Working out with cerebral palsy

[ChadRas]

Originally Posted by TheUnlikelyToad

So how did it go for you?

Right now I'm focused on trying to beat my best of 355 on Hack Squat. It's been a little rough to achieve being a lot leaner than my first go 'round. Not being consistent is partially to blame as my father helps me and has been on vacation for two weeks... but I'll get it, just got to manipulate my carbs a bit without going overboard.

Not bad at all. For me there is a lot of "fear" when it comes to leg exercises. My body tell me that I can do more but my mind says if I go heavier my knee will go. So I have to really pay attention and come up with alternate exercises that I feel more stable doing.

If I may, what does your leg routine look like?

[PatrickLogger]

Originally Posted by ChadRas

Not bad at all. For me there is a lot of "fear" when it comes to leg exercises. My body tell me that I can do more but my mind says if I go heavier my knee will go. So I have to really pay attention and come up with alternate exercises that I feel more stable doing.

If I may, what does your leg routine look like?

I do legs every monday, this year I have been doing weight I never dreamed I would, let a lone reps w/ it. the stronger my legs are the better I can work upper body.
I do Leg extentions 3 sets 15 reps Cybex 8 to 10 plates
Leg curl cybex 3 sets 15 reps 6 to 9 plates
Leg press, Cybex 3 sets 15 to 25 reps 10 to 13 plates
calves on cybex leg press with seat moved up, or calve machine/ new seated w/ foot pads, at gym 14 to 16 plates cybex or 240 to 260lbs. 25+ reps 3 sets
it took a long time for me to get here.

[TheUnlikelyToad]

Originally Posted by ChadRas

Not bad at all. For me there is a lot of "fear" when it comes to leg exercises. My body tell me that I can do more but my mind says if I go heavier my knee will go. So I have to really pay attention and come up with alternate exercises that I feel more stable doing.

If I may, what does your leg routine look like?

I can totally relate. It's more of a feel thing IMO where you have to get your feet planted just right and really focus in on how your body is responding. Lacking an outer sweep in weaker leg and subsequent balance issues, it can really make things tough. Try slower reps with lower weight to increase ROM and go deep. Eventually your stabilizers may get strong enough to where it's not much of a problem.

There are times I have fears as well. Not too long ago I had an inguinal hernia repair and mesh put it. Due to my disposition, there is a strong chance I may need to get tha other side done somewhere down tha line. What I fear most is fear of failure. I will not quit. I try and push myself harder and further with every workout. This is what champions are made of and I inspire to be tha best.

I usually hit legs twice a week, 3-4 days apart.

One workout includes:

8 sets of Hack Squats (tends to hit my legs the best)

A second includes:

6 sets Lower Back Ext (hits hams)
6 sets Leg Curls (one leg at a time)
6 sets Leg Ext (both legs)

OR

8 sets Lower Back Ext
8 sets Leg Press

[ChadRas]

Originally Posted by TheUnlikelyToad

I can totally relate. It's more of a feel thing IMO where you have to get your feet planted just right and really focus in on how your body is responding. Lacking an outer sweep in weaker leg and subsequent balance issues, it can really make things tough. Try slower reps with lower weight to increase ROM and go deep. Eventually your stabilizers may get strong enough to where it's not much of a problem.

There are times I have fears as well. Not too long ago I had an inguinal hernia repair and mesh put it. Due to my disposition, there is a strong chance I may need to get tha other side done somewhere down tha line. What I fear most is fear of failure. I will not quit. I try and push myself harder and further with every workout. This is what champions are made of and I inspire to be tha best.

I usually hit legs twice a week, 3-4 days apart.

One workout includes:

8 sets of Hack Squats (tends to hit my legs the best)

A second includes:

6 sets Lower Back Ext (hits hams)
6 sets Leg Curls (one leg at a time)
6 sets Leg Ext (both legs)

OR

8 sets Lower Back Ext
8 sets Leg Press

I believe I will add hack squats, you seem to get a lot out of them.

Here is what I have been doing, feel free to critique...

1. Leg press 10 8 6 (360, 450, 540lbs)
2. Hip sled calf ext 12 10 10 (180lbs) left calf does 70% of work ...right calf/ankle has limited plantar-flexion...
3. Lying Leg Curls 10 10 10 (50 60 80lbs)
4. Seated calf raises one leg at a time 10 10 10 (35lbs)
5. Seated leg curl 12 10 8 (140 150 160lbs)
6. Squats using a body ball against the wall 12 12 12

[TheUnlikelyToad]

Originally Posted by ChadRas

I believe I will add hack squats, you seem to get a lot out of them.

Here is what I have been doing, feel free to critique...

