Graham's Girls - Ausbb

The Hamburgler · 22-06-2011, 02:45 PM

As I'm sure some of you are aware, I've got a mini gym in the garage and train a handle full of girls.
Figured I'd start this thread as a way of keeping everyone up to date with how they're going without having to go through the other garbage in my training thread

Due to time constraints I currently only have the 4 female clients:
Leah and Rachel, both single mums in their 30s whom are friends of my mum. Both have had a fair bit of gym experience and picked up all the basic movements quickly (if they didn't know them already) and train 3 times a week - Leah on Monday, Tuesday and Thursday. Rachel on Tuesday, Thursday and Saturday.
Emma, interested in running, got sent back to me by my physio (after I told her to see him) with the instructions of giving her more ass muscles and core strength. She'd been having problems with her knee and is missing a ligament in both her right foot and knee. Not much gym experience and naturally pretty weak/unco. She's in her mid-20s and trains Mon/Fri
Then there's Ash who is 18, probably the naturally strongest of them all but also the least mobile and most injury prone. She's got f*cked ankles from basketball so it'll be ages (if ever) before she can do a full depth squat of any description, has stupidly tight hamstrings/glutes/back and tore the rotator cuff muscles in her left shoulder in a car crash 2ish months ago. She plays girls footy and normally leaves training early on Tuesdays and occasionally Thursdays to train.

Not going to go through the entire back catalogue of what they've done with me unless someone asks, but this is what's gone on this month:

Saturday 4/6
Rachel squatted 60kgx1 and 45kgx10, benched 25kg for 2x10, trap bar deadlifted 77kg for 5x5 then did some swings and KB RDLs
Ash came in the afternoon (didn't have football this week) for her first session and squatted 82kgx6 to my bench with the safety squat bar (her shoulders don't allow her to use a straight BB). Did BB floor press with 22.5kg for 8s, trap bar deadlifted 107kgx1, did some assisted chins, swings, single arm o/h press and KB RDLs.

Mon 6/6
Leah squatted 45kg for 2x20, did 30 incline push ups, KB RDL 2x20 w/32kg, o/h BB presses, DB rows and swings
Emma did box squats to parallel with 30kg for sets of 8, single arm o/h press with 7.5kg for 8s, RDL's with 40kg for 2x20, KB Cannonballs with 32kg and 28kg, Lying Russian Twists and timed KB swings

Tues 7/6
Leah and Rachel did KB circuits together
Ash did KB Swings with 20kg, more floor press with bb and kbs and some shoulder rehab exercises

Thurs 9/6
Leah did 19 reps in 2'00" doing 56kg UDLs then 30 reps off the floor. She BB benched 30kgx13 (she actually looks more comfortable benching with DBs/KBs than a BB) then did a couple of KB complexes and circuits, finishing off with some ab rollouts using the double wheel
Rachel hurt her knee playing dodgeball at work (she does after school care) so we just squatted to the bench (about 2" ROM for her lol). She did a set of 85kg for 5, then did some single arm o/h presses, BB Romanian deadlifts with 50kg and some benching (30kgx7, 35kgx2).
Ash did bench squats, single arm o/h pressing, hip thrusters/bridges, assisted chins and external rotation exercises for her shoulder

Fri 10/6
Emma did UDLs with 48kg, thrusters with 10kg and 8kg, bench press with just the bar, DB rows and KB swings with 16kg

Sat 11/6
Rachel trap bar deadlifted 97kgx3, 67kgx10, did Thrusters with 12kg and 10kg, KB swings with 24kg, DB bench and DB row

Mon 13/6
Leah did GVT 10x10 Thrusters with 4kg, Cannonballs with 24kg, DB bench with 12.5kg. She finished off doing 5x20 swings with 14kg and some ab rollouts
Emma did box squats with 32.5kg, single arm o/h press, 2x20 RDLs with 42.5kg, push ups on her knees, BB rows and held the prone bridge for 1'00"

Tues 14/6
Rachel was busy tonight so Leah came in by herself and paid the price lol. She did Markos' Kleenex and Swinging Sixties complex.
The Kleenex is 8kg Thrusters x10, 12kg Cannonballs x10, 32kg Deadlift x10, 12kg Swings x10 done 3 times, and Swinging Sixties is 8kg Thrusters x20, 12kg Cannonballs x20, 12kg Swings x20 done 6 times.
Ash hurt her fingers at footy and couldn't hold anything so she did hip thrusters against a band, some zercher squats and about 20 minutes of PNF stretching.

