Lady Lifters - Tell me what you lift.

13»

Replies

  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    Currently this is what I do:

    Upper body/back with some core involvement

    pull-ups, 3x8
    decline push-ups, 3x20
    chest dips, 3x8
    tricep dips, 3x20
    bench press, 3x8 (60 lbs)
    lateral raise, 3x8 (25 lbs each arm)
    tricep extension, 3x12 (35 lbs. each arm)
    bicep curls, 3x12 (35 lbs. each arm)
    lat pull-down machine, 3x8 (35 lbs.)
    chest row machine, 3x10 (30 lbs.)

    lower body/abs

    straight leg deadlifts, 3x5 (70 lbs. barbell)
    forward lunges, 3x8 (35 lbs. dumbbell each arm)
    squats, 3x5 (70 lbs. barbell or dumbbell at 35 lbs. each arm)
    bicycle crunches, 3x30
    leg lifts, 3x20
    planks
    side planks
  • v70t5m
    v70t5m Posts: 186 Member
    All of these are 3 sets of 10 to 15 reps. I do this whole body lifting program 2x per week, and aerobics the rest of the week.

    Squats: 65 lbs

    Deadlift: 65 lbs

    Bench Press: 65 lbs

    Barbell Row: 50 lbs

    Shoulder Press: 40 lbs

    Bicep Curl: 15 to 18 lbs

    Tricep Extension: 12 to 15 lbs

    Lunges: 30 lbs


    I do not have a spotter, so I do not lift heavy, but I certainly admire those of you who do.

    I also keep trying to break into the 100 pushups program, but haven't quite found the right workout day combination.

    Keep up the great work ladies, we are so much healthier for our decision.
  • JennyZD
    JennyZD Posts: 176 Member
    I wanna check this out later but have seen pretty impressive figures, I'm pro outlifting guys ;)
  • Fitwam
    Fitwam Posts: 275 Member
    Okay...I have just started back with I guess a circuit style training so I am mainly using machines. (gym is very limited on the free weights) I have been extremely impressed with some of the numbers posted!
    I usually do 3 sets of 12 each unless otherwise mentioned
    Bench Press: 75 (machine)
    Bicep Curl: 15 lb dumbell (8 reps) would love to go up on this one...barely get to 8!!
    Shoulder Press: been avoiding..need to incorporate in mix
    Lateral Raises:
    Skull Crushers:
    Tricep Pulldowns: 30
    Wide Grip Lat Pulldown: 55
    Leg Press: 110 (wow...really need to push myself more on this one)
    Leg extension: 60
    Leg curl: 60
    Seated row: 70

    this is an awsome thread. Obviously need to incorporate some more in the routine. Just really not sure how to split the workouts up...and I am only going to gym 3x's a week.
  • amysj303
    amysj303 Posts: 5,086 Member
    I was on the Lean Phase of Chalean Extreme up until Saturday when I had a SCAD heart attack. It may or may not have been due to lifting. I will never know. I was only lifting 20 lbs at the heaviest. I will go to cardiac rehab and go from there.

    Holy **** are you serious? That is horrible! I wish you swift healing!!! Can I ask if you had any coronary issues previous to this!!?? Are you home? Be well!!!!

    Nope, no issues before, have always worked out, but 2 months ago just started lifting heavier. I am home, slowly recovering. I had two stents put in and a bunch of meds to now take.
    Second the Holy S**t and what is SCAD?
  • Kristinemomof3
    Kristinemomof3 Posts: 636 Member
    I was on the Lean Phase of Chalean Extreme up until Saturday when I had a SCAD heart attack. It may or may not have been due to lifting. I will never know. I was only lifting 20 lbs at the heaviest. I will go to cardiac rehab and go from there.

    Holy **** are you serious? That is horrible! I wish you swift healing!!! Can I ask if you had any coronary issues previous to this!!?? Are you home? Be well!!!!

    Nope, no issues before, have always worked out, but 2 months ago just started lifting heavier. I am home, slowly recovering. I had two stents put in and a bunch of meds to now take.
    Second the Holy S**t and what is SCAD?

    SCAD is spontaneous coronary artery dissection- the artery wall split in two and colasped, causing the platelets to form a blockage. I had no cholesterol or plaque what so ever.
  • DorisR184
    DorisR184 Posts: 471 Member
    Bump!
  • Debbiedebbiey
    Debbiedebbiey Posts: 824 Member
    Bump for someday !!!
  • tara1266
    tara1266 Posts: 3 Member
    So as somewhat of a newbie to lifting (started in Feb) I'd like to know how much everyone is lifting, how many reps, and how long have you been lifting. And....do you follow a lifting program.


