T Nation

Skinnyman's Bulking Log


#1

Ok guys I've been lifting routinely the past 4 months or so and have put on about 10lbs. Been on the same routine for way too long and need to switch things up. I'm also changing up my diet trying a somewhat timed Keto/Paleo approach that seems to be a popular approach on these boards. I'll be eating mostly protein/fats and keeping non veggie carbs around workout-still bulking though. Weighed in at 132lbs after peeing this morning

I'll be using Layne Norton's 5 day split setup (with just a few minor changes due to equipment)

Had my first workout today

Workout
Bench: 145lbs x 5, 5, 5, 5, 4.5
-(couldn't quite get that last rep)

Barbell Rows: 120x 5 / 125 x 5, 5, 5 / 130 x 5
-(2 of these sets were Yatte's, 3 normal)

Military Press: 95 x 5, 5, 5, 5 / 100 x 4.5
-(once again, that damn last rep)

Barbell Shrugs: 165 x 5, 5, 5 / 175 x 5 / 185 x 5
-(need to watch some vids to make sure form is good)

Superset
A alternating DB curls 40lbs x 12, 12, 12 (6/arm)
B Weighted hanging leg raises 20lbs x 12, 13, 15

Total Time - 64 mins including warmup, cooldown, & stretching

Macros - 2710cals (120f, 270pr, 140c - 45fiber)
-50% of carbs pre/postWO

Overall felt good and am looking forward to some ATG squats/DL tomorrow


#2

Summary:
Felt really good during all my lifts (one I got a good calf raise setup down)
Morning weigh in: 132.4lbs

Workout - Power Lower
1. ATG Squat
Warm Up: 115 x 8 / 135 x 6 / 155 x 4
Sets: 175 x 5, 5, 5, 5 / 185 x 5
-Upping the weights a little next week for sure

  1. Deadlift
    Warm Up: 165 x 8 / 190 x 6 / 205 x 3
    Sets: 215 x 5, 5, 5, 5, 5
    -Really trying to keep form

  2. Standing Barbell Calf Raises
    Sets: 175 x 8, 8, 8, 8 / 185 x 8, 8 / 195 x 6

  3. Bulgarian Split Squats
    Sets: 40 x 12, 12, 12 (6/leg)
    -Nice change from normal lunges

  4. Short ab circuit
    A - Barbell rollouts x 12, 12
    B - Weighted Russian Twist x 15, 15
    Dragon flags x 12, 12

Total Time - 75 mins including warmup, cooldown, & stretching

Macros ~ 2700cals (122f, 265pr, 137c - 45fiber)
55carbs pre/postWO

Pretty much same food as always (easier to keep daily diet the same). Off day tomorrow just some short cardio.


#3

Summary:
Off day from the weights today, I'm pretty much on campus for 12 hours straight. Had a lab and a test today as well

Morning weigh in: 131.4lbs (I think my body is losing some water weight due to the TKD diet approach, still eating a lot though)

Workout - HIIT
-5 min warmup (stretching, jumping jacks, pushups, bodyweight squats)

HIIT - On exercise bike
-3min slow
-20 sec fast high resistance / 1 min recover
(12 total intervals)
-2min cooloff

Total Time ~ 30 mins with stretching

Macros ~ 2640cals (123f, 265pr, 88net carbs - 42g fiber)
6 egg omelets are amazing


#4

3 DAYS INCLUDED

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10-14-10

Summary:
Nice workout today, still adjusting to the new diet and routine though. I've been good keeping my net carbs sub 100, I just need to figure out the best way to split the rest of the calories between fat/protein. Not sure which I should put more emphasis on

Morning weigh in: 131.8lbs (still a little less than last week due to loss in water weight)

Workout - Hypertrophy chest/arms (lots of supersets)
1. DB Incline Bench
Sets: 50's x 10, 10, 10

  1. BB Close grip bench
    Sets: 115 x 5 / 105 x 10, 10
    -Never done this too much, had to guess on weight at first. How close should grip be?

  2. DB Flat Bench
    Sets: 50 x 10, 10

  3. A - BB Curl: 70 x 10, 9, 8.5
    B - Lying DB Pullover: 25's x 10, 10, 11

  4. A - Standing Tricep Extension: 25's x 10, 10, 10
    B - Alternating Hammer Curls: 35's x 16, 16, 16 (8/arm)

  5. DB Flyes
    Sets: 40 x 10, 10, 10

  6. A - Forearm Curl: 60 x 10, 10, 9
    B - Dragon Flag leg raises: 12, 12, 10

  7. Bodyweight Dips (short rest): 10, 10, 9

Total Time - 70 mins including warmup, cooldown, & stretching

Macros ~ 2710cals (122f, 270pr, 142c - 43fiber)
55carbs pre/postWO

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10-15-10

Summary:
I'm really enjoying the change of the new routine I'm on. Felt a good pump in my shoulders/back for sure!

Morning weigh in: 131.6lbs (granted, it was right after dropping a load haha)

Workout - Hypertrophy Shoulders/back (lsupersets again)

  1. A - Seated DB Shoulder Press: 35's x 10, 10, 10
    B - Standing DB Front Raise: 20's x 10, 10, 10
    -Really slow on front raises to keep form

  2. A - 1 arm bent over row on bench: 55 x 10, 10 / 60 x 10
    B - Standing DB Arnold Press: 30's x 8, 8, 8

  3. A - Wide Grip Pull ups: 8, 7.5
    B - DB Shrugs: 60's x 12, 11

  4. A - Narrow Grip Chin ups: 7, 7, 7
    B - DB Upright rows: 25's x 10, 10, 10

  5. T-bar Row: 100 x 8, 8, 8, 9
    -using custom setup of Barbell wedged in corner

  6. Burnout Pullup set: 8 to failure

Total Time -63 mins including warmup, cooldown, & stretching

Macros for the day~ 2680cals (116f, 275pr, 131c - 38fiber)
Had banquet dinner at a Hilton so I had to guess a little bit.

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10-16-10

Summary:
After a week on this new routine/split I'm feeling great. I can definitely tell I was starting to get muscle memory in my regular lifts and this is a nice change. Hopefully the diet change will give good results as well.

Morning weigh in: 131.8lbs

Workout - Hypertrophy Legs/Calves

  1. A - Front Squat: 115 x 10, 10, 10 / 120 x 10 / 125 x 10
    B - Standing Barbell Calf Raise: 165 x 12, 12, 12, 12, 12
    -Started low on front squats to make sure I had the form down. Hurts my wrists a little

  2. A - Seated Leg Extensions (Very Slow): 100 x 12, 12, 12 / 105 x 12 / 110 x 12
    B - Lying Leg Curls: 70 x 10, 10, 10, 10, 10
    -My curl machine makes them pretty tough

  3. A - DB Calf Raises on ledge (Slow once again): 70 x 15, 15, 15, 15
    B - Straight Leg Deadlifts: 155 x 8, 8, 8 / 165 x 8

Ab Circuit
4. A - Russian Twists: 30 x 20 / 40 x 16, 16
B - Weighted Hanging Leg raises: 25 x 10, 10, 10

  1. Weighted decline crunches: 25 x 8, 8, 8
    -Dumbbell held behind neck

  2. Plank Variations to failure (2 mins)

Total Time -78 minutes w/ warmups and whatnot included

Macros for the day~ 2730cals (118f, 273pr, 138c - 34fiber)
-First day using WMS after workouts; 65carbs pre/postWO
-Meal of the day: 8oz ground turkey meat with broccoli