JDid23's brother's log

[JDid23]

hey guys... i think most of you know, but for those who don't my brother is 14 years old and has severe ADHD and motor skill problems. I tried taking him to the gym, but most machines were way too hard for him, and light DBs were hard as well.

We started working about at home about two or three weeks ago doing circuits with BW exercises, and today i had him do the circuit, and at the end tried the 6 pound dumbbells we have at home where he is doing stepups, and everytime he steps down he does an exercise (curl, row, press). He seemed really enthusiastic tonight, and i have never seen him this way about working out. 3 weeks ago he could barely do pushups with his body on the bed, and now he has no problem doing 7. He also did 2 real pushups when i held his legs, and that was a huge confidence booster.

I know it's nothing impressive or too exciting to follow, but from personal experience i know that this is the best way for me to keep track of how he's doing. Any suggestions on what i am doing with him are more than welcome! He really wants to be able to do a real pushup on his own so i have more pushup variations.


The circuit i am doing with him consists of;

Pushups (body on bed)
Situps
Pushups (knees on floor, feet in air)
Squats
Dips (hands on bed)
Lunges
Pushups (hands on wall)


then, the DB work i am going to do combined with the stepups (we have no equipment) is;
BO Rows, Overhead Pressing, Curls, Floor Pressing Kickbacks with the 2 pounders).. he will also eventually do lunges with them

My question is basically about frequency... how often should i workout with him? I can do everyday, or i can do 3 days a week. I know that when lifting heavy, rest means everything, but what about with your own bodyweight and with extrememly light dumbbells? Should i alternate with the BW workouts and DB workouts?

 

[Tblock1]

I think you could try everyday for a little while, but if he is sore after workouts move to 3 days a week.

 

[joe d]

i suggest 5 days tops and only for the first month with little stress. dont work him hard every day on the same muscles. the focus right now is on the motor skills. so training should be based on volume not weight. do all pushups on knees do squats with a broom stick, dont do lunges, ect. do toe touches then reach for the cealing then toe again what ever they are called. when you move to weight type training use machines or bands.

 

[JDid23]

ok thanks joed.... why don't you think lunges are a good idea btw?

 

[moya]

i would think every other day would be enough rest with the type of circuit you are using...
5 days is too much imo...

 

[joe d]

ok thanks joed.... why don't you think lunges are a good idea btw?

there not bad but there not as good as the squats. another i didnt mention for variation with the squats would be jumping. this will also help a lot. the idea with developing motor skills is to use the natural movements frequently and with volume. that may not me the only way to go but it is an effective way. once you get these big movements down you can move to others with the bands. sohp is a really good one along with flys, tricep push downs, extentions ect. certain machines will also be good after he gets the movements going good. kick boxing type arobic w/o might also be something to put in later in time with focus on perfecting the strikes.

 

[pbhardbody]

there not bad but there not as good as the squats. another i didnt mention for variation with the squats would be jumping. this will also help a lot. the idea with developing motor skills is to use the natural movements frequently and with volume. that may not me the only way to go but it is an effective way. once you get these big movements down you can move to others with the bands. sohp is a really good one along with flys, tricep push downs, extentions ect. certain machines will also be good after he gets the movements going good. kick boxing type arobic w/o might also be something to put in later in time with focus on perfecting the strikes.

joe d - thanks for sharing your expertise. I have a friend who is a Trainer and she just picked up a new client who had a stroke and has some motor skill impairment. I will pass this info on to her.

JDid23 - you mentioned doing tricep dips on the edge of the bed. If you have a folding chair or other stable chair, I suggest using that. Something more rigid. Also, once your bro is developed enough strength consider a squat to a jump up. Squat then back up then jump up with hands above the head at the end. Adds a little cardio to the training and develops coordination.

