Women should NOT LIFT HEAVY!
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5'7"
130 lbs
DL: 135 x 5 (1RM is 160 lbs)
Squat: 90 x 5 (1RM is 110 lbs)
Bench: 65 x 5
Plank: 3 min 10 sec
Chins & Pull-ups: doing the negative in sets of 5 (usually 3 sets of 5)
I'm doing RPT (Reverse Pyramid Training) so I start out heavy and go lighter, less to more reps.
ETA: I usually walk/run about 3 times per week, 45 min to an hr each time.
RPT LOVE THAT! :bigsmile:
5'8 5'9 on good day
223lb
80 bench
110 overhead press
250 leg press
180 squat
95 dead (just started) thanks to jen!0 -
My gym sucks and I don't have access to barbells, so no squats or deadlifts and weights are mostly on machines.
I'm 5'5 about 130-135# and I'll be 40 in a couple weeks.
Chest press: 130
Bicep curl: 50
Leg Press: 260
Back extension: 200
Lat pulldown: 95
As far as changes to the body.... I did mostly cardio until July of last year. I still run about 3 times a week.
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I'm not a woman but I squat Volkswagons.
I am a woman and I squat Volkswagens.0 -
"women should not lift heavy!)
and the moon is made of spaghetti
stage 1 Day 4 of New Rules on Thursday, will be deadlifting 80lb and shoulder press 35lb Lunges will be up to 30lb.0 -
damn! i had geared up and everything and was ready to kick some doors! i fell for it.0
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come on ladies. show me your sTATs!
I've only just started last week, my stats are laughable compared to everyone elses LOL0 -
come on ladies. show me your sTATs!
I've only just started last week, my stats are laughable compared to everyone elses LOL
No worries. Stick with it and you'll see great changes! It won't take long either.0 -
All you ladies are so impressive. I just started, but I cant wait to be that strong.0
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Thanks, will definately be sticking with it, i'm really excited to be doing something other than cardio. Had my first small strength training NSV today, when I first started NROL4W I was previously doing girl pushups (couldn't even do one full one) but I started doing 35 degrees as book suggested, the 30 degrees, then today I did one set of 12 30 degree ones and one set of 12 full push ups. YUS! It was a struggle of course, but better than not being able to get back up halfway through the first one!0
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I saw this pop up, and all of a sudden I started to get all angry and was ready to retaliate! Phewwww...... it was only a ploy0
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Bump...The topic definately caught my eye LOL. I'm about to start heavy lifting, just ordered NROLFW the other day! I'm excited!0
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Bump for later0
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Bump for later - I'll report soon!0
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Wow you ladies are doing amazing things! I think if I tried to lift some of the weight described, my knees would pop out onto the ground :frown:0
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5'5", 121-124 lbs (but 128 lbs now because i'm holding water), something like 20% body fat. i don't lift heavy anymore. i hated it but i stuck with it for one full year, convinced that i would grow to appreciate it. nope. while i did firm up and managed to get my bum off the back of my legs, i grew to dread my workouts. for me, there was little benefit to lifting apart from strength, which never improved much and seemed to reach a level of homeostasis which i was content to maintain. the way i saw it, as long as i was strong enough to carry the things i would normally carry in a day (backpacks and small children), i was strong and fit enough. at the time i was lifting i would squat or deadlift 35 lbs, curl 7-10 lbs, press 10 lbs (my press never got stronger no matter what i did). my form was perfect (i have had several pro trainers compliment my form and i worked very hard on it with videos and mirrors. my lack of strength had nothing to do with form). i would do 2-3 sets of 10-15 reps for all, trying to choose a weight which would exhaust me. i also ate extra calories, carbs, and protein during that year. i was trying to put on muscle. by the end of the year, like i said, my body seemed to be "done" and i was content with that.0
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Bump0
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I'm just starting so no stats yet....but I see I need to buy some heavier weights haha0
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I am hoping I am not hijacking the thread now but I would like to ask the ladies that are lifting heavy what sort of changes you have seen in your body's? I just ordered NROLFW and reading it it really makes sense but I am still a bit afraid that I won't be getting the body that I would like. I am generally more interested in losing inches rather than weight but I am just afraid that I will stay the same size just with muscles rather than fat....Please don't shoot me down if that is totally silly it is just what I am worried about and would like to have a few opinion on it!
Hmmm. Well, you can't mail order the body you WANT....you have what you have. You can just make it the best body you can have.
I have noticed that i'm more defined. And I can do things I could not do before.
My waist measurement has *not* changed. But I can see muscle definition that I couldn't before. I only started lifting heavy in February so it's still new for me.
Oh. My BUM is definitely lifted and booty-licious compared to what it was. My thighs are tight and strong. My belly is also harder...not smaller (I don't think) in inches, but definitely more muscle and less fat.
