Starting Young

Football again tonight. I'm a little sore yet from tuesday but hey, its football thats expected. Today I did

DB Bench 2 x 10
Lat Pull 1 x 15 60lb
BB Curl 2 x 10 40
OH Press 2 x 10 40
Pec Deck 1 x 10 50
Leg Extension 2 x 10 90lb
Leg Curl 1 x 15 45
Wrist Curls 3 x 10
DB Forearm exercise thing? 2 x 10
Band Curl 2 x 10
Band OH Press 2 x 10
Standing Band Press 1 x 10
Band Row 1 x 10

Later on I might do some more stuff like pushups, abs, and step ups and light things like those.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Also an update on some of my goals that i think are definitely reachable but are somewhat "small". I'm trying to get these by the end of football season. Which is obvioulsy earlier than high school football season.

10 Reps
Bench 80-85 most likely 80
Squat 150 maybe?
Deadlift 115-120
Leg Extension 100/110

Anybody think these should be higher or lower?

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Your deadlift is to weak. if its really that much harder than a squat, check your form.
However, overall looks good.

It's hard to comment since we haven't seen you lift, and don't know how hard each of these goals would be, but I think you should raise your bench and DL goals. How low are you going on your squats, because its very high in comparison to your other lifts. Make sure your atleast breaking parallel. But if you can do 135x10 thats damn good.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Your deadlift should be higher than your squat, it demands stimulation from more muscle groups at a shorten range of motion, if your squat is higher than your deadlift you're not going low enough.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Your deadlift should be higher than your squat, it demands stimulation from more muscle groups at a shorten range of motion, if your squat is higher than your deadlift you're not going low enough.

Basicly trying to get to this haha.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Well on my form for everything trust me I'm not arnold...haha but yeah my squat form is probably very close to paralell.

And are you guys talking about Straight Leg Deadlift or Like a Hex bar deadlift? (I don't have a hex bar to do that type of deadlift.)

And I do realize my deadlifts are lagging...it's just harder to do with my set than at the weight room for some reason. But thanks for the advice and I'll try to work on my deadlifts.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Normal conventional deadlift.

Go to youtube, look up "Rippetoe" and find a video where the deadlift is being demostrated by Coach Rippetoe.

There's no reason your deadlift should be lower than your squat. When I was new to deadlifting my deadlift was still higher than my squat.

Your squats aren't low enough, I can guarantee that. Your deadlift should be quite a few lbs more than a squat, it stimulates more muscle groups and as mentioned, is a shorter range of motion.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thats probably due to a few things:

I normally squat 135 at the weight room at school, not in my basement. (Olympic vs. Standard sets.) Same thing with deadlifting, its better at the weight room, and 100ish is from my basement...as before with my broken finger deadlifts was the one thing I could not do so my other lifts got better and DL didn't. Squat was the thing I focused on the most during weights at the school.

My form for deadlift isn't the greatest.

I don't do them as much as squats.

Not to hide behind excuses or anything..ha.

And MVP and others thanks for "kickin my ass" i'll work on my deadlifts a lot more now.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Yeah, break lower on squat. Also, regular deadlift...

You'll get the hang of it. this looks better, though i believe you could shoot even higher than that

I agree with the others, if you push yourself and provide your body with enough calories - you could easily crush those goals of yours.

Good luck.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Well guys i'v made up my mind.
I'm quitting weightlifting.




Just kidding.
But what i did decide is that I'm going from full body workouts to splits. Mainly because I'm always doing the same stuff and I really need to switch it up a little. This is what I have so far and I'm in dier need of some help.

Lats and Back/Lower Body
2x10 Lat Pull Downs
2x10 Squats
1x10 Front Squats
2x10 Leg Extension
2x10 Leg Curl
2x10 Deadlift
1x10 Bent Over Rows
1x15 Band Row
2x10 DB Step Ups
Biceps/Shoulders
BB Curl
Behind Head Press
Front Shoulder Press
Upright Row
DB Hammer Curls
Band Curl
Band OH Press


Triceps
Dips
Bench Press
DB OH Tricep Extension
Skull Crushers
Pushups
Cable Tricep Extension
DB Press
Tricep Kickbacks
Chest/Forearm and Grip
Bench Press
Pushups
Fingertip Pushups
Weight Plate Farmers Walk
Plate Pinch
BB Wrist Curls
Floor Press
Isometric  Pushup
Dive Bomber Pushups

Now as you may have noticed, I have no days assigned, reps (mostly), rest times or any of that. I pretty much know how many reps i'll do for most exercises. So I figured I should post and ask for some advice. I came up with all of this the past hour or so.

