!! Bruno's "After 3 years and still small" workout Journal

[ImBruno]

copied from thread in non-teen session, Enjoy

http://forum.bodybuilding.com/showth...hp?t=114302551

Hello all, I have just signed up and well here is my workout routine, trying to go heavy and hard until march 27 and 28 to have a bit of change by Ultra Music Festival and my birthday. I have been working out for 3 years, right now i am at 168 lbs, dry weight, 6'1'', 18 years old, started at 5'10'' 100ish lbs(i do know 4 years ago i weighted in at 78 lbs at the doctor)

Here is a batch of pictures from five minutes ago(first 2 are relaxed, rest are flexed). Cellphone quality on huge picture, oops, makes me look even less defined.

my routine is as follows, any suggestions or comments welcome(every day is followed by 15 minutes in the sauna unless i can't)

chest, triceps:
1)Bench, 10,6x5
Incline dumbbells, 3x10
Incline machine, 3xMax
Flies, 3x10
Weighted dips, 3x10
Dumbbell seated extension, 3x10
Cable rope pushdown, 3x10
Abdominals, 1 exercise

Back, biceps:
2) One arm dumbbell rows, 3x10
Rows, 3x10
Pulldowns, 3x10
Behind neck pull downs, 3x10
High rows, 3x10
Barbell curl, 3x10
Hammers dumbbells, 3x10
Seated dumbbells, 3xMax
Abdominals, 1 exercise

abs and traps:
3)Seated machine crunches, 2x20
Kneeling cable crunches, 2x20
Hanging leg raises, 2x20
Decline sit ups, 2x20
Regular Crunches, 2x20
Side crunches, 2x20
Obliques with dumbbell, 2x20
Regular shrugs, 3x15
Front barbell shrugs, 3x15
Back smith shrugs(or dumbbells), 3x15

shoulders, triceps:
4)Military press, 4x5, 2xMax
Dumbbell shoulder press, 3x10
Front raises, 3x10
Side raises, 3x10
Bent over raises, 3x10
Cable pushdowns superset with dumbbell one arm overhead extensions 3x20 total reps
2 kinds Skull crusher superset with close grip press, 3x30 total reps
Cable overhead, 3x12

legs, biceps:
5)Smith Machine Squats, 10,3x5
deadlifts, 3x10
Leg extensions, 3x10
Leg Curls, 3x10
Standing calf, 3x15
Seated calf, 3x15
Dumbbell curls, 3x10 each arm
Standing curls (arms out, then to ears) on cable machine, 3x10
Rope curls on cable machine, 3x10
++++++++++++++++++++++++++++++++++++++++++


2/19
although i stated a routine, i often substitute isolation exercises.

Todays workout went as follows:

Military press on smith machine because i was alone:
warm up with 0 lbs, then 25 on each side 15 reps each
90 x5
110 x5
120 x5
120 x5
50 x20
60 x20

standing single arm dumbbell shoulder press:
40x10 each arm
45x10
45x10

Front raises:
30x10
35x10
40x8(died out)

Side raises on cables, 3x10

Bent over raises on cables, 3x10

Cable pushdowns superset with dumbbell kickbacks:
110x12, 15 lbs kick backsx10
130x12, " "
140x12, " "

2 kinds Skull crusher superset with close grip press:
45 lbsx10,10,10
55 lbsx10,10,10
55 lbsx10,10,10

Cable overhead single arm tricep, 3x10 each arm
++++++++++++++++++++++++++++++++++++++++++++

a bit more info on my main current lifts(i am aware of perfect form, thus why i will not post any weights i did not perfect form on)

max bench as of january: 205 lbs
max squat, not sure but i do 2 45's and a 25 each side on smith squat x5
dumbbell rows on bench, 120 lbs x8
curling 95 lbs 10 times
hammer curls, most was 60 lbs for 6 each arm with good form in january
leg extensions, maxed machine at 305 lbs for 10 reps
seated leg curls 210-230 for 8-10 reps
low row with 1 side of barbell, 6 25's on x10 (better than 45's because of more range of motion)
shrugs on machine, most was 5 plates each side for 10 with wrist straps, i usually rep 4 plates for 15 reps
shrugs on barbell, rep 315 lbs for 12-15 reps
++++++++++++++++++++++++++++++++++++++++++++++

TODAYS WORKOUT: 2/20

Biceps and forearms(legs still sore):

warm up curls, pullups, bench press.

