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*Bulk Log BRAHH, Si's on FIRE 4 new GAINZ.12289

FiremanSi private msg quote post Address this user
Well Gents,
Cut is OVER. 25lbs was lost in 18weeks. 198-173lbs.

Currently sitting 173lbs, 10-11% BF.

I finished my cut 1month ago and have been Reverse dieting ever since.
Finised my diet at 172.8lb
Cals Weight
Week1- 2650 172.8
Week2- 2750 172.8
Week3- 2850 172.8
This week - 2950. (Maintenance Cals)

I found 50/30/20.. wasn't the best Split for me so i'm now operating this LEAN bulk with the view of much more fats. Roughly 40c/30p/30f will be what i'm going for.
As my cals go up my fats and carbs will only increase i won't be increasing my protein beyond 215g. So the macro split will change in accordance.

My current program is Layne Nortons PHAT.
Mon-Upper power
Tues- Lower Power
Wed- Back&Delts Hyper
Thurs-OFF
Friday-Lower Hyper
Sat-Upper Hyper

The goals of this Lean Bulk:
-Gain Lean Mass
-Minimal fat gain don't want to exceed 15%BF.
-Have patience and be dedicated.
-Work on improving Sqaut, bench & Deadlift numbers.
-Retain & Increase Mobility.
-Fight fires & Stay Healthy (Find 'em hot leave 'em Wet...haha)


Body Parts for main focus:
-Lats
-Triceps
-Glutes & Hams.

These are definately my weak areas and will be the main focus of my bulk.

Couple of pics from today.






Hope you guys will all keep in touch on this journey.
Love this place & the knowledge shared, learn something new everyday cause it's a sad day when u learn NOTHIN.
Post 1 IP   flag post
FiremanSi private msg quote post Address this user
Ps... thanks to everyone who contributed and helped me in my Cut this summer... your guidance and advice was greatly appreciated !!!
Post 2 IP   flag post
coolguy1993 private msg quote post Address this user
@FiremanSi terrible thread name:P

In for this- looking awesome.

"Si's bulking until he can't fit down the fire pole" would be better haha
Post 3 IP   flag post
FiremanSi private msg quote post Address this user
@coolguy1993 Dammit where were u when i was looking for names... thats the next log name sorted... haha.
Post 4 IP   flag post
Trev182 private msg quote post Address this user
In!

Im now researching PHAT to see what its like so will keep a close eye on this!
Post 5 IP   flag post
Hamer93 private msg quote post Address this user
In. Strong cut man, delts look great in that second pic
Post 6 IP   flag post
FiremanSi private msg quote post Address this user
@Hamer93 Thanks man.

Hip was real tight from lower body hyper on friday, sunday was day off and lower back left hip was so tight.
Today was Upper Body Power.

Pendlay Row - Bar x 20,40kgx5,60x5,80x3x4(PR)
Pull Ups - 10,8.. +10kgx5
Bench - 40x5,60x5,80x3,85x3x3
Dips - Bwx10,+10kgx6,+20x8,6
UHPD - 40kgx10, 75kgx10x3(PR)
Shoulder shocker - 15kg plate & 7.5kg db's x8x3.
Ham OH Tri Ext - +10x10,+20x10,+22.5x8x2
EZ Bar Curls - +30x3x8
Kneeling SA Row - +22.5x10x3

Good workout even with tight hip.
Post 7 IP   flag post
SRorhrbac0808 private msg quote post Address this user
sweet dood
Post 8 IP   flag post
Thedude67 private msg quote post Address this user
@FiremanSi What did you do for Lower Hyper, and where do you work in Deadlifts?
Post 9 IP   flag post
FiremanSi private msg quote post Address this user
@Thedude67
Actual Workout

Speed Squats (Worked on form ALOT here, nailing down low bar)

77.5kgx3x6

Emergency Call.

Hip Thrusts
60kg x10
100kgx3x10 (Last rep wasnt pretty but happy)(PR)

Smith Squats (Courtesy of @the1)
40kgx10
80kg x8,8,9 (3sec negative to box)

Single Leg Extensions
30kg x 12 x 3 +Double leg DS

RDL's (Forgot to use my belt which is GOOD THING )
50kgx10
90kgx10
100kgx8x2 (PR)

Lying Leg Curls
30kg WUS
50kg x12,10
45x12 (back of set)

Seated Calf press B-Pak Style
60kg
10,20,30,40,50.. Normally only get to 40 here so glad its increasing.

Really felt this workout today hams were fried after hip thrusts(glutebridge)...

Sumo deadlifts get also fitting in on lower body POWER day... 5-8rep range.
Post 10 IP   flag post
Thedude67 private msg quote post Address this user
Looks pretty nasty. Hip thrusters, gotta look into this. My hams are WAY behind my quads, thanks dude...
Post 11 IP   flag post
coolguy1993 private msg quote post Address this user
@FiremanSi I forgot you do regular and sumo.
Do you use both for different things?
Post 12 IP   flag post
FiremanSi private msg quote post Address this user
@Thedude67 Their awesome dude. Mine are too.

@coolguy1993 I use sumo for hams, glutes and quads.
I use rdl's for hams and glute.
Is that what u ment bro ??
Post 13 IP   flag post
coolguy1993 private msg quote post Address this user
@FiremanSi yeah thanks!
Post 14 IP   flag post
brian12 private msg quote post Address this user
INNNNNNN!!!

