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Post by Hoopie on Apr 14, 2009 21:29:38 GMT -5
My little girl who is now 13 came up to me last week and asked me to train her and told me what she wanted goal wise. So i then told her what it would take and she said lets do it right. Now she had been working out with my sife but i didnt intervene i just let them go. Now she has come to ole dad to do it right. Just to give you and idea she is 13 about 5 foot 6 and 110 pounds. Very athletic, she plays vollyball, basketball, softball, and dances. Softball is going on now along with dance, however she cant stand dance anymore. She will be doing P/RR/S...
so i thought i would keep a log here for her to see what a 13 year old can accomplish with this great program.
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Post by Hoopie on Apr 14, 2009 21:29:59 GMT -5
POWER WEEK 1
4-4-09 LEGS
smith squat 55x6,6,6
leg ext 90x6,6,6
leg press 110x6 120x6,6
adductors 65x6,6 75x6
lying leg curls 50x6,6,6
smith sldl 55x6,6
calf press 100x6 120x6 150x6
wt. crunches 10x10,10,10
She surprised me this day...She banged it out hard
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Post by Hoopie on Apr 14, 2009 21:31:13 GMT -5
4-5-09 CHEST/BI'S
smith bench 35x6,6 40x6
incline db press 20x6,6,6
flat fly 10x6,6,6
BB curl 20x6,6,6
db preacher 10x6,6,6
seated db curl 15x6,6
4-7-09 BACK
assisted pull ups #13x6,6,6 #12x6
pulldowns 60x6,6,6
rg bb row 45x6,6,6
db row 25x6,6,6
rack deads 45x6,6,6
back ext 80x6,6,6
4-9-09 SHOULDERS/ TRI'S
smith milt press 35x6,6,6
lateral raises 5x6,6
bent lateral raise 10x6,6,6
shrugs 45x6,6,6
smith cg bench 25x6,6,6
skulls 35x6,6,6
pushdowns 32x6,6
She impressed the hell out of me this week. IMO very strong for a little girl and very sore..Had me cracking up laughing.
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Post by Hoopie on Apr 14, 2009 21:32:10 GMT -5
REP RANGE WEEK 2
4-13-09 LEGS
smith squat 55x7,10 40x14
leg ext 90x7,10 65x14
single leg press 50x12,15
lying leg curls 50x7 40x10 30x14
calf press 150x7 130x10 110x14
calf ext 190x7,10 195x14
She got a little eye opener this week with the higher reps and feeling the lactic acid build up in those muscles of hers. I got to give her credit though she banged it out
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Post by RUBICON19 on Apr 14, 2009 21:39:14 GMT -5
NICE!!! ;D
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Post by intenceman on Apr 14, 2009 22:06:58 GMT -5
13 and doing P/RR/S? Wow.
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Post by fit on Apr 15, 2009 6:24:43 GMT -5
Good for her!
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Post by GerryT on Apr 15, 2009 12:09:39 GMT -5
Excellent, Hoop. You should be proud!
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Post by mrky03 on Apr 15, 2009 16:23:29 GMT -5
Excellent!
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Post by Hoopie on Apr 15, 2009 20:54:23 GMT -5
4-14-09 CHEST/BI'S
INCLINE DB PRESS 20X7,10 15X14
DECLINE DB PRESS 10X7 15X10,14
FLAT CABLR FLY 7.5X7,10
LOW CABLE CURL 17.5X8,12
DB PREACHER 10X10,12
SEATED DB CURL 10X12,15
HAMMERS 10X8,12
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Post by Roger on Apr 18, 2009 5:10:09 GMT -5
Awesome Hoop, I tried to get my daughter in the gym for years. She is now 32 and in bad health due to being over weight. Still trying to get her to see the light.
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Post by Hoopie on Apr 19, 2009 20:00:36 GMT -5
Guys i cant begin to tell you how much fun we have working out together... My daughter is closer to my wife than she is to me and i'll say it does hit me hard that she is. However, her working out with me has really been great. Just like a whole new part of our relationship as father daughter has opened up......
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Post by mrbeefy on Apr 20, 2009 7:31:47 GMT -5
Way to go Steve-O! I took my son and daughter to the gym . . .once. (They're in their 20's) they couldn't hang. Neither could walk right for a week. BUT . . .my grandaughter (11 years old, straight A's since 1st grade, GREAT athlete: soccer, softball, basketball) started training in our gym last week! They have a special program called the "Training Academy" for kids in different age groups. WE (wife and I) warm here up and stretch her out. She trains, we train, then afterward, we train some more TOGETHER! Lots of fun! I guess in our case, it just "skipped" a generation!  Now I gotta get my VERY crazy 4 year-old grandson into the UFC! HE is a madman! I'm happy for you Hoops! VERY COOL DAD!  |
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Post by Hoopie on Apr 21, 2009 21:19:23 GMT -5
SHOCK WEEK 3
Tuesday 4-21-09 LEGS
squat 45x10,10
ss with
leg ext 70x10 80x10
leg press 130x10,10
ss with
leg ext 80x10,10
lunges(drops) 20x10 drop 15x8 drop 10x6
lying leg curl 35x10,10
ss with
toe hypers 10x10 15x10
lying leg curl (drops) 30x10 drop 20x8 set 2: 30x10 drop 20x8
30 minutes treadmill post workout...
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Post by Hoopie on Apr 22, 2009 20:47:26 GMT -5
Wednesday 4-21-09 CHEST/BI'S
x-overs 7.5x10,10
ss with
incline smith press 25x10,10
incline fly 10x10,10
ss with
assisted dips #14x10,10
machine bench (drops) 25x10 drop 15x8 drop 10x6
seated db curl 10x10,10
ss with
bb curl 20x10,10
db preachers 10x10
ss with
hammers 10x10
cable curl (drops) 7.5x10 drop 2.5x8
25 minutes cardio
Little eye opener for her today. She kept telling me her arms were killing her after each set on Bi's.
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Post by Hoopie on Jun 8, 2009 21:11:10 GMT -5
SHE'S BACK
POWER WEEK FOR LITTLE HOOPIE
MONDAY 6-8-09 LEGS
squat 55x6,6,6
leg ext 90x6,6,6
leg press 120x6,6,6
adductors 50x6,6,6
SLDL 45x6,6
lying leg curls 50x6,6,6
With softball almost over she's back at it.....forgot to add that the little sh*t went and did 30 minutes cardio after legs.....
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Post by Hoopie on Jun 9, 2009 16:36:17 GMT -5
Tuesday 6-9-09 chest/ bi's
smith bench 35x6,6,6
incline db press 20x6,6,6
flay flyes 15x6,6
bb curl 30x6,6,6(She shocked me here up 10 pounds from before)
db preachers 10x6,6,6
seated db curl 15x6,6
20 minutes cardio
weighted ab crunches 10x15,10,10
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Post by intenceman on Jun 9, 2009 20:02:17 GMT -5
Little Hoopie can bring it!
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Post by Hoopie on Jun 10, 2009 20:42:47 GMT -5
Little Hoopie can bring it! Thanks James! She has shocked me with her strength, drive and determination.... |
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Post by RUBICON19 on Jun 10, 2009 21:07:02 GMT -5
GOOD STUFF!
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