a 13 year old's Journal - Page 2

Jack5603 · 05-Jul-07, 10:09 AM

Alright this morning for Max ot. I work the back, and I'll start the workout in 50 minutes at 11:00 est.

This is what I'm doing
Bent Over Rows
Good Mornings
Deadlift
Dumbbell Row

If you have any suggestions of other back exercises then please let me know.

Jack5603 · 05-Jul-07, 11:44 AM

Alright I did my workout here are the weights
Bent Over Rows- 30,35,40
Good Mornings- 25/30/35
Deadlifts 55/65/75
Dumbbell Rows 8/13/18

So tommarow's my final training day of the week. I will be training chest and Abs. If you guys have any good free weight(Barbell/dumbbell) Chest and Abs workouts let me know. Obviously the Bench Press is a good one, and I will study more later but suggestions will be a big help

Jack5603 · 06-Jul-07, 09:51 AM

Well the Max Ot. Workout for chest on fridays consisted of
Bench Press
Inclined Bench Press
Weighted Dips

I have the supplies to do all of those besides the weighted dips so I replaced it with 4 sets of 12 pushups.
So in an hour my routine will be
Bench Press
Inclined Bench Press
4 Set of 12 pushups

Jack5603 · 06-Jul-07, 11:03 PM

Alright Todays workout I did
Bench Press 50,55,60(pounds)
Inclinded Bench press 40,45,50
I didn't get to the pushups, but I did do a long up hill hike with my dad today.

Jack5603 · 09-Jul-07, 05:30 PM

Alright today I did my leg workout again which was tough, but fun. I did a proper warmup, and then I did squats which I increased the weight from last week(70,75,80). Up next was the Stiff Leg deads which was also increased from last week. I finished it off with Barbell Lunges which I pulled off 45-50-55. Tommarow should be fun! Thanks to everybody that is reading.

Jack5603 · 10-Jul-07, 04:09 PM

I'm sore from a dentist appoitment today so I'm skipping my workout, I'll be back on track tommarow!

Jack5603 · 10-Jul-07, 05:22 PM

Alright last week I said I was going to skip a workout because of a headache, but the headache went away and I decided to do it and I did it. Today was like that, I was no longer sore from my dentist appointment, and even though I didn't have the desire/drive to do my workout today I got out of my computer chair and did it. It was a nice 30 minute workout working my arms and abs. I'm proud of myself for doing my workout today! I hope I continue to have this desire to do follow through all 11 weeks of my Max-ot workout.

Dumbbell Curls 13 & 18 pounds
Bar Curl 25/30/35(I tried doing 40 and 45 and although I did complete the 4 reps they felt very forced and hard causing me to bend my back just to get it up which I believe isn't good form.)
Bench Press 50/55/60/65(The reason I have 4 different weights is when I did 50 I was counting it as a warm up. So my original 3 weights were 55,60, and 65. When I did 65 I had my mom spot me, and I was able to get 2 reps. Max Ot's "Heavy set" is 4-6 reps so that doesn't count.
Bent Over Rows 40/45/50(I have a question does it not count as a rep if the bar doesn't touch your stomach I can get 45 & 50 pounds up to about 1-2 inches from my chest, but I can't go all the way.)
Crunches(3 sets of 10)

10-Jul-07, 05:27 PM

Hey Jack,

It all counts. And you have a great Mom who is willing to be a spotter when you need one. Obey your Mom.

Jack5603 · 10-Jul-07, 05:38 PM

Another thing I'm going to be doing is lessen the amount of soft drinks I have and drink more water. I have this huge water bottle and starting tommarow I will set up to 34 oz and I wont drink anything other then water until I sucessfully drink the whole thing. I will do this every morning.

10-Jul-07, 05:47 PM

Why not start right now?

Jack5603 · 10-Jul-07, 05:58 PM

Well actually I have started today already I just didn't mention that in the post.

Jack5603 · 11-Jul-07, 10:20 AM

Alright I'm working Back/Traps
For some reason I thought I was supposed to do Bent Over rows yesterday, but they were supposed to be todays workout. Since I did it yesterday I don't want to over do them so I'm going to use lighter weights on the Rows.

My workout today consist of

Barbell Shrugs
Deadlifts
Military Press
Bent Over Rows

Jack5603 · 11-Jul-07, 04:08 PM

Alright I finished withen 30 minutes 10:00 this morning. It was another succesful workout and I think my good warmup benifited it. Barbell Shrugs last week when I tried them felt really wierd to me, but after doing them today in front of a mirror I could see what I was doing right and wrong. I increased my shrug weight to 45/50/and 55 this morning. The military Press were tough, but for some reason I really love doing them. I did 40,45, and then on 50 I wanted 4 reps but I couldn't get them all at once so I did 2 then rested and then did 2 more. Bent over Rows like I said I did lighter weights because I did them yesterday forgetting that today was supposed to be the day I did them the weights were 30/35/ and 40. Then I deadlifts which I raised the weight higher then last time they were 70/75/and 80. I love deadlifts because at these weights they're really tough but I feel like I'm getting a lot out of them. I drunk a lot of water today, and I'm ready for tommarow

Jack5603 · 12-Jul-07, 10:20 AM

For some reason I was thinking I was working my back yesterday even though the back workout is today. The problem is that I was looking at two different Max OT. cycles to check out the different exercises. I didn't notice that on the same day each cycle worked different body parts. So like I was thinking Monday was legs on the first cycle, but on the second cycle it would say like a back workout. I thought that no matter what cycle they train the same body part each day. That's why I had the bent over row problem, when really I should've been doing them today. So yesterday ended up being a back/shoulder workout. Monday was a leg workout like always, and I guess with Tuesday it was a chest/trap workout with an accidental bent over row. So today I'll Wednesday was a shoulder, back workout. So Today I'll make it a Bicep/abs workout including
Bar Curls
Dumbbell Hammer Curls
3 sets of 10 crunches

Yeah it's just a mini workout so I can clear things up, but I do know tommarow is a chest workout so that will work out. If you guys know one more good ab exercise can you tell me withen the next good 40 minutes. Any Ab workout I could do with any weights? My dumbell or barbell?

12-Jul-07, 10:38 AM

Hi Jack,

Here's a simple suggestion for an ab workout this morning. No weights are needed. Do about 3 sets of ab planks. Here is a link illustrating an ab plank:

Ab Plank - Abdominal Exercises

Use a watch or clock to time yourself and hold this position until you fail. I suggest 3 sets. You'll need plenty of recovery time between sets.

Tell me what you think if you decide to do it.