Wed 15/6
No tafe tonight so Emma did an extra session
Did 56kg UDLs for sets of 6,6 and 12, KB thrusters with 10kg, bench press, DB row and swings with 20kg

Thur 16/6
Leah did the Kleenex circuit in 7'15", Box squatted 50kgx7- she has a habit of her right knee collapsing in as she squats, even BW, so we did a few sets with 30kg really focussing on pushing the knees out. She attempted 10x10 doing 10kg DB o/h presses and missed a few sets, but completed 10x10 doing 40kg KB deads

Mon 20/6
Leah trap bar deadlifted 107kgx1, 67kgx8 then did some self assisted Nordic H'string curls, back extensions, KB swings, Lying Twists and Ab rollouts
Emma did box squats with 35kg, single arm o/h pressing, RDLs with 45kg, push ups, BB row and side bridges for 1'00" ea side

Tues 21/6
Leah and Rachel did a 'bench and arms' session lol.
They did BB bench with 25kgx3rx8s using varying grips, and every rep paused, KB bench with 12kg for a warm up set of 15 then a max set of 26 reps. DB rows, triceps extensions, BB curls, rear delt work before doing 10x10 Cannonballs with 28kg.
Ash came in after and did swings with 20kg, BB close grip bench with the bar, slightly modified Bulgarian split squats, trap bar shrugs ss w/band pull aparts and finally some KB deadlifts with 56kg. Normally she complains any deadlifting gives her a sore back but said the KB was fine, so we tried a sumo stance with the BB (just 40kg) and even though she said it felt funny it didn't hurt her back like conventional.

Admin · 22-06-2011, 02:53 PM

thanks for keeping up to date on what's happening , keep us posted

eje · 22-06-2011, 03:23 PM

You are such a ladies man Graham....lol...will be keeping an eye on your girls and their progress....

adamklam · 22-06-2011, 03:23 PM

what kind of results are they getting?

are they impressed with what they have achieved so far (or just with you :P )

Shrek · 22-06-2011, 03:28 PM

Only girls?

The Hamburgler · 22-06-2011, 03:31 PM

Yeah only girls atm lol. Couple of guys I used to play footy with are going to stop by tonight. They're sick of having to catch push presses/cleans and getting told off for dropping deadlifts. Plus they have never used Olympic bars with revolving collars before

haha well Rachel had gone from 110kg+ to about 84kg when she came to me, I think she's done to around 81ish atm. She started on 24/2. Leah started a few weeks before her, and I reckon once a month I get a 'complaint' that she's dropped a clothes size.
Emma no longer has any knee pain and says she feels heaps better overall.
Ash has only been training a couple of weeks, but her back especially has loosened up heaps because I message her every morning telling her to stretch it lol

The Hamburgler · 29-06-2011, 12:48 PM

Amongst other goings on Leah and Rachel tandem deadlifted 200kg last night.
Looked funny cos Rach pulls conv and leah semi-sumo.

Will post a full update when I have their training journals handy lol

Shrek · 29-06-2011, 01:04 PM

That would be a site to see.

Hirdy · 06-07-2011, 09:48 PM

Im still waiting on an update here G...

