Super Best Training Ever!!

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Super Best Training Ever!!
Original Poster: Indomitable
Forum: Training Logs
Posted On: 31-10-2005, 14:51

Orginal Post: Indomitable: So, I’ve decided to start a training journal to mark my progress. I’ve been meaning to do this for a while now, and where better to start than here :wink: The main purpose I’m starting this is for my weight training, so I could keep track of how much weight I moved, How many reps, and stuuf like that. I can’t remember all the way back to last week every single thing I did, so I’ll record it here :P Every week I’ll try to push myself harder and try to do at least one more rep than I did last week, and when the time is right, add more weight.

First, a little background info on my training: I started taking traditional chinese martial arts about 19 months ago(I’m also learning chin na in these classes), and kick boxing 4 months ago. Although I take traditional martial arts, I consider myself an eclectic martial artist. Whenever I see or learn something new, I always think about it, and say, ” Would that be any use to me?” I train realistically and always think about what I’m doing.
For the first few months, I trained hard, 3-4 hours a day, 7 days a week. Back then, I didn’t really know what I was doing; my first goal was to get lean, as I was pretty chubby when I started. Basically, I stretched, did pushups, sit-ups, leg raises, practiced stances, punches, and kicks for 3 hours. I lost about 25-30 lbs of fat and gained about 20 lbs in muscle in 8 months. My diet wasn?t too clean, but it was a lot healthier than it used to be.
After those eight months, I didn?t really make many strength gains until I started using weights 8 months later. I had learned a lot more about how your body works by then, and I was starting a sort of bodybuilding routine. My goal though, was to get strong without getting big, so I did more research, and I found the sacred art of?
[/glow POWERLIFTING!!!![glow=  I looked into powerlifting and it looked like it was all I needed, except one thing?they didn?t seem to train all body parts equally!! :x That was something I intended to do.
So I made some sort of different training for power, that was sort of a mix of bodybuilding(to train all parts equally) and powerlifting(for strength). I don’t want to get too big, and I know that diet is the most important factor in gaining muscle, so I try not to eat TOO much, but I make sure I get my nutrients in.
So basically, my training consists of: weights, plyometrics, stretching, a little bit of cardio, and bag work.
Oh, and by the way, I’m only thirteen, and I know it’s pretty young to start heavy lifting, but I know what I’m doing, and I train with someone who’s a lot older than me who knows what he’s doing, and he makes sure I have proper form and stuff. So don’t tell me to stop lifting, cuz I won’t :twisted:

And now, onto the journal!!!!!!!

Post: Indomitable:

Today’s Training: Back/Biceps

Went swimming for 30 minutes in the morning, then I didn’t train until 4:00 pm

Here’s how it went:

First, I did some joint rotations and stretched out my muscles before I started. My first exercise was the lat pulldown.

Light Weight
70 lbsx 23
I always start with a light set to warm up, also for endurance

Medium Weight
90lbsx5
95lbsx5
100lbsx5
I had very short rests in between these sets-20-30 seconds

Heavy Weight
120lbsx5
125lbsx3
125lbsx4
Rested for about 2-3 minutes between sets

Next Exercise: Bent-over Barbell Row

Heavy Weight
150lbsx2
150lbsx3
150lbsx5

15 pound increase from last week :D 8)

Barbell Curls

Heavy Weight
65×5
65×5
65×5
Probably move up weight next week
Close Grip Chins

Heavy Weight
125lbsx6
130lbsx3
130lbsx4

Did 6 reps easy with 125, decided to move the weight up

Deadlift

Heavy Weight
215×2
215×3
215×6

Power Cleans

Heavy Weight
110×5
115×2
115×3

Probably could’ve gone a lot heavier on deadlifts if it weren’t for my freaking grip!! I didn’t feel it any where else but my grip!!!!!!!!!! :x

Need to work on my grip… :evil: :evil:

After that, I took a protein shake and stretched out some more. Walked around my neighbourhood, did a bit of bag work…I normally would be doing plyometrics after weights, but those muscles were still sore…

That was about all the training I did today 8) 8)

BTW I’ve only been lifting for about three months so don’t laugh at the small weight I’m using!!! It’ll grow you’ll see :twisted: :twisted:>

Post: asag2:

Its good that you train with someone who knows what they’re doing, but trying to lift heavy weight at a young age can stunt your growth.

