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adunn11
07-05-2010, 11:29 AM
my name is aaron and i am sixteen years old. i have been lifting for about 2 years but just a month ago i started body building. I plan on doing a competition before i graduate.

I am 5' 10"
Weigh 218

Will post other measurements soon.

Before pics are posted.

I hope posting my workouts will give me good tips

Will start posting soon.

adunn11
07-06-2010, 11:05 AM
Chest:
Bench Press- 135 x 12
145 x 10
155 x 8

Dumbbell Flys- 25 x 15 x 3

Triceps:
Overhead Ext.- 20 x 12
25 x 10
25 x 10

Biceps:
Dumbbell Curls-20 x 12
25 x 10
30 x 8

Abs:
Crunch- 3 sets of 20
Leg Raise- 3 sets of 20

adunn11
07-06-2010, 11:09 AM
Back:
DB Pull over- 35 x 12
40x 10
45x 8

DB Shurg- 50x 15
45x 12
45x 10

Shoulders:
Military Press- 135x12
150x 10
165x 8

Front Raise- 20x15
25x12
25x10

Abs:
Crunch Machine- 3 sets of 20
Reverse Crunch- 3 sets of 15

adunn11
07-06-2010, 11:11 AM
Upper Legs:
Lunge- 40 x 12
45 x 10
45 x 8

Calves:
Seated Calf Raise:
300x 15
300x 12
300x 10

Abs:
Crunch Machine- 3 sets of 20
Reverse Crunch- 3 sets of 17

adunn11
07-06-2010, 11:14 AM
Chest:
Bench Press- 150x12
150x 10
150x 8

Incline DB Press- 45 x 12
45 x 10
50 x 8

DB Fly- 20 x 15
20x 12
25x 10

Biceps:
DB Curl- 25x 12
30x 10
30x 8

Consentration Curl- 25x 15
25x 12
25x 10

Abs:
Cruch- 3 sets of 25

adunn11
07-06-2010, 11:17 AM
Legs:
Squat- 135x 20
155x 15
225x 10

Leg Extention- 240 x 12
270x 10
285 x 8

Back:
Over head pull- 35x 12
40x 10
45x 8

Lat pulls:
135 x 12
150 x 10
150x 8

adunn11
07-06-2010, 11:20 AM
this is me now

adunn11
07-07-2010, 10:59 AM
still a bit sore so i did some cardio today to hopefully loosin up my muscles.

10min jog around 85% mhr

and 10 min bike at 60 rpm