Diario de Chase (WARNING INTENSE)...w/pics

T

the6thjakkson

0
So here it is, after working out since I was 14 years old on and off I've finally decided to get motivated, dedicated, intensify myself, and do it right. All comments welcome all suggestions welcome and please, be blunt honest and to the point. I take criticism well so throw it at me, its only a motivating factor

Age - 17
Height - 5' 9"
Weight - 150lbs
Body Fat - Between 8.96% and 11.65%

Bench 1 rep max - 225
Squat 1 rep max - 325

Current Supplements
-GNC 100% Whey Protien Shake
-NOEXPLODE
-GNC Men's Multi Vitamin

Diet
(My diet will be changing due to school ending and not waking up as early)

- Breadkfast - 8:00
GNC Shake 25g Protien
2 Multi Vitamins
Ham and Cheese Cresant
or
PB&J
(And sometimes a bananna and muffin)

- Meal 2 - 9:00
Half Turkey sandwitch with mayonaise (Equals about 15g Protien)

- Meal 3 - 10:00
Half Turkey sandwitch with mayonaise (Equals about 15g Protien)

- Meal 4 - Between 11:00 and 12:00
Lunch- Anything from Pizza, Spaghetti, Chicken (mostly fried), and Fast Food Hamburger (These are my most common foods for lunch with some variation)

- Meal 5 - 1:00
Half Turkey sandwitch with mayonaise (Equals about 15g Protien)

- Meal 6 - 2:00
Half Turkey sandwitch with mayonaise (Equals about 15g Protien)

- Meal 7 - 3:30
GNC Protien Shake (25g)

- Pre Workout 4:30
NOEXPLODE

- Work Out- either 5:00 to 6:00 or 6:00 to 7:00

- Post Workout 6:00 or 7:00
GNC Protien Shake (50g)

- Meal 8 - 8:00
Dinner- Mostly same food choices as lunch, with every now and then brisket, or chinese rice and chicken.

- Meal 9 - 10:00
PB & J

Workout Routine

Monday and Thursday work out= Chest, Bi's, and Tri's

1st Exercise
Bench Press (Don't Superset This)
155lb x 10 (2:00 min break)
175lb x 8 (2:00 min break)
185lb x 6 (2:00 min break)
205lb x 4 (2:00 min break)
225lb x 2 (2:00 min break)
155lb x 10

Exercise 2
One arm dumbell bench press supersetted with regular push ups and then inclined push ups. So it looks like this

55lb x10 with each arm (straight to)
10 normal push ups (straight to)
10 inclined push ups (rest 2:00 min)
.....then repeat the tripple superset 2 more times

Exercise 3
Laying down banded flyes x 10 (straight to)
Standing up banded chest cross overs (rest 2:00 min)
.....then repeat superset two more times

Exercise 4
Curles (curvy bar with 25 on each side) x 10 (straight to)
20lb Dumbell Curles leaning over inclined bench x10 (rest 2:00)
.....then repeat superset two more times

Exercise 5
Then onto....
Standing banded curles 3sets X 10reps (rest 2:00 min)
.

Exercise 6
Skull crunshers (curvy bar with 25 on each side) x10 (straight to)
Chest press with same wieght and bar x 10(I dont even get up just go straight into it)(then straight to)
Chest Rows? x 10 (I take the wieght, push it off my chest and behind my head then pull it back to my chest while i'm laying down)
(2:00 min rest)
.......then repeat tripple super set two more times

Tuesday and Friday Workout= Shoulders and Back

Exercise 1
10lb dumbells
Arms extended outward small frontward circles X10 (straight to)
Arms extended outward small backward circles X10 (straight to)
Place arms at side and lift them over head touching the top of my hands together X10 (straight to)
Place arms at side and lift both straight in front untill chest level X10 (straight to)
Place arms at side and pull straight up with elbows extending outward untill neck level
(rest 2:00 min and repeat 2 more times)

Exercise 2

Military press in front of head (Short bar with 25 on each side) X10 (straight to)
Shrugs - 185lbs - With bench press bar. Do set of 10 then reverse grip and do another set of 10
(Rest 2:00 min and repeat 2 more times)

Exercise 3

Very Steep Inlined dumbell press (40lbs) X10 with each arm (straight to)
Back flies? (20lb dumbells bending over and pulling my arms out, squeezing my shoulder blades together) X10
(Rest 2:00 min and repeat 2 more times)

