[projecthatch92]

What's going on guys?

Some of you know me, some don't, so I figured I'd start from the beginning. I'm 6'1, 205 lbs, and 11% bf. I've always been naturally lean, but I've been bulking for the past year, and have also run two PH cycles during that year as well. I'm looking to compete in my university's bodybuilding competition which would be in March of 2010. I want to start planning everything out ahead of time, since this would be my first competition, so everything is new to me.

This is my first week of Layne Norton's power/hypertrophy routine. This is my first time training like this, so I'm curious to see how my body is going to react to it. I'm not going to be on any specific diet, I'm just going to try and eat every 3 hours, with a good source of protein and carbs in every meal. I find that I work better when my diet is like this, as opposed to eating the same meal at the same time everyday.

Here is my workout from Sunday, which was an upper body power day. Everything on power days is 5x5.

BB bench
225x5
225x5
225x5
230x5
235x5

HS Iso-lateral Low row (plates are each side)
2 plates x 5
2 plates+25 x 5
2 plates+25 x 5
3 plates x 5
3 plates x 5

BB Military Press
135x5
135x5
135x5
135x5
135x5

Shrug machine (neutral grip standing; plates on each side)
3 plates x 5
4 plates x 5
4 plates x 5
4 plates x 5
4 plates x 5


Today's workout was a lower body power day. I will admit that my weakest point is by far my legs. I just started doing squats do a knee injury, and I'm focusing a lot on my form, not only on squats, but all my leg movements. I have a tendency to flare my knees out when I go down, and to keep my stance very open.

Sqauts (All the way down to the ground)
185 x 5
185 x 5
205 x 5
205 x 5
205 x 5

Deadlifts (just using chalk)
185 x 5
185 x 5
225 x 5
225 x 5
245 x 5

Standing calf raises
160 x 8
160 x 8
200 x 8
200 x 8
240 x 8
240 x 8
280 x 8
280 x 8

I will try and post some pictures up by the end of the week so you guys can critique me. Any help is greatly appreciated. Wish me luck!!

[mitbar]

sounds great bro. i will be watching you.

[projecthatch92]

thanks mitty. Your wisdom always comes in hand.

[F-111]

HAHA nice to see a log up and running. This routine is gonna hurt for the first 2-3 weeks, especially your legs. Ive been doing it for about 2 months now and am improvig on all lifts and gaining size once again.

good luck champ

[Xemantic]

I got my eyes on you too project, u better represent us tall folk

[projecthatch92]

Originally Posted by F-111

HAHA nice to see a log up and running. This routine is gonna hurt for the first 2-3 weeks, especially your legs. Ive been doing it for about 2 months now and am improvig on all lifts and gaining size once again.

good luck champ

That's exactly what I want to hear! My legs will grow sooner or later!! If you see some way that I could improve the routine or something that worked for you, let me know

Originally Posted by Xemantic

I got my eyes on you too project, u better represent us tall folk

Haha i'll do my best to not disappoint. Thanks for stoppin by

[Kevsworld]

Your routine looks pretty good so far--stay with it!

[projecthatch92]

Thanks kev!

[danp100]

i'll be watching too, we better see some pics along the way too. lol

[prime52]

I see that you bench more then you squat...I hope you can adjust that in a month or so :]

[Xemantic]

I jus noticed you're using chalk for deadlifts bro, why not try straps?

[mperk]

Broseph - nice start - you're going to grow like a bull if you can stuff your face with enough quality calories. Does your mom shop at Costco? better get a pallet of chicken breasts & brown rice!

[projecthatch92]

Originally Posted by danp100

i'll be watching too, we better see some pics along the way too. lol

Thanks dan. You'll see pics trust me.

Originally Posted by prime52

I see that you bench more then you squat...I hope you can adjust that in a month or so :]

Me too prime. Trust me I'm not proud of it. I've really been focusing on my form though because it was pretty sloppy

Originally Posted by Xemantic

I jus noticed you're using chalk for deadlifts bro, why not try straps?

I used to always use straps but I felt that it was holding my forearms from getting bigger, and I love using chalk now lol

Perks, I love costco. I plan on going this week and buying the whole meat department!!

[Iron_Mercenary]

I'll be tuned in for sure broski!

[projecthatch92]

Thanks iron. Just woke up from a 3 hour nap and I feel wonderful. Thinking about going to the gym for some cardio and maybe some hot tub action

[mperk]

Originally Posted by projecthatch92

Thanks iron. Just woke up from a 3 hour nap and I feel wonderful. Thinking about going to the gym for some cardio and maybe some hot tub action

Sounds like you found a great gym, Swole. - chalk and a hot tub? Towel service - what more could you ask for? I've only been to one gym that allowed chalk - and I didn't try it! my loss! bet that will really pump up your forearms - you'll have a helluva golf swing, dude! i just ordered some "captains of crush" for the grip strength. BTW when u get to Costco - check out their protein powder - super cheap and has like 3 types of protein, whey, casein, etc. - I really like it.

