a 13 year old's Journal

[Lady C]

Originally Posted by Jack5603

The main argument is that he says that machines are just as affective as free weights..

That is true. Resistance is resistance and your muscles don't care.

With machines, you don't have control over the movement or rotation, the machine does. I prefer the dumbbells because it forces you to use stabilizer muscles where the machines don't.

[Jack5603]

Now I understand, anyway this week my dad wants me going to the gym like I did today so I'm just learning the different machines and today was pretty much a full body workout I guess. I did Leg machines, Chest, Back, Bench Press and Military Press on the Smith bar, and all that fun stuff.

Next week will be the week where I dont workout at all.

[Jack5603]

Well Schools back up and I haven't rly done much working out at all and I think Max-ot would be to much of a workout for my schedule during the school year so I've decided to go back to the 3 days a week full body workout. My workout will be on Mondays, Wednesdays, and Friday. This is the workout I've came up with, the thing is I dont like changing weights because it takes a while because I have a cheap weight set. I will also go to the gym to do these exercises when my dad is up to it but I know some of the time I'll be at home. As I said I dont like changing weights so the three weights I will be doing is 55/60/65 for all my exercises. Here are the reps for each one

Bench Press 5/4/3
Squats 8/7/5
Bent Over Rows 5/4/3
Deadlifts 8/7/5
Military Press 5/4/3
Bar Curls 5/4/3
And then 50 crunches

If you believe this workout is to much or not enough or just right please let me know, I'm going to go workout now.

[Jack5603]

This workout that took me 2 minutes to workout was past my ability eithier because I thought I could do more or since I haven't worked out in a while. I did my warm up then went to 55 pounds. I did my benchpress, Squats, Bent over Rows, Deadlifts, then I came across the Military Press and Bar curl. Couldn't even get a single rep on the military press or the bar curl, so obviously that didn't workout as planned. So I moved up to the 60 pound and for some reason I only got one rep on the bench press even though I remember being able to get 5 on 60 pounds. At this point I realized this was not a well organized workout so I will make up a better one for Fridays workout. If you want to help me make a better one I would appriciate it.

This is the order that Tommy Kono presents in his workout plan:

1) overhead press
2) upright row
3) bench press
4) bent-over row
5) squats
6) deadlift

I suggest you start with 2 sets of 8-12 reps and move up to 3 sets. Pick the correct weight so you can complete at least 8 reps. You obviously did not pick the correct weight for the overhead press if you were not able to complete a rep.

You will need to change weights to get a good workout. Don't be so lazy.

Obey your teacher and get all your homework done.

[Jack5603]

Thanks for replying Pierini

I read some about Tommy Kono, and then I tried the workout. The only thing I wasn't familiar with was the Upright rows but I read multiple articles about them so I have perfect form. I lowered the weights to weights that were better suitable for me. Last workout was pathetic, and not well organized. Starting with overhead presses my weights were 35 and then next set was 40. Up right Rows I moved from 30 pounds, then to 35. Next was Bench Press 50, then 55. Bent over Rows was 45, then 50. Squats were 55 then 60. And last Deadlifts were 60, then 65.

These were the perfect weights, I could do more then 8 reps but no more then 12 on any of them. This is a great workout and seems to work. I'm going to continue to do this workout, in the same schedule as I said earlier on Mondays, Wednesdays, and Fridays.

[Jack5603]

Yesterday I was out of town at a resort for labor day. At the place there was a gym, so I went their for prob. around 30 minutes. I did a fullbody workout with what they had, dont remember the weights though. I did

Bench Press Machine,
Dumbell Curls,
Dumbell Bent over rows,
Leg press machine,
Pull down,
and probably 1 or 2 other machines that I can't remember right now. I also ran on the treadmill for a while.

[Jack5603]

Alright I'm not going to quit after all these months of working out and for some reason recently I've been inspired to go back out and workout. So I've made up my workout(Pretty much the exact same as the one I left off with)

1) overhead press- 35, 40(8-12 Reps)
2) upright row- 30, 35(8-12 Reps)
3) bench press 50,55(8-12 Reps)
4) bent-over row 45,50(8-12 Reps)
5) squats 35,40(20 Reps) The reason I'm doing such low weights is since i dont have a squat rack it's dangerous the way I was having to put them back on the rack and take them off and there was one or two accidents.
6) deadlift 60-65

The thing is I fell on my skateboard on like Tuesday and my left elbow is hurting only when I bend it so once it feels better(it's getting better as time goes by) I will start.