Exercise 4

Shoulder Shrugs with Octagon Bar 2 45lb plates on each side X10
(Rest 2:00 min and repeat 2 more times)

Exercise 5

Banded rows X 20 with each arm (straight to)
Leaning over bench rows with 55 lb dumbells X10 with each arm
(Rest 2:00 min and repeat 2 more times)

Exercise 6

Shoulder width pullups 3 sets of 10 with some help from spotter


Wednesday Workout= Lower Body and Abs


Exercise 1

Squats (about 2 min rest or more between each of these sets)

155 x 10
195 x 8
215 x 6
245 x 4
285 x 2
305 x 1
295 x 2


(I could not get all of these by myself a spotter was needed for about the last three sets I believe it was)

Exercise 2

Straight Leg dead lift
135lbs X 10 (superset with...)
Lunges 40lb Dumbells, X 5 with each leg (rest 2:00 min)
(Repeat for 4 sets)

Exercise 3

Machine Squats (Feet on platform and back against moving pad at a decline)

70lbs on each side x 8
superset with calf raises same wieght x 8
Rest about 2 min between sets
(repeat for 5 sets)

Exercise 4

Laying on stomach leg curles Machine (Not sure what they're called)

130lbs x 10
150lbs x 10
200lbs x 4

About 2 min rest between each set

Sometimes I will do deadlift but this workout feels like I dont need it.

Then to cardio

BLEACHERS

Up and down three times
Run to middle section one leg hops up and jog down (2sets with each leg)
Run to far section, Up and down three times
Run to middle section one leg hops up and jog down (2sets with each leg)
run to far section, Up and down three times

Rest for about 2 min

Repeat again

Rest for about 2 min

Then..........

Up and down once, at top do 25 sit ups while sitting on top bleacher IE, no back support
Run to middle section one leg hops up and down (one with each leg)
Run to far section up and down once, at top 25 sit ups same as first set of 25
(repeat this once more going back the other way)

-------------------------------------------------------------------------

I am also posting some pictures so tell me what you guys think I should improve on, change, work harder, whatever. Fell free to criticize to the tinyest detail.
And Ah yes, the most important factor

GOAL:

To be Intimidating

So Thanks in advance and I will keep posting quite frequently so check back.

- Chase Brumfield

P.S. Sorry for posting this accidentally in the women's section first.
 
Last edited:
not too shabby....wheres the shoulder routine?

you got some decent delts, but you could use some trap work. keep it up though
 
Ya my traps need alot of work, and for some odd reason my right trap is noticably bigger than my left one. Guess thats just because I'm right handed? Any good exercises for traps that I may be able to add to my routine or switch out for something else. O ya and my shoulder routine is now also included in the first post.

Thanks for the comments keep um comming.

Chase B.
 
Diet needs a lot of work, more fruits and veggies, and probably not enough calories.

Actually have a good build considering your diet.

Did not really look into your workout. Make sure you don't get sucked into the sam routine for too long. Remember, our bodies adapt and when they do, your progress will slow!
 
Dam not enough calories...... Well that sucks considering I pretty much have to force myself to eat like I am now. But i'll figure out some way to make it work. I can incorporate some fruits and veggies no problem however any particular kinds that I should be eating more of than others?

Also, what is a good estimation to when a routine should be switched. I've been doing my current routine for 3 weeks now.

And once I finish my current routine which is very fast paced and full of supersets, should I slow it down some and go for the more bulk routine approach?
 
All veggies are good...just eat a variety of them so you are getting a wide array of the great nutrients they provide. I eat a wide range of veggies that include beans, peas, spinach, broccoli, asparagus, corn, carrots, and there is more, but you get the point.

Have you added up your caloric intake? If you are going to pack on muscle, especially since you have been training a few years, you MUST be in a caloric surplus. I would recommend tracking how many calories you are taking in each day.

Also, calculate your maintenance caloric level so you know what you must go above to create this surplus.

There is no prescription to how often you should switch up a routine. Me, personally change things up every 3 to 8 weeks on average. This may be some minor tweaks or it could be some major overhauls.

Some of my programs contain multiple variables such as supersets, dropsets, slowsets, high reps, low reps, etc, etc. Then some of the other routines are based around only one thing, maybe just low reps, i.e. heavy weights.

The key is to know what is working and what is not. If you find a good workout that your body is responding to, ride that wave as long as you can! Everyone's physiological makeups are different. What works for me for 3 weeks may work for you for 20....highly unlikely, but possible.

