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TOPIC: Lady Lifters - Tell me what you lift.

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June 7, 2012 8:12 AM
So as somewhat of a newbie to lifting (started in Feb) I'd like to know how much everyone is lifting, how many reps, and how long have you been lifting. And....do you follow a lifting program.


Bench Press:
Bicep Curl:
Shoulder Press:
Lateral Raises:
Skull Crushers:
Tricep Pulldowns:
Wide Grip Lat Pulldown:
Barbell Row:
Incline Dumbbell Flyes:
Upright Row:
Shoulder Shrug:
Seated Cable Row:
Squats:
Standing Calf Raises:
Deadlift:
Leg Press:

Feel free to add more.
June 7, 2012 8:20 AM
I'm following the program from the book "New Rules of Lifting for Women." I completed it once and I'm doing it for the second time. Started lifting heavy in Aug. 2011. Obviously, the amount of weight I lift depends on how many reps I'm doing. The program varies the number of sets and reps.
June 7, 2012 8:25 AM
Hey girl, I'll start off--this was all pre-shoulder injury, cuz you know I'm lifting light right now till that heals. I do 4-5, exercises, 4 sets of each exercise, and work 1-2 bodyparts in each workout.

Bench Press: 85 lbs--8 reps
Bicep Curl: 50 lb barbell--10 reps
Shoulder Press: 20-25 lb dumbbells--8-10 reps
Lateral Raises: 12-15 lbs--12-15 reps
Skull Crushers: 40 lb barbell--15 reps
Tricep Pulldowns: 40-50 lbs--15 reps
Wide Grip Lat Pulldown: 90-100 lbs--10 reps
Barbell Row: 70 lbs-10 reps
Incline Dumbbell Flyes: 17.5-20 lbs--15 reps
Upright Row: 40-50 lb barbell--10-12 reps
Shoulder Shrug: i don't do these
Seated Cable Row: 100 lbs--10 reps
Squats: dont' have a squat rack, so I do these with 60-70 lbs on Smith machine, or with 20-25 lb dumbbells
Standing Calf Raises: I do these on Smith machine as well, with 90-140 lbs
Deadlift: i don't do these due to a lower back injury
Leg Press: platform + 270 lbs--15 reps
June 7, 2012 8:43 AM
I'm not sure if you're just curious or if you're looking for advice, but since I'm a know-it-all I'm going to give advice anyway.

As a beginner you should be doing heavy enough weight that you can do 12 reps of each exercise with the last three reps being difficult. If the last three aren't difficult and you can get to 15 reps, you need to go up in weight. Form is what's more important here. If you have the right form you'll be able to get to the right weight. For example, if you're swining the weights up on your bicep curls instead of doing a controlled movement then the weight you're using isn't accurate.

But to answer your original question:

Bench Press: 50 lbs--3 sets of 12 reps
Bicep Curl: 20 lb dumbbells 3 sets of 12 reps
Shoulder Press: 20 lb dumbbells 3 sets of 12 reps
Lateral Raises: 10 lbs 3 sets of 12 reps
Skull Crushers: 20 lbs 3 sets of 12 reps
Tricep Pulldowns: 40 lbs 3 sets of 12 reps
Wide Grip Lat Pulldown: 55 lbs 3 sets of 12 reps
Barbell Row: 40 lbs 3 sets of 12 reps
Incline Dumbbell Flyes: 10 lb dumbbells 3 sets of 12 reps
Upright Row: 40 lbs 3 sets of 12 reps
Shoulder Shrug: n/a
Seated Cable Row: 40 lbs 3 sets of 12 reps
Squats: 20-25 lb dumbbells as we don't have a squat rack and i refuse the smith machine 3 sets of 12 reps
Standing Calf Raises: 15 lb dumbbells, i do 15 slow, 10 quick with toes pointed forward, out, then in (p90x version)
Deadlift: 40 lbs 3 sets of 12 reps
Leg Press: 110 lbs 3 sets of 12 reps

This is typically what I do on these when I am pairing these exercises with other exercises, these aren't my MAX. I do a lot of p90x exercises too, I really enjoy them.

