80s x 8 didnt like it at all

Hammer Strength Rows
2pps 5x10

Decline Bench Stiff Arm Pullovers
30s x15
40s 3x12 i came up with this exercise on my own lol i feel it in the front lower lats/rib cage

V-bar cable rows
70x15
100x12 drop 120x10 drop 140x8 (15-30sec rest)
160x8 Rep PR
160x8
180x8 weight and rep PR

Close Grip on the EZ Bar Curls
40x15
50x4x12

Spider Curls (hammer curl but right hand touches left pec vice versa....idk if theyr calld spider curls)
30s 3x12 each arm

Machine deadlift stance machine Shrugs
2pps 4x15 squeeeeeze at top

Seated Wrist EZ Curls super set with Reverse Grip EZ Curls
40lb x20/x10 3sets

Chain Curls (curls with a chain in each arm)
3x10, squeeze at top, really like this movement

diet:
4eggs + 6egg whtites + 3 slices bread
50g whey + yogurt
50g whey + 2 snickers
shake 950cal 55g pro, 150g carb
solid meal
solid meal



Uploaded with ImageShack.us

 

[SweetLou321]

Check out laynes article on phat training on simply shredded for the power days.

 

[GLHF]

Legs Hypertrophy

Leg Press Vertical
2pps x15
4x12
6x12
8pps x8 PR

Horizontal Leg Press very narrow stance
2 sets of 12

Stiff Leg DeadLift (SLDL)
95x12
155x10
195x3 sets of 8 PR

Leg Extensions
115 5x12 slow tempo

Leg Curl
115 3x12

Calf Raises on horizontal press ss w/ bent over calf raises bw
1pps 3x12/20

Decline Crunches 3x20, Side Oblique Raises 45lb plate 4x15 each side, Weighted Crunches Machine 20lb x15, 30lb x15/10

 

[GLHF]

Chest/Tricep/Shoulders Hypertrophy

BB Incline
95x15 all reps are done with 1 sec hold at bottom
135x12
155x10
185x8
155x10
135x12

Hammer Strength Flat
1pps 3x15 slow concentrated

Cable Flys downward
20lb 3x15 with squeeze 1sec at top

Laying skullcruchers
60x12
70x10
80x8
70x10
60x12

V-Bar Press Downs
4x10 with like 50lbs, idk

Standing Overhead Extensions with Cables
3x15
felt great

Side Machine Raises
50x12
70x10 3sets

Facepulls from high to face
30lbs 3x15


diet has been fine, high protein/carb, moderate-low fat. ate a little too much side cream in past few days but fuk it its summer. Im gonna get some OTC supps, im liking Erase, and Shift, also DAA. Ima run the Erase for 1-90days at 1x/day, shift for 1-45, DAA 3g pre wo 1-90.

im currently taking
ON 100% Whey
ON BCAA
ON Opti-Men
Muscle Juice
Jack3d

 

[GLHF]

August 21 & 22 OFF

I was suppose to rest only 1 day, but i PRed every workout past 2 weeks, and im feeling tired. also theres no way i couldve done an upper power day.

 

[GLHF]

August 23

Upper Power

BB Flat
bar x20
135x6, x6
185x6
205x 4set of 6
*last workout: db flat, 90lb 5set of 6.... sucks

BB shrug
135x12
225x10
275 3x6

DB Shoulder Press
40x12
65x 4x6

BB Row
135x12
185x6
225x6, x6, x6, last 1-2 reps cheated

2set of bw dips

20min LISS

 

[GLHF]

August 24

Lower Power

BB Squat
185x6, x6
225x6, x6
245x6, x6

DB SLDL
40x 3x12
* this were great

Leg Press
8pps 2x6

Glute Raise
bw 3x12

calfs multi set burnout

 

[GLHF]

August 26, 2011

Biceps/Triceps/Forearms

DB Hammer
25x8
35x6
45x6
55x6, x6 drop to 45x6 drop to 35s x8 drop 25sx12

V-bar Press Downs
55x12
75x12
95x12, drop 75x12, drop 55x12

EZ Bar Curls (20lb bar)
10s on each side x15
25s x8
30s x8
30s x8 drop 20s x6 drop 10s x6

