Women lifters SURVEY

Height: 6'
Weight: 170

How long have you been lifting: Since freshmen year of high school originally but diligently again for the past 8 months
Times per week: 4-6
Split routine or full body: Single muscle group per day. Back, chest, arms, shoulders and legs. Unless I've missed a day and I'll combine accordingly

1 REP MAX - I don't aim for 1RM but here are my guesses
Deadlift: 155
Squat: 135
Bench: 95

Pull-ups/chin ups (yes or no): Getting there!

Favorite arm move: Drop set cable curls (That will tear your sh&* up!!)
Favorite leg/butt move: Regular squats and lunges

Do you do isolated ab workouts? If so, how often? Yes, but infrequently. Should be at least once a week but I'm averaging twice per month. I'll do planks and side planks more frequently than any other ab workouts, but occasionally you can find me doing bicycles, ball crunches, etc. Aside from that, I do a lot of compound movements that work my abs quite nicely

EDIT: Cause I can't spell today

Height: 5'9"
Weight: 157

How long youve been lifting: 2 months
Times per week: 2-3
Split routine or full body: full body

1 REP MAX

Havent maxed out, so these are my normal reps
Deadlift: 75 (2x15)
Squat: 70 (2x15)
Bench: havent benched in a long time, so im not sure

Pull-ups/chin ups( yes or no): not yet. getting there!

Favorite arm move: cable row
Favorite leg/butt move: squats

Do you do isolated ab workouts? If so how often? i do a core conditioning class 2-3x a week.

Height: 5'9"
Weight: 170

How long youve been lifting: 2.5 months
Times per week: 2-3
Split routine or full body: full

1 REP MAX
have never tried to figure it out

Pull-ups/chin ups( yes or no): working on it

Favorite arm move: dumbbell bench press
Favorite leg/butt move: single leg romanian deadlift

Do you do isolated ab workouts? If so how often? no

Height: 5'5"
Weight: 165

How long youve been lifting: 2 months consistently (Have been doing some body weight and circuit stuff for about a year, but just started regularly lifting heavy in March.)
Times per week: 2 or 3
Split routine or full body: full body

1 REP MAX Haven't done an 1RMs, but my sets are:
Deadlift: 105 (8 reps x 3 sets)
Squat: 105 (8x3)
Bench: 105 (5x1) but usually 80 @ 8x3

Pull-ups/chin ups( yes or no): no, not yet, hopefully one day

Favorite arm move: I enjoy bench press when I have a spotter, otherwise overhead triceps extensions on the cable machine.
Favorite leg/butt move: squats (I particularly like sumo squats, but haven't tried them with the bar, just used the 20kg (44lb) kettlebell.)

Do you do isolated ab workouts? If so how often? No, I've been doing the NROL4W, and ab work is incorporated. Just about to finish phase 1.

Height: 5'11"
Weight: 151

How long youve been lifting: just over 6 months
Times per week: 3 to 4
Split routine or full body: full

1 REP MAX
Deadlift: 180
Squat: 175
Bench: 95

Pull-ups/chin ups( yes or no): yes

Favorite arm move: arnold presses
Favorite leg/butt move: ATG squats!!

Do you do isolated ab workouts? If so how often? no, not really

Height: 5'7"
Weight: 162

How long youve been lifting: 2.5 years
Times per week: at least one different lift a day 5 or 6 days a week
Split routine or full body: Crossfit (skill lift before and after my workout)

1 REP MAX
Deadlift: 315lb
Squat: Front - 185lb , Back - 225
Bench: 135lb

Pull-ups/chin ups( yes or no): Yes pull-ups

Favorite arm move: jerks
Favorite leg/butt move: deadlift

Do you do isolated ab workouts? If so how often? GHD's and back extensions once or twice a week if time permits

really really wanting to work my 3x5s in again MWF but not finding the time to! more schedule shuffling is needed.

5"6
172 lbs

I have been lifting for about 10 weeks 'this time round'.
3 - 5 x a week
Split routine

1 REP Max:
I have never tried my max

Deads: 165lbs, 3 sets of 6
Squat: 100 lbs, 3 sets of 6 (sorting my form out at the moment)
Bench: 80lbs, 3 sets of 6

Pull ups: no idea as I have not tried recently.

