Lady Lifters - Tell me what you lift.

Options
245

Replies

  • JenaePavlak
    JenaePavlak Posts: 350 Member
    Options
    I've developed my own lifting routine... tweak it here and there when I need to fix certain parts.. or if I find one weak..

    Bench Press: 60lbs Dumbbells (120lbs) 4x6 or 135 Barbell 4x8
    Bicep Curl: 30lbs 4x6
    Shoulder Press: 35lbs 4x6
    Lateral Raises: 15lbs 3x8
    Skull Crushers: Don't do
    Tricep Pull-downs: 50-70lbs 4x6-8
    Wide Grip Lat Pull down: 110lbs 4x8
    Barbell Row: 95lbs 4x6
    Incline Dumbbell Flys: 40lb dumbbells 4x6
    Upright Row: 85 lbs (machine) 4x8
    Shoulder Shrug: 50lbs 3x10
    Seated Cable Row: 100lbs 4x6-8
    Squats: 185lbs 4x6-8
    Standing Calf Raises: don't do... use a leg press machine and use 145lbs 3x15
    Deadlift: I do these rarely mostly to just tighten the back
    Leg Press: Usually do these as part of a cool down after squats.. 145lbs 3x10
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Options
    This is really embarrasing as my numbers are really low, but, i'd like to stay accountable and they are increasing every day! :D
    I originally started the NROLFW plan but have kind of modified it. ;)

    3 sets of 8

    Bench Press: 65
    Bicep Curl: 25 each arm
    Shoulder Press: 25 each arm (dumbell)
    Tricep Pulldowns: 55
    Wide Grip Lat Pulldown: 95
    Upright Row: 90
    Shoulder Shrug: 45 each side
    Squats: 140
    Standing Calf Raises: 90 pounds
    Deadlift: 125
    Leg Press: 160
  • cpiton
    cpiton Posts: 380 Member
    Options
    Hi! I started lifting heavy March '12. I'm using Tom Venuto's plan as outlined in The Body Fat Solution.
    I cycle between 2 semi-full-body split superset workouts. I do 4 weeks at 3 sets 12-15 reps & 4 weeks at 3x6-8. This is what I'm doing now. (I'm in the low rep phase) All dumbbells except deadlifts, and no machines. I work out at home alone :)

    (If 2 DBs I added them together to get one amount)

    Squats 70 (butt to the ground)
    Split squat/static lunges 70
    Row 35
    Bench Press 60
    Calf raises 40
    Romanian dead lift 80, but I was trying out my new barbell. I could do 12 reps, so I need to move up.
    shoulder press 50
    pullover 40
    bicep curls 25
    tricep extensions 20

    This is a fun thread. You guys are giving me something to shoot for!
  • amsparky
    amsparky Posts: 825 Member
    Options
    Wow - you all ROCK! I'm getting there, but I thought I was strong for a girl, but wow!

    Off to friend you guys!!

    And notice I didn't put my weights...I still have a WAYS to go! I am doing New Rules of Lifting Weights for Women, then plan to switch to Stronglifts.
  • DyanCB
    DyanCB Posts: 138 Member
    Options
    Great way for me to learn more from other women - thanks for posting the question. Since I have been on MFP I am probably adding weight every week or two in 5 pound increments. This is based on doing 8 reps - if its easy I move up. Also, with the suggestion from personal trainers, I am focused on upper body. I am fortunate to have naturally muscular thighs and calves.

