Motivation is sky high! Scoveg13's Bulking Log

[scoveg13]

Hey there,

Thanks for taking the time to read my bulking log. On my journey to bulk up to 170lbs (or more!), I'll be following Layne Norton's PHAT program.

About Scoveg13: I started getting serious about lifting on May 6th, 2011. When I first began, I weighed approximately 165 lbs and was skinny fat and weak. I followed MAX-OT for five weeks, and decided I want to cut since I was going on vacation. I followed Kris Gethin's 12 Week Daily Trainer for 7 weeks and ended up losing 20 lbs and made significant strength gains. On July 25th, 2011 I had surgery on my nose and had my deviated septum corrected, as well as my broken nose.
On July 29th, I started bleeding profusely and ended up being rushed to the hospital, where I'd end up having 3 consecutive surgeries that weekend from Friday through Sunday. I've been on a hiatus from the gym since July 25th until August 22nd. On August 23rd (Today), I finally got cleared by my doctor and started the first day of PHAT. In the past month, I've managed to lose 7 lbs. I am not happy with that at all.

My Solution: Bulk to at least 170 lbs this year in my sophomore year at college.

My Goal: 225 bench, 315 squat, 405 deadlift

I currently weigh 140 lbs at 5'7".

Supplements I'm currently taking:

Whey Protein (Either ON or Gaspari)
Jack3d
Fish Oil
Multivitamin
Niacin and Melatonin (Currently doing M.E.N's which supposedly increases height)

I hope you enjoy my log, and thanks for taking the time to read through it!

[scoveg13]

Okay so today was my first day back in the gym since July 24, 2011. I decided to take it very easy because I think my nose is questionable, and I didn't want to risk exerting my self too hard for fear of bleeding. I'm going to slowly ease into this because I really don't have the patience to end up back in the hospital. Baby steps.

So today was my first day of PHAT.

***Please note, I took it very easy today, just getting back into the groove***

Upper Body Power:

Bent Over Rows:
135x5
145x5
150x5
I found these to be extremely easy, I could have done a lot more weight here, but I want to ease back into it. This is the case for all my other lifts as well.

Pull-Ups
7xBW
6xBW
8xBW

Rack Chins
8xBW
7xBW

Flat Dumbbell Press
50(per dumbbell)x5
55x4
55x5

Weighted Dips
6xBW
6xBW

Seated Dumbbell Press
35 (per dumbbell)x10
40x6
40x6

EZ Bar Curls
55x5
55x5
55x5

Tricep Pushdown Normally, I would have done skull crushers but the thought of lowering a weight near my nose was a little too sketchy for my liking
50x6
50x6
50x6

Overall, I felt great in the gym today. I could have pushed harder but I'm still in recovery mode.

Pull Up

[scoveg13]

Headed to the gym soon. Doing Lower Body Power

[scoveg13]

Alright, just got back from the gym. Did Lower Body Power and my legs are jelly.

***Please note, I took it very easy today, just getting back into the groove***

Squat
185x5
205x5
205x3

Could have done A LOT more weight on squats, but I focused heavily on form. Still recovering from surgery and don't want to risk over exerting myself resulting in my nose to start bleeding again.

Leg Press
360x6
360x6

Leg Extension
110x10
110x10

Deadlift
225x5
225x5

Leg Curls
70x10
80x10

Way too easy. Going to ramp up the weight considerably next week

Standing Calf Raise
150x6

Seated Calf Raise
130x10
130x10

Overall, it was a solid workout. Still hesitant about pushing myself too hard just yet. However, Layne does say not to go to failure the first few weeks as your body is adapting. This weight is quite light for me and expect my lifts to go up considerably once I heal more!!!

[scoveg13]

Today was my last day at Planet Fitness! Tomorrow is a rest day, then I'll be back to college, where I'll use a real gym.

[scoveg13]

Extremely sore this morning. DOMS is a b1tch. Tomorrow is back and shoulders!

