teenpumper's workout journal

[teenpumper]

i have to do a workout that my football coaches designed for the team:

(setsXreps)
(for reps i will go up to 15 even though they only want 10)
(in red for my added exercises)

Monday:

Bench Press 3X10
Dumb Bell Incline 2X10
Straight leg dead 2X10
Curls Dumbell 2X10
Bent-over rows 2X10
Crunches 1X40 w/weight
Wrist Curls 1-3X10-15 per wrist
Heel Raises 3X10-15

*There are some exercises i excluded (on machines) that i can't do at home because i lift at home instead of school because i have a job

Wednesday:

Power clean 4X5
Bench Dips 2X10 w/weight
Crunches 1X40 w/weight
Neck-ups 1XAMAP each way the neck goes
Standing Row and Snatch 3X10-15

Friday:

Back squat (I substitue this with front squat to make it safer becuase i have now squatting or power rack) 3X10
Incline Bench Press 3X10
Leg Curls 2X10
Leg extensions 2X10
Curls E-Z curl bar 2X10
Pec Flyes 2X10
Skull Crushers 2-3X10
Lateral Raises 3X10-15
Crunches 1X40 w/weight


For cardio i do stair stepper but i will get into that later when i log this stuff

[teenpumper]

Monday July 7th:

Bench Press 3X10
Set 1: 11 reps @ 125
Set 2: 10 reps @ 115
Set 3: 9 reps @105

Dumb Bell Incline 2X10
Set 1: 9 reps @ 40 each arm
Set 2: 11 reps @ 30 each arm

Straight leg dead 2X10
Set 1: 10 reps @ 105
Set 2: 10 reps @ 95

Curls Dumbell 2X10
Set 1: 9 reps @ 35
Set 2: 10 reps @ 30

Bent-over rows 2X10
Set 1: 12 reps @ 75
Set 2: 11 reps @ 70

Crunches 1X40 w/weight
Set 1: 40 reps @ 25

Wrist Curls 1-3X10-15 per wrist
Forearm pain didn't do

Heel Raises 3X10-15
No rack or spotter didn't do

I also got up at 3:45 a.m and did 1 hour 30 min cardio on my stair stepper on an empty stomach

Then I went to work (trimming trees) for 8 hours where i then came home and did the workout above.

[teenpumper]

Tuesday July 8th:

Got up at 3:40 a.m and did stair stepper 1 hour 35 min

Rode bike to work (4 miles)

Worked for 8 hours

Rode bike back home (another 4 miles)

[teenpumper]

one thing about the weight i'm doing. i'm only 14. i am very diciplined (especially to get up that early) and if you have any suggestions feel free to add them) i will try to keep this as updated as possible. I drinks lots of water in the morning while doing cardio to keep myself from dehydrating. when i eat breakfast i eat a can of tuna to make up for the portein used while doing the morning cardio on an empty stomach.

[teenpumper]

i also get enought sleep i usally go to bed at 7:30 p.m so i get 8 hours of sleep. well night hvae to go to bed now

[teenpumper]

Wed July 9th

3:30 a.m stair stepper for 1 hour 30 min

Rode bike to work (4 mi)

Worker (trimming trees) 8 hours

Rode bike back home (another 4 mi)

Couldn't do most of football workout because of lack of machines at home only did:

crunches 1X40
Set 1: 25lbs

[teenpumper]

Thursday July 10th

3:30 a.m cardio stair stepper for 1 hour 30 min

Rode bike to work (4 mi)

Worked (trimming trees) 8 hours

Rode bike back home (another 4 mi)