Layne Norton's Outline BULK

[Logtrog]

Thanks to layne norton and warbird00 i'm going to be doing a strength and hypertrophy program.


Background:

I'm 18, 5'10, 172 pounds. The name is Logan. I'm a senior and i used to be fat. Went from 185-144 last year and then bulked with 5x5 from 144 to 170.





Here's the program:

1. Power Upper (Coupounds, low reps, heavy weight)
2. Power Lower (Coupounds, low reps, heavy weight)
3. Hypertrophy Chest/Arms (Higher reps, more sets)
4. Hypertrophy Shoulders/Back (Higher reps, more sets)
5. Hypertrophy Legs (Higher reps, more sets)
(I have my rest days between 2. and 3. and then after 5. before 1.)

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs
( accessory lift for whatever feels the least hit )

Monday: Lower Power
-Squat (ATG) 10x3
-Straight Leg Deadlift 5x5
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Ez-curls 3x8-12 supersetted with
-Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Front Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Sitting Calf Raise 4x8-12

Saturday: Off






The Diet:
"clean" as they call it. 2 cheat meals a week, i could calories of everything that enters my mouth, starting out to shoot for 3.1k calories a day, but i'll move up by the results and my soreness. NO junk food, soda ( never drank regular pop anyways ), or candy.


Pictures will be put up shortly. I'm having a few difficulties with my camera! Perfect timing lol!


Thanks a lot! this is my first journal, so i will be very active.

[Logtrog]

Day 1, October 25th, 2009 ( me and my girlfriends 2 year 2 month )

Bench Press 5x5 135, 155, 175, 185, 205 ( 4 times )
Barbell Row 5x5 95, 105, 115, 125, 135
Military Press 5x5 75, 85, 95, 105, 115
Shrugs 5x5 135, 155, 175, 185, 205
Flyes ( accessory ) 3x8 25's, 25's, 25's

[Logtrog]

Day 2, October 26th 2009!

Squat 10x3 135, 155, 175, 190, 190 , 190, 190, 190, 190, 190
SLDL 5x5 135, 135, 135, 135, 135 ( next week switching to regular deadlift)
Standing Calf raises 8x6 360, 420, 420, 420, 420, 420, 420, 420.



Very good day, swithing next week SLDL to DL and going up on weight every week on everything else. Ate wonderful too.

[UCFBuilder]

ive been doing this routine.... going on the 3rd week now...love it....i was at a plateau in strength and size and ive broken both...i tweaked some things toward what i like to do tho...ur gonna love it man...good luck

[Logtrog]

Day 3 October 27th, 2009

Today's my off day, going to try to get a few naps in today, got around 9 hours of sleep last night.


Recovery=Everything. =]

[Logtrog]

ive been doing this routine.... going on the 3rd week now...love it....i was at a plateau in strength and size and ive broken both...i tweaked some things toward what i like to do tho...ur gonna love it man...good luck

Thanks a lot man! I'm also tweaking a few things to my liking to work on more parts of my body that are lacking, i'm also going to make sure my lifts on Sun/Mon go up 5-10lbs each week so i'm progressing week by week with my lifts. Thanks man.

[UCFBuilder]

Thanks a lot man! I'm also tweaking a few things to my liking to work on more parts of my body that are lacking, i'm also going to make sure my lifts on Sun/Mon go up 5-10lbs each week so i'm progressing week by week with my lifts. Thanks man.

yeah thats exactly what ive been doing..aiming for at least a 5 pound increase on monday and tuesday for me..and on the hyper days i only go up in weight once i can get the last set for a solid 12 reps.....make sure u get A LOT of sleep and eat extremely well...this routine is kick ass and if ur not sleeping and eating properly u will feel real drained real quick...i had a bad two nights of sleep this weekend due to my pussy ass being scared from watching paranormal activity LOL...and after yesterdays workout i started feeling real drained and had a hard time putting down my meals...got 12 hours of sleep last night tho so i feel 100% again

[batmanman]

thats a lot of stuff on hypertrophy days, I guess i've never really looked at the program that much

hope it works for you

[Logtrog]

yeah thats exactly what ive been doing..aiming for at least a 5 pound increase on monday and tuesday for me..and on the hyper days i only go up in weight once i can get the last set for a solid 12 reps.....make sure u get A LOT of sleep and eat extremely well...this routine is kick ass and if ur not sleeping and eating properly u will feel real drained real quick...i had a bad two nights of sleep this weekend due to my pussy ass being scared from watching paranormal activity LOL...and after yesterdays workout i started feeling real drained and had a hard time putting down my meals...got 12 hours of sleep last night tho so i feel 100% again

Sweet, and HAHA i watched that last weekend! my girlfriend didn't sleep for days! i didn't find it scary though. i guess it's because i don't believe in ghosts or demonology or things like that. Haha. :P but yeah i'm making sure to get good macro's everyday and getting those from healthy food, plus 8 hours of sleep a night if possible. and naps to make up if i can't i tried repping you but it says " i need to spread rep around more before repping you " i guess i must have repped you for something a while back and you were the last person i gave reps to :P haha.

