WeightingToGrow's attempt at bulking

[WeightingToGrow]

Hey there, long time lurker first time poster; thought I’d kick things off with a bulking log.


Just finished a 16 week cut (Photos in my profile, if someone could embed for reference that would be great ). *Currently standing at 5’9 and a measly 150lbs – Not for long! *My cut went well, I feel I did enough research to avoid the bro science and not drop my kcals too low, finished at 2100 kcal 200P/180C/50F


Will be starting my bulk at ~3000 kcal, 200P/350C/90F, I expect some initial weight gain from an increased volume of food in my GI tract, but once that evens out I’ll bump up the kcals until I’m gaining. *Looking forward to that!


Going to switch things up for my bulk and follow Lanyne’s PHAT routine (slightly adapted). *The training days are as follows for those unaware;


Sun: Rest

Mon: Upper Body Power

Tues: *Lower Body Power

Wed: *30 Mins MISS Cardio

Thur: *Back & Shoulders Hypertrophy

Fri: Lower Body Hypertrophy

Sat: Chest & Arms Hypertrophy


I’ll include details of exercises and sets / reps over my next few entries. I don’t have a camera atm, so there wont be any elaborate food pr0n but I’ll work on getting some bb poses thrown up as my current pics are far from ideal.


Comments, questions and criticism greatly encouraged.

[WeightingToGrow]

Today was a rest day before I begin my new routine tomorrow, slightly nervous about the volume, but looking forward to it at the same time.

The Eats…I won’t often post details of what I’m eating because its largely irrelevant, but meh…

50g Oats, 50g Fruit N’ Fibre cereal, scoop of whey and 250ml semi-skimmed milk
200g Chicken breast, 2 slices Wholewheat bread, salad and a banana
100g Proats
250g Prawns, 150g Pasta, ½ Jar Tomato & Chilli Sauce, Stir Fry Veg (lol wut?)
Big ass bag of popcorn!

Macros: 193g Protein, 372g Carb, 88 Fat, 3052 Kcal

Rather generic, but it’s quick / easy and I enjoy it… and it fits my macro’s!

[WeightingToGrow]

1st Upper Body Power day, (All weights are in kilograms)

Barbell Bench Press; Warm-up + 95x5, 100x5,5

Bent Over Barbell Rows; 70x5,5 80x3

Wide Grip Chin Ups; Bodyweight x 10,10,8

Seated Dumbbell Shoulder Press; 22.5x8,8,8(Wanted to use 25kg Dumbbells, but couldn’t find a matching pair :s)

EZ-Bar Bicep Curl; 35x10,10,10

Shrugs; 80x10, 110x10,10

Tricep Push Down; 112.5x12,12(Would prefer to do dips here, but I’ve not got a weight belt to attach plates to yet)

EZ-Bar Skull Crusher; 35x8,8,8

Really enjoyed the workout, was a little unsure what weights to use as it’s my first time following this routine and perhaps held back a little. It’s also my first time utilising the barbell rows, I usually use a cable row machine and wasn’t 100% happy with my form so I’ll need to work on that. Great pump, and holy vascularity batman! Must be the increase in carbs?

Nailed my macros for today, but I’m already feeling like it’s not enough food; will stick with it for a week as planned, then re-evaluate.

[WeightingToGrow]

Lower Body Power….Yeah Buddy!

ATG Squats; Warm-up + 90x5, 100x6, 110x5,5

Leg Extension; 70x10, 75x10,10

Deadlift; 80x8, 100x5, 110x5,3

Lying Leg Curl; 37.5x10,10,8

Standing Calf Raise; 180x10, 200x10,10

Seated Calf Raise; 90x 10,10,10

Ab Machine; 72.5 x 10,10,10

Hamstrings were defiantly feeling it after my workout. First time I’ve played around with squats at such low rep range so will be interesting to see how thing progress.

[WeightingToGrow]

Back & Shoulders Hypertrophy

Bent Over Barbell Rows; 80x5,5,5, 90x5,5

Seated Incline Cable Rows; 90x10,10,10,8

Wide Grip Pull Down; 75x12,12

Seated Dumbbell Shoulder Press; 20x12,12,10

Upright Rows; 30x12, 35x12,12

Side Raise; 10x12,12,12

Alternating Front Raise; 17.5x20,20,16

Shrugs; 80x12, 100x12,12

Still not 100% with my barbell rows; but felt a lot better than last time.