    Bicep Curl: 20
    Shoulder Press: 25
    Lateral Raises: 15
    Tricep Pulldowns: 55
    Wide Grip Lat Pulldown: 62.5
    Barbell Row: 20
    Incline Dumbbell Flyes: 20
    Chest press: 50
    Rear delt: 80
    Triceps extension: 25
    Planks: increasing 30 seconds weekly, up to 2 minutes, 3 sets
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    Options
    Bench Press: 57.5kg 1RM or 50kg 3 sets of 5
    Bicep Curl: 20kg, 6-8 reps for standing barbell curl. If I'm seated with that thing under my triceps to reduce swinging movement, it's 15kg.
    Shoulder Press: 35kg 1RM or 27.5kg 5 sets of 5.
    Lateral Raises: I've only just started these. I can do 4kg dumbells for what seems like forever (10+ reps) but the next weight up (6.5kg I can only do for 4 reps)
    Skull Crushers: Don't do these often enough to know.
    Tricep Pulldowns: 30-35kg for 6-8 reps
    Wide Grip Lat Pulldown: I use a medium grip (just where the bar slightly bends) and do 40kg for around 8 reps.
    Barbell Row: I don't really do this, although I've been meaning to get into it.
    Incline Dumbbell Flyes: Only done this a handful of times, usually with 5 or 7.5kg dumbells.
    Upright Row: I don't really do this.
    Shoulder Shrug: I don't do this.
    Seated Cable Row: Don't do this.
    Squats: 1RM is around 60-63kg. At the moment I can do 52.5kg for 3 sets of 5.
    Standing Calf Raises: Don't do these.
    Deadlift: 1RM is 80kg. I can do 70kg for 5 reps.
    Leg Press: Don't really do this, prefer squats.
  • meshashesha2012
    meshashesha2012 Posts: 8,326 Member
    Options
    These are my 1 max rep


    Bench Press: 155
    Bicep Curl: 75
    Shoulder Press: 75
    Lateral Raises: (left)25, (right) 15.. I have right shoulder issue
    Skull Crushers: a ridiculous exercise i refuse to do
    Tricep Pulldowns: 105
    Wide Grip Lat Pulldown: 160
    Barbell Row: 150
    Incline Dumbbell Flyes: (left)
    Upright Row: a ridiculous exercise i refuse to do
    Shoulder Shrug: another exercise i refuse to do
    Seated Cable Row: 220
    Squats: 195 (ATG)
    Standing Calf Raises: i have no idea what my 1 max rep is for this. i've gone up as much as 300 pounds and i know i can add more.
    Deadlift: 235
    Leg Press: another exercise i refuse to do. why leg press when i can squat?

    romanian deadlift 175
    front squat push press : 95. unfortunately the weakest link for me in the exercise is my right shoulder
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Options
    Started lifting again after a long long break - back at it again for about 3 months. I do a 3 day split routine (sometimes more, sometimes less depending on time). I do not follow a program.

    Lifts are: 6 x 3 for compound, 8 x 3 for isolation. Never tried a 1 max rep.



    Bench Press: 80lb BB
    Bicep Curl: 20lb DB
    Shoulder Press: 30lb DB
    Lateral Raises: 15lb
    Skull Crushers: Do not do
    Tricep Pulldowns: Do not do
    Wide Grip Lat Pulldown: 90lb
    Barbell Row: Bent over - 75lb BB
    Incline Dumbbell Flyes: Delt flys - 17lb DB, Pec Flys (supine) - 20lb DB
    Upright Row: Do not do
    Shoulder Shrug: Do not do
    Seated Cable Row: Do not do
    Squats: Back: 115lb
    Standing Calf Raises: Do not do
    Deadlift: 172lb
    Leg Press: have not done for a while - last one was 285lb


    Looking at the ladies above, I really need to work on my bench press.
  • aj_31
    aj_31 Posts: 999 Member
    Options
    You ladies are very impressive!!! Thanks for sharing your information with me.
  • aproc
    aproc Posts: 1,033 Member
    Options
    I usually do 3-4 sets of 8-10. Just depends on what I'm lifting and the order of my routine.

    Bench Press: 75 Just started not long ago since I never had a spotter to keep an eye out.
    Bicep Curl: 25
    Shoulder Press: barbell: 75
    Lateral Raises: 15
    Skull Crushers: 30
    Tricep Pulldowns: 30
    Wide Grip Lat Pulldown: 95
    Barbell Row: 75
    Incline Dumbbell Flyes: 20
    Upright Row: 55
    Shoulder Shrug: Never do these
    Seated Cable Row: 90
    Squats: 95 I hadn't been doing them long up till then and now I've even backed off that weight to work on deeper squats before going heavier.
    Standing Calf Raises: 200
    Deadlift: 120
    Leg Press: 200
  • byrdamy
    byrdamy Posts: 40
    Options
    I agree you guys are impressive! Most of my machine work I do not know the weight because the trainer puts the pin in, I think he is trying to deter me from obessing over amount of weight and focus on control, form, and reps.

