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Author: Subject: FITNESS 2011

World Class Peach



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  posted on 11/29/2012 at 04:27 PM
Quick and sweet in the pool today. It's been raining so it wasn't crowded. Back-to-back days and I'm feeling it in the arms and chest. Love it!

 

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  posted on 11/30/2012 at 04:49 PM
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I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?

I'm on a 5X5 strength program for the next month All basic movement I'm doing 5 sets of 5 reps trying to add weight or reps each workout. I've actually been doing it for the last few weeks. So Squats, Incline bench, barbell rows, deadlifts pulldowns etc I'm doing the 5X5 and then dumbbell exercises I'm doing the more traditional 3 X 10. went up about 15Lbs per exercise this month but when your starting at the bottom those kind of gains are possible...I'm sure I'll slow down as I start to use more weight.....Did 5 X 5 with 145 on squats today...so up to 155 next workout...watch out bird..... I'm only 300 Lbs behind....

 

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  posted on 11/30/2012 at 05:12 PM
quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.

 

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  posted on 12/1/2012 at 01:58 AM
quote:
quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.


Do you have him do more than one exercise per body part? and how many sets & reps per exercise do you have him do....? sorry for so many questions I just really want to start him on the right path and not injure him or create problems with his normal growth

 

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  posted on 12/1/2012 at 08:58 AM
quote:
quote:
quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.


Do you have him do more than one exercise per body part? and how many sets & reps per exercise do you have him do....? sorry for so many questions I just really want to start him on the right path and not injure him or create problems with his normal growth

Workout 1:
Sit ups, bench (flys), lat pulls (upright rows), leg raises, incline bench (flys), seated rows (upright rows), sit ups, military press (flys), the machine where you put your arms under the pads and raise them while seated to work your shoulders (upright rows), leg raises, cardio.
WO 2:
sit ups, squats (lunges), curls (pull ups), tricep raises (bar dips), leg raises, hamstring curls (lunges), iso dumbell curls (pull ups), skull crushers (bar dips), sit ups, leg press (lunges), iso bar curls (pull ups), tricep pull downs (bar dips), leg raises, cardio.
WO 3:
sit ups,wide grip pull ups, decline bench, tricep pull overs, reverse flys. 4 super sets of 15 reps each. Cardio.

For the first two workouts, we do 2 sets of 15 reps each for ech exercise. The exercises in parentheses we do 1 set of 15 as a burn out set right after the exercise before it to really work that muscle group. Each workout takes from an hour and fiften minutes to an hour and a half (including the cardio). We do the cardio for 30 minutes and swtich between jumping rope, the elliptical machine, running on the treadmill, and hitting the heavy bag. We really focus on proper form and technique and don't worry at all about how much weight we're using. At his age we don't want to put too much stress on joints, ligaments, etc. Just work each muscle group enough to get into the tear down =build up cycle. Any resistence traiing at all is good!

 

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  posted on 12/1/2012 at 09:11 AM
Sounds like a pretty good routine Doug. Don't forget to stress proper nutrition. Lots of protein.......

 

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  posted on 12/1/2012 at 07:13 PM
quote:
quote:
quote:
quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.


Do you have him do more than one exercise per body part? and how many sets & reps per exercise do you have him do....? sorry for so many questions I just really want to start him on the right path and not injure him or create problems with his normal growth

Workout 1:
Sit ups, bench (flys), lat pulls (upright rows), leg raises, incline bench (flys), seated rows (upright rows), sit ups, military press (flys), the machine where you put your arms under the pads and raise them while seated to work your shoulders (upright rows), leg raises, cardio.
WO 2:
sit ups, squats (lunges), curls (pull ups), tricep raises (bar dips), leg raises, hamstring curls (lunges), iso dumbell curls (pull ups), skull crushers (bar dips), sit ups, leg press (lunges), iso bar curls (pull ups), tricep pull downs (bar dips), leg raises, cardio.
WO 3:
sit ups,wide grip pull ups, decline bench, tricep pull overs, reverse flys. 4 super sets of 15 reps each. Cardio.

For the first two workouts, we do 2 sets of 15 reps each for ech exercise. The exercises in parentheses we do 1 set of 15 as a burn out set right after the exercise before it to really work that muscle group. Each workout takes from an hour and fiften minutes to an hour and a half (including the cardio). We do the cardio for 30 minutes and swtich between jumping rope, the elliptical machine, running on the treadmill, and hitting the heavy bag. We really focus on proper form and technique and don't worry at all about how much weight we're using. At his age we don't want to put too much stress on joints, ligaments, etc. Just work each muscle group enough to get into the tear down =build up cycle. Any resistence traiing at all is good!


OK...cool...I really appreciate the information.....I saw him yesterday....I think maturity wise he needs another year. He likes to goof off too much still and I can't get him to take anything serious so I think another year I'll give it a try...I did ask him and he seems interested but then he runs over and jumps on the couch head first....ouch.... ...Kids....

 

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  posted on 12/4/2012 at 04:44 PM
Nice, December So Cal day today. Worked the climb and finished strong at the top and at the end.

 

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  posted on 12/6/2012 at 04:11 PM
Relaxing run today with my buddy. Days like today are why I love California!

 

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  posted on 12/6/2012 at 04:51 PM
Worked hard the last 2 days, finished yesterday on the rowing machinre just for something different. Man, am I sore today! Thanks goodness it's a day off. Back at it tomorrow.

Strat, my daughter was in San Diego for a soccer tournament last week. She couldn't believe it rained the first two days she was there after I spent so much time bragging on the weather. First thing she said when she got back: It's so humid here! That was 10pm.

