Everyone's numbers/routine
Replies
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5'9" and 150lbs, 31 year old female (I hope that obvious but you never know)
I don't know if I'm really a "bodybuilder" but I lift weights 3 times a week and am trying to build muscle so I guess so, plus I noticed this group has a lot of the people I generally try to take advice from.... I just started back lifting weights (after pretty much a 8-ish year gap in) October. I'm also following the New Rules program.
I'm trying to lift Mon, Wed, Fri. I usually follow that with 30min stead state cardio. Then maybe 45 minute cardio including HIITs on Sunday. I'm trying to "bulk" over the winter hopefully gaining no more than 5-10 pounds.
Monday on deadlifts I did 1 set of 10 at 115 and 2 sets at 105. So Jefit tells me that about the same as a one-rep-max of 153.
It also tells me my 1RM is 127 for squats.
Not benching right now, but I was proud of myself for doing 3 sets of 8 real pushups the other day. Yes, that's kind of sad....0 -
5'9"
150lbs
Flat Bench - Barbell = 255 x 3
Flat Bench - Dumbells = 90 x 5
Squat = 285 x 5
Deadlift = 305 x 1
Military Press = 185 x 5
Leg Press = 395 x 5
Bicep curl - Barbell = 100 x 3
Weighted Pullups = 45 x 3
Weighted Dips = 45 x 50 -
I started lifting 3 months ago. I enjoy the heck out of it.
Supplements - whey, creatine mono (2.5g), lots of water
I alternate Lifting and Cardio days, lifting Mon/Wed/Fri
Monday - PowerCleans 4x6 final set for 115 lbs
Wednesday - Incline Leg Press Dead 4x6 final set for 665 lbs
Friday - Deadlifts 4x6 final set for 225 lbs
All three days
Flat bench dumbbell press 3x8 70 lbs on final set.
Incline Dumbbell Flies 1x8
Lat Pull Down 2x8
Seated Cable rows or Bent Over barbell 2x8
Back butterfly 2x10
Lateral Dumbbell raises 2x10
Hammer Curls 2x10
Cable Triceps Pulldowns 2x100 -
kaitlinj: lower body possibly bulgarian split squats. You will still need some weight soonish though but they're pretty hard.
Rachel6503: as long as your are progressing then that's all that matters
fpacudan: how long have you been lifting for? Good numbers! Especially the military press!0 -
I lifted for about 4 years, took several years off to focus on College, got back into it 8 months ago.0
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Good idea. Thanks. Last time I did split squats I remember being sore for quite some time.kaitlinj: lower body possibly bulgarian split squats. You will still need some weight soonish though but they're pretty hard.0 -
Hi!
Been lifting now for 2 years also. Few injuries have also hampered me a little but goin okay i think.
Normally following stronglifts. Have also used 531 a fair bit.
Current numbers sit at:
Deadlift: 187.5kg (412.5lbs) 170x3
Squat: 120kg (264lbs) 100 x 8
Bench: 93.5kg (205.7lbs) 90 x 2
Military press: 62.5kg (137.5lbs) 60 x 2
Powerclean: 82.5kg (181.5lbs)
Bb curls: (sometimes) 45kg x 5 prefer to do chins and pullups.
Have had a inflamed quad tendon for near 2 months now. Almost back to 100% now, and will probably switch to front squats. Tall guy, long limbs, hence the deadlift imbalance! Its also the favourite haha. Hoping to crack 200kg by january. And from there, the goal is 500lbs.
Joined this group as next years goal is to put on another 5-6lbs of real muscle minimum. Leaning out at the moment, current stats sit at 85kg (187) and ~20%. Cutting to below 15 or better. Which is about 5kg of lard thats going to be leaving me. I dont think ill get too much stronger in the next few months...but ill be trying
Supps: scivation bcaa's, some whey, fish oil.0 -
XFitMojoMom: how long have you been lifting? Very impressive numbers!
Since I've been crossfitting - about 15 months. I have to credit Crossfit though, because it's incredible how quickly your strength increases using their training methods.
But those numbers are pounds and not kilos. I'm a bit thicker of a girl so naturally I'll be able to lift a little more than my slender sisters. I find I'm upper body weak - I can only do assisted (band) pull ups, have trouble with regular push ups. Oddly enough I'm really close to a full Handstand Push Up.
