a 13 year old's Journal

[Jack5603]

Today was a great workout which lasted 38 minutes.
First I did the bar curls which I felt were working the muscles hard and well(25/30/35). I was bringing them all the way up to my chin.

Then I did dumbell Hammer curls(8/13/18) Only the last left hand rep on the 18 pounds felt very hard and forced.

The crunches were good

Then I did the ab planks, which I thought were great. I've never heard of them, and they seemed to work out well I could really feel it.

First attempt I pulled off 2 minutes and 10 seconds
Second attempt I did 2 minutes and 22 seconds
The third attempt was a little lazy on my part I did 1 minute and 32 seconds

Those are good hold times for the ab plank for a first time effort.

[Jack5603]

I'm not going to be able to do my workout tommarow since I'll be going out of town :/

[Jack5603]

Well I have this very painfull sunburn I got from swimming last Friday and now it's peeling. Any movement affecting my shoulders hurts, so I can't see myself working out today. Hopefully by tommarow in not then the next day I can get back rollin.

[Jack5603]

Alright tommarow I should be up and running, the sun burn has "melted" away lol

Anyway I know some of you guys might find this funny but I am a huge WWE wrestling fan I've been watching it for over 5 years now. While I'm not watching I'm on wrestling forums, or playing with my WWE Merchandise. I mean wrestling has played a part of what inspires me to workout. So I beg of you please make an account on this website ziddio.com and vote my video a 5 star rating. I know this sounds like a cheap way to get votes, but I need to tell everybody I know if I want a chance to win this thing. Once you signed up you can rate my video here
Ziddio - Contest

Thanks guys very much and tell me if you voted and tell me if I can do anything to help you guys out. The prize for this is huge, and it will mean a lot if you vote.

Anyway I can't wait to get back on track with my workout tommarow.

[Jack5603]

Oh sorry I didn't put the correct link for my video the direct link to my video is

Ziddio

[Jack5603]

Today I will be working on Chest and Abs which will include
Bench Press (3 Sets)
Inclined Bench Press(3 sets)
10 pushups (2 sets)
Weighted Crunches 10 reps (3 sets)
and the Ab Plank hold (3 sets)

[Jack5603]

Alright my workout lasted 37 minutes; the only thing is after it I ate a doughnut that my mom gave me for breakfast lol. This morning was good my dad worked out with me, because I've been encouraging him to exercise. I also have been encouraging my two brothers, because they sit on computer all day. One of them doesn't want to do it, and another one thinks its "uncool" to workout. So first I warmed up and started with bench press.
The weights were 50, to 55, to 60. It was weird when I was doing 60 I thought I was at 55 and I barely got the four reps so I was a bet confused at first. Then I realized I was doing 60. Next was Inclined Benching which I did 45, 50, then 55(Didn't pull off all 4 reps on 55.

Next up was pushups which were easy. I remember before I started working out 10 pushups were tough, it was much easier this time. After the 3 sets of 10 pushups I went to do weighted crunches. I didn't feel right when I started doing these, I felt I didn't have good form and my back would hurt each time. So I decided instead of weighted Crunches I did regular crunches and those worked out well. Then I did the ab plank stretch that pierini requested I do. This time my times were a bit more impressive
1, 2 minutes 5 seconds
2. 2 minutes 25 seconds
3. 3 minutes

Alright that nasty sun burn is finally gone which feels great, nothing worse then trying to sleep with a sunburn.

That's a very good hold time of 3 minutes for your 3rd set of the ab plank. That is what I did this morning.

Next time you do pushups, why don't you do Atlas pushups. They are demonstrated in a video clip included in the bodyweight-only training article I wrote that appears in the Summer 2007 Discuss Fitness newsletter. I think you'll like what they do for you.

You are doing good. And you get a star for today in motivating your Dad to work out with you. Obey your Dad at all times!