 

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  posted on 12/7/2012 at 01:00 PM
Looks like everyone is making great gains...I got my squat up to 155 today for 5 sets of 5....I'm doing a 5X5 routine once a week for all compound exercises to hopefully push the weights up...The other days I do the more traditional 3 X 10 method. I starting to do a few sets flat footed with light weights to help stretch the muscles needed to get rid of the wedges. I'm also doing some leg presses first to help stretch the hips before I squat. 5X5 upper body tomorrow and rest on Sunday...gotta watch the 49ers....The futures now with Colin Kapernick...sorry Alex...but that's an entirely different thread

Keep it up guys....

 

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  posted on 12/8/2012 at 02:28 PM
Got all my 5X5 weights today for Incline bench, bent rows, seated Barbell press and close grip pull downs. I also warmed up with dumbbell pullovers and finished with a couple sets of preacher curls and tricep push downs...I only do arm work once a weak...I enjoy compound exercises way more than isolation exercises...49ers tomorrow and rest

 

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  posted on 12/11/2012 at 10:52 PM
Two great workouts today and yesterday. Great run on Monday with a fast climb. It's the fastest I've run the switch back in a long time. Today was a pull-bouy day in the pool. Pulled for a 1100 yards. Felt it in the lats and the shoulders.

Tomorrow it's supposed to rain. Three miles of just playing around being outside.

[Edited on 12/12/2012 by StratDal]

 

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  posted on 12/12/2012 at 08:01 AM
Bench and Tris today. I do the push one day and pulls the next day. Abs and cardio everyday. Day 1}bench and tris. Day 2}arms and back. Day 3}shoulders and legs.

 

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  posted on 12/12/2012 at 06:36 PM
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Bench and Tris today. I do the push one day and pulls the next day. Abs and cardio everyday. Day 1}bench and tris. Day 2}arms and back. Day 3}shoulders and legs.


Seems to be a common workout I find out on the Internet. My routine has been based on my imbalances so I work legs one day then upper body the next doing 3 groups of push pull exercises. Even legs I do push pull Squats then Romanian Deadlifts, Leg Press - seated leg curl...etc I have 3 different upper and lower body routines I cycle through each week. I'll stick with this until the beginning of the year then back to full body every other day for 6 weeks..keep changing it up. I need to add some dips and chin-ups but I'm not very good at chins so it's like sets of 2.....

 

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  posted on 12/13/2012 at 09:22 AM
Chest, back and shoulders today. I'm really digging the rowing machine as on off day kind of light workout, but it still kicks my butt!

 

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  posted on 12/14/2012 at 08:00 AM
Friday fun run today! Have a good workout everyone. Feel empowered!

 

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  posted on 12/14/2012 at 08:12 AM
Enjoy!!!

 

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  posted on 12/14/2012 at 09:50 AM
Been getting back into my running since Oct 1, along with a good bit of Physical Therapy for my groin & hamstrings. Feeling best I have in a long time. Did a sub-7 minute/mile, 3.5 mile, hilly course on Saturday. Did my longest run of 7-8 miles on Wednesday morning....nothing fast. Hit the gym & the PT guy twice each this week too.

Danny-I tend to do the same in the gym: pushes on same day (chest, tri, shoulder) and pulls on the other (bicep, back) plus abs on random days. Got into that 20+ years ago. These days I'm into mixing it up more with perfect-push ups at home (and pull up bar when I'm healthy). PT guy has me doing more leg workout than I've ever done, too.

Definitely on the upswing heading toward 2013!

 

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  posted on 12/14/2012 at 10:04 AM
Too bad we only have one more week to go.

 

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  posted on 12/14/2012 at 11:07 AM
Hope everyone is kickin' butt on the workouts!

Made a RADICAL change in my physical world.... had gave up red meat and pork months ago, but still ate tons of dairy, fish and too much fat intake. Went totally organic and totally non dairy and vegitarian EXCEPT a one day a week fresh caught salmon meal. Tofu / soy / bean stuff also, etc. Two weeks into it results are shocking, to me. I have started noticing definition, can see the bicep / tricep definition in arms, and my stomach fat area is shrinking. The first week on this, I felt an odd sensation, like all the cells in my body are tingling. I have more energy, and my joints are feeling better. I am eating more and new veggies I have never ate in my life. Lots of carbs. Do protein shakes still (fruit, juice, etc). I actually enjoy veggies now, and crave fruit more. I have done reserach and found protein is in most foods, amazing the veggies that have it. If you eat wide and varied diet like this, you will get PLENTY of protein, more than the daily recommended. A steak has triple the daily protein needed alone, and also the total or more of daily fat recomended, so that is trade off. Fish is no better, amazingly. I have more energy at gym, and no strength loss. I LOVE it!!!!!!!!!! And NO effin' heart attack in my future! And definition was an abstract concept to me, so THAT is cool too!

 

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  posted on 12/19/2012 at 05:40 PM
Good info Bird. Glad it's working out for you!

Well we have a break in the storms today. Not a cloud in the sky but cool temps and windy. Ran up to the water tank. All climb and a great view; snow on the mountains.

 

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  posted on 12/19/2012 at 09:35 PM
Good to see you guys still kicking @ss

Im hanging in there.Just maintaining these days.. with a slight gain.

Looking into joining a crossfit class to kick things up a notch
Seems pretty intense, but I think im ready for it.

Still running 20-25 miles a week. Light lifting 2x a week. Once I am at goal, I will start "bulking up" a bit.

Total loss is at 241 right now.
Just keep on keeping on boys. It CAN be done

 

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  posted on 12/20/2012 at 08:06 AM
Right on Wharf! Congrats on the weight loss. That's some good mileage you're running too. Keep it going. Cheers!

 

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  posted on 12/20/2012 at 08:26 AM
Congrat's Wharf!!

 

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