I would reccomend training with light weight and doing a lot of reps with short breaks in between. This won’t dramatically increase your strength but you will get more defined and still get stronger. This will also enable you to have a better stepping stone to build on so in a couple of years you will be ahead of the lifting game.

Just a little advice to take into consideration.>

Post: Indomitable:

[quote=asag2 Its good that you train with someone who knows what they’re doing, but trying to lift heavy weight at a young age can stunt your growth.

I would reccomend training with light weight and doing a lot of reps with short breaks in between. This won’t dramatically increase your strength but you will get more defined and still get stronger. This will also enable you to have a better stepping stone to build on so in a couple of years you will be ahead of the lifting game.

Just a little advice to take into consideration.[/quote 

I’ll consider that 8)>

Post: Indomitable:

Today’s training: Chest/Triceps

I warmed up today with a five minute light jog, then to warm up my chest muscles, I did some 2 clap pushups.
Just recently started doing double clap pushups after doing 1 clap per pushup for a month now. I did 4 sets of 10, then 2 sets of 5. I stretched out and began my weights.

Decline Barbell Bench Press

Light Set
85×23

3 reps more than last week! :mrgreen: When I hit 26 reps I’ll add resistance.

Middle Set

100×5
100×5
100×5

Rested about 10 seconds after the first set, 30 seconds after thesecond 8) 5 pound increase from last week 8) 8)

Heavy Set

125×3
125×3
125×3

8) 8) 8) 8) 5 pound increase from last week 8) 8) 8) 8)

Incline Barbell Bench Press

Heavy Set
110×2
110×3(3rd rep had a little help from my spotter even though I didn’t really need it :roll: )
110×3

Incline’s my weak point :? :( :cry: :x :evil: :twisted: :oops: :P I’m working on it 8) 8) :wink:

Flat Barbell Close Grip Bench Press

Heavy Sets
110x 3
110x 3
110x 4

Really felt the burn in my triceps 8)

Skullcrushers

Heavy Sets
80×3
80×4
80×4

Attempted a 5th rep, but my tris coudn’t take it… :|

I took my Whey after I worked out, and when I went down to my weight room and did a few tricep pushdowns before i got bored…

I also hit my wavemaster for about half an hour…then I came to type this up :lol:

I have a martial arts class tonight, and that would be all of today’s training 8)>

Post: Indomitable:

I took a break yesterday because of too much homework.

N e ways:

Todays Training: Legs

Leg Extension

Lightweight
170×25

Took off some weight to do some Alternating One-Leg Leg Extensions, since my attachment only holds 175lbs

Middle Weight
125 each leg x5
125 each leg x5
125 each leg x5

Rested like 10 seconds between sets

Heavy Weight
145 each leg x3
145 each leg x 4
145 each leg x4

After this I did 100 ankle hops in 10 sets of 10 to warm up my calves.

Standing One Legged Barbell Calf Raises

170 each leg x5
170 each leg x5
170 each leg x5
It would be a lot easier if I got myself I gym membership or calf machine :x :x cuz I gotta deadlift the bar then grip it for a long time, and I gotta do one leg at a time, because I can’t lift 350 lbs… :cry:

Hamstring Curls

Lightweight
70×25

I didn’t remember what weight I did last week, but it was definitely higher than this :oops: :oops:

Heavy Weight
95×4
95×4
95×4

And now, for the most dreaded exercise of all…..SQUATS!!!!!!!!!!!!!

Heavy Weight
170×2
170×2
170×2

It’s funny how I could leg extension a lot more than I squat… :? :| It’s after I go below parallel that I have trouble… I could rep on and on if I only went to parallel 8)

After this I took my protein shake and did 50 frog leaps, practiced my kicks on my wavemaster…yep, that’s about it…>

Post: Indomitable:

Today I just trained Abs/Forearms

Went like this:

Decline weighted crunches
75×5
75×5
75×5

Did three 1 minute vacuums after that, and then 20 v-ups.

Forearms:

Static Hold:
170 for 30 secs
170 for 28 secs
170 for 35 secs

Pinch Grip

2×25 for 10 secs
2×25 for 10 secs

Reverse Wrist Curls

30lb DB for 3 reps
30×3
30×4

This was the shortest day of the week for me, only took me about 30-40 minutes…

taking tomorrow off, and working Traps/Delts on Saturday 8)>

Post: Indomitable:

Trained Shoulders today. I normally would have done traps to, but didn’t have time :evil: :evil:

Barbell Military press:

60×23

70×5
70×5
70×5

90×4
90×5
90×3

Side Lateral Raise

35DB x5
35×6
35×6

Push press

100×3
100×2

Nothing really to say about this workout. I was really disappointed :evil: Just didn’t feel focused today. I hit the heavy bag for about 30 minutes and did about 100 punches and rested, then 100 more, mostly working on the speed of my jabs, did about 1200 punches…

This workout was pretty disappointing… I’ll work harder tomorrow… :x>

Post: Indomitable:

Forgot to add in yesterday’s training!!!