[scoveg13]

Alright, today was Back and Shoulders

Bent Over Rows
155x4
155x4
155x4
155x4
155x4
155x4

Rack Chins
12x12
12x10
8x12

Cable Rows
91x8
91x8
91x8

Dumbbell Rows
40x12
50x12

Close Grip Pulldown
79x15
91x15

Dumbbell Press
70x10
70x9
70x9

Shrugs
135x12
135x12

Side Lat Raise
15x15
15x12
15x12

Good workout, first day back in my colleges gym. Fck Planet Fitness

[scoveg13]

So today is Lower Body Hypertrophy. Still insanely sore from Lower Body Power but I'll do some very light cardio beforehand and hopefully that defrays the soreness a little bit. Despite only being on Day 5, I'm really enjoying PHAT so far. I expect to see some significant strength gains after I reach the 4 to 6 week mark.

[scoveg13]

My colleges gym was closed today due to the freshmen moving in. I'm pretty pissed. It'll be open on Monday...

[scoveg13]

Felt pretty sick today, but I still went to the gym to do Lower Body Hypertrophy. It was a good workout but I modified a few things just for today. Still extremely sore from Wednesdays Lower Body Power workout.

So here we go:

Squats
135x3
185x3
195x3
205x3

Leg Press
270x12
270x12

Leg Extension
70x15
70x15
70x15

Deadlift
315x1
315x1

Lying Leg Curl
42x13
42x12

Standing Calf Raises
90x10
90x10
90x10
90x10

Seated Leg Curl
90x12
90x12
90x12

It was an okay workout overall. I've been walking with a limp for the past week and still recovering from surgery so in the next couple weeks I plan on ramping up the weight significantly.

[scoveg13]

Today was Chest and Arms Hypertrophy... GREAT WORKOUT! I had such an insane chest pump, awesome stuff. I'm really enjoying this program so far. I'm quite pleased I haven't lost too much strength after recovering (still recovering also) for the past month

Flat Dumbbell Press
100x3
110x3
120x3
120x3
120x3
120x3

Incline Dumbbell Press
50x12
50x12
50x12

Chest Press
90x15
90x12
70x10

Incline Flyes
50x12
50x12

EZ Bar Curls
50x12
50x10
50x8

Alternating Dumbbell Curls
30x11
30x8

Overhead Tricep Extension
35x11
35x10
35x8

Pressdowns w/ Rope Attachment
Setting 4? x 14
Setting 4? x 12

Skullcrushers
45x15
45x11

Tomorrow is a rest day. I plan on doing some moderate steady state cardio for 20 minutes. I've appeared to have lost my wind after a month of no physical activity and it's quite evident when I'm doing high rep, low weight workouts.

Thanks for reading!

[scoveg13]

Today was Upper Body Power, week 2!!! I went heavier than last week but I am still healing from surgery so, I'm still holding back a little bit. I managed to gain 4lbs this past week. I currently weigh in at 144. It's probably mostly water but regardless.

Since I had to miss two days in a row I decided to do Upper Body Power today without a day off between Chest and Arms Hypertrophy Day. It was an excellent workout today, no freshmen were in the gym taking up the machines!

Bent Over Rows
155x5
155x5
155x5

Pull Ups
7x10lbs+BW
5.5x12.5lbs+BW

Rack Chins
7x25
7x25

Dumbbell Bench Press
100x5
100x5
100x5

Dips
7xBW
7xBW
I really suck at dips, I'm not going to start adding weight until I can do two clean sets of 10 dips.

Seated Dumbbell Press
80x6
Felt a twinge in my shoulder, decided to stop before I hurt myself. More precautionary than anything else.

Tricep Pressdown
Setting 5x7
Setting 5x7

EZ Bar Curls
65x6
70x6
65x6

[scoveg13]

AWESOME WORK OUT TODAY! Lower Body Power was awesome. Lifts went up considerably!!!

Squat
215x3
215x4
215x3
+10lbs from last week

Leg Press
270x10
360x10
450x6

Guess I got to add more weight next week

Straight Leg Deadlift
185x8
205x8
225x6

Deadlift
325x1

Leg Extension
150x8
160x10

Lying Leg Curl
62x6
62x6

Standing Calve Raise
155x8
155x8
155x8

Leg Press Calve Raise
270x10
360x8

[scoveg13]

Today was supposed to be my day off from lifting BUT since Fridays are my days off from class, I decided what the hell, and went to the gym. Tomorrow will be a much needed day off after a long night partying.

