[bigDman]

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]

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]

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.

[bigDman]

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.

[bigDman]

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]

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: 12
Tempo: 3022
Wieght 5
Note: Without resting, return to C1 and repeat superset with the other arm.
band pull aparts #1 bandx20 she didn't double it over she just let the bottom half hang.

Great workout lots of new PR's :)

[hypocrisy86]

She seems pretty strong :|
Those look like real good thorough routine too

[bigDman]

Thanks for stoping by hypocrisy

[Palmetto]

Lookin good bro...nice to know you care enough about her to help her get back to 100%. I wish I was loved

[bigDman]

Box squats 45x10 70x9 75x8 80x7 85x6 90x5 90x4 100x3 100x2 105x1 PR's
Deadlift 45x5 120x1 PR
Her hips started hurting at the very begining of box squats and she faught her way through those, but she had to stop at the deadlifts. I am very proud of the effort she put into fighting through the workout but we had to stop early. She was also really hungry and did noit get proper pre workout nutrition. She said she still wanted to do her upperbody stuff so we did
Barbell pullovers. 15x20 for 3 sets

[jornT]

Don't let her bench.

When are you gonna put some vids up?

[bigDman]

Originally Posted by jornT

Don't let her bench.

When are you gonna put some vids up?

her shoulder isnt that bad
its just not the strongest she went to physical therpy and it got alot better. She benches with her elbows tucke and everything. Im going to change the program up soon. just want to get her use to basic movments

[bigDman]

Started with some foam roller work
Then went on to do some mobility work
Cat/Camel 12 reps
Bird Dog 10 reps each side
Fire hydrant 10 each side
Calf Stretch 10 reps each side
Supine Bridge 12 reps
Mini band side step 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Windmill 8 each side
Scap Pushups 12 reps
Overhead broomstick 8 reps

Sumo deadlift 45x10 65x9 95x8 105x7 115x6 125x5 PR 135x2
Her hips hurt again like last workout. All I can think of is she has overactive hips. The last two times we did Mini band side step, which activate the hips. I believe the hips are trying to take over the movement, and are getting very fatigued. Next workout I will not do Mini band side step and hopefully everything will be good. Then we ran out of time. This workout didn’t go to well but we all have our bad days and this was one of ours. We will battle through it and have a great workout next time