My kids workout log.

[rawz]

got my kids lifting. i cant, cause of a back injury, see my transformation log for details...

little man, the 8 year old has been killing it. ill briefly give his workout, then my 13 year old...
little man went with me all last summer. loved it. had some nice gains.

i dont really have to push them. they both love it, and its really fun. im pretty proud of both them. they really bust there butts in there...

i got little man on lower body, upper body, split. upper, monday, wed, lower tues, thurs. rest, fri, sat, sun.

abs all 4 days.

the older one, i got on a power day, ( deadlifts, hangcleans, and shrugges) push day, lower body, pull day, then 3 days of rest.

( split has to be on 4 off, 3. cause of my work schedule. )

feel free to comment

if my back ever gets better, might change his workout to match mine more.
8 YEAR OLD, TUESDAY WORKOUT

LOWER BODY
frog jumps,
4 sets of 40, but to ground, hands to sky

single leg jumps, off box
2 sets, 15 reps each leg
superset with
bw standing squats, did not keep track how many, did approx. 50, did this so he wasnt standing around.

Lunges
bw x 1 trip around track... im guessing about 36 each leg? very, very good form
did this 4 sets

burpee jumps
2 sets of 15

abs
hang on bar, feet touch bar that your hanging on
3 sets of 12

ball on top of head, 4 pound ball ( little man is pretty small, probally weighs 50 pounds)
2 sets of 15 on decline

bw sit ups, on decline bw x 50 reps

[rawz]

8 Year old wed workout out, upper body

all supersets
push ups, regular, i say up, then i say down. slow, controlled.
super set with wide, behind the neck pull ups

4 sets, 25 reps for push ups
4sets 4 reps each for pull ups... pull up there was some rocking.

push up, with 35 pound dumbbell laying there, he puts his hands on db, that way he can go down further, and really go really far down.
super set with wide grip front pull ups

4sets, 15 reps of the push ups
4 sets, 4 reps of the pull ups. some rocking still on pull ups

clap push ups, super set with close grip front pull ups
4 sets, 8 reps each on push ups,
5 reps each set on pull ups.

dips superset with close grip hands palms in pull ups
bw x 5 reps each set, 3 sets,
5 reps each set on pull ups to.

i hold his feet, so he is standing on his head. shoulder presses like that. 2 sets, 10 reps each, superset with backwards push up? he grabs bar, hangs, with feet on bench, and pulls chest to bar. 10 reps. 2 sets

back extensions, 3 sets of 12 reps each.
abs.

had brother there, had contest.

on decline, with 4 pound ball on his head, did 32 reps on sit ups.
then bw only, did 52 reps.

then did plank, 1 set, to failure.

[rawz]

13 year old monday workout. power day

deadlifts
135x5
135x5
135x5
135x5
135x3 with bands
135x3 with bands
135x3
135x5
deadlift with octobar
125 ( im assuming 35 pound bar) x 8
125x8

hang cleans
95x3
95x3
65x 12
65x12
65x12
45 x 25, fast.

shrugges, 3 sets, dont remember.

planks, to failure.

[rawz]

13 year old, wed. leg day.

(skipped tuesday, which would have been upper body, had something going on)

squat
45x10
135x5
135x5
135x5
95x20
95x20

lunges
bw x 1 trip around track
bw x 1 trip around track

laying hamstring curl superset
15x10
10x12
5x15
standing leg curl, single leg, ( superset)
25x10
25x10
25x10

calves, in, out, reg. to failure.

abs.

sit ups, with 4 pound ball on head
x 10 reps
bw x 50 reps.
both on decline.
done...

[ugottabjoshinme]

The 8 year old workout is pretty solid. Calesthenics and conditioning stuff is going to get him in real good shape.

As far as the 13 year old, I was impressed with some of the weight, I just don't know what age is too young to be lifting heavy like that.

[rawz]

The 8 year old workout is pretty solid. Calesthenics and conditioning stuff is going to get him in real good shape.

As far as the 13 year old, I was impressed with some of the weight, I just don't know what age is too young to be lifting heavy like that.

he has the option to lift weights at the school for football, so if he wasnt lifting with me, it be at school with the gym teacher, etc. so, might has well take advantage of this bonding time, lol.

[rawz]

13 year old is going to lift at school instead. they have a weight lifting program that they do out there. i was to intense for him, lol. i dont make them go with me. want it to be fun.. ( i think the real reason is he wants to lift with his buddies, which is ok. plus i think the coaches would rather have him there for football )

little man is with me though. every day, monday tuesday, wed. and thursday.

8 years old, and is 47 pounds....

little man.

did legs yesterday, dominated, today did upper body.

4 sets of regular push ups superset with behind the neck pull ups
25 push ups, 4-5 pull ups.

then triangle/diamond push ups, super set with wide front pull ups
10 push ups, 4-5 pull ups

then 4 sets push ups between 2 db for more depth, superset with close front pull ups
15 push ups, 10-4 pull ups... (10,6,4,5)

dips, 4 sets, 6 reps each, close grip underhand grip 5-6 reps each

then did hand stand push ups, 2 sets 10 reps each, with reverse push ups, 10 reps each

then bench dips, 16 reps each, 2 sets, with back extensions, 12 reps each.

then abs.

he did 50 reps, decline sit ups, with a 4 pound ball on top his head.

then did 40 regular sit ups, on decline.

then we did 2 sets of 20 of supermans, then 2 30 second planks.

[rawz]

little man going strong still.. killin it. cant tell you how proud i am of him.

so i found out, 18 laps is a mile.
1 mile =5280 feet.
so, each lap = approx. 293 feet.

today, little man made it 2 laps around doing great, perfect form lounges. slow, controlled.

so 2 laps = approx. 587 feet. or 196 yards..

so about 2 football feilds in length.

thats after 4 sets of box jumps 40 reps each. ( we have increased every workout )

little man is pure beast mode.