[WeightingToGrow]

Legs Hypertrophy

Squats; Warm-up + 100x5,5,5,5,4,3

Hack Squats; 80x12,10,8

Leg Press; 190x12, 210x12,10

Leg Extension; 70x12,12,12

Lying Leg Curl; 37.5x12,12

Standing Calf Raise; 180x15,15, 210x15,12

Ab Machine; 72.5x12,12 80x12,10

[WeightingToGrow]

Chest & Arms Hypertrophy

Barbell Bench Press; Warm-up + 100x5,5,3,5,4,4

Incline Dumbbell Press; 22.5x12, 25x10, 30x10, 32.5x8,5
(Was really feelin’ these so did a couple of extra sets)

Incline Dumbbell Flys; 15x12,10

EZ-Bar Bicep Curl; 35x12,12,12

Preacher Curl; 15x12,12

Alternate Hammer Curls; 15x10,9

Close-Grip Decline Bench Press; 50x12, 70x10,8

Rope Pull Down; 30x12,12

[WeightingToGrow]

Finished my first week following this new routine, have defiantly been sore but I’m hoping my body will adjust to the workload.

Diet has been in check, have been hitting my macros @ ~3000 kcal, 200P/350C/90F. My starting weight was bang on 150 lbs, and I’m at 154.8 as of my weigh in today which is a 4.8lb gain in 7 days. I’m aiming to hit a 1lb/week gain but I expected the first week to be higher as I in creased my carbs and am therefore storing more glycogen/water

I’ll keep to the same macro’s for this next week and monitor my weight until I’m gaining 1lb a week. If anyone has any comments/suggestions feel free to chime in

[dawndm]

Hey, fellow UK'er. Came across your journal....see your following Layne's PHAT routine but slightly adapted...me too, with a hint of Venuto's routine thrown in too. I'm also bulking after spinning my wheels for a while, dreading the fluff but gritting my teeth.

[WeightingToGrow]

Hey, fellow UK'er. Came across your journal....see your following Layne's PHAT routine but slightly adapted...me too, with a hint of Venuto's routine thrown in too. I'm also bulking after spinning my wheels for a while, dreading the fluff but gritting my teeth.

Yer I’m enjoying Layne’s PHAT routine so far, need to make sure I’m getting enough rest tho as it’s a very demanding workout…How are you finding it? I’m not familiar with Venuto’s routine, I‘ll take a look at that…I feel you about dreading the fluff but I think its inevitable, like you mentioned, in order to avoid spinning your wheels we must learn to embrace it!

Upper Body Power;


Barbell Bench Press; Warm-up + 100x5,5,5

Bent Over Barbell Rows; Warm-Up + 90x5,5,5

Wide Grip Chin Ups; Bodyweight x 10,10,10

Seated Dumbbell Shoulder Press; 25x10,10, 27.5x6,4... Increase in weight

EZ-Bar Bicep Curl; 40x8,8,8... Increase in weight

Shrugs; 100x10,10, 120x10

Tricep Push Down; 112.5x12,12,12

EZ-Bar Skull Crusher; 35x10,10,10

Found it difficult to get going at first, the bench press felt heavier than it should, perhaps didn’t warm up enough? Managed to push through and finished the workout strong, simple case of mind over matter.

[dawndm]

I went with Venuto's routine rather than Layne's as it was done over 4 days......I thought 5 days too much for me. However, after 1 more cycle of V's routine, I plan to change to Layne's but adapt it to 4 days. I'll rotate out one of the three hypertrophy days each week, so no body part is being totally excluded. For example, week one I'd only do say back/shoulders and lower body. Then week 2 do chest/arms and back shoulders and so on. That way each part is worked five times ( instead of 6) over 3 weeks.

I failed at bulking twice......chickened out after seeing the scale moving up....this time.......stuff it! I'm in it for the long haul. I may do some mini-cuts along the way. LN talks a little about it here:

[WeightingToGrow]

I went with Venuto's routine rather than Layne's as it was done over 4 days......I thought 5 days too much for me. However, after 1 more cycle of V's routine, I plan to change to Layne's but adapt it to 4 days. I'll rotate out one of the three hypertrophy days each week, so no body part is being totally excluded. For example, week one I'd only do say back/shoulders and lower body. Then week 2 do chest/arms and back shoulders and so on. That way each part is worked five times ( instead of 6) over 3 weeks.