Hope this helps you!!

EDIT: I've been lifting since 2005 but with different variables such as college, CPA Exam, and a job where I travel about 30% of it, my amount of weight I can lift has fluctuated significantly over the years.
Edited by wareagle8706 On June 7, 2012 8:45 AM
June 7, 2012 8:45 AM
I love your numbers Darla especially the 100 lb ones for lat pulldowns and cable row. That is very impressive.

Here are my numbers:

Bench Press: 80 lbs (doing 5x5 method here)
Bicep Curl: 35 lbs (3x10)
Shoulder Press: 25 lbs (3x8) - just moved up to 25 lbs - working on getting in 3x10 reps
Lateral Raises: 12.5 lbs (3x10)
Skull Crushers: 30 lbs (3x10) - will be moving up to 35 lbs as 30 is too light.
Tricep Pulldowns: 35 lbs (3x12)
Wide Grip Lat Pulldown: #6 - not sure if that correlates with 60 lbs (3x10)
Barbell Row: 50 lbs - moving up to 60 lbs (3x10)
Incline Dumbbell Flyes: 15 lbs (3x10)
Upright Row: 50 lbs (3x10)
Shoulder Shrug: 30 lbs barbells (3x10)
Seated Cable Row: #5 - (3x10)
Squats: 125 lbs (doing 5x5 method)
Standing Calf Raises: 250 lbs (3x15)
Deadlift: 125 lbs (4x8)
Leg Press: 250 lbs (3x10)
June 7, 2012 8:49 AM
QUOTE:

I'm not sure if you're just curious or if you're looking for advice, but since I'm a know-it-all I'm going to give advice anyway.

As a beginner you should be doing heavy enough weight that you can do 12 reps of each exercise with the last three reps being difficult. If the last three aren't difficult and you can get to 15 reps, you need to go up in weight. Form is what's more important here. If you have the right form you'll be able to get to the right weight. For example, if you're swining the weights up on your bicep curls instead of doing a controlled movement then the weight you're using isn't accurate.

But to answer your original question:

Bench Press: 50 lbs--3 sets of 12 reps
Bicep Curl: 20 lb dumbbells 3 sets of 12 reps
Shoulder Press: 20 lb dumbbells 3 sets of 12 reps
Lateral Raises: 10 lbs 3 sets of 12 reps
Skull Crushers: 20 lbs 3 sets of 12 reps
Tricep Pulldowns: 40 lbs 3 sets of 12 reps
Wide Grip Lat Pulldown: 55 lbs 3 sets of 12 reps
Barbell Row: 40 lbs 3 sets of 12 reps
Incline Dumbbell Flyes: 10 lb dumbbells 3 sets of 12 reps
Upright Row: 40 lbs 3 sets of 12 reps
Shoulder Shrug: n/a
Seated Cable Row: 40 lbs 3 sets of 12 reps
Squats: 20-25 lb dumbbells as we don't have a squat rack and i refuse the smith machine 3 sets of 12 reps
Standing Calf Raises: 15 lb dumbbells, i do 15 slow, 10 quick with toes pointed forward, out, then in (p90x version)
Deadlift: 40 lbs 3 sets of 12 reps
Leg Press: 110 lbs 3 sets of 12 reps

This is typically what I do on these when I am pairing these exercises with other exercises, these aren't my MAX. I do a lot of p90x exercises too, I really enjoy them.

Hope this helps you!!

EDIT: I've been lifting since 2005 but with different variables such as college, CPA Exam, and a job where I travel about 30% of it, my amount of weight I can lift has fluctuated significantly over the years.