    Bench Press: 45lbs 8 reps, 50lbs 4 reps- working hard on this one
    Bicep Curl: 40lbs
    Shoulder Press:40lbs
    Lateral Raises: 16lbs- haven't done these for a while
    Skull Crushers: don't do
    Tricep Pulldowns: haven't done for a while ,around 25lbs
    Wide Grip Lat Pulldown: 75lbs
    Barbell Row: don't do
    Incline Dumbbell Flyes: 24lbs
    Upright Row:don't do
    Shoulder Shrug:don't do
    Seated Cable Row: don't do
    Squats: approx 65lbs, have itb issues so am working more on form with lighter weight
    Standing Calf Raises:90lbs
    Deadlift: don't do
    Leg Press: inline 130lbs, much more on the horizontal

    Feel free to add more.
  • JennyZD
    JennyZD Posts: 176 Member
    I've finished my 6th week with a personal trainer today. My stats until now.

    Bench Press: 125lbs
    Bicep Curl: 55lbs
    Shoulder Press:55lbs
    Lateral Raises: 10lbs in each hand, 20lbs
    Skull Crushers: don't do.
    Tricep Pulldowns: (I do overhead) 60lbs
    Wide Grip Lat Pulldown: 85lbs
    Barbell Row: don't do this one
    Incline Dumbbell Flyes: don't do this one
    Upright Row: don't do
    Shoulder Shrug: don't do
    Seated Cable Row: don't do
    Squats: 220lbs
    Standing Calf Raises: don't do
    Deadlift:135lbs
    Leg Press: 490lbs
  • sthrnchick
    sthrnchick Posts: 771
    Bench Press: 85
    Bicep Curl: 35
    Shoulder Press: 30
    Lateral Raises: 15 ( 30 total)
    Skull Crushers: Dont do this one....
    Tricep Pulldowns: 80
    Wide Grip Lat Pulldown: 80
    Barbell Row: 50
    Incline Dumbbell Flyes: 30 ( 60 total)
    Upright Row: Dont do this one
    Shoulder Shrug: 30
    Seated Cable Row: 30
    Squats: 140
    Standing Calf Raises: 140
    Deadlift: 145
    Leg Press: 280

    I started about the same time as you...and have FALLEN IN LOVE with lifting!!!!
  • aamberrr
    aamberrr Posts: 115 Member
    I've done some NROL4W, but am currently working out with my fiance's parents, and they work on different body parts per day. In New Rules, the reps can vary per workout; right now I'm trying to do 10 reps for each set.

    Bench Press: 70
    Bicep Curl: 15 (single arm with dumbells)
    Shoulder Press: 40
    Lateral Raises: 15
    Skull Crushers: Don't do this
    Tricep Pulldowns: 70
    Wide Grip Lat Pulldown: 100
    Barbell Row: 85
    Incline Dumbbell Flyes: 25 (50 total)
    Upright Row: 70
    Shoulder Shrug: 70
    Seated Cable Row: 90
    Squats: 115
    Standing Calf Raises: (I do these on the leg press machine, so not standing) 180
    Deadlift: 105 (Haven't done this for awhile, I think I could do more now)
    Leg Press: 5 reps at 360, 10 reps at 270
  • svetz
    svetz Posts: 35 Member
    Just bought and read New Rules of Lifting for Women. Can't wait to start strength training after i finish my round of Insanity. I'll check back when I start!
  • ellenxmariex3
    ellenxmariex3 Posts: 165 Member
    I'm still learning so I haven't heard of some of these..... *Embarrassing*. I started lifting about 2 weeks ago. I used to lift during freshman year of high school. I used to bench 100 lbs+.

    I injured my shoulder really bad junior year of high school (3 years ago) and sometimes still have problems with it. Some of the exercises I'm working my way up by doing the machines first.

    Bench Press: Machine - 40 lbs
    Bicep Curl: 12 lbs
    Shoulder Press: 12 lbs
    Tricep Pulldowns: 12 lbs
    Wide Grip Lat Pulldown: Machine - 80 lbs
    Incline Dumbbell Flyes: Machine - 40 lbs
    Upright Row: Seated Machine - 50 lbs
    Leg Press: 100 lbs I think

    Apparently I have some more reading to do!
  • stormieweather
    stormieweather Posts: 2,549 Member
    I do the Strong Lifts 5x5 program. 5 compound lifts, with 5 sets of 5 reps. Except deadlift, which is 1 set of 5 reps. No machines other than the squat rack and olympic bar + weights.