I failed at bulking twice......chickened out after seeing the scale moving up....this time.......stuff it! I'm in it for the long haul. I may do some mini-cuts along the way. LN talks a little about it here:

I see what you mean, I was a little unsure about a 5 day split myself but figured I’d give it a go, can always scale back if need be.

Awesome series, Layne is the man! Defiantly something to consider should the abs become lost in transition so to speak … good luck with your bulk, looking through your journal you obviously know what your doing and are well on track.


Lower Body Power;

ATG Squats; Warm-up + 110x5,5, 120x5, 130 - Failed

Deadlift; 100x5, 120x5

Leg Extension; 80x8,8,8,8 Increase in Weight

Lying Leg Curl; 37.5x8,8,8

Standing Calf Raise; 200x10, 210x10, 220x10 Increase in Weight

Seated Calf Raise; 75x 10,10,10

Ab Machine; 72.5 x 10,10,10

Lost my footing when attempting my last set of squats and collapsed making a huge crash, the safety bars really saved my ass! I felt comfortable with the weigh but was perhaps over-zealous with my attempt to push myself out of ‘the hole’. My confidence was shot after that, so I didn’t make a second attempt but moved swiftly onto the deadlift

[WeightingToGrow]

Back & Shoulders Hypertrophy


Bent Over Barbell Rows; Warm-up + 82.5x6, 90x5

Seated Incline Cable Rows; 90x12,10,10,10 Increase in Reps

Wide Grip Pull Down; 75x10,10,10

Seated Dumbbell Shoulder Press; 25x10,10,9

Upright Rows; 35x12, 40x10,10 Increase in Weight

Side Raise; 7.5x15, 10x12, 12.5x12,12

Alternating Front Raise; 17.5x20,20,20

Shrugs; 100x12, 120x12,11,10 Increase in Weight


Did a lot of warm up sets with the barbell rows, which is why there’s only 2 working sets. Still working on my form so just going over the motion with less weight…Gotta get that mind muscle connection

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 100x6,6,6,6, 120x5,5, 60x15,15

Hack Squats; 80x12,12,12

Leg Extension; 70x15,12,10

Lying Leg Curl; 37.5x12,12,10 Increase in Reps

Standing Calf Raise; 180x15,15, 210x13,12

Ab Machine; 72.5x12,12 80x12,12

[lampshade444]

Ill be following! You are around the weight i would like to be in the next few months, and same height! Best of luck man!

[WeightingToGrow]

Ill be following! You are around the weight i would like to be in the next few months, and same height! Best of luck man!

Glad to have you aboard, appreciate the support!


Chest & Arms Hypertrophy


Barbell Bench Press; Warm-up + 90x5,5,5,5,5,5

Incline Dumbbell Press; 25x10, 30x10,10,9

Incline Dumbbell Flys; 15x12,12

EZ-Bar Bicep Curl; 40x10,10,10

Preacher Curl; 15x12,14,12 Increase in Reps

Dips, BW,15,12,10

Close-Grip Decline Bench Press; 50x10, 70x9,9


Have been hitting my macro's consistently so far, but went out for an all you can eat buffet… followed by a load of beers for a friends birthday last night.

Weight as of this morning is 153 lbs, still 3lb up from the beginning, but down a little from last week. It’s probably dehydration from all the alcohol consumed but I’ve been looking for an excuse to up my calories Thinking of bumping it up ~3200

[WeightingToGrow]

Upper Body Power;


Barbell Bench Press; Warm-up + 100x5,6, 105x3, 110x2 Increase in Weight

Bent Over Barbell Rows; Warm-Up + 90x5,5,3,3

Seated Dumbbell Shoulder Press; 27.5x8,6,4

Wide Grip Chin Ups; Bodyweight x 12,12,12 Increase in Reps

EZ-Bar Bicep Curl; 40x8,8,8

EZ-Bar Skull Crusher; 30x10, 35x10,10,10

Tricep Push Down; 112.5x15,12,12

Shrugs; 100x12, 120x12,12,10

Had to take the day off yesterday, as the gym was shut by the time I was free (Bank holiday) but the combination of an extra days rest and my recent bump in calories certainly did some good as I felt great going into the gym today. Not sure what I’m going to do about getting my split back on track, may skip the MISS cardio this week and use it as a catch up day; anyone have any input?