Track your progress, if your nutrition is on point, and your body stops responding, you know that it is time to make some changes.

Probably not the answer you were looking for, but there is not a whole lot of science to this stuff.
 
No thats some good info. I guess I need to start getting pretty detailed in planning out my meals and counting my calories.


stroutman81 said:
Have you added up your caloric intake? If you are going to pack on muscle, especially since you have been training a few years, you MUST be in a caloric surplus. I would recommend tracking how many calories you are taking in each day.

Also, calculate your maintenance caloric level so you know what you must go above to create this surplus.
Click to expand...


How exactly can I calculate these things? Sorry if this question seems a bit ridiculous.
 
No, these are good questions. I track my calorie intake manually on an excel spreadsheet. I read the labels or do my own research to determine what each thing I eat is comprised of. If you would like for me to send the file to you, just PM me.

You could also join a site like fitday.com where you can plug in everything you eat, I have never tried that.

To find your maintenance level, you can use this link:

It is a calculator on a site that belongs to a trainer who is a member on this forum, Trainer Lynn. She is a good source of info too!

Each of us have a basal metabolic rate. This is the rate of calories we burn at rest, just with our normal bodily functions. Then you add an activity factor to this calculation to determine what you burn on average each day. That is all this calculator is doing for you.

If you are interested, this is that is involved in that calculation incase you want to get precise.

First you calculate your basal metabolic rate. This is the rate at which you burn calories in a resting state......simply your body doing what it has to do to survive, and nothing else.

The formula for that is:

66+(13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Then you multiply an activity factor to your BMR which you just calculated.

Multiply by 1.55 if you are moderately active, 1.725 if you are very active, and 1.9 if you are extra active.

This will give an approximate amount of calories burned on your average day. If you eat roughly the same amount of calories each day, your weight will stay constant. So to add muscle, you have to make a small, healthy calorie surplus by eating the right foods.

I like to go up in 250 calorie increments. So suppose your Maintenance level is 2500 calories, bump it up to 2750 for 2 weeks. If there is no change, bump it up another 250, and so on.

Hope this helps.
 
Well I put very active, and i'm pretty sure this is what I am considering I feel like I'm always doing something and my workouts are quite rigorous. I got 3015 calories to maintain my current weight. That sure seems like a hell of a lot. Does this seem right? And if so does that mean I should start trying to consume about 3300 calories a day now? Tomorrow I'll take everything I eat and total it up.

O ya and one more thing. Is a calorie a calorie no matter how you slice it or are there different types some better than others?
 
A calorie is a calorie, but obviously don't be eating sticks of butter just to hit your 3,000-3,300.

Try to work out your diet some more...it may be hard at 17, but you have an excellent start. I mean you'll learn to cook for yourself later on, so no worries.

The routine...needs some work in my opinion.

You are overworking your triceps way too much, four days a week you are doing pushing exercises, all of which heavily involve your triceps. The chest presses, and then the shoulder presses, AND the incline whatever it was. Your either need to space these out better, or change the routine to have the pushing movements on the same day. Oh also, no need to have a one-arm flat bench db press immediately after benching on flat bench, an 30 incline one arm db would be much better.

You could use some better shoulder and trap exercises in my opinion. Military and shoulder presses are great, push presses as well. The shrugs are good too, but why are the reps all at 10 for shrugs. Figure out what you are going for, size or strength, I guess it could be both technically which is fine - but - remember to tweak everything, don't always be doing 10 reps of shrugs when you are doing 1 rep maxes on squats and 2 rm on bench, get what I mean?

You could also throw some barbell upright rows in there, a close grip will hit the traps well.

The back...deadlifts work wonders, but a conventional deadlift, not straight leg, or stiff legged. Those will hit your back damn well, and your traps.

I would focus on pullups/chinups, and various rows as well. Stick with basic bent over rows (Pendlay are better in my opinion) and db bent over rows, seated cable rows sometimes as well.

The chest rows you talked about aren't much good, I would go with dips before the skull crushers, or maybe pushdowns or extensions.

I also don't think it's necessary to go all the way down to 1rm all of the time with the squats. I really think you'd see much better progress going heavy every other week or so, but not every week. A decent idea would be higher reps one week, and lower the next. I've done this recently with squats and deads, although they haven't been a full week apart, and I've seen much better gains on the heavy days...which was the point.

sorry for the novel...
 