I used to supplement with Optimum Nutrition BCAA 12,000 and Beta Alanine, but I did find it did much but give me an (annoying) runny nose through my WOD's.
I've heard a lot about Jack3d - is this a fat burner?0 -
I've heard a lot about Jack3d - is this a fat burner?
It's a preworkout.
basically a stimulant, so I guess it could supress your appetite and aide in losing weight a bit.
It's got caffeine and 1,3 dimethylamylamine. Some people crash off of 1,3. Some don't.
I'm not a huge fan of Jack3d personally.0 -
Just for those who say "i'm not really a bodybuilder", yes you are. There are different levels of bodybuilding, I count anyone who's trying to build muscle and get more lean a bodybuilder. After all, you are trying to build muscle and build a better physique. You don't have to be trying to get into competition level shape to be a bodybuilder.0
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Just for those who say "i'm not really a bodybuilder", yes you are. There are different levels of bodybuilding, I count anyone who's trying to build muscle and get more lean a bodybuilder. After all, you are trying to build muscle and build a better physique. You don't have to be trying to get into competition level shape to be a bodybuilder.
^^ This0 -
I think I'd feel weird telling people "I'm a bodybuilder".... I already feel weird drinking protein shakes at school. I blame society and mainstream society's dislike of muscular women.....
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I think I'd feel weird telling people "I'm a bodybuilder".... I already feel weird drinking protein shakes at school. I blame society and mainstream society's dislike of muscular women.....
You should've heard my husband when my package from Bodybuilding.com arrived the other day! I was like geez, it's protein powder!!! Yummy yummy protein powder!!!0 -
I'm embarrassed to chime in but I'm gonna do it anyway, just as a measure of where I'm at now. I'm Elizabeth, 46 yo, doing New Rules since mid-August. Started doing the program in our office building's basement gym with dumbbells only - they have no barbells - and joined a Crossfit gym about a month ago so now I have access to barbells, squat rack, etc.
I use various protein powders, am trying to build up an arsenal of high protein, low cal varieties - just tried Isoflex Peanut Butter Chocolate with my oatmeal this morning - very good. I also take 1 tsp. creatine/day, vitamins D & B and am taking Glucosamine/Chondroitin to see if it helps my finicky knees.
Now the embarrassing part: (note: these are the lifts in Stage 3 of NROLFW, somewhat modified)
DL/bent over row: 85#
Lat pulldown: 75#
Good mornings: 75#
One-armed DB snatch: 20#
DB incline BP: 20# dbs
There are others, but a lot of the Stage 3 exercises use body weight or uses low weights/high reps. Next week I'll be back to more typical BB exercises like front squat push press, lunges, DL, split squats and I'm curious to see my strength gains over the past month.
I have a long way to go.
Oh yeah, I do NROLFW MWF, interval cardio at least one other day and now that it's backpacking season, try to hit the trail on the weekend.0 -
Nothing to worry about, you would be surprised how many women can't lift what you're doing. Good work, great book to get started with as well.I'm embarrassed to chime in but I'm gonna do it anyway, just as a measure of where I'm at now. I'm Elizabeth, 46 yo, doing New Rules since mid-August. Started doing the program in our office building's basement gym with dumbbells only - they have no barbells - and joined a Crossfit gym about a month ago so now I have access to barbells, squat rack, etc.
I use various protein powders, am trying to build up an arsenal of high protein, low cal varieties - just tried Isoflex Peanut Butter Chocolate with my oatmeal this morning - very good. I also take 1 tsp. creatine/day, vitamins D & B and am taking Glucosamine/Chondroitin to see if it helps my finicky knees.
Now the embarrassing part: (note: these are the lifts in Stage 3 of NROLFW, somewhat modified)
DL/bent over row: 85#
Lat pulldown: 75#
Good mornings: 75#
One-armed DB snatch: 20#
DB incline BP: 20# dbs
There are others, but a lot of the Stage 3 exercises use body weight or uses low weights/high reps. Next week I'll be back to more typical BB exercises like front squat push press, lunges, DL, split squats and I'm curious to see my strength gains over the past month.
I have a long way to go.
