bigDman's Better half's workout log

**bigDman** · 06-21-2006, 01:19 AM

Okay so my girlfriend is starting to workout. She is a swimmer and is working out to better improve her swimming. Some history. My girlfriend (Amy) has had shoulder problems. Something was wrong with the joint. It partially popped out from time to time. She went to physical therapy and it got better, but its still not 100%. So that is one Obstacle in this journey. I have her on a basic 2 day split. Full body. We will see how she does

**bigDman** · 06-21-2006, 01:28 AM

Some basic stats (these are taken at then end of the day right after her pre workout meal)
Height: just shy of 5' 4"
Weight:110
Calves: 12 inches
Quad(6 inches above knee): just under 17 inches
Quad(biggest part): 19.5 inches
Hips: Just under 35 inches
Waist: 26 inches
Chest: 32.5 inches
Shoulders 38 inches
Neck 12.5 inches

**bigDman** · 06-21-2006, 01:36 AM

Her first workout
Bench 45x10 50x9 55x8 60x7 60x6 65x5 70x4 75x3 85x2 100x1 95x1
Helped her of the chest on a few reps. I didn't make note of which ones. I helped her a little more with 100. I made sure her form is good.
Underhand Lat pull down 60x5 90 seconds rest 60x5 60 second rest 70x5 45 second rest 65x5 30 second rest 65x5
ATG front squat 45x4 65x4 90 second rest
Front squat 85x4 cut 1 rep high but the last rep was ATG 60 second rest
85x4 cut 1 rep high but the first rep was ATG45 second rest
80x4 30 second rest
80x4 15 second rest
75x4 last rep rock bottom
Lunges 15x10 25x5
Side shoulder rises 5x10 11x5
Front shoulder rises 11x10 11x10
Then we did some Rotator cuff work
band pull aparts #1 bandx20 she didn't double it over she just let the bottom half hang.

**Trick D** · 06-21-2006, 01:40 AM

Good stuff, she is in good hands.

**davtown** · 06-21-2006, 03:26 AM

Quote:

Originally Posted by Trick D

Good stuff, she is in good hands.

Definitely! That's awesome that you're getting such a great start on training knowledge and some experience training others at a young age. Keep it up!

btw, how do you explain this?
http://www.myspace.com/bigdman

**bigDman** · 06-21-2006, 03:29 AM

Thanks for stopping by... and dav i explain it by showing you this
http://www.myspace.com/bigdman11

**bigDman** · 06-28-2006, 03:25 AM

Box squats 45x10 65x9 65x8 70x7 75x6 80x5 80x4 95x3 95x2 95x1
Deadlift 45x5 95x5 115x2 115x5 115x5 115x5
Shrugs 55x10 95x10 95x10 95x9(grip slipped) 95x10

Workout went Really good

Im going to get her to workout again on sat.

**DarkFalcon** · 06-28-2006, 06:47 AM

Nice job getting the girl lifting bro. Why doesn't she post under her own name?

**bigDman** · 06-29-2006, 07:01 PM

she might come later on but as of now ill just post for her

~~2Ripped4U~~ · 06-29-2006, 07:11 PM

Good stuff...

I coulden't help but to notice my arm is bigger than her neck

Where've you been lately D, haven't seen you around...

**bigDman** · 06-29-2006, 09:46 PM

Quote:

Originally Posted by 2Ripped4U

Good stuff...

I coulden't help but to notice my arm is bigger than her neck

Where've you been lately D, haven't seen you around...

i must have messured wrong cause i just noticed that was a really small number :p

i have been around not in teh posting mood lately. Busy with work, Madden '06, working out, lacrosse and my girl

**bigDman** · 07-02-2006, 12:40 AM

Sumo deadlift 45x10 55x9 65x8 95x7 105x6 115x5 125x4 135x3 145x2 155x0 Missed at the knee 155x0 missed at the knee 150x0 missed at lockout
Incline dumbel press 15x5 15x5 20x8 20x9 20x11
Good morning 15x10 35x10 35x10 45x10 45x13
Front shoulder rises 15x8 PR 15x5
then we did a whole bunch of rotator cuff work

**bigDman** · 07-03-2006, 02:50 PM

oops wrong journal

**Peaked_18** · 07-04-2006, 01:18 PM

You should read up on strength training for women in science and practice of strength training before you start training women.

**bigDman** · 07-04-2006, 01:50 PM

and do you have any links or articles you recomend

**Peaked_18** · 07-04-2006, 01:57 PM

Quote:

Originally Posted by bigDman

and do you have any links or articles you recomend

It is a book, I don't have any articles I have come by on the situation. But the book is worth the money.