[Logtrog]

thats a lot of stuff on hypertrophy days, I guess i've never really looked at the program that much

hope it works for you

Thank you, keep in touch to see if the volume does work for me, but if it is too much i will take out exercises or exchange them. thanks man!

[icebreakeribs]

thats a lot of stuff on hypertrophy days, I guess i've never really looked at the program that much

hope it works for you

I did the program this summer. I've found that since you're going short of failure, the volume actually doesn't seem too much (although I was sweating profusely when I tried to get it all in in a reasonable amount of time 45 min-60 min).

I liked the routine in the summer because I didn't drink at all and had a nice gym with a lot of vacant spots to do my supersets on hypertrophy days. Now in the school year, I drink on Friday nights and go to a packed university gym. Not ideal for recovery or for this routine.

[Logtrog]

I did the program this summer. I've found that since you're going short of failure, the volume actually doesn't seem too much (although I was sweating profusely when I tried to get it all in in a reasonable amount of time 45 min-60 min).

I liked the routine in the summer because I didn't drink at all and had a nice gym with a lot of vacant spots to do my supersets on hypertrophy days. Now in the school year, I drink on Friday nights and go to a packed university gym. Not ideal for recovery or for this routine.

Haha, yeah after doing madcow's 5x5 and never sweating it was a real change to do today's chest and arms hypertrophy. I sweat a lot and had great pump, was very tired towards the end, thinking about when i get spare cash to pick up a new preworkout supp, most likely something new. But speaking of today's workout...


Wednesday October 28th, 2009: Chest/Arms Hypertrophy
DB Incline Bench 3x8-12 50, 50, 50
Barbell CG Bench 3x8-12 135 145 145
DB Bench 2x8-12 70, 60
Preacher Curls ss w/ (French Press) 3x8-12 55 (35), 55 (40), 55 (40)
Pressdowns ss w/ ( DB Hammer curls) 3x8-12 120 ( 30's ), 120 (30's) 120 (30's)
Incline Flyes 3x8-12 40, 40, 40
Dips/EZ-Curls 3x8-12 BW(55), BW (55), BW (55)



Used to doing 3x8 dips with about 35lbs on me. Was too tired by this time to do it with that weight, so i'll probably start going up 5lbs every week on dips to get back up there even after adding weight to other things gradually, over all great workout though. only got a little under 7 hours of sleep, but that was my own fault.

[Logtrog]

Thursday, 10/29/09

Shoulders/Back/Traps hypertrophy
DB shoulder Press/DB Front Raise 3x8-12 40's ( 15's), 40's ( 15's), 40's ( 15's),
DB One Arm ROw/ DB Arnold 3x8-12 55's (35's), 55's (35's), 55's (35's),
WG Lat Pulldown/ DB Shrugs 2x8-12(2x10-15) 105 ( 75's), 105 ( 75's),
(CGFI) Lat Pull down 2x8-12 105, 105



Was beat after this, didn't get much sleep the night before because my girlfriend out of know where wants a break.
WTF.
GAH.

[Logtrog]

Friday, 10/30/09

Legs/Calves hypertophy

5x8/5x10 Front Squat/ Leg extensions 95(70), 115(70)x4
4z10-15 Leg Curls/ Standing Calf Raises 50(400) x2, 50 (380) x2


Sunday and monday i will add in 3 hours, been busy lately with a recent death in the family.

[Logtrog]

Sunday, 11/01/09

Upper Power!

Bench 5x5 135, 155,175,185,210 ( 3 times ) garragah!
BO Rows 5x5 95, 105, 115, 125, 140
Military 5x5 75, 85, 96, 105, 120
Shrugs 5x5 135, 155, 175, 185, 215
Dips 3x5 Bw+45 x3
Abs 2x12 Hanging leg raises BW
Stretched.

[Logtrog]

Monday, 11/02/09

Lower Power!

Squat 10x3 135, 155, 175, 195, 195, 195, 195, 195, 195, 195
Deadlift 5x5 135, 185, 205, 225, 260
Standing Calf Raises 6x6 420, 440, 460, 480, 500, 500


Was a great workout might start going up 10lbs a week on squat. Really need to work on it, madcows didn't help my squats as much as i wanted, definitely helped them though.