    I have a shoulder injury that prevents pushing heavy things, so the shoulder-type lifts are fairly light until I'm stronger. That said, my current weights are:

    Squats - 95#

    Overhead lift - #50

    Bench Press - #55

    Pendlay rows - #90

    Deadlift - #155
  • knk1553
    knk1553 Posts: 438 Member
    Just started New Rules of Lifting for Women this week! HIGHLY suggest it as a great $12 investment for someone looking to get into lifting. I would love more friends who lift heavy as well, but here's my weights thus far, some of the exercises I think I underestimated for my first day

    Squat: 55lbs (need to go heavier)
    Seated Row - 60lbs
    Step-up onto bench - 15 lb dumbbells,
    Deadlift - 95lbs
    Shoulder Press - 20lb dumbbells
    Wide Grip Lat Pulldown - 60lbs
    Lunge - 20lb dumbbells

    And thats all I've gotten to so far. I've liked the program so far, I've only just started though, but feel like its really well laid out to give you a start into heavy lifting
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    Bench Press: 85 x 10
    Bicep Curl: 15 dumb bells x 10
    Shoulder Press: 30 dumb bells x 10
    Lateral Raises: 20 dumb bells x 10
    Skull Crushers: n/a
    Tricep Pulldowns: n/a
    Wide Grip Lat Pulldown: 60 x 10
    Barbell Row: 55 x 10
    Incline Dumbbell Flyes: n/a
    Upright Row: n/a
    Shoulder Shrug: n/a
    Seated Cable Row: n/a
    Squats: 100 x 10
    Standing Calf Raises: to much calf cramping lately to attempt
    Deadlift: 130 x 10
    Leg Press: 300 x 10
  • ars1300
    ars1300 Posts: 159 Member
    I have always loved lifting weights. Being introduced to it by a coach in High school. Currently I lift 3 days a week. Splitting Chest/Triceps on Monday - back /biceps on Wed and Shoulders/legs Saturday. This is just what works well with my schedule. You can always change up your exercises for variety.

    I enjoy lifting heavy and feeling like I got in a good workout. Typically I will do 3-4 exercises for each rotating. Do a chest exercise then do triceps, work at a pace that works for you!

    I like to push myself and typically will do sets of 6-10 reps in a set. if you can do over 10-12 reps you should probably add more weight.

    Dumbell chest press 3 sets of 6-10 reps,
    .Tricep extension 3 sets
    Incline chest press 3 sets 6-10 reps
    Dips with feet on a bench, (can add weight on legs) 12-15 reps of 3 sets
    Chest flys 3 sets 6-10 reps
    Tricep kickbacks 3 sets
  • ars1300
    ars1300 Posts: 159 Member
    There are many types of lifting workouts. You just have to find what works for you. Feel free to add me. I have competed in powerlifting and have tried many types of training. 5, 3, 1 program and other training methods to increase bench and deadlift.
  • tlnurse
    tlnurse Posts: 229 Member
    bump.....great thread.....will definitely use!
  • tara1266
    tara1266 Posts: 3 Member
    So as somewhat of a newbie to lifting (started in Feb) I'd like to know how much everyone is lifting, how many reps, and how long have you been lifting. And....do you follow a lifting program.


    Bench Press: 60lbs 4 reps, 55lbs 6 reps, 50lbs 7 reps
    Bicep Curl: 30lbs- 15lb dbs each side
    Shoulder Press:40lbs- 20lb dbs each side
    Lateral Raises: 16lbs- haven't done these for a while
    Skull Crushers: don't do
    Tricep Pulldowns: haven't done for a while ,around 30lbs
    Wide Grip Lat Pulldown: 80lbs
    Barbell Row: don't do
    Incline Dumbbell Flyes: 30lbs
    Upright Row:don't do
    Shoulder Shrug:don't do
    Seated Cable Row: don't do
    Squats: approx 65lbs, have itb issues so am working more on form with lighter weight
    Standing Calf Raises:90lbs
    Deadlift: don't do
    Leg Press: incline sled 160lbs, seated 215lb

    Feel free to add more.
  • kittychips
    kittychips Posts: 3 Member
    I'm in my 3rd month of doing 5x5 but unfortunately there have been 4 or 5 weeks where I've only been able to do it 2 times a week, so I think my progress has suffered.

    Squats: 125
    Deadlifts: 160
    Bench Press: 70
    Rows: 75
    OHB: 50

    I'm 5'8 and 190 pounds.

Categories