[projecthatch92]

Originally Posted by mperk

Sounds like you found a great gym, Swole. - chalk and a hot tub? Towel service - what more could you ask for? I've only been to one gym that allowed chalk - and I didn't try it! my loss! bet that will really pump up your forearms - you'll have a helluva golf swing, dude! i just ordered some "captains of crush" for the grip strength. BTW when u get to Costco - check out their protein powder - super cheap and has like 3 types of protein, whey, casein, etc. - I really like it.

Yeah that big 6 lb bag from EAS is good stuff. I've found that my forearms have gotten much bigger since using the chalk so I'm happy. My hands are torn up though

I did 20 minutes on the stairs today and holy cow was it tough. I haven't done cardio in a really long time, but I pushed through it. If I end up doing this show, I got to start getting used to doing cardio now, because it'll only get tougher come cut time

I'm going to try and get some pictures and measurements up tomorrow if I get a chance.

Quick questions. I usually go to the gym pretty late, around 10 or so. Then I go to bed after that. Would mixing a scoop of casein and whey post workout be a good idea? I was thinking about it today

Also, do you guys stretch after each workout and for how long?

[Xemantic]

Originally Posted by projecthatch92

Yeah that big 6 lb bag from EAS is good stuff. I've found that my forearms have gotten much bigger since using the chalk so I'm happy. My hands are torn up though

I did 20 minutes on the stairs today and holy cow was it tough. I haven't done cardio in a really long time, but I pushed through it. If I end up doing this show, I got to start getting used to doing cardio now, because it'll only get tougher come cut time

I'm going to try and get some pictures and measurements up tomorrow if I get a chance.

Quick questions. I usually go to the gym pretty late, around 10 or so. Then I go to bed after that. Would mixing a scoop of casein and whey post workout be a good idea? I was thinking about it today

Also, do you guys stretch after each workout and for how long?

I mix the Wheys for my postworkout shake isolate and sytha 6, I don't see why that would be bad but lets see what the nutrition gurus have to say. Look into the doggcrapp extreme stretching methods, each stretch is roughly 90 secs and thats after u hit each bodypart, lemmie know if u want the pics

[mitbar]

Originally Posted by projecthatch92

Yeah that big 6 lb bag from EAS is good stuff. I've found that my forearms have gotten much bigger since using the chalk so I'm happy. My hands are torn up though

I did 20 minutes on the stairs today and holy cow was it tough. I haven't done cardio in a really long time, but I pushed through it. If I end up doing this show, I got to start getting used to doing cardio now, because it'll only get tougher come cut time

I'm going to try and get some pictures and measurements up tomorrow if I get a chance.

Quick questions. I usually go to the gym pretty late, around 10 or so. Then I go to bed after that. Would mixing a scoop of casein and whey post workout be a good idea? I was thinking about it today

Also, do you guys stretch after each workout and for how long?

hey man slam a shake after you gym session at night. as far as stretching i just randomly do it during my workout and then after. no real set amount of time.

[mperk]

Hey dude - X has a good suggestion about the DC stretching - I've had good results w/ that. About the post workout meal - If you are up for 30-60 mins after the workout, I'd split it in two. Do a pure whey shake w/ a teaspoon of honey at the end (even while you are stretching is you do that for 10-15 mins. Then rite before bed go for the casein or cottage cheese. The whey should be pretty well digested in 60 mins. You need to consume the post workout shake within 30 mins after exercising to be max effective. - sometimes I drink it in the locker room before I shower.

[projecthatch92]

Yeah that's a good idea. I can drink my shake before I shower, then by the time I'm all clean and at home, I can have my casein and go to bed. Takes me about 15 minutes to get home anyways

[projecthatch92]

Alright guys, this routine is freakin amazing. I'm getting pumps like I've never had before. Today was hypertrophy for the chest and arms. On all exercises reps are kept between 8-12, while keeping them 2 reps before failure. This was kind of hard for me to work with in the beginning. I didn't know which weights to go with, since I usually did everything to failure. Once I got the hang of it though, it was awesome!!

DB incline
70*12
80*10
85*10

Close grip BB bench
155*8
155*8
155*8

Flat DB bench
70*12
70*12

Preacher curls with standing French press
65*12/40*12
65*12/70*12
75*10/70*10

Pushdowns with DB hammer curls
55*12/25*12
65*10/30*12
65*10/35*10

Machine curls with machine dips
80*12/160*12
110*12/200*12
130*10/220*10

Cable crossovers
35*12
50*12
65*10

Like I said before, this routine was awesome. I felt huge during it. I got a greater pump during the arms part since I really figures out how to do everything. The cable crossovers at the end was a great close to the routine.

I also got my next PH cycle figured out, so that makes me very happy as well. What can I say, I'm addicted!!

