Ladies...What Weight Do You Lift?

24

Replies

  • modernmom70
    modernmom70 Posts: 373 Member
    Just started new rules a couple weeks ago. I am in stage 1 and just completed workout 4 for both a and b. Which means my reps will go down an sets up so I imagine my next workout willl be heavier.

    Workout A 2 x 12 unless noted
    barbell squats 50
    Pushups on upside bosu -I am able to do 65 regular ones all at once though....but then my body needs a few days rest LOL!
    Seated Row 55
    Step up 2 20lbs bb
    Prone Jacknife 25 x2

    Workout B 2 x 12 as well and I did this today
    Deadlift 55
    Dumbbell shoulder press 2 x 20bb
    Wide grip lat pulldown 55
    Lunge 2 x 20lb bb
  • kirkemorgan
    kirkemorgan Posts: 88 Member
    Absolutely; so nice to see alot of deads and squats.Best I've had a client (female)do is 355lb squat, 285DL (no straps) and 185lb bench.
  • AnarchoGen
    AnarchoGen Posts: 400 Member
    Just tryin to get an idea of how heavy/how many reps you lift for each muscle group...free weights and machines...

    Me:
    Biceps - Free 3x15 @10s lbs, Machine 3x15 @40lbs
    Triceps - Free 3x15 @10s lbs, Machine 3x15 @50lbs
    Back - Machine 3x12-15 @45-80lbs
    Chest - Free 3x12 @15s lbs, Bar 3x12 @45-55, Machine 3x12 @50
    Sqats - Free bar 3x8 @135 lbs (wth warm up set)
    Quads - Machine 3x12 @ 50 lbs
    Hamstrings - Machine 3x12 @ 50 lbs

    Those are slightly rough and im increasing all the time...but thats an outline!

    I'm still a newbie at lifting so the first month I started off at 12 reps, the 2nd month 8-10 reps, and now that I'm in the 3rd month I'm doing 15 reps. I think when I am done with these 2 competitions I'm in I'll go back to 8-10 reps. Same as you, I'm constantly increasing, I do have to use more caution with my back (an old lumbar sprain) and a couple knee injuries (squats, lunges are very challenging). Here's what I have so far, all of them are free weight unless otherwise noted.

    Biceps: 3x15@15-20
    Triceps: 3x15@15-20
    Back: 3x15@ 60-75
    Chest: 3x15 dumbbells: 25-30lbs, Barbell: 50-60lbs
    Squats: 3x15@90-100
    Quads: 3x15@115-125 (leg extensions machine)
    Hamstrings: 3x15@90 (leg curl machine)
    Shoulders: 3x15@5-15lbs
  • amccrazgrl
    amccrazgrl Posts: 315 Member
    Updating:

    All these are 4 sets of 10

    Barbell Curls 40lbs
    Skullcrusher 40lbs
    ^^I have to wait sometimes longer than a minute to get my 3rd and 4th sets for those

    Lat Pulldown 80-85lbs
    Barbell Bentover Row 40lbs
    Seated Cable Row 70lbs
    Dumbbell Row 25lbs
    Bench Press 70lbs The bar is 45lbs and 12.5lbs on each side (which is 7lbs shy of half my body weight)
    Smith Machine Squat 65lbs
    Standing Calf 40lbs
    Seated Calf 45lbs
    Arnold Press 10-15lbs (sometimes my left shoulder hurts so I do less)
    Lateral and Rear Delt Raise 10lbs
    Assisted Dips -78lbs
    Alternating Hammer Curl 15lbs (left arm weakest)
    Seated Tricep Extension 20lbs
    Cable Crossover 20lbs

    My shoulders are my weakest. I do all the front/side/rear/fly's with 10lbs.
    I can do 4 sets of 15 body weight pushups. I have now been using a bar that's about hips high to do side to side pushups ( wide hands). I can only do 8 total, 4 to each side.
  • DorisR184
    DorisR184 Posts: 471 Member
    Bump
  • TakeMyTai
    TakeMyTai Posts: 28 Member
    amccrazgrl
    Sled Leg Press 90lbs 10 reps

    Is this for beginners or no? I'm curious because when I saw the weight I was a little shocked. I use the sled led press about twice a week and warm up with 250, and finish with 420lbs. Anything below 250 and I feel like I'm pushing air or just stretching :/
  • EbbySoo
    EbbySoo Posts: 267 Member
    ME NUMBERS: :)
    Biceps - Unassisted chin ups for 6-10 reps. 22.5-30lbs single arm curls. 21's or single sets of 6-12. (No machines)

    Triceps - Skullcrushers w/barbell 40lbs 10-12 reps. Single arm Skullcrushers, 15lbs 12-15 reps. Tricep cable push down 47.5 lbs (6-12 until failure back to back sets) weighted bench dips (25-35 lb plate) 8-15 reps. Tricep OH extension 15lbs to failure each set.

