Bulk Leangain Log

  1. New Member
    sprintstar01's Avatar
    Stats
    5'8"  156 lbs.
    Join Date
    Apr 2012
    Posts
    173
    Rep Power
    3023
    Level
    11
    Lv. Percent
    97.6%

    Bulk Leangain Log


    For personal purposes I am logging my bulk leangain diet with Layne Norton's PHAT routine to keep track of progress.

    Quick Personal Info

    I am 22 5'8 150lbs. I am a former Division 2 sprinter;however, I am trying to gain some lean mass so I can eventually compete in physique competitions.

    I've been religiously weight training for the past 4 years and went from 135 to 150 in lean mass.

    I picked Layne Norton's routine because it contains strength as well as hypertrophy.


    Supplements

    1. Protein( various types and a mass gainer)
    2. Carbs(various types)
    3.DAA
    4.iForce Hemavol
    5. iForce Maximize Intense

  2. New Member
    sprintstar01's Avatar
    Stats
    5'8"  156 lbs.
    Join Date
    Apr 2012
    Posts
    173
    Rep Power
    3023
    Level
    11
    Lv. Percent
    97.6%

    Don't have many picture,but here is the most recent one

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Views: 88
Size:  88.1 KB
  3. New Member
    sprintstar01's Avatar
    Stats
    5'8"  156 lbs.
    Join Date
    Apr 2012
    Posts
    173
    Rep Power
    3023
    Level
    11
    Lv. Percent
    97.6%

    Back and Shoulders Hypertrophy Day

    Chin-Up: 3x12,12,10

    Cable Close Grip Rows: 2x12,10 at 120lbs

    Cable Wide Grip Rows: 2x10 at 75lbs

    Kroc Rows: 3x10 at 90lb dumbbell

    Shrugs: 3x10 at 80lb dumbells

    Elitefts Orange Band Facepulls: 3x10

    Behind Neck Press: 1x10 at 70lbs 2x10 at 80lbs

    Upright Rows: 3x10 at 75lbs

    Side Laterals: 2x10 with 15lb dumbbell
    •   
       

  4. New Member
    sprintstar01's Avatar
    Stats
    5'8"  156 lbs.
    Join Date
    Apr 2012
    Posts
    173
    Rep Power
    3023
    Level
    11
    Lv. Percent
    97.6%

    Legs Hypertrophy Day

    Power Cleans: 4x2 185lbs

    Deadlifts:5x5 180,205,235,269,305

    Front Squat 3x8 135,145,155

    Leg Press 2x12 500lbs

    Elitefts Band Romanian Deadlifts: 3x10

    Lying Leg Curls: 2x12 100,125

    High Step-ups 2x10 bodyweight,10lb dumbbells
  5. Senior Member
    BB12's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Mar 2006
    Posts
    2,056
    Rep Power
    7672
    Level
    33
    Lv. Percent
    25.86%
    Achievements Activity ProPosting Pro

    Looks interesting and I want to perform this type of protocol this Fall & Winter.
    Formutech Nutrition | Online/Social Media Rep
    Follow us on Facebook, Twitter, & Instagram for more promos!
    www.formutechnutrition.com |www.facebook.com/fnutrition
  6. New Member
    sprintstar01's Avatar
    Stats
    5'8"  156 lbs.
    Join Date
    Apr 2012
    Posts
    173
    Rep Power
    3023
    Level
    11
    Lv. Percent
    97.6%

    Chest and Arms Hypertrophy Day

    Guillotine Bench Press: 3x10 45lbs,65lbs,95lbs

    Dumbbell Bench 3x10 50lb,60lb 70lb dumbbells

    Incline Dumbbell Bench 3x10 35lb,45lb,55lb dumbbells

    HammerStrength Bench 2x12 2 45s

    Cable Flies: 2x10 45lbs

    EZ-Bar Curls 3x10 at 60lbs

    Tricep Extensions: 3x10 60lbs

    Seated Curls: 3x10 70lbs

    Tricep Pushdowns: 3x10 80lbs
  7. New Member
    sprintstar01's Avatar
    Stats
    5'8"  156 lbs.
    Join Date
    Apr 2012
    Posts
    173
    Rep Power
    3023
    Level
    11
    Lv. Percent
    97.6%

    Upper Body Power Day

    Bench: worked up to 200lbs x6

    Pull-Ups 1x12 at bodyweight 1x12 at 5lbs 1x10 at 10lbs 1x10 at 15lbs

    Barbell Rows: 5x5 145lbs (weak exercise for me)

    Incline: worked up to 170lbs x5

    Straight Pulldowns: 2x12 at 65lbs

    Dumbbell Curls: 3x 10 at 30lb, 30lb, 35lb

    Dips: 3x12
  

  
 

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