    I want to obsess over the weight. I will answer what I know

    Bench Press: 95 max, 30lbs norm
    Bicep Curl: 25-30lb barbell
    Shoulder Press: machine maybe 50lb, DB 15lb
    Lateral Raises: 10lb hate hate hate these byfar my weakest muscle
    Skull Crushers: BB-35lb CR-45lb
    Tricep Pulldowns: 45lb
    Wide Grip Lat Pulldown: 70
    Barbell Row: never done these
    Incline Dumbbell Flyes: never done these
    Upright Row: 20lbs
    Shoulder Shrug: Never do these
    Seated Cable Row: never done these
    Squats: Never weighted these or done them on machine
    Standing Calf Raises: Don't do these often enough
    Deadlift: 115 (only done this once)
    Leg Press: not sure how much
  • lrdavenport23
    lrdavenport23 Posts: 60 Member
    Options
    Wow! Ladies these are definitely some impressive numbers! Looks like I have a lot of work to do. Thanks for sharing!
  • amnski
    amnski Posts: 251 Member
    Options
    bump...maybe I will start a separate lifting program...have to modify for home though...no access to the gym
  • kittyfrost
    kittyfrost Posts: 54
    Options
    5lbs at the moment...ha. I'm just starting, this is good so far. No program, just alternating upper/lower body days 4 times a week. I'll probably move up to 10lbs soon.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Options
    I mostly do machines, so I'm sure my numbers would be lower doing free weights. I do three sets of eight.

    Bench Press: 130 on a very good day, if I do this first. Usually at least 110.
    Bicep Curl: 40-50 (total)
    Shoulder Press: 50-60
    Lateral Raises: 30-40 (total)
    Wide Grip Lat Pulldown: 95
    Seated Cable Row: 75
    Leg Press: 230 usually... I have done up to 260, but my *kitten* hurt too much the next day. Call me a sissy, but I don't like pain.
  • girlnumber57
    girlnumber57 Posts: 72
    Options
    Bump :)
  • turningstar
    turningstar Posts: 393 Member
    Options
    I've been doing n.r.o.l.w. for 3 weeks now, and never lifted before that in my life. I usually workout at home, and only have a few weights, so im sorta maxed out on some things, like deadlifts.

    Deadlifts-68lb- I have to find some more things to attach to my bar to add weight. Its actually pretty funny to see.:-)
    Barbell squats-65lb
    Step ups-20 lb dumbbells- need more weights
    shoulder presses-15 lb dumbbells
    lunge-20lb dumbbells
    Variation of seated row-55lb
    Variation of lat pulldown-20lb bar
  • CountDown321
    CountDown321 Posts: 117 Member
    Options
    Ive been doing starting strength for about 6 or 7 weeks, and have done a small de-load during that time. The numbers below are my 1RM and all barbell exercise weights.

    Bench Press: 80 lb
    Shoulder Press: 60lb
    Tricep Pulldowns: 45lb
    Barbell Row: (Penlay Row) 85lb
    Squats: 125 lb
    Deadlift: 165 lb
    Farmer's Walk: 50 lb for 30 second reps
  • sewerchick93
    sewerchick93 Posts: 1,440 Member
    Options
    I generally do 3 sets of 10 reps
    Bench Press: 30
    Bicep Curl: 25
    Shoulder Press: 20
    Lateral Raises: 20
    Skull Crushers:don't do
    Tricep Pulldowns: 30
    Wide Grip Lat Pulldown:60
    Barbell Row: 25
    Incline Dumbbell Flyes:dont do
    Upright Row:20
    Shoulder Shrug:dont do
    Seated Cable Row: 50
    Squats: 115
    Standing Calf Raises:25
    Deadlift:dont do
    Leg Press:230
  • amysj303
    amysj303 Posts: 5,086 Member
    Options
    I am also doing Stronglifts 5x5 (5 reps, 5 sets)

    Squats: 85 lbs
    Bench: 60 lbs
    Pendlay Row: 55 lbs
    Overhead Press: 45 lbs
    Deadlifts: 115 lbs (only 1 set of 5 reps)

    I did the Jamie Eason Livefit Trainer before this, I have been doing this since mid-April, and I was trying to eat more to support muscle growth but now it's bikini season so I might be doing something different for the summer and try bulking again in the fall.

Categories