    Back - Deadlifts 195*6. Good Mornings 70 lbs 6-10 reps per set. Unassisted pull ups (my max as of late is 8 due to cutting/training volume) usually 3 sets varying from 4-8 reps per set. Lat pulldowns 80-120lbs (8-15 reps, end of workout until failure). Barbell bent over rows, depends on the day max 110lb (6-12 reps per set) One arm dumbbell rows 50 lbs (6-12 reps). Face Pulls 67.5 lbs on cable machine.

    Chest - Barbell warm up 45 lbs 12-15 reps. 1RM 145 (5 Years ago, working back up to it) right now PR is 130*4. Incline dumbbell press 50lbs (3-5 reps) 40/45 lbs (6-12 reps).

    Squats - Max 160 (I don't squat a lot anymore my *kitten* is already huge, lol, I work into moderate weights higher volumes now)

    Quads - Lunges 100lb total, 50lb in each hand, Bulgarian spsq, the same. Leg press, 170 lbs (8-15 reps)

    Hamstrings - Deadlifts and weighted bridges.

    Shoulders - warm up seated military 45 lb bar. Loaded 85 lbs (6-10 reps) Arnold press/OH press 35lb dumbbell, High incline bench press 40-45 lbs. Side laterals/delts 12.5lbs - 25 lbs.
  • EbbySoo
    EbbySoo Posts: 267 Member
    amccrazgrl
    Sled Leg Press 90lbs 10 reps

    Is this for beginners or no? I'm curious because when I saw the weight I was a little shocked. I use the sled led press about twice a week and warm up with 250, and finish with 420lbs. Anything below 250 and I feel like I'm pushing air or just stretching :/

    How far down into the press are you coming with your legs, how close do your legs get to your chest at the bottom of the movement? Just curious, that's a lot of weight to be doing a full press back up, if your pressing that much in the sled, I'd love to see you squat! :D
  • Tasha_Star
    Tasha_Star Posts: 47
    Time to edit my numbers...
    Just tryin to get an idea of how heavy/how many reps you lift for each muscle group...free weights and machines...* beside originals for updates

    Me:
    Biceps - Free 3x15 @10s lbs, Machine 3x15 @40lbs *Free now 15lbs each hand, machine now 60lbs
    Triceps - Free 3x15 @10s lbs, Machine 3x15 @50lbs *Free now 15 each hand, machine 60
    Back - Machine 3x12-15 @45-80lbs *60-120 machine and free weights
    Chest - Free 3x12 @15s lbs, Bar 3x12 @45-55, Machine 3x12 @50 *free weights 25s in each hand, bar 65, machine 55-65
    Sqats - Free bar 3x8 @135 lbs (wth warm up set) *same but now doing compound sets with smith machine *kitten* to ground
    Quads - Machine 3x12 @ 50 lbs *60
    Hamstrings - Machine 3x12 @ 50 lbs *55

    new exercises...
    *gravatron machine high knee/push downs single leg @ 120lbs
    *Deadlifts added at 65lbs cuz my back is weak and i need to build slowly

    Those are slightly rough and im increasing all the time...but thats an outline!
  • Tasha_Star
    Tasha_Star Posts: 47
    oops forgot...
    *shoulders...15lb free weight shoulder press...machines anywhere from 50-60lbs
    *5 unassisted chin ups, 3 sets total...last two sets the amount unassisted decreases
    *unassisted dips, horizontal and vertical...
  • charlcava
    charlcava Posts: 1
    Anyone use kilograms as measurment!?

    If you want to find the kilogram weight divide the pounds by 2.2...... For example a 15lb shoulder press is only about 7kg. Hope this helps :-)

    As far as weight - lift away. My kungfu teacher could shoulder press 40kg and she wasn't a big woman... That is dumbbells too which are harder. They use a lot of other muscles to stabilise.