[Moro]

Hey bro im watching you =D

a little bit of casein in your pwo shake has been shown to be quite effective,

[projecthatch92]

Originally Posted by Moro

Hey bro im watching you =D

a little bit of casein in your pwo shake has been shown to be quite effective,

really? that's very interesting. you have a link or something I could check out? I'd love to read about it.

So anyways, on to today's workout. Today was hypertrophy for back/shoulders/traps. It was awesome. My focus was incredible today in the gym. Mind to muscle was spot on. The majority of the exercises called for 3 sets of 8-12 reps, but a couple of them were 2 sets of 8-12, or 10-15 as you'll see later. Also keeping everything 2 reps before failure.

DB shoulder press/DB front raises
65x12/20x8
70x9/20x8
70x8/20x8

DB one arm row/DB Arnold Presses
70x12/45x12
80x10/50x10
90x8/55x10

Wide grip pulldowns (2 sets 8-12)/DB shrugs (2 sets 10-15)
150x10/80x15
160x10/80x15

Close grip reverse pulldowns (2 sets 8-12)/Upright rows (2 sets 10-15)
120x12/60x12
130x10/60x15

T-bar rows (2 sets 8-12)
2 plates x 12
2 plates x 12

This was the workout that is written out, but I just wanted to keep going. I was so amped today in the gym, I just felt so good!! So there was this lateral raise machine that I've never seen before so I tried it out lol

Lateral raise machine
40x12
50x12

And that was today's workout. I think I'm going to keep the lateral raises in the workout towards the end, it was a great closer. Also, I was kind of surprised that there were not any specific movements for the side delts, but I'm sure Layne Norton knows what he's doing by now lol.

Quick question for you guys. So as you know from earlier, I workout late at night and go to bed shortly there after. I have 2 scoops of whey and 1 scoop of glyco-maize with water. Now, this is generally an hour before bed. With the way that glyco-maize is made, and with me taking it with water, this should be ok to take an hour before bed right?

Sorry for the collossal posts fellas. Thanks!

[projecthatch92]

Another question. What is the true way to do a proper squat? I've heard so many different ways that now I'm confused lol. I know some of the big things to watch out for, but I trust to guys more than any random broski in the gym

[Xemantic]

Originally Posted by projecthatch92

Another question. What is the true way to do a proper squat? I've heard so many different ways that now I'm confused lol. I know some of the big things to watch out for, but I trust to guys more than any random broski in the gym

YouTube - Mark Rippetoe: Intro to the Squat

[projecthatch92]

Cool thanks for the link X. Ill check it out after work

[mperk]

Hey man
The glyco maise should be digested fast as is the whey. So slam it down at the end of your w/o. You need about 60-90 mins to digest that protein, before your body is ready to accept more (assuming its a sizeable amount - i seems to recall 40-50 gms but don't quote me on that) so the casein should be fine 60 mins later - slow digesting. Just don't sip the shake like a soda over 30 mins (I used to do this thinking it was better)

[projecthatch92]

Alright guys, I'm very upset with myself today. Not only am I pissed that I've neglected my legs for this long, I'm pissed because I know I'm not pushing myself as hard as I used to. This whole "Stop 2 reps before failure" is really messing me up. I try to find a perfect weight that I can do comfortably in the desired rep range, but where as I should be thinking balls to the walls like I always do, still go heavy, but don't go till you can't do no more.

I know I can push more with my legs, I know I can, because the weight just seems effortless, but I'm just not used to training legs so intensely do I just don't know. Tomorrow is just a cardio day, and Sunday, you better believe I'm going to hit that shiit hard. I'm beyond pissed.

Weighed in at 200 lbs today flat, which means I kept half of my gains from my pplex/xtreme tren ph cycle. I'm happy with my gains, as I look a lot fuller, and my strength has gone up, but I'm definately not using this strength the way I should be in these workouts. Oh well, it's my first week with this new program, so my body better be ready for the hurt I'm about to bring next week!

Hack Squat/Standing calf raises
1 plate x 15/160x15
1 plate x 15/160x15
1 plate x 15/160x15
1 plate+10 x 12/200x15
1 plate+25 x 10/200x15

Hammer Strength Leg extensions/HS seated leg curls/HS seated calf raises
25lbs x 14/45lbs x 14/45lbs x 15
25lbs x 14/45lbs x 14/45lbs x 15
25lbs x 14/55lbs x 14/70lbs x 12
35lbs x 12/65lbs x 14/90lbs x 10
45lbs x 10/80lbs x 14

It's almost embarassing to post this leg workout up, but its my own fault. Towards the end you can tell I was getting pissed off. I can push the weight, I just need to start pushing myself more. No one said this was going to be easy, no one said this is going to painless. I want this, so I'm going to go to the extreme to get it.

[projecthatch92]

Definately not pushing myself hard enough. I could walk with ease today, so that's not good