Thanks. I'm more curious because when I started I jumped into the Jamie Eason program at Phase 2 and did that for awhile and then I did her 30 day boot camp type program and now I'm doing a split program. After this there is another program I have my eye on. I'm just curious as to how I fit in with other lady lifters.
June 7, 2012 8:50 AM
I have a lot of knowledge from working at a physical therapy center for 3 years, I learned some stuff in school, and for track. Lifting actively for 2 month. Currently following a fat loss program by Jamie Eason on bodybuilding.com but transitioning to her LiveFit Trainer next week.

Dumbbell Bench Press: 20lb dumbbells
Bicep Curl: 15lb
Push Press: 45lbs
Lateral Raises: 10lbs
Wide Grip Lat Pulldown: 48lbs
Barbell Row: 55lbs
Seated Cable Row: 60lbs
Standing Calf Raises: 60lbs
Deadlift: 55lbs
Leg Press: 140lbs

Circuit style weight lifting, 3 rounds, 10-12 reps on each exercise. I do a upper lower split, then a total body day.
June 7, 2012 8:51 AM
Bench press: 50 lbs.
Bicep curl: 25 lbs.
Shoulder press: 25 lbs.
Lateral raises: 15 lbs.
Bent-over row: 50 lbs. - almost at 60
Squats: 50 lbs. (with dumbbells)
Deadlifts: 50 lbs. - almost at 60 (with dumbbells)
Pullovers: 40 lbs.
Reps vary with the program I'm doing.

I completed NROL4W and used kettlebells for awhile. Now I'm doing some glute-focused workouts from Bret Contrera's blog. I plan to start a upper/lower split routine in August/September. I've only been lifting for ten months but love it. I've gained strength and self-confidence.
Edited by blonde71 On June 7, 2012 8:52 AM
June 7, 2012 8:52 AM
Bump!

I just sent this to my PT - I pay him to keep track of all of this information for me. wink wink wink

Will post later.
June 7, 2012 8:52 AM
Bicep Curl: 20-25lbs 2 sets 20 reps
Tricep Pulldowns: 70lbs 2 sets 15 reps
Wide Grip Lat Pulldown:80lbs 2 sets 20reps
Bentover Dumbell Row: 35lbs each side 3 sets 10-12reps
Incline Dumbbell Flyes: 17.5lbs 3 sets 20reps
Seated Cable Row: 60lbs 3 sets 15-20 reps
Squats: 40lbs 3sets 20 reps
Standing Calf Raises: 190lbs 2 sets 15 reps
Leg Press: 300lbs 2 sets 5 reps
June 7, 2012 9:00 AM
Bench Press: I use Dumbbells 30-35lbs each 3 sets of 7
Bicep Curl: don't do
Shoulder Press: 25 lbs each 3 sets of 7
Lateral Raises: don't do
Skull Crushers: don't do
Tricep Pulldowns: don't do
Wide Grip Lat Pulldown: The machine I use doesn't list weight. Just has a pin so I'm assuming #7 is 70lbs 3 sets of 7
Barbell Row: 95 lbs 2 sets of 10
Incline Dumbbell Flyes: don't do
Upright Row: don't do
Shoulder Shrug: don't do
Seated Cable Row: don't do
Squats: I do hack squats with a barbell 120 3 sets of 7
Standing Calf Raises: don't do
Deadlift: 175 3 sets of 7
Leg Press: 200 3 sets of 7

whoops forgot to add this:

Been lifting at the gym since February of this year. Went on a bulk program and about three weeks ago I started my cut program. That's why most of these I don't do. I took the basics of the stronglifts program and added a workout to each to create a superset.
Edited by fakeplastictree On June 7, 2012 9:04 AM
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June 7, 2012 9:01 AM
Bump :) Once I am done with the program I am on now I am going to start lifting! Just bought the New Rules of Lifting for Women and waiting for it to come in the mail!
  10175388
June 7, 2012 9:04 AM
Most of these are one rep maxes unless it says otherwise.