    I am not strong in my upper body. I can only lift small weights and do full push ups of around 10 per set - getting stronger though. But as most females my legs are strong. I can leg press 130kg easy...and do countless squats and lunges (but it bores me to do too many.)

    Hope that helps :-)
  • ruststar
    ruststar Posts: 489 Member
    I'm also doing StrongLifts 5x5:

    Squats: 5x5 125lbs
    Bench: 5x5 75lbs
    Bent over barbell rows: 5x5 95lbs
    Standing barbell shoulder press: 5x5 65lbs
    Deadlifts: 1x5 145lbs

    I'm taking a few weeks off thanks to car accident last month, but I hoe to push both my squat and my deadlift to over 200 pounds.
  • amccrazgrl
    amccrazgrl Posts: 315 Member
    amccrazgrl
    Sled Leg Press 90lbs 10 reps

    Is this for beginners or no? I'm curious because when I saw the weight I was a little shocked. I use the sled led press about twice a week and warm up with 250, and finish with 420lbs. Anything below 250 and I feel like I'm pushing air or just stretching :/

    Let's make sure we are talking the same one. Its lying on the floor. I have been doing 110. The machine leg press I can't remember what I was doing. I probably should add more weight and push harder. I usually do mine after Smith Machine Squat. (My current gym has no squat rack.) http://www.bodybuilding.com/exercises/detail/view/name/leg-press This one.
  • amccrazgrl
    amccrazgrl Posts: 315 Member
    amccrazgrl
    Sled Leg Press 90lbs 10 reps

    Is this for beginners or no? I'm curious because when I saw the weight I was a little shocked. I use the sled led press about twice a week and warm up with 250, and finish with 420lbs. Anything below 250 and I feel like I'm pushing air or just stretching :/

    How far down into the press are you coming with your legs, how close do your legs get to your chest at the bottom of the movement? Just curious, that's a lot of weight to be doing a full press back up, if your pressing that much in the sled, I'd love to see you squat! :D

    I'm usually doing shoulder width for squat/leg press. I come down for leg press until my legs are in my chest. I'm small chested so thats pretty far down. 36B
    For my squat I go as far down that is comfortable with shoulder width and toes pointing out.
    http://www.bodybuilding.com/exercises/detail/view/name/leg-press My legs go further than Jamie Eason's in these pictures.
  • autumnk921
    autumnk921 Posts: 1,374 Member
    Bump....For later...I want to get some ideas on lifting from some of what I have read...Thanks for sharing!! :)


    16043484.png
    Created by MyFitnessPal.com - Free Calorie Counter
  • inetgirl
    inetgirl Posts: 174 Member
    Just getting into it!! Bump for later when I actually lift more than 10lbs.
  • Gardengail
    Gardengail Posts: 596 Member
    My weights have been on machines vs free weights.

    Leg press: 2x12 at 210 lbs
    Leg extensions, curls, adductors/abductors: each 2x12 at 65 lb
    Lat pull downs: 2x12 at 70 lbs
    Chest press: 2x12 at 50 lbs
    Biceps: 2x12 at 40 lbs
    Triceps: 2x12 at 35 lbs
    Seated row: 2x12 at 70 lbs
    Abs: 2x12 at 70 lbs
    Back extension: 2x12 at 70 lbs
  • agthorn
    agthorn Posts: 1,844 Member
    Lifting since september, mostly free weights. 3 sets of 6-8 reps. Major lifts:

    Squat and deadlift - 105lb
    Step-ups and shoulder press - 30lb x2
    lunge - 25lb x2
    Cable seated row - 80lb; barbell bent row - 60lb
    underhand and overhand lat pulldown - 100lb
    dumbbell snatch - 35lb
    back extension - 30lb
  • LindsayE007
    LindsayE007 Posts: 212 Member
    Bump! You ladies are awesome! I just started with weights and I can't wait to get here!
  • jaymek92
    jaymek92 Posts: 309 Member
    Absolutely; so nice to see alot of deads and squats.Best I've had a client (female)do is 355lb squat, 285DL (no straps) and 185lb bench.
    ...straight jellin'.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    I am currently doing Strong Lifts 5x5. Only 5 moves total:

    Squats: 5x5 115lbs
    Bench: 5x5 95lbs
    Bent over barbell rows: 5x5 65lbs
    Standing barbell shoulder press: 5x5 60lbs
    Deadlifts: 1x5 180lbs
    Nice Rachel!