Just one day's rest between upper hyp and upper power? Are you good to go that soon?
Post 15 IP   flag post
Hewy007 private msg quote post Address this user
In Si, i like the log name, made me lol
Exciting to see you put on dem gainz, you're going to kill it man we know this much
Post 16 IP   flag post
Hewy007 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Find \'em hot leave \'em Wet


OR you could of always made that the title of the log
Post 17 IP   flag post
Frostshock private msg quote post Address this user
In for this, you do interesting things with your workouts so I really want to see how this bulk turns out. I'm going on one soon so I may end up stealing some ideas!
Post 18 IP   flag post
Pain4Gain private msg quote post Address this user
In!!
Post 19 IP   flag post
NorIda private msg quote post Address this user
We may be twins. All this bulking and cutting in the same time frames
Post 20 IP   flag post
FiremanSi private msg quote post Address this user
@brian12 Well it's actually ment to be chest arms hyper day.. but i'm throwing in lat isolate movements also here so just called it upper body hyper, get me ?? Thats the way Layne norton has his structured apart from my rest day midweek is thurday not wed because i have drillnight with the brigade on thursday and everytime i do a big workout i have FOCK all energy for this.

@Hewy007 Thanks bro.. haha. Yeah i missed the boat on that one.

@Frostshock Won't dissapoint.
@Pain4Gain Thanks man.

@NorIda Haha.. yeah great minds think alike and that my man.
Post 21 IP   flag post
Flo1307 private msg quote post Address this user
@FiremanSi In 4 demmm bulking gainz brahh !


Post 22 IP   flag post
Mikemadeofpeace private msg quote post Address this user
Awesomeeeeeee, im in! Glad you went with PHAT too, its good to follow someone on the same program. Lets doooo this
Also, damn you look even leaner in these recent pics.
Post 23 IP   flag post
FiremanSi private msg quote post Address this user
@Flo1307 Thanks dude.
@Mikemadeofpeace Yeah man thats quality, both bulking with PHAT.
Thanks for that man, feeling good now gettin the extra cals in.

Today was lower Power Day.
20-30mins of band stretching inc. hip flexors ab & adductors, glutes and lower back, lower back left hip still tight this morning but powered through.

Box Squat: barx20,60kgx5,80kgx5,100x3,105x3x2(PR),100x3.

Tried sumo directly after squats see if it made a difference then 4 exercises in where i would normally place it.
My theory was i'd have more energy, but in actual fact i'm better off doing sumo's as 4th exercise cause all mucle groups are more warmed up for the lift.


Sumo: 60x5x2,100x5,120x3,135kgx5,125x5x2(Back off sets)

Leg Extension: 40kgx10,82.5kgx10,8,8.

Leg Press: 3platesx10
5 x10
6.5 x10
6 x10x2
Was really tired here as it's normally my second exercise.

Seated Leg curl: 30kgx10,65kgx10x2

Hypers: BWx10,+15kgx10,+20kgx10 (Glutes & lower back starting to tighten up here.

Standing calf raises: 50kgx10, 80kgx10x3.

Good workout.

Then went to my physio afterwards as i had booked in last week.
Great talk with him. Says i'm looking fuller, happy to hear this as he is and works with elite bodybuilders.
Says my posture still needs alot of work and agreed my lats are and should be my main focus for my bulk.
Post 24 IP   flag post
Hewy007 private msg quote post Address this user
Leg Press: 3platesx10
5 x10
6.5 x10
6 x10x2

is that 5 plates for 10, then 6 plates?
Post 25 IP   flag post
FiremanSi private msg quote post Address this user
Yeah dude... Sorry that's per side.
So the 6.5plates/side is 260kg.
Post 26 IP   flag post
FiremanSi private msg quote post Address this user
Here's a good little read for everyone who doesn't know this stuff already.

During exercise, the two main sources of energy to drive the production of ATP are carbohydrates in the
form of muscle glycogen and fats in the form of fatty acids. Generally, a mix of both fuels is used, although
how much of each is used varies with the length and intensity of the exercise.

At about 25% of VO2 max (ie: during mild exercise), less than about 20% of total energy comes from
carbohydrates and about 80% comes from fats. At about 65% of VO2 max, fats, and carbohydrates appear
to contribute equally to energy production. After that, at very intense levels of exercise, carbohydrates
become the primary energy source, and less than 25% of the energy comes from fats.

In the past, proteins were seen as the most important part of an athlete’s diet. There is no doubt that protein
is important to athletes, but protein is only a secondary source of energy compared to carbohydrates and
fats. Generally protein will be responsible for less than 5% of the energy expended during exercise. When
exercise takes place over long periods, protein can be converted to glucose via the process of
gluconeogenesis, which takes place in the liver. This means that after carbohydrates and fats, it can be
used as an energy source to fuel exercise.

Enjoy.... Sad day when u learn nothing lads !!!
Post 27 IP   flag post
Maarten private msg quote post Address this user
IN IN IN IN IN IN
Post 28 IP   flag post
Thedude67 private msg quote post Address this user
@FiremanSi Good read, in for upper hyper...
Post 29 IP   flag post
FiremanSi private msg quote post Address this user
@Maarten @Thedude67 Cheers lads good to have ya on board.
Post 30 IP   flag post
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