Any ways, yesterday was Back/Biceps again

LAT PULLDOWN

Lightweight
70×23

Medium
100×5
100×5
100×5

Basically had no rest in between these sets, just didn’t feel tired enough

Heavy
125×5
125×5
125×5

These sets were pretty hard, had about 90-120 second rest in between sets. Probably move up weight in about 2 weeks :)

BENT OVER BARBELL ROW

150×4
150×5
150×5

I hate this exercise… :?

BARBELL CURL

70×3
70×2
70×3

Moved up 5lbs from last week 8) soon, I’ll be curling 1000000lbs 8) 8)

CLOSE-GRIP CHINS

130 x 5
130×4
130×5

These were hard :!: :!:

DEADLIFT

220×2
220×2
220×1

My lower back was sore already after the first set :( :(

That was all yesterday
I’m taking today off, not feeling too good :? :?>

Post: Indomitable:

CHEST/TRICEPS

Today, I did 50 2 clap pushups, and did about 700-800 punches on the wavemaster, and then I did my weights.

DECLINE BARBELL BENCH PRESS

Lightweight
85x 23
I hate the high rep sets :wink:

Middle Weight
105×5
105×5
105×5

Had to struggle with these, gave me a good warm up for heavy sets

Heavy Weight
130×2
130×2 ( 1 forced rep)
130×2

After I did my last set, I did about 3 reps going only halfway down.
8) 8) 8) 5 POUND INCREASE 8) 8) 8)

INCLINE BARBELL BENCH PRESS

110×3
110×4
110×4
I’m workin on it…

FLAT CLOSE GRIP BENCH
110×3
110×3
110×4

SKULLCRUSHERS

80×4
80×5
80×5

8) 8) Over all, it was a good workout. Maxing out my bench in 4 WEEKS

MAY 4 :!: :!: :!:>

Post: Indomitable:

Took a few days off because I think I may have overtrained my back on deadlift day( felt a sharp pain whenever I leaned forward or arched my back), so I skipped legs this week.

Played lots of sports with my cousins this weekend, now that my back feels better, I got back to my usual training :D

Today: Shoulders/Traps

Started off with some jump rope today: I usually count how many jumps I do instead of how long I’ve been doing it; I did 1000 jumps. Trying to cut right now, because I’ve noticed some extra, unwanted, disliked, annoying, STUPID, SQUISHY, HATED FAT HIDING MY MUSCLES!!!!!!!!!!! :evil: :evil:
So, I will eat better and do more cardio now :wink:

After I got the blood flowing, I stretched, and started my lifting.

BARBELL MILITARY PRESS

Lightweight
60lbsx25
EASY!!!!

Medium Weight
70×5
(rest like, 3 seconds)
70×5
(rest like 10 seconds)
70×5
EASY!!!!

Heavy Weight
90×6
90×4
90×7
HARD!!!! Well, mostly pretty easy except, once it gets under my nose level, it’s hard. I lowered it down to chin level most of the time.

SIDE LATERAL RAISE

35×6
35×8
35×6
I don’t know what my problem with these are, but I just HATE THEM!!!!

BARBELL SHRUG

Lightweight
195lbsx25
I could probably have done something like 220 x 25, but my grip is weak, and I don’t have wrist straps :( That’s why I don’t like doing these…I hardly feel anything in my traps… :evil: :evil: :twisted:

HeavyWeight

255×6
255×7
255×7
Well, not really 6-7 reps straight, I had to put the bar down once every 2-3 reps because of my grip strength… it takes a while to bring my shoulders high enough…don’t wanna cheat on these…

PUSH PRESS
105×2
105×2

Felt too worn out ro do any more to day, good workout…unlike last weeks :P

DiHad my whey, did some double clapping pushups, and sparred a bit. That was all for today 8) 8) 8)>

Post: matrix:

your stunting ur growth
if u continue this way you wont grow more than an inch between now and when ur twenty