Favorite Arm: Bench Press
Favorite Leg: Squats (when I can get my form sorted out)

Isolated Abs: Yes - 1 - 2 x a week, depending on schedule

Height: 158cm
Weight: 102kg

How long youve been lifting: 4mths
Times per week: 3
Split routine or full body: full body

1 REP MAX
Deadlift: 40kg
Squat: 30kg (I'm recovering from knee surgery)
Bench: 40kg

Pull-ups/chin ups( yes or no): not yet, but they are on my wish list.

Favorite arm move: ??
Favorite leg/butt move: ??

Do you do isolated ab workouts? If so how often?

Planks and leg raisers 2-3 x a week.

I did 5 x 55kg deadlifts today, I so I'm sure my 1RM would be higher.

Height: 5'2.5''
Weight: 129

How long youve been lifting: I've been serious about lifting since Oct. 2011
Times per week: 3
Split routine or full body: Full

1 REP MAX
Deadlift: 165
Squat: 120
Bench: 85

Pull-ups/chin ups( yes or no): no(t yet)

Favorite arm move: Decline pushups (the kind with your feet on a bench...is that decline?)
Favorite leg/butt move: Squats

Do you do isolated ab workouts? If so how often? No

bump for later - motivation!

BUMP! Just started weight lifting.

and besides a 6-pack is made in the kitchen, not the weightroom

I need the extra core strength for my yoga classes, even if it never actually shows up on my midsection.

Height: 5'4"
Weight: 135

How long youve been lifting: 4 years
Times per week: 4
Split routine or full body: split.... bench, military press, squats, dead lifts

1 REP MAX
Deadlift: 300lbs
Squat: 270lbs
Bench: 70lbs (implants)

Pull-ups/chin ups( yes or no): not so much since my surgery

Favorite arm move: -
Favorite leg/butt move: heavy below parallel squats

Do you do isolated ab workouts? If so how often? occasionally will do hanging leg raises.... pilates at home when i m feeling lazy

You guys are so impressive!!!


Height: 5'6"
Weight: 140 lbs

How long youve been lifting: 2 months seriously, 8 months not seriously prior to that
Times per week: 4-5
Split routine or full body: ?? Cross-fit??

1 REP MAX
Deadlift: 150 lbs
Squat: 125 lbs (front)
Bench: 85 lbs

Pull-ups/chin ups( yes or no): No (only with a band)

Favorite arm move: ?
Favorite leg/butt move: ?

Do you do isolated ab workouts? If so how often? No, not sure what you mean, but ab stuff is usually incorporated into a general workout for me...

Height: 5'7
Weight: 125

How long youve been lifting: Making an effort since July/August, but just got out of old-broken-lady prep ( highish reps & lowish load) ~ 1 month ago
Times per week: 3
Split routine or full body: Full, but with more accessory stuff for lower body

1 REP MAX
Deadlift: Never tried, don't know - right now, doing 5x10, #118. Maybe 150?
Squat: 5x10, #78 (front squat). Prob 100. Ankle's a limiting factor for all lower body lifts.
Bench: Prob a lot higher than what I'm doing (no rack or spotter). Max so far's been 40 with DBs; I could probably do 70.

Pull-ups/chin ups( yes or no): No

Favorite arm move: Bench press. Also, 'Waterbury' rows - from a squat, you stand up to tiptoe with a measure of explosive force, and bring up the elbow high as you ascend - from here:
http://www.t-nation.com/free_online_article/sports_body_training_performance/real_fast_fat_loss

Favorite leg/butt move: 1 legged RDLs for fun, weighted bridge/hip thrust for what's it going to do.

Do you do isolated ab workouts? If so how often? No. But I start with ab exercises, right after glute stuff, so they're clicked in for the w/o. I rotate between plank, swiss jacknife, mountain climbers, & spiderman/reptile/pushup, leg raises from the ground, and scissor kicks http://www.youtube.com/watch?v=nWKTmFv76I8

For glutes, I want to try slideboard leg curls:
http://www.t-nation.com/free_online_article/most_recent/fantastic_hamstring_movements