I started NROL4W in February. My waist was 31 inches. Today my waist is 27 inches. Thats a 4.5 inch loss. I say it has worked for me.
I absolutely love this book!0 -
New here and the topic got me reading. Was ready to educate someone haha! I am on the 5/3/1 program and deload was last week. Have only 2 weeks before i compete in a fight so I can't start another cycle so instead, yesturday, I decided to do my 1 rep max. Calculated at 205 for a squat and 135 for my bench. I did 2 reps of each!! 205 is 25 pounds more than I weigh!!0
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Because of my back I can't compress my spine so I stay with the meshines
arm curls both arms 50pounds 50 times rest when needed
arm extensions both arms 70 pounds 50
buterfly pics (I think its what its called 60 pounds 50 times
back buterfly thingy 100 pounds 50 times
inner thighs 90 pounds 200 times
outer thighs 90 pounds 100 times
calfs 150 100 times
front thighs 50 about 100 times
back thighs about 50 100 times (its hard to tell cause the numbers are messhed off)
I do 400 crunches and 100 crunches on an incline
I can't even do one pull up but I can do 100 push ups in sets of 10
if it wern't for my back being messed up I could prob left almost close to 200 pounds, I only know cause the people I have been able to pick up
I'm 5'8 250 pounds0 -
in my 2nd week of New rules of lifting..
went up to 85lbs on my deadlift for the first time this morning and i was pretty pleased with that.. and im only 2 weeks in.
lat pull down is 90lbs
step ups is 50
lunges 50
shoulder press 15 lbs dumbbells.0 -
Just started stronglifts 5X5
5 ft 2.75 in
146 lbs (wanting to get down to at least 118)
squat- 60lbs
deadlift- 80lbs
bench press- 50lbs
overhead press- 50lbs
barbell row- 50lbs
I also do the prone jack knife (2X15) from NROF4W
and I throw pushups, lunges, step-ups, planks, and various other things in there for warm ups and also a kind of circuit training cardio after weight sessions, cause just running gets boring quick0 -
Hey, ladies! I want to know what lifts you do- the sets, the reps, and the WEIGHT.
Squats: 125 lbs, 3 sets, 8 reps
Dead lifts: 135 lbs, 3 sets, 8 reps
Stiff legged dead lifts: 135 lbs, 3 sets, 8 reps
Inclined bench: 65 lbs, 3 sets, 8 reps
Bench: 70 lbs, 3 sets, 8 reps
Shoulder press: 22.5 lbs per arm, 3 sets, 8 reps
Barbell lunges: 15 lbs per arm, 3 sets, 8 reps
Wide-grip lat pull down: 80 lbs, 3 sets, 8 reps
I am 187 to 190 lbs depending on the day. I'm 5'3 and have been lifting since mid-January. I feel better physically than I have in 10 years.0 -
I'll post mine when they are a little more comparable to these other gorgeous ladies stats :blushing:0
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Go, you! I just started CLX now that I can work out again (post c-section). I'm not lifting *that* heavy, but I'm making progress. :-)0
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I have a good number of injuries so I can't do traditional full body lifts but:
Here's my Stats:
5' 11"
210
40+ push-ups
30 sit ups plus 4 different types of crunches, 30 reps each
I'm too lazy to write all my lifts I'll say bench= 3x10 @ 115lbs
curls 3x10 @ 25lbs
lat pull-down 3x10 @ around 50/60
and I can do A, singular pull-up lol0 -
158 lb, 5'6.5
Squat: 5x5 - 125 lb
Bench: 5x5 - 85 lb
Pendlay Row: 5x5 - 100 lb
Overhead press: 5x5 - 75 lb
Dead Lift: 1x5 - 165 lb
Lifting is so addictive!0 -
5'1"
116 lbs
--all for 2 sets of 15 reps
squat: 99lbs
deadlift: 99lbs
bench: 75lbs
curls (barbell): 45lbs (only 1 set of 2-3 reps)
(maybe more on weight, but I haven't attempted because the weights jump up to 44lbs per side 0_o' w/a 45lb bar as well)0 -
One day...when I can afford a gym membership...I will let you know!
I would love to get started with lifting heavy.0 -
I decided to work mine out in pounds and post it, i'm sure theres other people like me out there who want to hear what other people just starting off are doing, even if it is dwarfed by everyone else! I have done five workouts of NROL4W, everything that says 15 reps I should be able to take a decent jump in weight on friday when I go down to 12 reps.
I am 5'2" and 95lb.
Squats: 2x12 40lb
Bent over row: 2x12 33lb
Step up: 2x12 each leg 20lb in each hand
Deadlift: 2x15 46lb
Dumbell shoulder press: 2x15 9lb each hand
Pullover: 2x15 13lb
Lunge 2x15 13lb each hand
Swiss ball crunchs:2x8 holding 20lb0
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