That said your will is very strong and i feel you could benefit a lot from other sorts of training such as bodyweight exercises which give u strong tendons and develop your bone structure.
people think weights are better but i suggest u try doing some of the following

a handstand for 5 minutes
a 60 pull ups
60 tricep dips
150 squats
50 burpees
40 five finger press ups

if u can do these cooll, if not i would slow up on the weight training
these arent just feats of strength these give u an idea of just how strong u really are and what you need to work on and what u dont
the problem with weights is your bound to get carried away and your martial arts and flexibility will suffer. unless you want to be a judoka.

try improving your balance and your cardiovascular work and get as much martial arts experience as u can.

i could be wrong but i think it would be time better spent
my two cents>

Post: Indomitable:

[quote=matrix your stunting ur growth
if u continue this way you wont grow more than an inch between now and when ur twenty

That said your will is very strong and i feel you could benefit a lot from other sorts of training such as bodyweight exercises which give u strong tendons and develop your bone structure.
people think weights are better but i suggest u try doing some of the following

a handstand for 5 minutes
a 60 pull ups
60 tricep dips
150 squats
50 burpees
40 five finger press ups

if u can do these cooll, if not i would slow up on the weight training
these arent just feats of strength these give u an idea of just how strong u really are and what you need to work on and what u dont
the problem with weights is your bound to get carried away and your martial arts and flexibility will suffer. unless you want to be a judoka.

try improving your balance and your cardiovascular work and get as much martial arts experience as u can.

i could be wrong but i think it would be time better spent
my two cents[/quote 

Who said that weights would stunt one’s growth? Was it a friend? Family member? Or is it just common knowledge? Well, the theory that weights can stunt your growth, is in fact, just a theory. I don’t know who started it, how it was started, or where. But I know one thing. There has NEVER been a documented case where weightlifting has stunted the growth of a child. I hate it when someone tells me that. So many people are ignorant. :x
Many scientists have actually researched this and provided evidence that this is not true. “The School of Height,” a book published by the Soviet Union debunked many of these myths about children and heavy weight training. It even suggests that it may stimulate growth to do weights, by increasing the bone density of the lifter.
Great Britain has published a journal study supporting this, based on tests they did on young lifters. The young lifters had better bone density and were much more durable then other children, not subjected to heavy lifting. Lifters starting early are also very much less likely to suffer from osteoarthritis in old age. Osteoarthritis was much more common in those not subjected to heavy loading.
Most people do not understand is that many everyday physical education activities have a relatively high injury rate compared to competitive weightlifting, in sports such as soccer, football, and rugby.
From 1984 to 1988 over 15 high school football players ended up brain dead and 3 college football players ended up brain dead. Have you ever heard of weightlifters becoming brain dead :roll:
Even MARTIAL ARTS have more spinal injuries then Olympic Weightlifting, which have recorded ZERO!!
It has been shown that jumping put up to SIX TIMES more stress on bones and knees then heavy squatting. It makes sense, since when something falls from the air, it would kepp falling with more and more force until it lands. The spin would absorb much more shock then placing a heavy weight on a person, whose body supports it.
Research has shown that many of the weight training related injuries happened because the lifter was either:
1.Lifting with improper form or technique
2.Lifting weights too heavy according to the lifter’s capacity
3.Lack of Adult Supervision
Like I already mentioned; I’m training with an experienced adult lifter who knows what he’s doing, and I only lift weights within my capacity. And I know that form is the #1 most important part of training.
Weights are safe and will NOT stunt my growth!! The notion that it will is JUST A MYTH :!: :!: :!: :evil: :evil: :evil:

P.S. I still stretch and practice :evil: :evil: I’ve grown an inch already in the past 2 months. I know that I haven’t been training that long, but if I grow up short, I’ll know it’s from genetics. That’s a fact; height is determined by genetics. The tallest member in my family is 5ft 8 inches, and everyone considers him reeaal tall. I’m 5 ft 5 inches and 120lbs.

