jack's Fitness Journal

[Jack5603]

Alright you guys might remember my older journal from a while back where I worked pretty hard over the summer and then when school started I didn't motivate myself to continue. I was 13 then, I'm 14 now. I've decided to start off with an easier workout and go from there. I'm really small and light, and my goal is to I guess buff out this year and get abs(I'm 4'10, 88 pounds) . This is what I have for now. I don't follow a certain number of reps, I just keep going until positive failure.

Mondays
Bench press (55,60,65)
Incline Bench Press (45,50,55)
Deadlifts (55,60,65)
Squats (45,50)
Dumbell Curls, Crunches, Ab stretch

Wednesday
Bench Press 50,55,60
Decline Bench Press (45,50,55)
Bent Over rows (45, 50, 55)
Squat (45,50)
Dumbell curls, crunches, Ab stretch

Saturday(easy day)
Benchpress (55,60,65)
Deadlift (55,60,65)
Dumbell curls, crunches, Ab Stretch
Military Press 45, 50

I'm an active person and I skateboard a lot, play sports, so for now thats considered my cardio.

The Ab Stretch is where I lie on my back like a crunch and sit up half way and lift my legs up and hold at that position.

I'm starting tommarow morning, I don't know how well of a workout this is if you guys have any ideas to modify or something you would think would be go to add to it tell me. Getting replies to this topic will help motivate me to continue doing this.

Jack is back! The young man who starts every post with "alright you guys". I remember you. The young man with the 5:00 ab plank hold. Who can forget that!

Glad you are back. And happy birthday young man. In a couple of years you'll be ready to drive a car.

Train hard and train smart. Remember to do your homework, and always, always, always, . . . OBEY YOUR PARENTS!

[Jack5603]

yesterday I did my Scheduled Saturday work out kicking off my journey to a consistently working out again. I haven't really lost any of my steam with the amount of reps and weight I can do, which feels good. Nothing much to say about this workout other then it took about thirty minutes and felt great.

I know it sounds sort of silly but recently I watched the ultimate fighter season 6 and it inspired me to workout again. I'm into UFC and all kinds of MMA promotions.

[LiftGirl]

Your workout looks great, Jack. It will be fun following your progress, and it's great to see you getting into fitness at a young age when the habit is easier to build.

[Jack5603]

Thanks Liftgirl

Today I was running a little low on time, I had 30 minutes(maybe less) to fit my whole workout in. To save time I skipped the first set of squats, and the first two sets of the incline bench press. I completed everything else, even the one last set of incline bench press. I watch MMA fights while I workout, it keeps me entertained while adjusting the weights.

Also when I put the bar back on the rack after doing stuff like deadlifts I do it in a powerclean motion. I Powercleaned the 65 pounds today, and it reminds me of how much I've improved. The first day I went into the weight room during 7th grade while in football season, I could bench 55 pounds as a max(Something I can pull 5-8 reps on now). Also I couldn't even powerclean the 45 pound bar for months back then, and now I'm doing 65.

[LiftGirl]

Originally Posted by Jack5603

Also when I put the bar back on the rack after doing stuff like deadlifts I do it in a powerclean motion. I Powercleaned the 65 pounds today, and it reminds me of how much I've improved. The first day I went into the weight room during 7th grade while in football season, I could bench 55 pounds as a max(Something I can pull 5-8 reps on now). Also I couldn't even powerclean the 45 pound bar for months back then, and now I'm doing 65.

That's fantastic progress, Jack. Keep up the hard work.

[Jack5603]

Alright Wednesday I didn't have time for the workout so I did it on thursday. Nothing much to say about it.

Tommarow's saturday, so I'll keep it up.

[Jack5603]

I've been slacking a bit as of late. I was out of town at a hotel Monday and tuesday, but I was able to go to the hotel gym Monday and tuesday where I did some excersizes(Chin ups, Crunches, dumbell stuff, plus lots of cardio)

I haven't done a ful workout at my house since last thursday, so now I want to get back on track.

[Jack5603]

Alright I've made one last adjustment I think is for the better because when I was doing Max-ot I really enjoyed working different body parts each day. I think those weeks I did Max-ot were my best. I've got a workout that is 3 days a week, two body parts each day. Here's what I've come up with.

Monday -Chest/Biceps
Flat Bench Press 3 sets 50-55-60
Incline Bench press 3 sets 50-55-60
Flat Dumbell flys 12- 17- 22
Standing Barbell Curls 45-50-55
Dumbell Curls- 8 pounders

Wednesday- Shoulders Legs
Military press-40-45-50
Shrugs 40-45-50
Squats- 40-45-50
Lunges 40-45-50

Saturday- Back/Triceps
Deadlift 60-65-70
Bent over rows 50-55-60
Bench dips
Lying barbell press 30-35

If there's any room you see for improvement, I'll be happy to hear it.

I completed todays workout(Saturday) and thought things went well I was in there for 20-30 minutes, and adjusted to these new tricep exercises quickly.

[LiftGirl]

Looks like a good routine!