1. Leg press 10 8 6 (360, 450, 540lbs)
2. Hip sled calf ext 12 10 10 (180lbs) left calf does 70% of work ...right calf/ankle has limited plantar-flexion...
3. Lying Leg Curls 10 10 10 (50 60 80lbs)
4. Seated calf raises one leg at a time 10 10 10 (35lbs)
5. Seated leg curl 12 10 8 (140 150 160lbs)
6. Squats using a body ball against the wall 12 12 12

So long as you find this program working for you, that's all that matters. I like Hacks over standard Leg Presses because my left foot stays positioned and does not move, unlike pressing upward at an angle (knee inversion). You got one up on me with being able to work calves... I have no plantar-flexion after tendon lengthening surgery. Subsequently, I don't do anything for my right as it's about triple tha size naturally... and Chris wants to talk symmetry.

Try holding dumbbells during wall squats if you can. It should be a good way to assist you with what I mentioned in my previous post.

Just make sure to change up your routine as often as possible. Depending on what you're able to do, less exercises and more reps can provide better results. I've theorized this works in part by manipulating your own natural ArA & Creatine stores per specific muscle fibers. Changing rep schemes every other week or every other workout seems to go a long way as well. Basically I use a modified paradigm taken from Layne Norton.

[WillR10]

Hey guys I hve two questions today. First Question What would be the best way to lose the fat around the stomach and second How safe do you think MRI Black Powder is and do you think it works.

[PatrickLogger]

Originally Posted by WillR10

Hey guys I hve two questions today. First Question What would be the best way to lose the fat around the stomach and second How safe do you think MRI Black Powder is and do you think it works.

cardio 45 min. a day, I use a spin bike, non electrical, the momentum gives me a smooth ride no matter the resistance or speed,

[TheUnlikelyToad]

Originally Posted by WillR10

Hey guys I hve two questions today. First Question What would be the best way to lose the fat around the stomach and second How safe do you think MRI Black Powder is and do you think it works.

1) Diet is key... You'd have to figure out your maintenance calories and start creating a small deficit day to day, week by week. Generally speaking, lowering your carbs and slightly increasing protein intake should work well.

2) Black Powder looks like a solid formula. However, if you don't have your training and nutrition down, it'll be a waste of money IMO.

[Whatsinaname84]

TheUnlikelyToad what doyou mean by outer sweep?

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

TheUnlikelyToad what doyou mean by outer sweep?

Outer portion of your quad. There's a noticeable difference between my right and left sides.

[Whatsinaname84]

Originally Posted by TheUnlikelyToad

Outer portion of your quad. There's a noticeable difference between my right and left sides.

i ****ed my shoulder up at a concert this weekend but its my "good one" should i try to continue with my exercise and work through the paijn so i can contrinue on with strengthening my right side or??? it doesnt ghurt too bad and im only doing curls, hammers, planks, and walking right now

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

i ****ed my shoulder up at a concert this weekend but its my "good one" should i try to continue with my exercise and work through the paijn so i can contrinue on with strengthening my right side or??? it doesnt ghurt too bad and im only doing curls, hammers, planks, and walking right now

If you're not in pain, go for it.

[Whatsinaname84]

Originally Posted by TheUnlikelyToad

If you're not in pain, go for it.

yeah it worked out.

[Whatsinaname84]

would any of you say that having more muscle in your cp leg lessens the frequency of falling down?

[Whatsinaname84]

Originally Posted by Whatsinaname84

would any of you say that having more muscle in your cp leg lessens the frequency of falling down?

I went to the concert last weekend and i was walking around a lot. i did notice that my back on my cp side as well as my abs were equally used the entire time. i think most of my problem that ive been seeing the past couple years is because im not walking enough... does that make any sense?

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

would any of you say that having more muscle in your cp leg lessens the frequency of falling down?

In my experience, it's hard to know for sure. I was prone to falling quite a bit before, and I still fall more than I'd care to admit today. Balance and spatial awareness has always been a problem for my left side. It doesn't take much of a push from my right side and I'm down like a tree... part of my problem is that outer quad area I mentioned before. Since I can't get much contraction there, tha continued deficit I create by adding more leg muscle as a whole makes me believe things won't get much better.

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

I went to the concert last weekend and i was walking around a lot. i did notice that my back on my cp side as well as my abs were equally used the entire time. i think most of my problem that ive been seeing the past couple years is because im not walking enough... does that make any sense?

Anytime you can challenge yourself to be active, it's a good thing.

[Whatsinaname84]

Originally Posted by TheUnlikelyToad

Anytime you can challenge yourself to be active, it's a good thing.

so i want to start using the stationary bike more often... tonight i used it and i felt my non cp side of my abs clench when pressing my non effected foot down on the peddle. what are some tips to help use my cp abs more during tihs?

edit: also whats the most effective cardio exercise to improve endurance for people who have mild cp in a leg... basically what do you do?