Oh yeah, I do NROLFW MWF, interval cardio at least one other day and now that it's backpacking season, try to hit the trail on the weekend.0 -
Oh wow, just found this group. I used to lift weights in high school and that was a few years back so I can't remember the numbers. I know I loved it. My husband and I have just purchased a bench along with some weights on which we train. I am looking to lose another 30lbs... And build my muscles at the same time. I know you can't gain on a deficit but I want to build strength as I lose this weight. I am on week 5 of p90x and will continue with the program alongside 3 -4 days weight training. I will post my lifting numbers when I have them. Are weights are kilos so I am going to have to convert the numbers.
Really looking forward to learn from you more experienced lifters.0 -
Nothing to worry about, you would be surprised how many women can't lift what you're doing. Good work, great book to get started with as well.
No doubt. My good mornings aren't much better than 75 pounds.0 -
Nothing to worry about, you would be surprised how many women can't lift what you're doing. Good work, great book to get started with as well.
No doubt. My good mornings aren't much better than 75 pounds.
Love you guys! thx0 -
XFitMojoMom: that is awesome progress! You must have some good coaches for sure. And yeah, I realised they were lbs. If they were kg's I think you could be up there with the strongest women in the world!
elizabethblake: we all have to start somewhere. When I started I was 20kg (44lbs) heavier than I currently am and benching pressing about 35% of my current 1rm. Patience + persistence = progress. And you're already in a better position to achieve your goals by reading NROLFW rather than hitting the elliptical for 2hrs everyday
lilyinlove: Doing P90x & resistance training 3 days a week is pretty intense. Don't forget your rest I found when I did P90x it was really draining over time. You could probably space each "week" out into 2 and do weight training also which would probably help. P180x I will call my program 0 -
great article on the topic of beating yourself not comparing yourself to others
http://traineradvice.blogspot.com/2011/11/me-today-vs-me-yesterday.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+TrainerAdvice+(John+Izzo's+Trainer+Advice)0 -
Nice find chris.
75lb good morning? I dont beleive that! Especially seeing as i can good morning my own body weight!!0 -
Supplements: Just whey/casein protein powder.
Routine: Don't have a set in stone routine as the days changes every week but I usually train 3-4 times a week, Mon-Fri.
Day 1: Bench press, Squats, Triceps (cable pushdowns and dips)
Day 2: Shoulder press, assisted pull ups, lat pull down, reverse pec deck
Day 3: Deadlifts, bicep curls, and (unless day 2+3 mix) abs
Day 4: Bench press, Squats, Triceps (cable pushdowns and dips)
Sometimes I'll do other chest exercises alongside bench 1x a week such as incline/decline/pecdeck
If I only have 3 days, I'll mix day 2 and 3 together and miss out abs.
Goals: Trying to work on building muscle at the moment, hopefully get my strength up quite a bit, cutting after Xmas. By then I would like to: Squat 132, deadlift 176, and would love to have 1 rep max of 132 on bench but it'll probably be more like 127 (I don't do really low reps for squat and deadlifts so the goals for those are 4+ reps)
Current numbers: Bench: 110 x 3
Squat: 121 x 6
Deadlift: 154 x 80 -
wow.... now I AM embarrassed to post. I see some chicks in here are pushing around way more weight than I am........
I am 6 ft tall down to 169 (from 230)
whey protein to try to keep my numbers up.
consuming 1730 calories a day.....
I have only been lifting for 2 months.
I started with just bar weight on everything and I will list my current completed lift weight after each excercise.
I am lifting 5x5 adding 5 lbs every day I lift to completion
full squats 85lbs
dead lift 130 lbs
bench press 120 lbs
Barbell bent row 120 lbs
various abs till abdominal failure
pull ups ( 3 sets of as many as I can...)
standing overhead barbell press 80 lbs
then either standing barbell bicep curls or pec flys ( 70 and 130 respctively)
Keep it up
Nick0 -
wow.... now I AM embarrassed to post. I see some chicks in here are pushing around way more weight than I am........
I am 6 ft tall down to 169 (from 230)
whey protein to try to keep my numbers up.
consuming 1730 calories a day.....
Why are you only consuming 1730 cals/day. You are already underweight for your height, if anything you should be eating closer to 2730, I am 5'6" 140 and net over 1900/day (total intake ranges from 1900-2300) protein wont do much to keep those numbers up, if you are referring to your weight, unless you are eating at a caloric surplus.
Since you have only been lifting for a couple of months you should see gains in your lifts pretty quick, so stick with it and you will get keep increasing.0 -
I don't know how you figure that I am under weight? Quick google on healthy weight for a given height yields the following.