**bigDman** · 07-09-2006, 07:26 PM

Bench 45x10 55x9 65x8 70x7 70x6 75x5 75x4 80x3 90x2 100x1 PR's YAY
no help except on 70x7 and 75x4 i helped on the last rep. She really faught out 100 the rep lasted about 6 seconds :0
Underhand Lat pull down 75x3 70x5 70x5 70x5 70x5 PR's
Front squat 45x4 90x3 90x4 90x4 85x4 85x4 75x4 very deep PR's
A) Barbell Cuban Press (also known as the muscle snatch):
Sets: 3
Reps: 8
Tempo: 4020
weight: 15 lbs
Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.
B) L-Lateral Raise
Sets: 1
Reps: 10
Tempo: 3020
Wieght: 3
Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1.
C1) Side Lying Dumbbell Abduction to 45°
Sets: 2
Reps: 10
Tempo: 3022
Weight: 5
Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm.
C2) Dumbell External Rotation
Sets: 2
Reps: 1

06-21-2006, 01:28 AM	#2
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Some basic stats (these are taken at then end of the day right after her pre workout meal) Height: just shy of 5' 4" Weight:110 Calves: 12 inches Quad(6 inches above knee): just under 17 inches Quad(biggest part): 19.5 inches Hips: Just under 35 inches Waist: 26 inches Chest: 32.5 inches Shoulders 38 inches Neck 12.5 inches __________________ COME CHECK OUT MY JOURNAL

06-21-2006, 01:36 AM	#3
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Her first workout Bench 45x10 50x9 55x8 60x7 60x6 65x5 70x4 75x3 85x2 100x1 95x1 Helped her of the chest on a few reps. I didn't make note of which ones. I helped her a little more with 100. I made sure her form is good. Underhand Lat pull down 60x5 90 seconds rest 60x5 60 second rest 70x5 45 second rest 65x5 30 second rest 65x5 ATG front squat 45x4 65x4 90 second rest Front squat 85x4 cut 1 rep high but the last rep was ATG 60 second rest 85x4 cut 1 rep high but the first rep was ATG45 second rest 80x4 30 second rest 80x4 15 second rest 75x4 last rep rock bottom Lunges 15x10 25x5 Side shoulder rises 5x10 11x5 Front shoulder rises 11x10 11x10 Then we did some Rotator cuff work band pull aparts #1 bandx20 she didn't double it over she just let the bottom half hang. __________________ COME CHECK OUT MY JOURNAL

06-21-2006, 03:29 AM	#6
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Thanks for stopping by... and dav i explain it by showing you this http://www.myspace.com/bigdman11 __________________ COME CHECK OUT MY JOURNAL

06-28-2006, 03:25 AM	#7
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Box squats 45x10 65x9 65x8 70x7 75x6 80x5 80x4 95x3 95x2 95x1 Deadlift 45x5 95x5 115x2 115x5 115x5 115x5 Shrugs 55x10 95x10 95x10 95x9(grip slipped) 95x10 Workout went Really good Im going to get her to workout again on sat. __________________ COME CHECK OUT MY JOURNAL

06-29-2006, 07:01 PM	#9
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	she might come later on but as of now ill just post for her __________________ COME CHECK OUT MY JOURNAL

06-21-2006, 01:19 AM	#1
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	bigDman's Better half's workout log Okay so my girlfriend is starting to workout. She is a swimmer and is working out to better improve her swimming. Some history. My girlfriend (Amy) has had shoulder problems. Something was wrong with the joint. It partially popped out from time to time. She went to physical therapy and it got better, but its still not 100%. So that is one Obstacle in this journey. I have her on a basic 2 day split. Full body. We will see how she does __________________ COME CHECK OUT MY JOURNAL

06-28-2006, 06:47 AM	#8
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Nice job getting the girl lifting bro. Why doesn't she post under her own name?

06-29-2006, 07:11 PM	#10
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Good stuff... I coulden't help but to notice my arm is bigger than her neck Where've you been lately D, haven't seen you around...

07-02-2006, 12:40 AM	#12
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Sumo deadlift 45x10 55x9 65x8 95x7 105x6 115x5 125x4 135x3 145x2 155x0 Missed at the knee 155x0 missed at the knee 150x0 missed at lockout Incline dumbel press 15x5 15x5 20x8 20x9 20x11 Good morning 15x10 35x10 35x10 45x10 45x13 Front shoulder rises 15x8 PR 15x5 then we did a whole bunch of rotator cuff work __________________ COME CHECK OUT MY JOURNAL

07-03-2006, 02:50 PM	#13
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	oops wrong journal __________________ COME CHECK OUT MY JOURNAL

07-04-2006, 01:18 PM	#14
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	You should read up on strength training for women in science and practice of strength training before you start training women.

07-04-2006, 01:50 PM	#15
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	and do you have any links or articles you recomend __________________ COME CHECK OUT MY JOURNAL