So today was Back and Shoulders Hypertrophy, everything went well. Still sore from Wednesdays Upper Body Power workout. I didn't realize that the compound lifts, life bent over rows, squats, dumbbell press, had to be done in a speedy motion until today.

Bent-Over Rows
135x3
135x3
135x3
135x3
135x3
135x3

Rack Chins
12xBW
12xBW
11xBW

Cable Rows
91x9
91x9
91x9

Dumbbell Rows
45x12
45x12

Side Lat Raise
15x15

Shrugs
140x12
140x12

[scoveg13]

After a long night of debauchery, I gathered myself and went to the gym at noon today and felt great surprisingly. Today was Lower Body Hypertrophy.

Squat
185x3
225x3
225x3
185x3

Romanian Deadlift
225x8
225x8

Deadlift
335x1

Leg Extension
110x15
110x15
110x15

Lying Leg Curls
42x15
42x12

Standing Calf Raises
100x10
100x10
100x10
100x10

Leg Press
270x12
290x12

Leg Press Calf Raise
290x12
290x12
290x12

[scoveg13]

Killed myself in the gym today, and it was awesome. I've been eating a ton, lifting heavy and my strength is increasing on a daily basis. Tomorrow marks the end of week two for PHAT so I'll be weighing myself after waking.

Today was Chest and Arms Hypertrophy!

Flat Dumbbell Press
80x3
120x3
130x3
130x3
110x4
110x4

Incline Dumbbell Press
70x11
70x11
70x11

Incline Flyes
50x15
50x14

Chest Press
90x12
90x12
70x12

At this point, my chest was absolutely destroyed. I did such a chest pump it was insane. Bishes were mirin', nomsayin?

EZ Bar Curls
55x12
55x10
55x8

Alternating Dumbbell Curls
30x12
30x10

Tricep Pressdown
Setting 5x12
Setting 5x9

Overhead Tricep Extension
35x15
35x15
35x10

Cable Curls
Setting 3 x 20
Setting 3 x 20(rest pause)

Dips
BWx9

[scoveg13]

Started week 3 of PHAT later on today. I gained 4lbs this week. Currently sitting at 148. Noob gains, noob gains.

[scoveg13]

Start of Week 3

Upper Body Power

BentOver Row
165x5
170x5
175x5

Pull Ups
Bw+15 x 7.5
BW+15 x 6

Rack Chins
30x7

Dumbbell Press
130x5
130x4
130x3

Dips
10 reps + BW
9 reps + BW

EZ Bar Curls
50x10
70x6
70x6

Seated Press
80x8
80x7
80x6.5

[B]Tricep Pressdown[/B
Setting 5 x 10
Setting 5 x 10
Setting 5 x 10

[scoveg13]

Yesterday was Lower Body Power

Squat
185x4
230x3
235x3 (+5lbs from last week)

Leg Press
410x9
500x11

SLDL
245x5
245x4 (lost grip on last rep)

Deadlift
315x2

Leg Extension
190x6
190x6

Lying Leg Curls
72x5,62x1
62x8

Standing Calve Raise
160x10
160x10
160x10

Leg Press Calf Raise
410x10
410x10

[scoveg13]

Today was Back and Shoulders Hypertrophy. I absolutely obliterated my Back and Shoulders. This was an awesome workout. Intensity was high. I'm really enjoying PHAT. I look forward to every single workout. Despite only being on week 3, I feel as though my lats and chest are already coming pretty well.

Bent Over Rows
180x3
180x3
180x3
180x3
180x3
180x3

Weighted Pull Ups
15x8
15x7
15x6

Seated Rows
91x12
91x12
91x10

Dumbbell Rows
50x15
55x12

Close Grip Pulldown
87x18
87x17

Seated Dumbbell Press
70x12
70x12
70x10

Bent Over Lat Raise
17.5x15
17.5x15

Shrugs
135x15
135x15
135x15