Ladies...What Weight Do You Lift?

Me:
Biceps - Free 3x15 @25lbs or 3x10@30
Triceps - full body hanging dips
Back (bent over rows using dumb bells) - 3x15@35lbs
Chest - 15 inclined pushups
Leg press- 3x10@360lbs
Quads - Machine 3x12 @ 110 lbs
Hamstrings - Machine 3x12 @ 90 lbs

just a rough outline (copying your exercises)

i heavy weights

body weight push ups 3 x 10
shoulder presses 12.5
bicep curls 15
dead lifts 25 3 x 12
squats 25 3 x 12
body weight single leg squats
back rows on the bench 25 pounds 3 x 12

I don't like to do machines, but stick to basic moves.

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!

Biceps - Free 5x5 @40lbs
Triceps Free 3x12 @ 20lbs
Back (lawnmowers/back flys) Free - 3x15 @ 60lbs
Chest 5x10 @ 115lbs
Squats 3x10 @ 185lbs
Quads (leg extensions) 5x10 @90lbs
Hams (leg curls) 5x10 @85lbs

I don't have access to machines

Bicep curls - Free 4x20lbs
Military Presses- Free 4x20lbs
Tricep extensions - Free 4x15lbs
Squats - Free 4x185lbs (including weight of bar)
Deadlifts Free 4x65lbs(including weight of bar)

I dont use machines

Anyone use kilograms as measurment!?

....waiting for snookums and Ebby

Squat 105lb 6-8 x 3
Deadlift 125/130lb 6-8 x 3
Bench Press 70lbs 8 x 3
Military Press 45lbs 8 x 3
Split squat and static lunge 20-25lb dumbbells 8 X 3
Dumbbell rows 25lbs 8 x 3
Push-ups (manly style) 3 sets of 10
Chin-ups (in the doorway--I stand on the floor--so assisted) AMRAP - usually 4
Bench dips with usually 5lb plate on my stomach 8 x 3

My routine:

Day 1:
Chest/Biceps 3@8
Bench, DB Flies, Straight-Arm Dumbbell Pullover, EZ Bar Curl, Concentrated Curl, Hammer Curl
30 min on treadmill

Day 2:
Abs 3@25
Crunches, Reverse Crunches, Oblique Crunches
30-45 min on treadmill

Day 3:
Back/Triceps 3@8
Deadlift, Bent Over BB Rows, One Arm Long Bar Rows, Skull Crushers, Overhead extension, Dips
30 min on treadmill

Day 4:
Abs 3@25
Crunches, Reverse Crunches, Oblique Crunches
30-45 min on treadmill

Day 5:
Legs/Shoulders 3@8
Squats, Straight Leg Dedlifts, Leg Extensions, Lying Leg Curls, Standing DB Calf Raise, Seated Calf Raise, Seated Barbell Military Press, Seated DB Press, Lat Raises

The actual weight I lift is irrelavant. I never go under 4 reps and never over 8 (unless I am doing a widow maker routine, but I digress) I try to bump the weights or reps every go round. The 2.5lb plate is my best friend. When I easily hit rep 8 on any given day during the last set, I did not lift as heavy as I should My last rep should be very difficult.

Everything is in sets of 12/10/8, values listed are weights in pounds, and always changing based on how I'm feeling that day, and increasing over time.

Bicep curls - barbell 40/40/40 (so close to 50, but not consistently, I should just rack my own weights so I can do 45s)
Hammer curls - dumbbells 15/20/20
Triceps - (overhead press, single dumbbell) 25/25/30, machine 50/50/60
Back (seated row) - Machine 60/75/75 (I think)
Chest (press) - dumbbells 30/30/35
Chest (fly) - dumbbells 15/15/15 (so close to 20, but not there consistently)
Leg press - 180/180/200 (I think)
Leg extensions - can't remember right now
Hamstrings (leg curls, one leg at a time, otherwise one leg gets lazy)- 20/30/30
Hip abduction - 120/120/130 *

* I don't do hip adduction since I do this constantly in pole. I actually do the abduction to balance this out.

In.. Also waiting for Ebby

Loving the women squatting and deadlifting..

@MaggieMay131 - impressive numbers.

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

Anyone use kilograms as measurment!?

Yes!

At the moment I'm doing:

Squats: 5 sets @ 50kg. Around 6 reps. (110lbs)
Deadlifts: 5 sets @ 60kg. Around 6-8 reps. (132lbs)
Bench press: Usually 3 sets @ 50kg, 4 reps. 2 sets @ 45kg, 6-8 reps. (110lbs and 99lbs)
Shoulder press: 5 sets @ 30kg. Around 5 reps. (66lbs)
Standing Bicep curls @ 20kg barbell. 6-8 reps. (44lbs)

Numbers have gone down a bit on everything since I've started cutting in January Although bench is now back up to my best again. Squats and Deadlifts I used to train on 60kg and 85kg respectively - deadlift had a form issue too so had to drop the weight and work on that for a while :grumble:

Anyone use kilograms as measurment!?

Yes

Squats: 65kg x 5 reps (143lbs)
Deadlifts: 75kg x 5 reps (165lbs)
Haven't progressed as well on upper body, but working on it.
Bench press: 35kg x 5 reps (77lbs)
Military press: 20kg x 5 reps (44lbs)
1 arm DB row: 20kg x 5 reps (44lbs)

I only do strength twice a week as part of my endurance half marathon training (though, I have seen improvements in my weights as well as my running improving once I added the strength). I go at one weight until I'm consistently in the 15+ reps week over week and then I increase the weight and go until breaking point until it increases to 15+ and so on. That's why some are at really low reps and some are higher, because a few lifts I more recently upped weight on and others are moving towards a weight increase.


All on a Universal Machine, because it's what I have in my apartment fitness center:

3 sets each of
Chest Press - 8-9 reps @ 55 lbs
Lat Pull - 6-7 reps @ 70 lbs
Leg Extensions - 20 reps @ 80 lbs (I go for higher reps, lower weight on all leg exercises because I'm recovering from a leg injury still)
Seated Row - 7-8 reps @ 85 lbs
Ab Crunch - 30 reps @ 40 lbs
Bicep Curls - 8-9 reps @ 40 lbs
Lunges - 15 reps, each leg, no added weight
Tricep Pushdown - 11-12 reps @ 40 lbs
Standing Row - 5-6 reps @ 55 lbs
Leg Curls - 20 reps @ 100 lbs
Overhead Press - 20 reps @ 10 lbs (this isn't on the machine and 10 lbs is the only free weight dumbell in the fitness center)
Shoulder Press - 6-7 reps @ 55 lbs
Squats - 20 reps with no added weight

i do a lot of different lifts...
for my main/compound lifts:
bench 75x7
ohp 45x6
clean and jerk 65x10 (but i haven't done this in a REALLY long time)
back squat 95x6
front squat 80x5
deadlift 135x1 (or 115x5)
pendlay row 65x5