 

[JDid23]

thanks joed and pd... we are going to do every other day.. i'll keep this posted

i think i am going to keep lunges unless it's counterproductive because it's his favorite exercise and he thinks chris johnson got fast by doing them (lol).. but i am definitely going to put a heavy emphasis on squats. he always does more squats than any exercise during the circuits

 

[pbhardbody]

thanks joed and pd... we are going to do every other day.. i'll keep this posted

i think i am going to keep lunges unless it's counterproductive because it's his favorite exercise and he thinks chris johnson got fast by doing them (lol).. but i am definitely going to put a heavy emphasis on squats. he always does more squats than any exercise during the circuits

hey bro - consider doing half squats once his strength is good to mix things up. go half way down, hold for 2 seconds, all the way down, hold for 2 seconds, half way back up, hold for 2 seconds and then all the way up. start without weight and then you can add weight if you have it, as he gets stronger.

these will burn his legs up.

 

[joe d]

thanks joed and pd... we are going to do every other day.. i'll keep this posted

i think i am going to keep lunges unless it's counterproductive because it's his favorite exercise and he thinks chris johnson got fast by doing them (lol).. but i am definitely going to put a heavy emphasis on squats. he always does more squats than any exercise during the circuits

then the lunges should definately stay.

 

[pbhardbody]

then the lunges should definately stay.

I agree with Joe. Plus I think your brother is right about Chris Johnson.

 

[Tblock1]

Chris Johnson got fast and got his 43.5 inch vertical from squatting. Tell your brother that if he doesn't want to do his squats

 

[JDid23]

haha-- last question for now i promise

should i do the BW circuits the same day as i do the DB exercises with him?

 

[JDid23]

bad workout for him tonight-- i could tell he just wanted to watch TV

did a circuit with 7 reps of everything and 12 of squats... then DB work with stepups.. OHP with the 6 pounders and floor presses are both hard. Rows are kind of hard for him while curls are a breeze.

 

[pbhardbody]

bad workout for him tonight-- i could tell he just wanted to watch TV

did a circuit with 7 reps of everything and 12 of squats... then DB work with stepups.. OHP with the 6 pounders and floor presses are both hard. Rows are kind of hard for him while curls are a breeze.

stay patient. remember this is good experience for you too. You may decide to be a Personal Trainer. Ask around and I think you'll find that most people that have a Trainer arent there because they want to be. They are there out of obligation. That's why they have a Trainer.... to make them feel obligated to get to the gym. And whatever works.

I know a lot of Trainers and they all talk about how their clients whine and have shitty attitudes at the beginnning of the session and are feelin good at the end.

 

[JDid23]

stay patient. remember this is good experience for you too. You may decide to be a Personal Trainer. Ask around and I think you'll find that most people that have a Trainer arent there because they want to be. They are there out of obligation. That's why they have a Trainer.... to make them feel obligated to get to the gym. And whatever works.

I know a lot of Trainers and they all talk about how their clients whine and have shitty attitudes at the beginnning of the session and are feelin good at the end.

yeah man that's very true.... definitely wouldn't mind doing it as a part time job over the summer after my freshman year of college (will have had another 1 1/2 years of experience).. i can't wait to lift at the gym at the school i am going to... looked really nice and there is more than 1 rack!!

 

[joe d]

one of your larger tasks is going to be to keep him motivated. add variety, make it fun, compete a little with him with fair chances, get some music he likes in there, look for ways to compliment him, find his progress and show it to him regularly, let him help with his training plans, make a progress chart and hang it in plain view for everyone to see. when your aout in public with him and talking to people work it into conversations how cool it it your brother is training. all of these things will make him feal good and motivate him. what ever you do dont ever let him look at a mistake or lack of progress as a bad thing. its just a part of learning.

 

[JDid23]

joe d- thanks bro that post really makes a shitload of sense and i will definitely do what you said about the chart and telling my friends about it when he is around them.. will also find interesting ways for me to compete with him.. like for every pushup he does on the bed i will do 2 pushups.

 

[pbhardbody]

one of your larger tasks is going to be to keep him motivated. add variety, make it fun, compete a little with him with fair chances, get some music he likes in there, look for ways to compliment him, find his progress and show it to him regularly, let him help with his training plans, make a progress chart and hang it in plain view for everyone to see. when your aout in public with him and talking to people work it into conversations how cool it it your brother is training. all of these things will make him feal good and motivate him. what ever you do dont ever let him look at a mistake or lack of progress as a bad thing. its just a part of learning.

EXCELLENT advice Joe.

 

[JDid23]

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

 

[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!