[WeightingToGrow]

Lower Body Power;

Squats; Warm-up + 120x5,5, 130x5, 60x15,15 Increase in Weight

Deadlift; 100x5, 110x3, 120x2, 130x1 Increase in Weight

Leg Extension; 85x10,10, 90x9, 95x6 Increase in Reps & Weight

Lying Leg Curl; 45x10,9,8 Increase in Weight

Standing Calf Raise; 210x14,13,14,

Ab Machine; 80 x 10,10,8


Awesome workout, nailed the squat that I failed on last week! Also managed to bump up the weight on the leg extension and lying leg curl; really pleased with my progress this far

[dawndm]

Well done on nailing that squat.......

As far as getting your split back on track, if you're not too fussy about keeping your set days strict, just move your days on by one.....

Saying that, I like to have my weekends off, so the 4 day split for me is great. If one of my workouts is interrupted during the week, I just move onto the Saturday and then back to normal from the Monday.

Or, on Saturday, why don't you do both Lower Body/Chest and just concentrate on the compound moves. One week won't do much damage if you leave out the isolation exercises.

[WeightingToGrow]

...on Saturday, why don't you do both Lower Body/Chest and just concentrate on the compound moves. One week won't do much damage if you leave out the isolation exercises.

That's a good point, I like to keep to my workout days and this sounds much more manageable than trying to soldier on 5 days without a break.

Have some of my measly reps

[WeightingToGrow]

Back & Shoulders Hypertrophy


Seated Incline Cable Rows; Warm-up + 90x12,10,10,

Bent Over Barbell Rows; 80x5,5,5

Wide Grip Pull Down; 60x12, 80x12, 85x12, 90x8 Increase in Weight

Seated Dumbbell Shoulder Press; 25x12,10,10 Increase in Reps

Side Raise; 12.5x12,12, 15x8,8

Upright Rows; 30x12, 40x10,10

Alternating Front Raise; 15x20, 17.5x20,20

Shrugs; 120x12,12, 130x12,10 Increase in Weight


Really warm day and no air conditioning made today pretty difficult, but still managed to grab a couple of small pr’s! Going to combine my chest & arms with my lower hypertrophy days tomorrow so I’ll be back on schedule. Going to be a fun session!

On a side note, been feeling a little bloated/soft on non-training days so I'm guna swap some of my carbs for more fats to see if that helps, I'll keep the kcals the same

[WeightingToGrow]

From Saturday;


Chest / Arms/ Legs Hypertrophy


Squats; Warm-up + 100x6, 120x6,5,5, 60x15 80x12

Hack Squats; 80x12, 90x12,12 Increase in Weight

Leg Extension; 80x12,12,12

Lying Leg Curl; 45x10,10,9


Barbell Bench Press; Warm-up + 90x5,5,5,5, 100x4,4

Incline Dumbbell Press; 25x12, 30x10, 32.5x8,8

Dips, BWx12,12,12

Ab Machine; 80x10,10,10,10

Close-Grip Decline Bench Press; 50x60x12,12,10

Preacher Curl; 15x15,15,10 Increase in Reps

EZ-Bar Bicep Curl; 35x10, 40x8, 45x6 Increase in Weight


Pretty brutal session...

[WeightingToGrow]

Upper Body Power;


Barbell Bench Press; Warm-up + 100x5,5, 110x2,3,2

Wide Grip Chin Ups; Bodyweight x 15,12,12

Bent Over Barbell Rows; Warm-Up + 80x5,5,5

Seated Dumbbell Shoulder Press; 25x8,8, 27.5x6,6,

Shrugs; 130x12,10,10

Dumbbell Tricep extension; 12.5x10,10,8

Tricep Push Down; 112.5x15,15,12

EZ-Bar Bicep Curl; 40x8,8,8

[WeightingToGrow]

Woke up this morning with a dull pain in my lower back, no idea why. Was in two minds as to whether or not to have the day off but decided against it…


Lower Body Power;


Squats; Warm-up + 130x3,3,

Deadlift; Gave up on warm up

Leg Extension; 90x10, 95x10, 100x10,10,8,8 Increase in Weight & Reps

Lying Leg Curl; 55x6,6,6,5 Increase in Weight

Standing Calf Raise; 220x15,15,15, Increase in Reps



I did a lot of low weight warm up sets with my squats, the pain was there but it was manageable. I managed to hit my max from last week then called it quits.

Moved on to do some deadlifts and it just wasn’t happening, the pain was pretty intense.

On the flip side, I had a lot of energy left for the isolation exercises, and without any pressure on my back was able to hit a couple pr’s.

