Weights women lift

A board I frequent had a very neat thread about the weights women lift and their weight lifting success and goals.
Here is mine!  Join in and post yours!

These are all for 3-4 sets of 8-10

1. Squat 185lb
2. Deadlift, (SLDL & Trad)175lb to 185lb
3. Bench Press (Bar and DB)135 / 50per
4. Biceps 60-65lb bar or 30lb DB per
5. Triceps- tri dips with 2 45lb plates on my lap, feet up on bench.
6. Delt Exercise and Weights
overhead 70lb bar or 37.5- 40lb DB per (my gym goes up in 2.5lb increments with their DBS)
7. Back i.e. rowing weights
40-45lb DB per for bent rows
8. pushups - I do them one armed for 50+ reps or I put feet up and add weight to my back.

My goals is to get back to doing more one arm chins, and back to be able to do 4x12 pullups and chins supersets as well as reps of 4 pullups with 25lb plate on chain.

I like to leg press 5x45 per side but want to work that into fuller range of motion and am on the lower end of sets and reps on this so I want to work this to be easier.
I want to work up to 55lb DB chest press, my best was 52.5.
I want to work up to 45lb DB shoulder press, my best was 42.5.

Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

OK, I'm game, but remember...

* I work out at home, only dumbells, no sqaut rack, nor the holder for bench press (don't know what that's called), no spotter.

EDIT : all weights for a 3x10-12 (just changed that recently), very near failure on last rep last set:

Squat (dumbells cleaned from the floor and resting on shoulder)
pair of 40's
Deadlift and  Straight leged pair 45's and pair 35's
bumbell bench press 30's
alternating curls suipinated pair of 20's
Tricept extensions 25
Rows single arm 35
dumbell military press standing pair 20's
chins (so embarrasing) 3 max, unassisted
Pushups haven't done in my routine for awhile, but I could pop out say at least 35 at the begining of my work out, or about 20 at the end. OH, that would be 2 armed, certainly not 1 (I'm no Linda).

Goal would be to cut maybe 10-15 lbs more fat (maybe less, I have to revisit my math), than gain Strength, Strength, Strenght...

Once again, your my hero, Linda!

Heya. Here is a rough idea of my strength training routine. I usually train by myself, therefore no spotter :( - so I don't often push myself to my limits. Will convert kg to pounds  - 20kg = 44lbs
 
I'll just cover some basic exercises.
 
Bench press:
Warm up with 88lbs - 12 reps
110lbs - 2 x 7reps
132lbs - 4 to 6 reps (I do request a spotter if I do 132lbs - but I'm safe by myself at 121lbs)
 
Dumbell chest press:
32lbs (total of 64lbs) - 2 x 8 reps
40lbs - 2 x 6 to 8reps
 
Squats:
132lbs - 2 x 10reps
176lbs - 2 x 8 reps
Most I have done is 264lbs for 3 reps, but only to a seated position. Havn't tried for a while.
 
Deadlifts:
132lbs - 2 x 6 - 8reps
176lbs - 2 x 4 - 6reps
 
Lunges with dumbell:
132lbs - 4sets (each leg) x 8 - 10 reps
 
Wide-grip chin ups:
4 sets of 4 - 6reps
 
Close-grip chin ups:
4 sets of 7 - 9reps
 
Tricep dips:
4 sets of 7 - 10reps
 
Push-ups:
Havn't tested max rep for a while.... might do that today. A year ago it was 38 in a minute.
 
GOALS!:
Want to bench 154lbs, 1rep would do me!! as long as I get it one day. I sometimes do negative reps with 154lbs.
Want to squat 220lbs x 5, going down low and making it look reasonably easy - Same for Deadlifts
Want to be able to do sets of 15 close-grip chin ups, and sets of 10 wide-grip chin ups
 
I really want to be able to balance in a hand-stand position for over a minute.
 
 
 
 

I'm bumping this, I am tired of just the boys putting up their numbers.
 
Ripped, Lady C, 3days2glory, any of the other ladies who's logins escape me at the moment? 
 
 

kick ass ladies, and dancefit, had no idea you were so strong girl!!!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

linda's my secret hero, too. though i don't come in this section much, i think i'm gonna start. didn't know there were a few of us ladies on the board! good times!
i can only do 2 reps of 30lb DB curls so far, i'm working on getting it higher.
max on squat machine (which i know is quite different than an actual squat) is 300lbs
overhead: 30lb DBs for a max of 4 reps and ouch!
man, you girls put me to shame! it's great motivation, though!
:)

I was just reading over the posts, and I realised I put "Dumbell with lunges"... was meant to be "barbell with lunges". Silly mistake.
 
I have been able to do more chin-ups.. both wide-grip and close grip. Most likely because I have lost a few kilos/pounds. Other than that, my strength hasn't improved all that much.. pretty much the same. Hopefully when the comp is over, and I put on some more body-fat, I can strive to reach my bench-press goal.
 
Love the venous look that comes with losing body fat. I can now watch my muscles contract properly when lifting, and I know when I am pumped as my veins stick out like never before. The veins on my biceps are becoming quite distinct. Looks awesome. But I'm not as lean as I think I need to be, comparing myself with photos of competitors. Hopefully all goes well when I tan, oil and dehydrate a lil.
 