[Jack5603]

Alright today was Shoulders/Traps and wasn't a bad workout at all.
First I did some Military Presses at weights 35/40/45 which were fun, yet tough. I really concentrated on not arching my back like I have been doing on the heavier weights.

Then I did the Dumbell Presses of 8/13/18
These were alright, I could probably do more.

Deadlifts 55/65/75
I love Deadlifts because I always try to push my weights higher each time.

Barbell Shrugs
Last was the Barbell Shrugs, which I might not do this exercise anymore. I'm really having trouble knowing if I'm doing it correct or not. I know I shouldn't tense my neck up like I am, but when I try to relax my neck it doesn't feel like I'm doing a complete shrug...

[Jack5603]

Alright today was back an Biceps
First was Bent over rows 40/45/50 pounds... not much to say about these

Next I did "Good mornings" which I didn't really like so I probably won't do them again I just couldn't get the hang of it(weights were 30/35/40).

Then I did Bar Curls at 30/35/40

And finished with Alternate Dumbbell Curls at 8/13/18

My workout laster I think 35 minutes, and this weekend I'm going to get my official MAX ot. workout for each day so I won't keep changing the muscle I work each day and have different exercises each and everytime. Thanks again for reading.

[Jack5603]

Alright this is my official MAX OT. workout starting tommarow

Monday-legs
Squats 3 sets
Stiff Leg Deads 3 sets
Lunges 3 sets

Tuesday- Chest/abs
Bench Press 3 sets
Inclined Bench Press 3 sets
Atlas Pushups 2 Set
Crunches 3 sets
Ab Plank hold 3 sets

Wednesday
Shoulder/Traps
Military Press 3 Sets
Power Clean 3 sets
Deadlifts 3 sets
Upright Rows 3 Sets

Thursday
Back
Bent Over Rows 3 sets
Dumbell Bent over Row 3 sets
(Couldn't think of anything else :/ any suggestions?)

Friday
Arms/Abs
Straight Bar curls 3 sets
Dumbell Curls 3 sets
Tricep Presses 3 sets
Crunches 3 sets
Abs Plank hold 3 sets

[Jack5603]

Today was supposed to be a leg workout. I go out their and I try to unscrew these screws that hold the bench padding that you lie on. They were rusty and I couldn't get them off. They only way I'm able to get set up for a good squat weight is dangerous. I need to get a squat rack, but we have yet to get one and I don't want to get hurt or else I may never be allowed to workout again.

[Jack5603]

Alright I just finished my workout today, which I was supposed to do Bench Press, Inclined Bench, and Atlas Pushups. I haven't really found the correct spot and chairs to use for the pushups so I didn't do them :/. I'll probably end up doing them the version 1 way in the summer newspaper, which I could do on stairs. My workout was 27 minutes. I had a headache earlyier today and as you will read today wasn't really my best. :/ and as I'm writing this I'm noticing that I also had abs scheduled for todays workout. I'm about to watch a show I like, and will do this during commercial and will post the ab plank times after I'm done watching.

For Bench Press I was able to do 50(5 reps)/ 55(5 Reps)/ 60(4 reps)/ and 65 I couldn't even get a rep in :/

Inclined was wierd I couldn't get the bar off the handle, but once I got it over had it fine. I did 45(8 reps)/ 50(5 reps)/ 55(4 reps)/ 60(1 Rep :/)

[Jack5603]

Alright in between commercials and during the show I did my ab workout for today. I did twice as much Crunches then I have in the past instead of 30 I did 60.

These were my ab plank hold times
2:33
3:08
5:00!!!!

I really pushed it hard on that last one, I really wanted to beat my 2nd time which became my highscore by a lot because I knew I had more in me. My goal was 4:00 minutes, but I decided as I reached four minutes I would try to hold it for 30 more seconds. I didn't look at the clock and I started thinking of other things other then how tired I was of the hold and when I looked at the clock 45 seconds had already gone by. At this point I was about to lose it, but I ended up pulling through to make 5 minutes