"According to your height of 6' 0" your ideal healthy weight is 165 pounds. Your recommended weight range is between 147 and 183 pounds.
This was calculated using Hamwi formula, a simple formula commonly used by many clinicians."
from http://www.healthstatus.com/cgi-bin/calc/calculator.cgi
but anyways, I am still in a 1 lb/week deficit range and plan to maintain till I can start seeing ab definition or hit 12% Body fat. then I will up calories and work on bulking for a few months. While I would LOVE to get way stronger, right now I feel it is more important to maintain strength while shedding fat. I try to eat 1 gram of Protein / lb of body weight which equates to about 40% of my diet , but I do have a hard time hitting that because I like my carbs....
Not trying to be argumenative, Id love to hear some advice, even if it is critical. getting a free BF test this afternoon to see where I am at. its just an electronic one, but I don't feel like spending $30 for a caliper test.0 -
great article on the topic of beating yourself not comparing yourself to others
http://traineradvice.blogspot.com/2011/11/me-today-vs-me-yesterday.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+TrainerAdvice+(John+Izzo's+Trainer+Advice)
Love that article! Didn't know that Schwarzenegger is responsible for UAB's athletics program (my alma mater)!
Yeah, considering I've only been lifting 3 months, I'm happy with my progress and excited to see where I'm at this time next year. :happy:0 -
Here is how I came to that conclusion that I think you are already slightly below weight (unless you are small framed then you are pretty much ideal):
A general rule of thumb is that at 5' a man should be 106 lbs and add 6 lbs/inch in heights. So at 6' your ideal weight would be 178 lbs (106 + 12*6). For a woman it is 100 lbs at 5' and add 5 lbs/inch so a 6' woman should be 160 (100+5*12). If you are small framed you could be up to 10% lower and if you are large framed or muscular , 10% higher which would give you a range of 160-196.
The site you quoted gives the same results for male and female, so I would think it is defaulted to female or is based on BMI and we all know that BMI is BS.
How much more are you looking at losing? Here is a guide to safe caloric deficits based on how much you have to lose:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
I don't think you should set your goal to lose more than 0.5 lbs/week, and make sure you eat back your exercise calories. Not getting enough cals may cause you body to burn precious muscle along with the fat you are trying to lose.0 -
Here is how I came to that conclusion that I think you are already slightly below weight (unless you are small framed then you are pretty much ideal):
A general rule of thumb is that at 5' a man should be 106 lbs and add 6 lbs/inch in heights. So at 6' your ideal weight would be 178 lbs (106 + 12*6). For a woman it is 100 lbs at 5' and add 5 lbs/inch so a 6' woman should be 160 (100+5*12). If you are small framed you could be up to 10% lower and if you are large framed or muscular , 10% higher which would give you a range of 160-196.
The site you quoted gives the same results for male and female, so I would think it is defaulted to female or is based on BMI and we all know that BMI is BS.
How much more are you looking at losing? Here is a guide to safe caloric deficits based on how much you have to lose:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
I don't think you should set your goal to lose more than 0.5 lbs/week, and make sure you eat back your exercise calories. Not getting enough cals may cause you body to burn precious muscle along with the fat you are trying to lose.
Eric, Thanks for answering. I don't consider myself to be small framed, but I also do not remember the measurment to determine that.......
Once I determine my approximate BF% today I will figure out how many more lbs I am going to lose and I might re-evaluate my calories. Thanks again0 -
I didn't think of myself as a bodybuilder for the longest time, until another woman asked me how I had "built" arms like that the other day. I had to grin at the realisation that I have transformed my body, yes. I do full body 2-3 times a week, changing it up but most often doing squats, deadlifts, step-ups, lunges, bench press, hip thrusts, military press, pull-ups, chin-ups, rows. ATG back squats are 132lbs & deadlifts 154lbs (working on that grip strength) - 5 reps, typically.0
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Not trying to be argumenative, Id love to hear some advice, even if it is critical. getting a free BF test this afternoon to see where I am at. its just an electronic one, but I don't feel like spending $30 for a caliper test.
Hey Nick,
Where is Brook Park? I live in Plymouth, MN.
I actually agree with the previous advice. Based on stats+avi, I think you should consider bulking. If not now, then soon.0
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