What days should each be?

Am I overworking a body part?

Should I exchange certain exercises?

Are my combos right (triceps alone, biceps/shoulders etc)?

Any advice in general?

If you noticed I have nothing with abs. Thats because lifting day i'll do a seperate workout with some "advanced crunches" and stuff like that. I don't do anything with weights otherwise that would probably be a little much for my age. These past 2 days have been rest days, tomorow i'm starting my splits for the first time :)

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Are you planning on doing all of that each split cycle, or is it a pick and choose list?  I'm exhausted just reading the list!  ;)

Yeah, it will be somewhat like a pick and choose. But i'll probably do 3/4 of those exercises anyhow for one day....my workouts always have lots of depth in them. I guess I just have enough energy and enjoy it so I can keep going. Advice?

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

The only split i've done that worked well is this:
Monday: chest/tri's
Tuesday:back/bi's
Wednesday:Legs/shoulders
Thursday: OFF
Friday: chest/tri's
Saturday:back/bi's
Sunday: Legs/shoulders

It worked pretty good, do 6-9 sets for the bigger muscles and 3-6 for smaller muscle groups. I liked it for kinda an off season bulk type thing, seems like to much volume in season though.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Alright I may try something like that connelly, but im going to try this first and see how it goes.

Today I did what was listed under biceps/shoulders...it was pretty fun actually and went fairly well. It's kinda late so I'm not going to post the weights but it was a good workout. Football and Triceps workout for tomorow...along with 3 rounds of my ab training.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

13yroldweightlifta


Yeah, it will be somewhat like a pick and choose. But i'll probably do 3/4 of those exercises anyhow for one day....my workouts always have lots of depth in them. I guess I just have enough energy and enjoy it so I can keep going. Advice?

Back when I had the time, years ago, I used to be in the gym 2 to 3 hours in the morning doing upper body, and another couple hours after work doing lower body.  I loved it.  I loved that feeling when I could barely make it to the car.  I slept so well!  I looked pretty good but now I question whether I couldn't have achieved even more with less work.  All those calories burned just in the workouts alone, as opposed to building muscle while at rest.  IMO, you should assess your body type, diet, and goals and see whether the high volume fits in with your goals, or serves more to get that builder's "high" during and right after workouts.  Good workin' out!  :)

Today was the triceps day....

Bench 1 x 10 70lbs
DB Press 2 x 10 23lb DBs
1 x 10 Dips
2 x 10 Cable Tricep ext. 60lbs?
4 x 5 DB OH Exst.
10 Pushups
20 seconds Isometric Pushup (Fail)

It was pretty short compared to my usual workout but thasts comparing splits to full body. I'm liking this new workout too. I would say this one was 30-45 min at absolute most. And I was really for probablly the first time ever actually resting between sets..lol.

Football tonite and 2 more rounds of ab routine.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

13YO,
   Noticed creatine in your supps.  Has the issue of taking that so young been hashed out w/you on here yet?  Can't recall.  Might want to wait until older on that stuff, imo.  Good workin' out!  :)

JMBS

Yeah, I understand. It's that last time i went to wally world they were out of whey... (when does wal-mart ever run out of something?) but they still had creatine. I've heard about all the side affects and warnings of it so i make sure i don't take it every workout probably 1/3 workouts, so i don't have too much and i can save it. I drink plenty of water as well. I'll go back on to whey after creatine. It says  on the package for adults to take a scoop before and after, and one one off days. So being a teen 1/3 of the workout days shouldn't kill me lol...so really I'm only taking about 2 scoops/week.

And the omega-3 we already have a lot of that at my house cause my mom has to take it for her heart or something? And I only take one capsule a day instead of 2.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

13,
   Cool.  Did the creatine do anything for you?  I think the issue w/you being a teen is not so much your size/weight but that you're still growing/developing.  Don't want to monkey around with your body's own ability to make you grow properly.  I don't know how much of an issue it is.  It just seems some of the others guys have told other teens to wait on it.  Just want to make sure you don't get hurt.

Thanks for the concern JBMS. I have been noticing some changes but I got it controlled so it is safe IMO.

