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#1
01-07-2012, 09:10 PM
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From Scrawny to Brawny
I guess I'll start with a little bit about myself. I am 28 years old and a graduate student currently working on earning a PhD in Theoretical Chemistry/Physics. I have been in fairly good shape for most of my life (as far as body fat % goes at least) and have lifted weights off and on since I was a teenager. However, I have never truly stuck with it and made much muscle gains so I've always been kind of scrawny.
About a year ago I had gotten in the worst physical shape of my life from a poor diet and no activity. I got myself back in the gym, discovered this website, and am now in fairly decent shape. I have read the majority of the articles on this website and regularly check the forums so I feel I am a little more knowledgeable than the average random person in the gym but by no means an expert. However, I'm still fairly scrawny (currently weigh a little under 140 lbs at around 8 or 9 bf% and 5'10 tall) which I mostly attribute to not eating enough because I was so concerned with getting lean. So I recently decided to start pushing myself in the gym and with my nutrition and make the commitment to put some muscle on. My immediate goal is to get up to about 145 or 150 lbs and about 7 %bf. The amount of weight on my lifts is fairly weak but I believe that if I stick to my plan they will get more respectable in time. I recently started keeping a log of all my lifts in order to set minor goals each week and push to at least get out one more rep than the last time. I decided to go ahead and make a log here also in order to add to my motivation and listen to any advice that the people here who are knowledgeable have to offer. I'm following Layne Norton's PHAT routine at the moment since I'm interested in getting stronger and adding a little mass. Thanks for reading and thanks in advance for any advice offered. 
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#2
01-07-2012, 09:16 PM
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1/3 Upper Power
Bent Over Rows 135x3 3 sets Pull Ups BWx7 2 sets Rack Chins BWx8 2 sets Dumbbell Bench 55x5 3 sets Dips BWx8 2 sets Dumbbell Shoulder Press 37.5x6 3 sets Cambered Bar Curls 60x7 3 sets Skullcrushers 50x7 3 sets
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#3
01-07-2012, 09:19 PM
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1/4 Lower Power
Squats 160x3 3 sets Hack Squats 130x6 2 sets Leg Extensions 80x8 2 sets Stiff legged deadlifts 140x6 3 sets Lying leg curls 50x6 2 sets Standing calf raises 105x7 3 sets Seated calf raises 90x7 2 sets
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#4
01-07-2012, 09:23 PM
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1/6 Back and Shoulders Hypertrophy
Bent over rows (speed work) 100x3 6 sets Rack chins BWx8 3 sets Seated Cable Rows 120x10 3 sets Dumbbell rows (braced against an incline bench) 22.5x9 2 sets Close grip pulldowns 105x15 2 sets Dumbbell shoulder press 32.5x10 3 sets Upright rows 40x15 2 sets Side lateral raises (with dumbbells) 12.5x12 3 sets
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#5
01-09-2012, 11:48 AM
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I'll be following along, good luck. Don't be afraid to eat big to get big.
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#6
01-09-2012, 05:59 PM
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Quote:
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#7
01-09-2012, 06:05 PM
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1/8 Lower Hypertrophy
Squats (speed work) 110x3 6 sets Hack Squats 90x10 3 sets Leg Presses 90x15 2 sets Leg Extensions 40x16 3 sets Romanian deadlifts 105x8 3 sets Lying leg curls 30x15 4 sets Standing calf raises 75x10 7 sets My legs are embarrassingly weak at the moment. When I started lifting again I was a wimp and didn't want to do legs because things like squats and leg presses hurt. I just recently decided that if I wanted to make any progress I was gonna have to suck it up.
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#8
01-09-2012, 06:11 PM
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1/9 Chest and Arms Hypertrophy
Dumbbell bench press (speed work) 32.5x3 6 sets Incline DB bench 32.5x10 3 sets Hammer strength machine press 70x12 3 sets Incline cable flys 20x12 2 sets Preacher curls 50x10 3 sets Concentration curls 15x14 2 sets Spider curls 30x14 2 sets Seated tricep extension (cambered bar) 40x10 3 sets Rope pressdowns 20x15 2 sets Cable kickback 20x9 2 sets Last edited by Helmholtz; 01-11-2012 at 02:44 PM.
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#9
01-11-2012, 02:50 PM
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1/11 Upper Power
Bent over rows 140x3, 3 sets Pull ups BWx7, 2 sets Rack chings BWx10, 2 sets Dumbbell Bench press 60x5, 3 sets Dips BWx10, 2 sets Dumbbell shoulder press 40x6, 3 sets Cambered bar curls 70x6, 3 sets Skullcrushers 60x5, 3 sets Felt good about this morning's workout. Pushed myself hard and was wiped by the time I finished. Then I went to slam down my protein shake only to realize that I forgot to add protein to it, fail.
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#10
01-13-2012, 05:04 PM
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1/13 Lower Power
Squats 165x3, 3 sets Hack squats 140x8, 2 sets Leg extensions 90x8, 2 sets Stiff legged deadlifts 145x5, 3 sets Lying leg curls 50x8, 2 sets Standing calf raises 105x8, 3 sets Seated calf raises 90x8, 2 sets
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