If the pain persists through the week, I’ll force myself to do a deload week, but hopefully not and I can continue as normal

[WeightingToGrow]

Back & Shoulders Hypertrophy


Seated Incline Cable Rows; Warm-up + 90x12,12,12, Increase in Reps

Vertical Seated Row; 90x5, 97.5x5,5,5,5 105x5

Wide Grip Pull Down; 90x9,8,8

Seated Dumbbell Shoulder Press; 25x12,12,12 Increase in Reps

Side Raise; 12.5x12,12,12,12

Upright Rows; 35x12, 40x12,12 Increase in Reps


There’s still a lingering dull pain in my lower back so I opted to replace the bent over barbell rows with the vertical seated cable row. I think after a few more days ‘rest’ it should be gone and I should be back to strength on Monday.

[WeightingToGrow]

Legs Hypertrophy


Squats; Warm-up + 100x6, 130x3,5, 140x2 Increase in Weight

Leg Extension; 95x13,12,10

Lying Leg Curl; 45x12,12,12 Increase in Reps

Hack Squats; 40x8,6

Calf Raise;

Ab Machine;


Had to cut my session short because of back pain. Completely my own fault, ridiculous idea to go heavy on the squats when I already had a sore back, I suppose my ego got the better of me here

[WeightingToGrow]

Weight as of this morning is 155.6 lbs, which is +5.6 lbs since the beginning 4 weeks ago, but it does very a lot and can go as high as 161 lbs in the evening . Think I’m going to stick at 3,200 kcals / day a little longer or until my weight stalls. I’ve been pretty good nutrition wise and have hit my macro’s almost without fail so far.



Chest & Arms Hypertrophy



Barbell Bench Press; Warm-up + 80x5,5,5,5,5,5 Speed Work

Incline Dumbbell Press; 25x12, 30x12, 32.5x8,8

Incline Dumbbell Flys; 15x12,12

Dips, BWx12,12,12

Close-Grip Decline Bench Press; 60x12,12,12 Increase in Reps

Preacher Curl; 15x15,15,10

EZ-Bar Bicep Curl; 35x12, 40x10,0


I tried some of the speed work mentioned in Layne’s PHAT article for the first time Saturday, not sure if I’m a fan as of yet…

I’m going to do a slight deload next week because my lower back is still giving me problems, I plan to reduce the weight on the majority of my lifts, but I’ll increase reps slightly to compensate. I might replace deadlifts & squats depending on how I feel…

[WeightingToGrow]

Beginning of Deload Week

Reducing the weight on the majority of lifts, but will increase reps slightly.


Upper Body Power;


Barbell Bench Press; Warm-up + 70x12,10,10,10

Bent Over Barbell Rows; Warm-Up + 50x8, 70x8,8

Wide Grip Chin Ups; BWx12,12,12,10

Seated Dumbbell Shoulder Press; 17.5x12,12,12

Dips; BWx12,12,10

Tricep Push Down; 90x15,15,15

EZ-Bar Bicep Curl; 30x12,12,10

Shrugs; 80x10.10

[WeightingToGrow]

From Tuesday, second day of my deload;


Lower Body Power;


Squats; Warm-up + 100x12,12, 110x10

Deadlift; Not attempted

Leg Extension; 65x15,15,15,15

Lying Leg Curl; 37.5x12,12,12, 45x12

Standing Calf Raise; 142.5x15,15,15,15

Leg Press, 100x12,12,12,12

Abs; 72.5x12,12,12,12



Still having problems with my lower back, doesn’t seem to be getting any better at all...

I might have it checked out by a physio; may have to bend the truth a little and tell them I’ve given it 2 full weeks rest away from the gym, otherwise I’m sure they’ll just tell me to do that

I’ve been doing some reading on ‘Rest pause’ training and will probably give it a go during next weeks hypertrophy days, just another way to increase intensity.

[WeightingToGrow]

Back & Shoulders Hypertrophy


Barbell Rows; Warm-up + 60x12, 70x10,9, 80x6

Wide Grip Pull Ups; BWx12,12,12

Vertical Seated Row; 75x10,10,10,10

Seated Dumbbell Shoulder Press; 20x10,10,10,10

Alt Front Raise; 17.5x20,20,20,20

Upright Rows; 35x12,10,10

Wide Grip Pull Down; 75x10, 82.5x10,10

Side Raise; 12.5x12, 15x12,12,12

Dumbbell Shrugs; 37.5x12,12


Quite a high volume workout, but kept the weight low for the deload.