EZ Bar Skull Crusher
10s x15
25s x12
35s x10
45s x6 drop 35s x6 drop 25s x6

Reverse EZ Curls ss with wrist curls
20x15 80x12
30x15 80x12
30x15 80x6 held it for a while

OverHead Tricep extensions with ropes ss w/ bench dips
35x15 ss bw x12 3sets

Hammer Concentration Curls
50x15
65x12
80x10
95x6, x6 huge drop set with 5drops in weight, reps around 5-6 superseted with leg raises idkk

Rope Extensions Standing
35x 30 burnout

 

[GLHF]

I was supposeto do legs today, but my gym closed very early because of a huricane expected to come here at 6:00, its 10:30 now, its been raining but its not bad at all. i hate how people over react to the thought of going MAYBE tops 2-3days without power.

Doing Legs tomorrow, at home. i got a power bench + 300lb olympic set. I did so many drop sets and other hypertrophy approaches yesterday and my arms feel great today. barely sore. im doing 2 super sets + 1-2 drop sets for legs tomoro. diet is 6/10

 

[GLHF]

August 28

Legs DE

Box Squat 135 6set of 3 focus on speed
Leg Ext worked upto 150lb than did a triple drop set -25 each
Leg Curl worked upto 125lb than triple drop set
calfs
side db raises 3sets
side cable raises 2sets
facepulls 2sets

 

[GLHF]

August 29

Chest/Back 12-10-8-6-6

BB Shrug 185 4x12 light
db flat 50s, 60s, 85x6, x6
db row 110x6, x6
dips +25x12, +45x10, +70lb x6
Hammer Grip Pull downs v bar 180x6, x6
incline hammer strength press 2pps 2x6

 

[GLHF]

August 31

3sets leg raises, 2set weight crunch, 2set decline situp
20min elleptical 131hrt entire time + 15min incline walk 1301hrt ~410cal burned

 

[GLHF]

September 2

Back + light biceps

Pulls Ups Medium Grip
bw x10, x8, x6

closegrip cable rows
worked upto 160 than droped 140-120-100 for 6-10reps each drop

Machine Row
2pps 3x10 there was a superset wit different grips here

Machine shrugs superset with incline machine row 3sets of 12/10

Reverse flys with cables 3set

db press seated
50s 3x12 strict slow reps

db side raises 4sets of 15s x15 slow strict

EZ Bar curls 3x12

thats all i can remember, there was more tho.

 

[GLHF]

September 3

bw dips
flat bench 5x3 135lb speed work
incline bench 135x20, x12
dips (20lb chain) ss with deep push ups 3x10
pull ups ss with deep push ups
vbar pressdowns ss with rope curls 3x12
rope push downs, cable bar curls, face pulls triple super set
some **** like that

diet: 8/10
need more veggies/fruit, and i feel ive been slacking on my good fats too. not a lot of sweet ****, thats good. drank some alcohol for my friends bday.

HIIT + quads tmrw

 

[GLHF]

8/6

Upper Power

BB Shrug
275x4x6

BB Bench flat
225 5x5

Tbar Rows
3plates x6
4 x6
5 x6

Fron Raises DB
45 3x6

Hammer Grip Pull ups
bw x10
+25lb x6, x6, x4

 

[GLHF]

8/7

Lower Power

Squat
135x10
225x6
245x6
255x6

SLDL
185lb 3x6


PM:
35min cardio hear rate 135~ . 450cal burned

 

[GLHF]

9/9

Chest + triceps

noticible lifts:
strict slow bench 135x12, 155x10, 185x8
decline bench 135x3x12 strict form
good tricep v-bar extensions

 

[GLHF]

9/10

Back

noticible lifts:
slow strict pull downs 4 sets 12-12-12-10
70lb db row 3x10 strict form
cable row strict form

 

[GLHF]

9/12

Legs

8pps vertical leg press ss with bb stiff leg deadlifts with 135lb, 2 sets of 12 each
1 leg horizonal press 3pps, ss with standing ham curl + 1pps, 2sets of 12
calf stuff
10min bike 130 heart rate