EZ bar 21 curls,
65 lbs x21
65 lbs x21
55 lbs x21

Preacher machine each arm 10 times then both arms 10 times( total 30 reps)
45 plate on x30
" "
" "

standing hammer curls (same method as the preacher)
30 lbs dumbbells x30
" "
" "

inclined db curls
25 lbs dbs x10
" "
" "

wrist curls with empty barbell, resting arms on bench
3 sets of 20 reps

Hold form arms are half height(as if curling) do 10 wrist curls, hold at top curl position, 10 reps, hold a bit above bottom, 10 reps (3 sets)

pictures






now i am enjoying my 40 oz smoothie king "The Hulk"

__________________________________________________ __________
2/21 todays workout was legs, but like a ****ty workout honestly, i did not feel too well

BB full Squats:
135 lbs x8
185 lbs x6
205 lbs x4
225 lbs x2

Deadlifts on shrug machine:
230 lbs x10 (semi feeler)
320 lbs x5, 275 lbs x2 (dropped a plate off)
320 lbs x6

1 leg extensions:
90 lbs x10 each
90 lbs x10 each
90 lbs x10 each

then my workout started getting crappy, hamstrings didn't attract me, so i skipped that.

Calf raises on smith machine:
90 lbs x30 (for a little calf warm up)
270 lbs x15
180 lbs x20 (decided to drop the lbs and raise the reps and hold each rep longer)

Sauna for 15 minutes felt great.

[ImBruno]

2/22/09 Todays workout was great! Had to do chest and triceps today due to the fact my partner won't be able to workout tomorrow.

Bench Press:
135 x10 for 1 set.
185 x5 for 4 sets.

Dumbbell flat:
60's x10
70's x10
70's x10

Incline bb:
135 x5
155 x5
155 x5

Incline db:
55's x10
65's x10
70's x10

Fly on pec dec:
205 x10
220 x8
205 x10

Dip machine:
full stack... ummm 265 lbs? x10
265 lbs +10 x10
265 lbs +10 x10

cable press downs:
130 x10
150 x10
160 x10

Kick backs on cable:
20 x10 each arm
30 x10...
30 x10...

ran 2 miles after. Successful workout.

After running weight 167.0 lbs.

[ImBruno]

Good back and bicep workout, decided to switch it up:

2 hours after eating weight: (forgot to weigh myself after working out ) 167.7 lbs

Started with bent over rows with 1 side of the barbell after a warm set or 2:
4 25 plates x10
6 25 plates x10
6 25 plates x10

Behind the neck wide-as-heck grip pullups :lol:
3 sets of 10, body weight

Supersetted with bent over raises:
15 lbs x10 for 3 sets

Parallel grip pull ups(like a hammer curl kind of grip) for odd sets and chin ups for even sets:
4 sets of 10, body weight

Same time db curls, Regular going up, hammer going down(very slow, burn was amazing)
3 sets of 10 with 30 lbs

Standing Double bicep curls(like the bodybuilding pose) on 2 cables.
3 sets of 70 lbs for 10

1 mile on the elliptical at 6 minutes, half a mile on the treadmill at 4 minutes.

3 sets of 20, abs on the cables with full rack

20-30 minutes of raquetball.

fun fun fun.

[ImBruno]

todays workout was intense!! I tried a muscle and body magazine workout devised by a strongman champ and some trainer there. it was good, i changed one or two things:

Military press on smith machine:
45's+10 x5
45's+15 x5
45's+20 x5, PR!

Front raises:
30's x10
35's x8
40's x6
20's held up for 30 seconds
20's for max reps(about 25..)

Lateral raises:
25's for 10
30's for 8
35's for 6

Shrugs on smith machine:
3 plates(each side) for 10 reps
4 plates for 6 reps
4 plates and a 25 for 5 reps

upright rows on smith machine:
35 each side x10
45 each side x8
55 each side x6

Played racquetball for about 45 mins for cardio.

[ImBruno]

2/25/09

Todays workout was simple and short partly because i am changing my routine to a pyramid routine with different days and partly because I felt my shoulders wouldn't benefit from an intense high-weight chest workout . Annnd I don't feel like taking days off just yet.

Bench press max reps(bout 1 minute break) :
135 lbs x22
135 lbs x17
135 lbs x12

Incline Flies superset with incline press:
30 lbs x10,20 for 3 sets

Cable tricep kickbacks:
3 sets of 20 lbs for 20 reps

Cable pressdowns with hammer-like grip(works better than i thought!):
80 lbs x20
100 lbs x20
120 lbs x20

Racquetball for 45 mins to an hour. I have to find a way to reduce elbow pain, guess my elbow just isn't used to playing that sport.

Some online body fat test called the Covert Bailey Body Fat Test gave me 4% body fat. Hehe I bet i got a good 3-4% higher than that.

weight tonight: 169.0 lbs