Grippy · 06-07-2011, 10:45 PM

and pics

22-06-2011, 02:45 PM	#1 (permalink)
The Hamburgler Active Member Join Date: Nov 2010 Location: Croydon North Gender: Posts: 3,804	Graham's Girls As I'm sure some of you are aware, I've got a mini gym in the garage and train a handle full of girls. Figured I'd start this thread as a way of keeping everyone up to date with how they're going without having to go through the other garbage in my training thread Due to time constraints I currently only have the 4 female clients: Leah and Rachel, both single mums in their 30s whom are friends of my mum. Both have had a fair bit of gym experience and picked up all the basic movements quickly (if they didn't know them already) and train 3 times a week - Leah on Monday, Tuesday and Thursday. Rachel on Tuesday, Thursday and Saturday. Emma, interested in running, got sent back to me by my physio (after I told her to see him) with the instructions of giving her more ass muscles and core strength. She'd been having problems with her knee and is missing a ligament in both her right foot and knee. Not much gym experience and naturally pretty weak/unco. She's in her mid-20s and trains Mon/Fri Then there's Ash who is 18, probably the naturally strongest of them all but also the least mobile and most injury prone. She's got f*cked ankles from basketball so it'll be ages (if ever) before she can do a full depth squat of any description, has stupidly tight hamstrings/glutes/back and tore the rotator cuff muscles in her left shoulder in a car crash 2ish months ago. She plays girls footy and normally leaves training early on Tuesdays and occasionally Thursdays to train. Not going to go through the entire back catalogue of what they've done with me unless someone asks, but this is what's gone on this month: Saturday 4/6 Rachel squatted 60kgx1 and 45kgx10, benched 25kg for 2x10, trap bar deadlifted 77kg for 5x5 then did some swings and KB RDLs Ash came in the afternoon (didn't have football this week) for her first session and squatted 82kgx6 to my bench with the safety squat bar (her shoulders don't allow her to use a straight BB). Did BB floor press with 22.5kg for 8s, trap bar deadlifted 107kgx1, did some assisted chins, swings, single arm o/h press and KB RDLs. Mon 6/6 Leah squatted 45kg for 2x20, did 30 incline push ups, KB RDL 2x20 w/32kg, o/h BB presses, DB rows and swings Emma did box squats to parallel with 30kg for sets of 8, single arm o/h press with 7.5kg for 8s, RDL's with 40kg for 2x20, KB Cannonballs with 32kg and 28kg, Lying Russian Twists and timed KB swings Tues 7/6 Leah and Rachel did KB circuits together Ash did KB Swings with 20kg, more floor press with bb and kbs and some shoulder rehab exercises Thurs 9/6 Leah did 19 reps in 2'00" doing 56kg UDLs then 30 reps off the floor. She BB benched 30kgx13 (she actually looks more comfortable benching with DBs/KBs than a BB) then did a couple of KB complexes and circuits, finishing off with some ab rollouts using the double wheel Rachel hurt her knee playing dodgeball at work (she does after school care) so we just squatted to the bench (about 2" ROM for her lol). She did a set of 85kg for 5, then did some single arm o/h presses, BB Romanian deadlifts with 50kg and some benching (30kgx7, 35kgx2). Ash did bench squats, single arm o/h pressing, hip thrusters/bridges, assisted chins and external rotation exercises for her shoulder Fri 10/6 Emma did UDLs with 48kg, thrusters with 10kg and 8kg, bench press with just the bar, DB rows and KB swings with 16kg Sat 11/6 Rachel trap bar deadlifted 97kgx3, 67kgx10, did Thrusters with 12kg and 10kg, KB swings with 24kg, DB bench and DB row Mon 13/6 Leah did GVT 10x10 Thrusters with 4kg, Cannonballs with 24kg, DB bench with 12.5kg. She finished off doing 5x20 swings with 14kg and some ab rollouts Emma did box squats with 32.5kg, single arm o/h press, 2x20 RDLs with 42.5kg, push ups on her knees, BB rows and held the prone bridge for 1'00" Tues 14/6 Rachel was busy tonight so Leah came in by herself and paid the price lol. She did Markos' Kleenex and Swinging Sixties complex. The Kleenex is 8kg Thrusters x10, 12kg Cannonballs x10, 32kg Deadlift x10, 12kg Swings x10 done 3 times, and Swinging Sixties is 8kg Thrusters x20, 12kg Cannonballs x20, 12kg Swings x20 done 6 times. Ash hurt her fingers at footy and couldn't hold anything so she did hip thrusters against a band, some zercher squats and about 20 minutes of PNF stretching. Wed 15/6 No tafe tonight so Emma did an extra session Did 56kg UDLs for sets of 6,6 and 12, KB thrusters with 10kg, bench press, DB row and swings with 20kg Thur 16/6 Leah did the Kleenex circuit in 7'15", Box squatted 50kgx7- she has a habit of her right knee collapsing in as she squats, even BW, so we did a few sets with 30kg really focussing on pushing the knees out. She attempted 10x10 doing 10kg DB o/h presses and missed a few sets, but completed 10x10 doing 40kg KB deads Mon 20/6 Leah trap bar deadlifted 107kgx1, 67kgx8 then did some self assisted Nordic H'string curls, back extensions, KB swings, Lying Twists and Ab rollouts Emma did box squats with 35kg, single arm o/h pressing, RDLs with 45kg, push ups, BB row and side bridges for 1'00" ea side Tues 21/6 Leah and Rachel did a 'bench and arms' session lol. They did BB bench with 25kgx3rx8s using varying grips, and every rep paused, KB bench with 12kg for a warm up set of 15 then a max set of 26 reps. DB rows, triceps extensions, BB curls, rear delt work before doing 10x10 Cannonballs with 28kg. Ash came in after and did swings with 20kg, BB close grip bench with the bar, slightly modified Bulgarian split squats, trap bar shrugs ss w/band pull aparts and finally some KB deadlifts with 56kg. Normally she complains any deadlifting gives her a sore back but said the KB was fine, so we tried a sumo stance with the BB (just 40kg) and even though she said it felt funny it didn't hurt her back like conventional. __________________ My Training Log ps it's Graham - not Graeme, Grayum, Gray M, Greyham, Grayim, Graium, Gwaijum, Graehim, Grayomme, Grweigham, Grahamilyich, Graierm, Grejahim, Graijum, Greyhame, Grauuuuuuum, Greyumme, grayherm, Groinmeh, goraemon, Graom, graie-em, Gromon, groman, grahom, Greyman, Gurahama, Gr-aeiou-m, grahomey, Grayam, Gragham, Groin-man, Grayman, Greyheim, Graighsuehansehsuosasdfphanuyuam , GRAYON, GranshsyaududgsyzhsidhsysysvsuzisjgatOqpsjdusgak71 73826):&/&/'yham, Graghom, Gramson, gramham, Grayhum, Grahamilyavich, gameraham, Grajhuiom, Gramsky, Garahaama, Ghraggerm, Grey ... hound, Gramps, grahamburglar, Graerm, Greyem, Grahhjnem, greylam, graelyham, Grumski, Grimmyaihme, greyum, gargamemgneh, ghrayum, Gargomel, grehyim, greeame, grah, Greyhume, burgermeister, graahummer, graynmun, greyskull , GrahamBurgler, grayem, grambum or Hambs