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

so i want to start using the stationary bike more often... tonight i used it and i felt my non cp side of my abs clench when pressing my non effected foot down on the peddle. what are some tips to help use my cp abs more during tihs?

edit: also whats the most effective cardio exercise to improve endurance for people who have mild cp in a leg... basically what do you do?

As far as tha stationary bike goes, it appears as though you're splitting hairs again. Honestly, I wouldn't worry about it as you're not stimulating any muscle growth on a bike. Regardless, I can't help you as I don't use a stationary bike. In fact, I've never rode a regular bike at any point in my lifetime (keeping my drop foot on tha peddle as been an issue).

I responded to your PM about what I do for cardio... treadmill on an incline. I don't utilize this as much as I probably should however. My goals appear slightly different as I'm more focused on mass building and doing a lot of cardio would yield some long hours in tha gym. Instead, I opt to control my weight through diet.

[Whatsinaname84]

Originally Posted by TheUnlikelyToad

As far as tha stationary bike goes, it appears as though you're splitting hairs again. Honestly, I wouldn't worry about it as you're not stimulating any muscle growth on a bike. Regardless, I can't help you as I don't use a stationary bike. In fact, I've never rode a regular bike at any point in my lifetime (keeping my drop foot on tha peddle as been an issue).

I responded to your PM about what I do for cardio... treadmill on an incline. I don't utilize this as much as I probably should however. My goals appear slightly different as I'm more focused on mass building and doing a lot of cardio would yield some long hours in tha gym. Instead, I opt to control my weight through diet.

thanks! ill hook up the treadmill later today... side note do you jog or jsut walk?


regarding the bike... i know it sounds like im splitting hairs... im just trying to find tips and tricks to better even things out youk now? its all about doing things less wrong rather than perfectly right.

[Whatsinaname84]

Originally Posted by TheUnlikelyToad

So long as you find this program working for you, that's all that matters. I like Hacks over standard Leg Presses because my left foot stays positioned and does not move, unlike pressing upward at an angle (knee inversion). You got one up on me with being able to work calves... I have no plantar-flexion after tendon lengthening surgery. Subsequently, I don't do anything for my right as it's about triple tha size naturally... and Chris wants to talk symmetry.

Try holding dumbbells during wall squats if you can. It should be a good way to assist you with what I mentioned in my previous post.

Just make sure to change up your routine as often as possible. Depending on what you're able to do, less exercises and more reps can provide better results. I've theorized this works in part by manipulating your own natural ArA & Creatine stores per specific muscle fibers. Changing rep schemes every other week or every other workout seems to go a long way as well. Basically I use a modified paradigm taken from Layne Norton.

hey man its not about symmetry its about lessening the difference. your abs look so similar i dont seee a difference. btw im in the same boat on size difference myself. symmetry doesnt matter when i know I can get laid by someone above myself on the looks scale. besides girls only care about the upper body and ass anyway.

also a few of my goals require well muscled legs such as hiking and intensely long bike rides.

[Whatsinaname84]

man i have a lot of brain farts today!

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

thanks! ill hook up the treadmill later today... side note do you jog or jsut walk?


regarding the bike... i know it sounds like im splitting hairs... im just trying to find tips and tricks to better even things out youk now? its all about doing things less wrong rather than perfectly right.

Walking should be fine on an incline.

[Whatsinaname84]

need help with curling. I keep feeling it in my opposite abs a little bit when im curling with my cp arm.. wha am i doing wrong?

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

need help with curling. I keep feeling it in my opposite abs a little bit when im curling with my cp arm.. wha am i doing wrong?

So long as you feel your biceps being worked, that's all that matters.

[Whatsinaname84]

Originally Posted by TheUnlikelyToad

So long as you feel your biceps being worked, that's all that matters.

So if im doing curling on my right arm and i feel some contracting on my left side of my abs thats okay?

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

So if im doing curling on my right arm and i feel some contracting on my left side of my abs thats okay?

Yes

[Whatsinaname84]

so i hooked the treadmill up... would you recommend using lighter weights to get the heart rate up? i mean after all im not exactly going to get into my preferred heart rate range by walking.

[TheUnlikelyToad]

Originally Posted by Whatsinaname84

so i hooked the treadmill up... would you recommend using lighter weights to get the heart rate up? i mean after all im not exactly going to get into my preferred heart rate range by walking.

Are you suggesting using dumbbells while you walk? I prefer a weighted vest to keep my hands free, but that's just me...

No need to worry about suggested heart rate range at this point. You are just looking to build some endurance right? An incline will start you off right. If it becomes too easy to walk, increase your speed and/or add weights as stated.

[ChadRas]

Man I hate cardio!!! I am on a major weight cutting cycle so I am doing 30-45 min of cardio 4 days a week.