Bench Press: 90lbs (I can do more but I just added this into my routine last month)
Squat: 185lbs
Deadlift: 220lbs
Strict Overhead press 75lb
Power clean 85
Power snatch 75
Barbell Row: 80lb
Leg Press: last time I did it I was at 230 for 3-5 reps, but its been months.
Turkish get up: 36lb is the most I tried.
Lat pull downs I was doing 90lb 5 x 3 until I started doing pull ups instead.

Right now the program I'm doing is Wendler's 531two days a week and crossfit three days a week.

Oh yeah I'm 5'3 and 132lbs right now trying to get down to 125.
Edited by victoria4321 On June 7, 2012 9:04 AM
June 7, 2012 9:04 AM
bump
June 7, 2012 9:10 AM
I love seeing all the strong ladies out there.
June 7, 2012 9:10 AM
I am in week 3 of Stronglifts 5X5 and started from the bar (45 lb) on day one. I have had to reduce some of my weight to re-train, so these numbers are back down on Squats and deadlift from what I have done in the past:

All are at 5 sets of 5 reps, except deadlift, which is only 1 set of 5 reps

Barbell Squat: 70 lbs
Barbell Bench Press: 65 lbs
Barbell Bent Over Row: 65 lbs

Barbell Overhead Press: 55 lbs (I'm stalled on this one right now)
Barbell Deadlift: 110 lbs

Edit: I just realized I didn't use your list, I'm sorry!! flowerforyou
Edited by ZoeLifts On June 7, 2012 9:15 AM
June 7, 2012 9:12 AM
I started with NROLW about 6 months ago and recently switched over to Strong Lifts for more simplicity. But here's where I'm at:

Bench Press: 80 I use dumbbells and swiss ball
Bicep Curl: 25
Shoulder Press: 25
Lateral Raises: 20
Skull Crushers: 20
Tricep Pulldowns: don't do these often.....i'm not sure of my #'s
Wide Grip Lat Pulldown: 190
Barbell Row: 50
Incline Dumbbell Flyes: 30
Upright Row: 30
Shoulder Shrug: 30
Seated Cable Row: 190
Squats: 80- I use dumbells here also so 40 each side
Standing Calf Raises: 50
Deadlift: 90
Leg Press: don't do these

will add step-ups: 80 also with 40 lb dumbbells each hand
I also do lots of varied body weight push ups and inverted rows...still working on mastering a full un assisted pull up!
June 7, 2012 9:15 AM
My routine is a bit simpler, but this thread is full of awesome.

Stronglifts 5x5 (5 reps, 5 sets)
Squats: 80 lbs
Bench: 75 lbs
Pendlay Row: 75 lbs
Overhead Press: 60 lbs
Deadlifts: 120 lbs (only 1 set of 5 reps)

ETA: I started Stronglifts on March 22. I'm looking to lose about 40 more pounds, but I'm hoping I won't need to lose that much in order to love my body. I'm not sure I trust MFP BMI calculators.
Edited by Qarol On June 7, 2012 9:40 AM
June 7, 2012 9:20 AM
Stronglifts 5x5 (5 reps, 5 sets)
Squats: 115 lbs
Bench: 85 lbs
Pendlay Row: 85 lbs
Overhead Press: 60 lbs
Deadlifts: 115 lbs (only 1 set of 5 reps)
June 7, 2012 9:25 AM
I'm four workouts in the NROL4W - excuse the weird lbs, I had to convert them from kg.

Shoulder Press: 11
Wide Grip Lat Pulldown: 49
Seated Cable Row: 44
Squats: 55
Deadlift: 55

Wow, my numbers look tiny. I've done weight lifiting before but I was on a pretty big calorie deficit and always found it really hard. Now I'm on 2000+ calories on the NROL4W I'm improving really quickly.
June 7, 2012 10:06 AM
I have never lifted weights in my life until I signed up with a Personal Trainer.