    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Mskraizy
    Mskraizy Posts: 138 Member
    You girls are doing great! Keeping watch of this thread...
  • bushidowoman
    bushidowoman Posts: 1,599 Member
    :drinker:
  • cbear017
    cbear017 Posts: 345 Member
    Here are my current numbers:

    Squats - 3 x 8 75 lbs
    Leg Press - 3 x 8 170 lbs
    Bench - 3 x 8 50 lbs
    Bent-over barbell rows - 3 x 8 70 lbs
    Standing barbell shoulder press - 3 x 8 50 lbs
    Deadlifts - 3 x 8 115 lbs
    Romanian Deadlift - 3 x 8 135 lbs

    I think it's awesome that so many ladies here lift and I'm really impressed with everyone's numbers. Keep up the great work!
  • frugalmomsrock
    frugalmomsrock Posts: 1,123
    bump. For curiosity sake...
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Bicep curls: Max: 25 lbs x 3. Normal: 15lbs x 8 in 4 sets
    Deadlifts: Max: 185lbs x 1. Normal: 95x8 in 4 sets progressing up to 135 in last set
    Squats: Max: 135lbs x 1. Normal: 65x8 in 4 sets progressing up to 95 lbs in last set
    Benchpress: Max: 50lbs x 1. Normal: 40x8 in 4 sets
    Legpress: Max: 300lbs x 1. Normal: 185x8 in 4 sets progressing up to 210 in last set
    Calf raise: Max: 220lbs x 1. Normal: 185x8 in 4 sets (standing) or 135x8 in 4 sets (donkey)
  • Goal_Seeker_1988
    Goal_Seeker_1988 Posts: 1,619 Member
    Before switching to 90day programs I was doing:

    Legs:
    Leg curls: 55lbs @ 3sets of 10
    Leg extensions: 70lbs @ 3 sets of 10 and sometimes 12
    Hex squat: 90lbs @ 3 sets of 12
    Leg press: 125lbs @ 3 sets of 10 (inner thighs is what I normally worked)
    walking lunges: 20lbs @ 3 sets of 10
    Calf machine inner, outter and center: 150lbs @ 15 fast and 10 slow

    Shoulders:
    press: 15lbs @ 3 sets of 12
    shoulder extension machine (forget the name): 30lbs @ 3 sets of 8 to 10
    shoulder shruggs: 25lbs @ 3 sets of 15

    Biceps:
    15lbs w/ weights @ 3 sets of 10 to 15 reps depending on the moves... ex: hammer curls, curls

    Triceps:
    skull crusher: 10lbs @ 3 sets of 10
    over head extension: 50lbs @ 3 sets of 10 to 12
    tricep pull down bar: 50lbs @ 3 sets of 10 to 12

    Chest:
    20lbs dumbell flyes and also 20lb dumbell presses @ 3 sets of 12 to 15
    flye machine @ 50lbs 3 sets of 8

    back:
    Lat pulldown @ 70lbs 3 sets of 10
    t-bar pull back @ 45lbs 3 sets of 8
    machine rows @ 50lbs 3 sets of 12
    25lbs dumbell one arm bench rows 3 sets of 12 to 15
  • kjerstenkipp
    kjerstenkipp Posts: 139 Member
    Glad to see that there are ladies out there that believe in the weights...
  • kjerstenkipp
    kjerstenkipp Posts: 139 Member
    I'm 5' 9" weight 154 and am 42 years old. Started this new love about 3 months ago.

    Barbell Squat: 145 lbs
    Barbell Deadlift: 115 lbs
    Bench: 85 lbs
    Seated Row: 70 lbs
    Lat Pull Down: 85 lbs

    So close to an unassisted pull-up I can taste it.

    I am envious of that bench. I am about same size as you are (give or take a couple pounds) and we are the same age. We are pretty much even except for the bench, you've got me by 30lbs...admittedly I am jealous. :-) Thanks for the motivation! BTW, I too am working on that elusive unassisted pull up...
  • mashallej
    mashallej Posts: 39
    Bump

Categories