Bulk Leangain Log

sprintstar01

Member
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
 
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
 
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
 
Looks interesting and I want to perform this type of protocol this Fall & Winter.
 
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
 
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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