Bench Press: 100lbs

Bicep Curl: (Seated 20lbs 10-12 reps) Standing 25lbs 20 reps

Shoulder Press: (Standing/15lb Dumbells 15 reps. Seated 20lbs 8-10 reps)

Lateral Raises: 12lbs Dumbells 30 seconds. 3 sets

Skull Crushers: Dont Do

Tricep Pulldowns:60lbs 15 reps

Wide Grip Lat Pulldown: 70lbs 8 reps

Barbell Row: 35lbs 30 seconds 2-3 sets

Incline Dumbbell Flyes: 15lb Dumbells 12-15 reps

Upright Row:40lbs 12 reps

Shoulder Shrug:Dont DO

Seated Cable Row: Dont Do. (Standing cable row/12-15 reps 30-50lbs

Squats:75lbs Back Squats 45lbs Front Squats

Standing Calf Raises:Dont Do. Donkey Calf Raises 120lbs/Seated calf raises 35lbs

Deadlift:Dont Do. Kettle Bell Deadlift/25lbs each

Leg Press:400lbs

I love the gymnastic rings & climbing rope. Excellent upper body workout. I even bought them for at home use.
Edited by staceyseeger On June 7, 2012 10:13 AM
June 7, 2012 10:39 AM
I've developed my own lifting routine... tweak it here and there when I need to fix certain parts.. or if I find one weak..

Bench Press: 60lbs Dumbbells (120lbs) 4x6 or 135 Barbell 4x8
Bicep Curl: 30lbs 4x6
Shoulder Press: 35lbs 4x6
Lateral Raises: 15lbs 3x8
Skull Crushers: Don't do
Tricep Pull-downs: 50-70lbs 4x6-8
Wide Grip Lat Pull down: 110lbs 4x8
Barbell Row: 95lbs 4x6
Incline Dumbbell Flys: 40lb dumbbells 4x6
Upright Row: 85 lbs (machine) 4x8
Shoulder Shrug: 50lbs 3x10
Seated Cable Row: 100lbs 4x6-8
Squats: 185lbs 4x6-8
Standing Calf Raises: don't do... use a leg press machine and use 145lbs 3x15
Deadlift: I do these rarely mostly to just tighten the back
Leg Press: Usually do these as part of a cool down after squats.. 145lbs 3x10
Edited by JenaeSmith On June 7, 2012 10:42 AM
  3241288
June 7, 2012 10:51 AM
This is really embarrasing as my numbers are really low, but, i'd like to stay accountable and they are increasing every day! :D
I originally started the NROLFW plan but have kind of modified it. ;)

3 sets of 8

Bench Press: 65
Bicep Curl: 25 each arm
Shoulder Press: 25 each arm (dumbell)
Tricep Pulldowns: 55
Wide Grip Lat Pulldown: 95
Upright Row: 90
Shoulder Shrug: 45 each side
Squats: 140
Standing Calf Raises: 90 pounds
Deadlift: 125
Leg Press: 160
Edited by rainbowbow On June 7, 2012 10:53 AM
  7740730
June 7, 2012 10:57 AM
Hi! I started lifting heavy March '12. I'm using Tom Venuto's plan as outlined in The Body Fat Solution.
I cycle between 2 semi-full-body split superset workouts. I do 4 weeks at 3 sets 12-15 reps & 4 weeks at 3x6-8. This is what I'm doing now. (I'm in the low rep phase) All dumbbells except deadlifts, and no machines. I work out at home alone :)

(If 2 DBs I added them together to get one amount)

Squats 70 (butt to the ground)
Split squat/static lunges 70
Row 35
Bench Press 60
Calf raises 40
Romanian dead lift 80, but I was trying out my new barbell. I could do 12 reps, so I need to move up.
shoulder press 50
pullover 40
bicep curls 25
tricep extensions 20

This is a fun thread. You guys are giving me something to shoot for!
June 7, 2012 11:01 AM
Wow - you all ROCK! I'm getting there, but I thought I was strong for a girl, but wow!

Off to friend you guys!!

And notice I didn't put my weights...I still have a WAYS to go! I am doing New Rules of Lifting Weights for Women, then plan to switch to Stronglifts.
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