Calling all women who lift heavy ......

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  • RepsnSets
    RepsnSets Posts: 805 Member
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    Im on a linear progressive loading programme

    Day one5x5, Squats, Chest, Row, sit ups

    Day two 4x5 Squats, Press, Dead, sit ups

    Day three 5x5x5x5x3x8 Squats, Chest, Row, dips, curls, triceps....

    Now in week 5 and lifting some serious weight...... Loving this programme :)
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
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    I write my own programs. Usually change them up every 8-12 weeks. My workouts are always at least 75% Compound Lifts.

    Macros are 40C/30P/30F. Trying to hit 2700 kcal/day but usually only hit 2500-2600.
  • erinsueburns
    erinsueburns Posts: 865 Member
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    Basically just compound lifts:

    Tuesday
    Barbell Bench Press
    Barbell Deadlift
    Barbell Bent Over Row
    Shoulder Elevated Glute Bridge
    One Leg Seated Calf Raise

    Thursday
    Dumbbell Incline Bench Press (will be moving to barbell version now that I can do the two 30 lbs dumbbells because now I am confident I won't damage myself with the barbell)
    Romanian Deadlift
    Barbell Up Right Row
    Calf Press On Leg Press or Seated Calf Raise

    Sat. or Sunday
    Barbell Shoulder Press
    Barbell Squat
    Bent Over Two Dumbbell Row
    Seated Calf Raise
    Glute Ham Raises

    On these I have gone from body weight versions or little hand weights to ranging from 60-75 lbs for most of them.

    As an example here is my Sunday log:

    Barbell Shoulder Press
    Set 1 : 40.0x8
    Set 2 : 40.0x8
    Set 3 : 40.0x8

    Seated Calf Raise
    Set 1 : 130.0x9
    Set 2 : 130.0x9
    Set 3 : 130.0x9

    Bent Over Two Dumbbell Row
    Set 1 : 60.0x10
    Set 2 : 60.0x9
    Set 3 : 60.0x8

    Barbell Squat
    Set 1: 75.0x8
    Set 2 : 75.0x8
    Set 3 : 75.0x8

    Glute Ham Raises (with kettlebell)
    Set 1 : 8.8x8
    Set 2 : 8.8x8
    Set 3 : 8.8x8

    I KNOW I am not squatting or deadlifting as much as I can or should, but I am leery with my knee so I am just working my way up slowly. Not much in the way of progress pictures because I haven't been back on weights for long.
  • meeulk
    meeulk Posts: 246 Member
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    bump
  • Lt_Starbuck
    Lt_Starbuck Posts: 576 Member
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    5-3-1 through strstd.com

    aim for high protein and 1900 cals per day

    before @ 175

    tumblr_mi7zunU7Wr1qgw1f2o1_400.jpg

    during @ 173

    5133274_5201.jpg

    -

    5133274_5513.jpg
    l232561625.jpg
  • jonnythan
    jonnythan Posts: 10,161 Member
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    5-3-1 through strstd.com

    aim for high protein and 1900 cals per day

    before @ 175

    tumblr_mi7zunU7Wr1qgw1f2o1_400.jpg

    during @ 173

    5133274_5201.jpg

    -

    5133274_5513.jpg
    l232561625.jpg

    I can see why you chose your screen name...
  • obsidianwings
    obsidianwings Posts: 1,237 Member
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    I follow Layne Nortons PHAT program. I eat 1625 calories to cut. I figured my protein and fat needs using online calculators, and fill the rest with carbs.
  • Lt_Starbuck
    Lt_Starbuck Posts: 576 Member
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    Forgot to put my weight by the bottom pics - 161

    and BUMP
  • Cr01502
    Cr01502 Posts: 3,614 Member
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    Great thread!

    :flowerforyou:
  • bostonwolf
    bostonwolf Posts: 3,038 Member
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    While I'm clearly not a woman, I am going to be doing workout #2 on this page starting next week. I've done it in the past and you can finish it in about 45 minutes and it REALLY gives you a workout. I'm usually completely gassed when I finish it.

    http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html
  • Lt_Starbuck
    Lt_Starbuck Posts: 576 Member
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    bump
  • fitandgeeky
    fitandgeeky Posts: 232 Member
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    Love this thread. Lots of great info.
  • Healthy_4_Life2
    Healthy_4_Life2 Posts: 595 Member
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    Bump
  • neandermagnon
    neandermagnon Posts: 7,436 Member
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    I design my own workouts, which change regularly, because I get bored doing the same exercises all the time. I make sure I work all the major muscle groups in a 2 way split though. And some, like squats and deadlifts, are always in there somewhere.

    just want to update that I recently started stronglifts 5x5 and have progressed better than when I was doing the above. And I'm not bored either. So I'd recommend stronglifts or any other programme based on the same principles.
  • BodyByBex
    BodyByBex Posts: 3,685 Member
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    tageekly wrote: »
    In my second month of Stronglifts 5x5:

    Starting Weights - Current Weights
    Squat: 45 lbs - 115 lbs
    Bench Press: 40 lbs - 65 lbs
    Pendlay Rows: 40 lbs - 70 lbs
    Overhead Press: 40 lbs - 58 lbs
    Deadlift: 90 lbs - 155 lbs

    No special eating, just do my best to hit my protein macro (always over 100g/day) and fill in the rest with fresh, whole foods over packaged where I can. Still splurge occasionally and eat ice cream and chocolate.

    No progress pics but after stalling for MONTHS with my weight loss the scale started moving again and I'm wearing a smaller size already so I'm pleased with my progress so far.

    I don't know if you're still around but this just saved me a lot of frustration right here.

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