JDid23's brother's log

[Tblock1]

he did quite well tonight! by his request i put on some music (eminem mostly) and he is getting much better at pushup variations.

I worked on his form on basically everything tonight; squats going deeper, pushing up off the heels, head up, arched back, and start with the ass- for all the pressing movements i had him push the weight up explosively, and pull the weight down for the negative (used to go all over).. rows form is a bit messed up still with the motion of his arms, but it's getting there! Going to make some goals with him over the next few days

Nice dude! Good songs by Eminem for working out are "Till I Collapse" and "Still don't give a fuck" (In my opinion)

 

[JDid23]

haha till i collapse is good... also put on lose yourself- fucking great classic song

 

[JDid23]

alright guys.... lately my brother has been working his shit (never knew he had it in him!!!!) with some chick and they danced last night and he asked her to a movie... she accepted. His confidence is sky high right now, and it's given him some motivation to start working out. I want to get 3 days per week in with him, but I also want him to know that school comes first.. Here is what we came up with together; goals, diet, and routine.

If you guys wouldn't mind skimming over it and giving some advice that would be fantastic!

Goals
- Strength
- Size
- Balance/Coordination
- Gain some mothafuckin weight
- Incorporate some plyometrics
-Go to the gym in 2-3 months and start doing big lifts with the bar OR heavier DBs.
- Improve overall diet


Diet
- Milk- 1 glass in the morning, 1 sometime after school
- Apple- 1 a day
- Protein Bars- 1 on workout says
- Water- 2 in the morning, drink at school, 2 when gets home, 2 at dinner, 2 before bed
- Protein Shakes- start later on
- AT LEAST 1 serving of meat or fish every 2 days (hard to get everyday with his schedule)
- Eggs
- Grilled Cheese
- Less snacks



Routine- first set x reps is first workout then 2nd, 3rd.. so 3x6 first workout, 3x8 second workout, etc.


Day 1
Squat- 2x10
Pushups- 3 sets (body on bed)
Dips- 3 sets
DB Overhead Press- 3x6, 8, 10, 12.... when gets easy, unilateral same rep range
DB Skull Crusher- 3x5
DB Floor Press- 3x8, 10, 12.... when gets easy unilateral same rep range unilateral same rep range

Day 2
Squats- 4 sets
Lunges- 3 sets
Calf Raises- 3 sets
Situps- 3 sets (2 regular, 1 weighted with 6 pound DB)
Leg Raises- 2-3 sets

Day 3
Squat- 2x10
Pushups- 4 sets (body on bed)
1 Arm DB Row- 3x8,10,12-- start increasing reps when he does 12 with good form
Alt. DB Curl- 3x8,10,12-- increase reps to 15-20
Step ups with DBs
Jump on bed, jump down (not sure what these are called, but i know the correct technique from track)

later on when these get too easy, we can start to incorporate some of these exercises;

Tricep kickbacks
DB Flies
Front Raises
Lat Raises
DB Cleans


Thanks!