Oh, and I tried your workout. I got:
Handstand with no feet on wall: 6 seconds lol
with feet on wall: 3 minutes
45 pullups before I failed
25 tricep dips
200+ squats…I no longer feel a burn from no weight squats…
I don’t know what a burpee is lol
75 five finger pressups

Your workout is designed for endurance. I’d like to have loads of endurance, but strength and power are my main goals

Take care,

Me :twisted:>

Post: matrix:

cool

but i dont know why u were giving me the injury stats though
i dont think i said anything about injuries>

Post: Indomitable:

[quote=matrix cool

but i dont know why u were giving me the injury stats though
i dont think i said anything about injuries[/quote 

just felt like throwing those in :D To say that weights aren’t bad for you :P>

Post: Indomitable:

Starting on Saturday, I’m switching training styles. I’ve created a Powerlifting routine for myself that is designed for strength and explosiveness which I will begin on saturday. :evil: :evil: :evil: :twisted:

Taking today til Saturday off so I’m fresh for my new training :evil: :evil: :twisted:>

Post: Indomitable:

woops, forgot that my journal had 2 pages and posted the same message twice :oops: :oops:>

Post: Indomitable:

Oh ya its kinda like Westside training, but with a few modifications :evil: :evil: :evil: :evil: :evil: 8)>

Post: Indomitable:

SATURDAY APRIL 17 2004
MAX EFFORT BENCH DAY
Started my powerlifting routine today. I LOVE IT!!!

CLOSE-GRIP BENCH PRESS

35×25
Just a warm up, no tired :lol:
55×3
65×3
85×3
95×3
105×1
110×1
120×1
125×1
130×0

I didn’t make 130, but this is the most I’ve ever close gripped benched 8)

MILITARY PRESS(barbell)
65×3
70×3
75×3
80×1
85×1
90×0

Didn’t make 90 this time, but I lowered it right down to my chest

Normally I’d try doing some laterals or something else but no time :cry:
Wasn’t the best PL workout, but pretty good 8)

I’ll be sticking with Close Grip Bench for 3 weeks and switch to pause presses>

Post: Indomitable:

MY GOAL FOR BENCH PRESS:210 1 REP
AUGUST 31>

Post: Indomitable:

Did some cuban rotations to keep my rotator cuff healthy, so i wouldn’t injure myself during bench presses

25×15
25×16
30×10>

Post: TonyTooRaw:

ur weak im only 17 and i can do like 2x more weight than u in every lift haha, i kno its not all bout strength but ur weak as hell and u sound pretty fruity>

Post: opariser1001:

tony too raw

:sigh:

you’re such a goddamned idiot. if you had read his original post you would know that he’s THIRTEEN….dumbass

and not to mention that you have to be quite a jackass to dig up an old thread just to insult someone else’s strength…that sure shows a lot of class>

Post: TonyTooRaw:

hes still fruity and u are too opraiser, suck a dick homie>

Post: angryrocker4:

Hey tony, if you do twice what he does, then that means I do 3X more than you, so quit being a fruity girly man you pussy. Dont talk about your lifts until you hit a 450 raw bench. Whats this “homie” crap? Go suck a bolox and learn how to talk and conduct yourself in a respectable manner, or your going to be a loser forever.>

Post: TonyTooRaw:

theres no need to do 450 bench, ur just a big slow ass dude that has nothin 2 do but talk shit on the internet n work out , id still fuck u up i punch u in ur big ass head n knock u out>

Post: angryrocker4:

Speed means nothing, its quickness. Your ignorant to assume that because a dude’s big he’s “slow”. Your welcome to try, but I’d have your laranx crushed before you could act all g-doggedly and throw one of those sloppy ham fists. If you did land something, it’d hurt you more than me, you’d probably only piss me off further. Your an inexperienced child, it’s sad really, go to a few countries, start some real fights, not that highschool shit, and then talk.

Sure I talk shit, to those dumbasses that warrant it and deserve it. Especially when they insult respectable members of this forum. So, if you want to be productive thats cool, I’ll be sure help with serious training or topic issues, but until you conduct yourself in the appropriate manner and speak with some sort of respect and credibility, you keep yourself open to rape, pillaging and a nice fun burning afterwards.>

Post: TonyTooRaw:

well i tried to be serious and i asked for ur guys helped but u guys made fun of me so im gonan continue 2 talk shit. And i woudlnt throw a sloppy punch id jack u with a straight punch 2 ur head, and u might not be slow but theres no way ur faster than me so ur gonna fall short when it comes 2 quickness, id knock u out cold with one good punch u wouldnt touch me biotch>

Post: Hengest:

[quote=TonyTooRaw ur just a big slow ass dude that has nothin 2 do but talk shit on the internet n work out[/quote 

[quote=TonyTooRaw well i tried to be serious and i asked for ur guys helped but u guys made fun of me so im gonan continue 2 talk shit[/quote 

I’m guessing you don’t see the contradiction here…>

Post: angryrocker4:

Once again, I laugh at your pathetic impotence.>

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