Wow thats some awesome info.

Ok so later today I'm going to revamp my entire work out I've decided, eat my pride and what I "think" works, and do what is PROVEN to work. So I'm taking your advice AJP and check back and I'll have a new workout posted

Chase B.
 
AJP is correct, I have not looked at your routine.

Just so you know, when I am bulking, I get up to almost 4000 calories. We all have different metabolisms, and if you have a fast one, it is hard to gain!

Eating properly is the hardest part of building a good body, in my opinion.

Good luck.
 
Revamped Workout

Here's the New and Improved Workout, but by no means final becaus I'm still lookin for you guys imput if you see certain things that need to be changed.

Monday & Thursday

Exercise 1
- Bench Press-
155 x 10
175 x 8
185 x 6
185 x 6
185 x 6
175 x 8
155 x 10
135 x 13

Exercise 2
- One Arm Inc. Dumbell Press -
40 x 10
45 x 7
50 x 5

Exercise 3
- Superset Push ups and Banded Flys -
x 8 Banded flys
x 15 push ups
x 8 banded flys
x 20 push ups
x 8 banded flys
x 25 push ups

Exercise 4
- Military Press Superset with Shoulder Shrugs -
MP
80 x 10
90 x 8
100 x 6
110 x 3
SS
185 x 10
205 x 8
215 x 6
215 x 6
185 x 10

Exercise 5
- Dumbells, Arms extended to the side, Circles front and back -
15 x 10
15 x 10
15 x 10

Exercise 6
- Upright rows -
80 x 10
90 x 6
90 x 6
80 x 10

Exercise 7
-Skull crushers Supersetted with close grip Chest Press with same wieght -
Curvy bar 25 on each side x 10
Curvy bar 25 on each side x 10
Curvy bar 25 on each side x 10

Tuesday & Friday

Exercise 1
-Pullups on Machine that Helps You -
40lbs help x 10
30lbs help x 10
20lbs help x 8
10lbs help x 8
No help x 6
No help x 6
10lbs help x 8
40lbs help x 10

Exercise 2
- Bent over Pendaly rows Supersetted with Bent over back flies -
Pendaly Rows
60 x 10
65 x 8
70 x 6
65 x 10
Black Flies
20 x 12
20 x 12
25 x 10
25 x 10

Exercise 3
- Reverse sit ups for lower back -
25 x 10
35 x 8
35 x 8
25 x 10

Exercise 4
- Standing Curvy bar Curles -
25lbs on each side of bar x 10
27.5 lbs on each side x 8
30lbs on each side x 6
30lbs on each side x 6
25 lbs on each side x 8

Exercise 5
- Inclined bench Seated Dumbell Curles -
25 lbs Dumbells x 10
30 lbs Dumbells x 8
35 lbs Dumbells x 6

Exercise 6
- Seated Cable Rows Supersetted with Pull Down Bar Machine -
Seated Cable Rows
30 x 10
40 x 8
50 x 6
50 x 6
60 x 3
Pull Down Bar Machine
(Never Done this Don't know weight)
? x 8
? x 8
? x 6
? x 6

Exercise 7
- Banded Curles -
x 10
x 8
x 6

Wednesday

This will be leg day which will be the same as my previous workout except I will change up the weights/reps/sets that I am doing. I'll post that later





But as for what I have now tell me what you guys think?
 
It's better, but it is probably too much in some areas. You may find out once you actually start it.

I would put the shrugs and upright rows with the back and bis day. Shrugs and upright rows are both pulling exercises, just like all of the tuesday/friday exercises.

With monday/thursday, you could put in some dips occassionally as well in place of a tricep exercise.

8 sets is too much on the bench in my opinion.

Put all of the back work and pulling exercises BEFORE the bicep work also.

With the pullups, do more sets but at lower reps. For example if you wanna get 24 reps, and you do 3 X 8...but you can't really get those 8 each time, Do 6 sets of 4 reps and you'll still be getting the 24 and hopefully with better form.
 
Two questions

1.) So its ok to work traps and shoulders on different days?

2.) What exactly are dips?

And yes after studying it, it may be soo much but...... I think I'll try it next week, figure which exercises I like best, and take a few out from there.
 
evolution said:
Where are your lower body movements? I was looking at your pics and you need the most mass on your legs
Click to expand...

go back to the first post, leg work is on wednesday.
 
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