a 13 year old's Journal

Jack5603 · 22-Jun-07, 01:19 AM

Hey guys I've recently began working out and I've decided to make this journal for advice and motivation to continue. Now let me start off by saying that I am very short for my age which is 13, my height is 4'8 and I am 83 pounds. This is my current workout(full body) which I do 3 times a week. I have a 15 pound bar, and these weights are with the 15 pound bar included.

35 pounds(Warm up)
Bench press- 12 reps
Squats- 15 reps
deadlifts- 14 Reps
Bent over rows- 10 reps
Power cleans- 10 reps
Lunges- 10 reps on each leg

40 pounds
Bench press- 10 reps
Squats- 12 reps
Deadlifts- 12 reps
Bent over rows- 8 reps
Power Cleans- 7 reps
Lunges- 8 reps on each leg

45 pounds
Bench press- 8 reps
Squats- 10 reps
Deadlifts- 10 reps
Bent over rows- 5 reps
Power cleans- 5 reps
Lunges- 6 reps on each leg

50 pounds
Bench press- 6 reps
Squats- 8 reps
Deadlifts- 8 reps
Bent over rows- 3 reps
Power cleans- 3 reps
Lunges- 4 reps on each leg

55 Pounds
Bench press- 3 reps
Squats- 5 reps
Deadlifts- 5 reps
Bent over rows- 2 reps
Power cleans- 2 reps
Lunges- 3 reps on each leg

Alright other things I do that aren't part of my workout but involve "working out" are skateboarding, Sports, and I guess you can count Airsoft gun wars because that involves running and dodging bullets.

Jack5603 · 22-Jun-07, 12:22 PM

Well I've done my workout today. My former workout was more reps less weights, but my goal is to buff out and build muscle so I've decided to do this more weight less rep workout. Today was my first day doing it, and I feel like I just had a GREAT workout. It was tough, but I can really feel the aftermath of this one. Monday is my next workout, and please guys I want some advice if you have any.Thanks!

22-Jun-07, 12:31 PM

Hello Jack5603 and welcome to the Online Journal section.

I'd suggest adding pushups to the mix of your training. They are something you can do anytime, anywhere. I think they will help you.

Be patient and follow the priniciples of progressive resistance by safely adding weight to your lifts as you are able to do so. Also, eating clean will help you with your goals.

By the way, your typing and post composition skills are very impressive for a 13 year old.

Enjoy your youth!

Jack5603 · 22-Jun-07, 12:48 PM

Thank you sir, I will keep in mind to take it slow and be patient. Breakfast this morning wasn't very healthy. I had scrambled eggs, but I also had two doughnuts(We usually don't ever eat doughnuts, but we had some from early in the week and my mom saved them for breakfast. To drink I had green tea, and now I'm drinking some milk.

Edit: And about the pushups, I think a good idea is to do them during the commercial breaks of the shows I watch. It's better then just sitting there and not doing anything.

Jack5603 · 25-Jun-07, 10:22 AM

Well today I was supposed to do another full body workout, but I've been looking into the max op. schedule. I'm really sore right now, and I just don't feel like it. I know this isn't acceptable and I shouldn't be skipping today but by Wednesday I'll have things planned out.

Jack5603 · 27-Jun-07, 01:13 AM

Alright since I'm starting a new style of working out it would be best to start Monday, so this week I'll stay active doing things I do everyday like sports and stuff. Also I will plan my new max ot. style workout and then things should get rollin on Monday.

27-Jun-07, 10:23 AM

Quote:

Originally Posted by Jack5603

Alright since I'm starting a new style of working out it would be best to start Monday.

That has got to be the most cunning ways of saying that you don't feel like working out today that I have ever read. You are pretty smooth for a 13-year old young man!

Jack5603 · 27-Jun-07, 01:10 PM

Well you are right as I was posting that message I just wanted to start on Monday for two reasons.
1. I simply did not have my workout schedule ready yet
2. I've had a rough week and the last thing on my mind is working out.

I'm just thinking of this as rest period for a new beginning on Monday, I know pretty pathetic.

ajarvis · 27-Jun-07, 02:29 PM

Not pathetic lol, but cunning

Nothing wrong with starting Monday - just make sure you do it!!

Jack5603 · 01-Jul-07, 09:19 PM

alright tommarow is my leg workout and the beginning of max ot.
If you guys can suggest other leg workouts I can do with just barbell and dumbells then I would appriciate it.

All of these workouts include three sets with 4 to 6 reps each set

Squats
Stiff Leg Deads
Barbell Lunges
Dumbell Lunges
Lever Lying Leg Curls

Jack5603 · 02-Jul-07, 12:37 PM

Alright I had an hour to do my workout and spent 20 minutes doing warmup/ and trying to adjust this thing in my garage. Then it was off to Squats which I don't exactly remember the exact weights I did I believe it was first set 65, then 70, then 80 or something like that. Then I did the Stiff leg deads which my first set was 55, then 65, then 70. On the Barbell Lunges I did 55, then 60 i believe then I ran out of time. My mom wants me to lower the amount of weight I do, because she's worried. So I probably will lower it, because she also just started working out and she can't do the heavier weights so she thinks that the weights I'm doing are much more then I'm capable of. I was able to pull off 4-6 reps each time though.

Today I'm going to find exercises to do for tomorrow’s arms and abs workout, I'd appreciate suggestions.

Jack5603 · 03-Jul-07, 10:46 AM

Last night and this morning I've had a headache, so I will be unable to complete todays workout. Hopefully tommarow is better.

Jack5603 · 03-Jul-07, 02:42 PM

My headache went away, so I did my workout. My dad was out there and he didn't understand the Max ot kind of workout, so he adjusted my weights so not all of them were the heavy sets that Max ot. wants you to do, but some of them reached that point(like the final set for each workout).

Standing Alternating Dumbbel Curls(This I did 8 reps with 13 pounds)
Straight bar curl( 20 pounds, then 25, then 30)
Close grib Bench Press( 45 pounds, 50 pounds 55 pounds)
Barbell Trisep Extensions "Skull Crushers"( 20 pounds, 25, then 35)
Bent over Rows(35, up to 4o, up to 45)
4 sets of Crunches(12 reps each set)

What do you guys think?

Jack5603 · 04-Jul-07, 02:02 AM

Alright well tommarow morning will be Shoulders/Traps and the Max Ot. instructions usually includes both machine and non machine workouts for each week, but all I just have a 99 dollar bench set. All the workouts for this beginning week of Shoulders/Traps that I read about for Max Ot. I can do with my set of weights and my bar and dumbbells.

Barbell Military Press
Dumbbell Shoulder press
Barbell Shrugs
Barbell Upright Row

Jack5603 · 04-Jul-07, 02:17 PM

Alright I did my workout today I did
Barbell Military presses(35 pounds, 40 pounds, 45 pounds)
Dumbbell Shoulder Press(5 pound, 8 pound, 13 pound on each dumbbell)
Barbell Shrugs( 45 pounds, 50 pounds, 55 pounds)
Barell Upright Row(25 pounds, 30, then 35)