22-06-2011, 02:53 PM	#2 (permalink)
Admin Administrator. Graeme Join Date: Nov 2006 Gender: Posts: 2,836	thanks for keeping up to date on what's happening , keep us posted __________________ Ausbb- Australian Body Building serving all of your fitness,Body Building needs, conditioning, fat loss, training, supplements and so much more New to this forum? Follow these steps: 1) Register free as a member 2) Introduce Yourself 3) Ask questions, post some answers, learn more 4) Get back to the gym and build more muscle! 5) Create your own Training Diary One team: Ausbb Join Ausbb on facebook Make a Donation. Ausbb Sponsors Ausbb Member of the month - Vote now! Do you own or use a small Gym? Message to all New comers and lurkers: Don't be Afraid to post even if some of the topics might be out of your league don't hide in the shadows jump into General Topic and get to know some of the girls and guys on the forum TAKE PART IN THE 2012 BODYTRANSFORMATION COMP Ausbb is all you need VicFishing - Victorian Fishing forum ps it's Graeme - not Graham

22-06-2011, 03:23 PM	#4 (permalink)
adamklam Elite Member Join Date: Sep 2010 Gender: Posts: 771	what kind of results are they getting? are they impressed with what they have achieved so far (or just with you :P ) __________________ 5/3/1 Crew Lifts - Current (Target): BW 87.kg... shit (82.5KG)\| S 210KG (240KG) \| B 130KG (150KG) \| DL 220KG (250KG) \| OHP 70KG (80KG) Adam's Training Log