Today:
Chest/Forearm and Grip

Bench Press 1 x 15 60lbs
Pushups 20
Fingertip Pushups 15
Plate Pinch 3 x fail...like 30-45 seconds 2 hand 10lb plate
DB Wrist Curls 2x2x10
Floor Press 2 x 10 21lb dbs
Isometric  Pushup 2 x fail 20 seconds?

Football camp tonite again. Pretty sure we're going to do timed 40s tonite. Last nite we did the M drill with the cones.
My times:
1st: 9:18
2nd:8:96
3rd:8:74 Best

Btw the best time for my team was 8:35.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

13,
    I spend my days with 3 boys, 8, 6, and almost 4.  So I'm constantly worrying about kids' safety.  Wednesday I had to take the youngest to the emergency room for stitches becauses his 6-yr old brother accidentally threw a rock at his forehead.
   Have a good time at football camp!

Whats your 40 time? Mine is slow haha probably around 5.0-5.1 atm. Also about the creatine, just make sure to drink plenty of water. But there is creatine in steak, and i'm pretty sure no one is going to tell a 13 year old not to eat steak..I have done M drills before, but never timed, how far apart are the cones? we have like 5 days off, so I might try and do that myself over the next few days.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Slow? Ha...I'd love to have that time. My best time was I think 6:61 and the best for the team was 5:84. Btw a lineman ran that lol..but hes really tall and bulky so you can tell hes athletic

For the M drill I believe The cones are like this:   10 yds            10 yds
 
                                                                                         5 yds

                                                                             Start                End

And then the start and the end cones should be 5 yards apart along with the 2 ten yard cones being 5 yards apart. Something like that. But if you do them and your getting in the 4's then well I probably got it wrong lol unless you're Usain Bolt.

Stepped on the scale for the first time in a while and it was 111.3 lbs which is 8lbs more than what I started, so I guess I'm making progress.

Today I basically did a very quick 10 minute workout rite before church...tried to do whatever I could before I had to leave.

Bench 2 x 10 60 (didn't have time to adjust the weight)
DB Hammer Curls 2 x 7
Leg Extension 2 x 10 90lbs
Band Curls and Press 2 x 10 total
Incline DB Press 1 x 10 21lb DBs

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

Also, just for some extra training since Im too lazy to do a lot of long distance running, I think i'll set up some cones and work on my 40 time, M drill time, do some bearcrawls, and maybe even some gasers for some conditioning.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

JMBS


13,
    I spend my days with 3 boys, 8, 6, and almost 4.  So I'm constantly worrying about kids' safety.  Wednesday I had to take the youngest to the emergency room for stitches becauses his 6-yr old brother accidentally threw a rock at his forehead.
   Have a good time at football camp!

LOL, boys will be boys!

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

13yroldweightlifta


Slow? Ha...I'd love to have that time. My best time was I think 6:61 and the best for the team was 5:84. Btw a lineman ran that lol..but hes really tall and bulky so you can tell hes athletic

For the M drill I believe The cones are like this:   10 yds            10 yds
 
                                                                                         5 yds

                                                                             Start                End

And then the start and the end cones should be 5 yards apart along with the 2 ten yard cones being 5 yards apart. Something like that. But if you do them and your getting in the 4's then well I probably got it wrong lol unless you're Usain Bolt.

Stepped on the scale for the first time in a while and it was 111.3 lbs which is 8lbs more than what I started, so I guess I'm making progress.

Today I basically did a very quick 10 minute workout rite before church...tried to do whatever I could before I had to leave.

Bench 2 x 10 60 (didn't have time to adjust the weight)
DB Hammer Curls 2 x 7
Leg Extension 2 x 10 90lbs
Band Curls and Press 2 x 10 total
Incline DB Press 1 x 10 21lb DBs

Might try that tomorrow after practice with a friend, i'll try and time it and compare (: How old are the people your with again? In middle school last year a kid on my team ran a 4.7 and another a 4.9 a 5.84 shouldn't be the fastest lol. But yeah I guess a was exaggerating when I said I was slow, I have a little speed but it definitly needs work if I wanna play varsity.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

a 4.7 in eight grade? Are you serious? That's crazy. The guys are 13 or 14 too.
 
Today was supposed to be a resting day but I decided I would workout. I did the biceps/shoulders workout. Not much to say really... football camp on monday again.

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log