Anyway!! off topic! Back is getting stronger... One arm bent over rows 44lbs+. 44lbs doing sets of 9.

When you do one-arm push ups, Linda, do you bring your shoulder parallel to your elbow? or lower? I can't seem to get any lower. 50+, that's insane (in a good way).

Jesus, you ladies are way stronger then I ever thought! I guess you just get so used to seeing women in the gym pushing such extremely light weight it turns into a stereo type. I'm very impressed, ya'll are going to pass me up before long. I already can't do as much push/pull ups. 50 one arm's? You're crazy.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

can you do 1 arm pushups Andrew with weights on her back, cos she can :D

ORIGINAL: Dancefit

When you do one-arm push ups, Linda, do you bring your shoulder parallel to your elbow? or lower? I can't seem to get any lower. 50+, that's insane (in a good way).

Chest to the floor baby!!!!
Lower than parallel!!!  But I have been doingthem for 12 years or so and have done a few one arm PU contest hitting way over 75 per arm.......so these have been ingrained into me, as have my holds etc.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

SO glad there are others who don't gravitate to the "pink fluffy Dbs" as I call them, the 1-4 pounders! They sit there month after month and do the same futile exercises, feel good about having done something, and go across the street for a coffee and danish, wondering why they see no progress ...
 
Anyway, some PBs for you:
 
Bench press 110 lbs  (3 reps)
Db flies 40 lbs (3 x 8 reps)
1-arm Db rows 10 reps each 35 lbs-40 lbs-45 lbs
Arnold press 20 lbs (3 x 8 reps)
Scull crusher/ close grip triceps press 45 lbs (3x12 + 12)*
Db Preacher curl (3 x 8) 18 lbs
Squats 5 reps 155 - 6 reps 145 - 7 reps 135 lbs
Deadlifts 121 lbs (3 x 8)
 
* that scull crusher/ close grip press as an inset superset is a great exercise - alternate the two for one set, then finish the set with as many presses as you can add!
 

Sarah, CPT
http://www.atozfitness.com/sarahsblog/
http://www.trainwithsarah.com

Nothing tastes as good as being lean feels (Jack LaLanne)

Wicked posts ladies!!!!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

I just wanted to update some of my numbers, athough my rest time has been reduced by half (45 secs, and a weird and extreemly exausting superset structure) . So it's not apples to apples, but I did pull off something that while not really impressive I am terribly proud of....


My squat. Remeber the weight I squat is cleaned from the ground because I don't have a rack. So it's not as high as it could be however,

45 lb dumbells (90 total)  3x10 and here comes the good part (not to mention that is a pretty good clean, me thinks)  They are absolutely FULL SQUATS skin to skin!! my previous squats were past parallel but not all the way down.

I'm sorry i'm very proud of that, ^ maybe I shouldn't be.

my barbell row (just bought a barbell recently, and a bunch more plates, like 3 weeks ago) 72 lbs 3x10

1 armed rows 40 lbs 3x10

deadlift 117 lbs 3x10 and climbing (I was out of plates so I have been stalled around 100 lbs for quite a while, months actually, and I am being carefull about moving my weight up too quick however I definately have more in me)

romainian deadlift 77 lbs 3 x 10

incline dumbbell bench pair 30 lbs  (so 60lbs) 3 x 10

dumbell push press also at 30lbs 3x10 (60lbs )

no isolation exercises at the moment

and my chins haven't progessed since I haven't been cutting, like I should be, so while I'm stronger I'm heavier, but damn I'm quittling smoking, so cut me a little slack.
 
Sh*t, that is 6 months of progress ( I just checked the dates), I think I just depressed myself, no longer pleased, actually dissapointed, I should just delete, well I'm not cause of the rest time cut in half, but I suddenly think that is crap.

one last edit to the above ^ I screwed up was writing from memory, not my book.
 
my deadlift is actaully 127 lbs 3x10
the romainian is 87 lbs 3x10

Your lifts rock!!!  Nice n heavy, girl power!!
I also hope to look at new numbers in the new year once I am back on bulking........depending on my training schedule, if I place top 3 I will be competing at provincinals in Juneish so I may not bulk or not long........not sure, and if I do wel there I may even get to Canadians shortly after..........but we will see.

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

remember as women, once fit, our progress will be slower as will strength, unless you use roids so, we haev to live with it and go slow and steady.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

There's a lady that works out at my gym who is around 5'6 maybe 135lbs soaking wet Probably around 30-35 years old.....and bench presses 225, like it's nothing.. 
 
Watching her train is almost like being in the Twilight zone..  

There is never enough time to do everything, but there is always enough time to do the most important thing

 

great genetics or great drugs....teehee.

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

yea, it's very strange..  What's funny is when someone new comes in and has no idea how strong she is.. it's funny just to watch their mouths hang open with this astonished look..while she's hammering out 225lbs on the bench like it's 135....
 
She's very solid build.. little to no fat but still dosn't look anywhere near as strong as she is.. pretty incredcible..
 

ORIGINAL: Italianangel

great genetics or great drugs....teehee.

There is never enough time to do everything, but there is always enough time to do the most important thing