Give this lifting newbie some goals :)

MrsBingley

I have been doing weight machines semi - regularly for a few months now, but I just started compound lifts with free weights and Smith machine over the last month. To be honest, besides being trained for proper form by the gym peeps, I don't know what I'm doing. I have no idea what a realistic weight goal/reps goal should be. Any input is appreciated.

I am 32, female 5' 5" 177 lb currently

Here is what I am doing now:
I lift 4 days in a row each week, alternating between upper body and lower body (2 days of each)
I do: bench press: bar+35 3 sets of 4
Lat pull down machine: 80 lb 3 sets of 8 (if I try 90, form suffers, for now)
Pull up with 100 lb counter weight: 3 sets of 4
Flys with 20 lbs: 3 sets of 4

Sumo squats with kettlebell: 40 lb 3 sets of 8
Squats with Smith machine: I only add 30 lb if I'm trying to get my butt below parallel. I can add 60 if going to parallel
I do calisthenics too, like "frog leaps " (last half of a burpee)
I just started deadlifting: bar+40 lb 3 sets of 8

How much should I be able to work up to?
I eat maintenance calories on lift days and a deficit of about 500-800 on rest days. I should be in total maintenance by new years or close to it.

EtA: my diary is open, I think. Feel free to critique my macros.

Oh crap, this was supposed to be in fitness. Is there a way to move besides deleting and starting over?

TR0berts

Give StrongLifts, Starting Strength, and New Rules of Lifting For Women (NROLFW or NROL4W) a look.

And, while we're at it, get rid of the Smith machine when doing your squats.

MrsBingley

That is all the gym at work has I will try to get squats in when at the family gym once in a while.

The work gym is tiny, they don't have a squat rack. Can I just free weight it?

EtA: thanks for the recommendation

TR0berts

Oh. In that case, I guess - as long as you're still new to squats - the Smith might be OK. The other option(s) would be to try dumbbell or goblet squats. I would say front squats, but you'd need to get the bar into position, which would be difficult with no power cage or squat rack.

BTW - I don't understand this part of your OP:

Lat pull down machine: 80 lb 3 sets of 8 (if I try 90, form suffers, for now)
Pull up with 100 lb counter weight: 3 sets of 4

They sound like the same thing, using the same machine. My guess is the first one is a wide-grip? And the second is normal? Or is the second one with your palms facing you? This would be similar to a chin-up, not a pull-up. And that would make sense in that you could do more weight. Just curious.

MrsBingley

Oh. In that case, I guess - as long as you're still new to squats - the Smith might be OK. The other option(s) would be to try dumbbell or goblet squats. I would say front squats, but you'd need to get the bar into position, which would be difficult with no power cage or squat rack.

BTW - I don't understand this part of your OP:

Lat pull down machine: 80 lb 3 sets of 8 (if I try 90, form suffers, for now)
Pull up with 100 lb counter weight: 3 sets of 4

They sound like the same thing, using the same machine. My guess is the first one is a wide-grip? And the second is normal? Or is the second one with your palms facing you? This would be similar to a chin-up, not a pull-up. And that would make sense in that you could do more weight. Just curious.

Um, the first one I am seated, the grip is wide and as I add weight, resistance goes up.

The second one is just a pull up, arms in front, narrow grip, palms facing away, but I have the counter weight which reduces the resistance as I cannot do full body weight pull ups. (Essentially I am lifting 77 lbs of my body weight)

I'm sorry, I don't even know what the stuff is called

TR0berts

Oh, duh... The "duh" is aimed at myself.

I know what you mean now. That's called an assisted pull-up. Not sure why I couldn't figure that one out.

TR0berts

I realize I never actually answered your question(s) regarding goals.

The reason I pointed you towards StrongLifts and Starting Strength is the simple fact that for every workout, you do more weight than your last.

That's pretty much your goal - do more than last time. For some things, that'll be more weight. For others, maybe do more reps. Progression is the goal. As long as you progress, it's good.

MrsBingley

Thanks