Ladies...What Weight Do You Lift?

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

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

Bump

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.

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 :-)

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.

Bump....For later...I want to get some ideas on lifting from some of what I have read...Thanks for sharing!!



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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

Bump! You ladies are awesome! I just started with weights and I can't wait to get here!

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

:drinker:

bump. For curiosity sake...

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

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...