Bulk Leangain Log

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    sprintstar01's Avatar
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    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

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

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    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
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    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
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    Looks interesting and I want to perform this type of protocol this Fall & Winter.
    Formutech Nutrition | Online/Social Media Rep
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    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
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    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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