22-06-2011, 03:31 PM	#6 (permalink)
The Hamburgler Active Member Join Date: Nov 2010 Location: Croydon North Gender: Posts: 3,804	Yeah only girls atm lol. Couple of guys I used to play footy with are going to stop by tonight. They're sick of having to catch push presses/cleans and getting told off for dropping deadlifts. Plus they have never used Olympic bars with revolving collars before haha well Rachel had gone from 110kg+ to about 84kg when she came to me, I think she's done to around 81ish atm. She started on 24/2. Leah started a few weeks before her, and I reckon once a month I get a 'complaint' that she's dropped a clothes size. Emma no longer has any knee pain and says she feels heaps better overall. Ash has only been training a couple of weeks, but her back especially has loosened up heaps because I message her every morning telling her to stretch it lol __________________ My Training Log ps it's Graham - not Graeme, Grayum, Gray M, Greyham, Grayim, Graium, Gwaijum, Graehim, Grayomme, Grweigham, Grahamilyich, Graierm, Grejahim, Graijum, Greyhame, Grauuuuuuum, Greyumme, grayherm, Groinmeh, goraemon, Graom, graie-em, Gromon, groman, grahom, Greyman, Gurahama, Gr-aeiou-m, grahomey, Grayam, Gragham, Groin-man, Grayman, Greyheim, Graighsuehansehsuosasdfphanuyuam , GRAYON, GranshsyaududgsyzhsidhsysysvsuzisjgatOqpsjdusgak71 73826):&/&/'yham, Graghom, Gramson, gramham, Grayhum, Grahamilyavich, gameraham, Grajhuiom, Gramsky, Garahaama, Ghraggerm, Grey ... hound, Gramps, grahamburglar, Graerm, Greyem, Grahhjnem, greylam, graelyham, Grumski, Grimmyaihme, greyum, gargamemgneh, ghrayum, Gargomel, grehyim, greeame, grah, Greyhume, burgermeister, graahummer, graynmun, greyskull , GrahamBurgler, grayem, grambum or Hambs

29-06-2011, 12:48 PM	#7 (permalink)
The Hamburgler Active Member Join Date: Nov 2010 Location: Croydon North Gender: Posts: 3,804	Amongst other goings on Leah and Rachel tandem deadlifted 200kg last night. Looked funny cos Rach pulls conv and leah semi-sumo. Will post a full update when I have their training journals handy lol __________________ My Training Log ps it's Graham - not Graeme, Grayum, Gray M, Greyham, Grayim, Graium, Gwaijum, Graehim, Grayomme, Grweigham, Grahamilyich, Graierm, Grejahim, Graijum, Greyhame, Grauuuuuuum, Greyumme, grayherm, Groinmeh, goraemon, Graom, graie-em, Gromon, groman, grahom, Greyman, Gurahama, Gr-aeiou-m, grahomey, Grayam, Gragham, Groin-man, Grayman, Greyheim, Graighsuehansehsuosasdfphanuyuam , GRAYON, GranshsyaududgsyzhsidhsysysvsuzisjgatOqpsjdusgak71 73826):&/&/'yham, Graghom, Gramson, gramham, Grayhum, Grahamilyavich, gameraham, Grajhuiom, Gramsky, Garahaama, Ghraggerm, Grey ... hound, Gramps, grahamburglar, Graerm, Greyem, Grahhjnem, greylam, graelyham, Grumski, Grimmyaihme, greyum, gargamemgneh, ghrayum, Gargomel, grehyim, greeame, grah, Greyhume, burgermeister, graahummer, graynmun, greyskull , GrahamBurgler, grayem, grambum or Hambs

22-06-2011, 03:23 PM	#3 (permalink)
eje Elite Member Join Date: Jul 2009 Gender: Posts: 828	You are such a ladies man Graham....lol...will be keeping an eye on your girls and their progress....

06-07-2011, 09:48 PM	#9 (permalink)
Hirdy Super Member Join Date: Nov 2010 Location: Cheltenham (Melbourne) Gender: Posts: 444	Im still waiting on an update here G... __________________ ************** SQ: 3x5 @112.5, Bench: 2x5 @77.5 DL: 1RM@155 BW: 83kg Training Diary:http://ausbb.com/member-training-dia...h-mission.html

06-07-2011, 10:45 PM	#10 (permalink)
Grippy Active Member Join Date: Nov 2009 Location: Adelaide Gender: Posts: 1,333	and pics __________________ My 2012 Transformation S - 170 / D - 212.5 / B - 115 / BW - 90