Weights women lift
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RE: Weights women lift - 3/26/2007 7:51:05 AM
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thehardway
Posts: 2132
Joined: 8/8/2006
From: Philadelphia, PA
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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 !
< Message edited by thehardway -- 3/26/2007 1:43:15 PM >
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(in reply to Italianangel)
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RE: Weights women lift - 3/29/2007 10:17:56 PM
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Dancefit
Posts: 26
Joined: 3/19/2007
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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.
(in reply to thehardway)
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RE: Weights women lift - 5/1/2007 9:39:24 PM
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ophelia53
Posts: 213
Joined: 3/26/2006
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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!
:)
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Currently: cutting
(in reply to Italianangel)
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RE: Weights women lift - 5/2/2007 12:04:50 AM
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Dancefit
Posts: 26
Joined: 3/19/2007
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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.
(in reply to ophelia53)
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RE: Weights women lift - 5/2/2007 12:15:18 AM
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Dancefit
Posts: 26
Joined: 3/19/2007
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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).
(in reply to Dancefit)
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RE: Weights women lift - 5/2/2007 2:49:21 PM
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twistedlink
Posts: 7773
Joined: 5/31/2005
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i saw a woman preacher curling 66lbs today for 10 reps, thats what I DO!
she was tiny!
she was like 5'4" 115lbs, she could also bench 66lbs around 20 times.
I mean that for me would be easy, but still, i know guys who have trouble doing that and weigh more than her lol
women can be strong, it just takes longer i think.
Hell it took me til the age of 14/15 before i could beat my mum in an arm wrestle, shes damn strong.
135lbs on 8-10 reps?
dayum italianangel youre as strong as me, thats what i can do...I can push out around 15-16 at most lol.
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quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
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(in reply to Trick2Stroke)
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RE: Weights women lift - 5/2/2007 5:10:10 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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can you do 1 arm pushups Andrew with weights on her back, cos she can :D
(in reply to twistedlink)
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RE: Weights women lift - 5/3/2007 1:12:07 AM
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twistedlink
Posts: 7773
Joined: 5/31/2005
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I cant do 1 arm pushups for one reason-pain in the upper back shoulder blade area, same with one arm chinups, always need support with my left hand.
I dont mind having women be stronger than me, i actually find it kind of a turn-on in some respects 
Its just really muscly women that i dont like, strong women i find sexy though 
The only lift i think i beat these women entirely in is deadlift, the rest im either a bit above, same, or sometimes BELOW
dancefit, you can get that 154lbs, IBB gave me a chest routine that got me doing 154x2 to 170.5lbs x 1 (after wearing out, in theory i should be able to do 187lbs, and i feel i could do it fresh, but after a workout i cant lol)
If you want it just PM me and il PM back, i would post it here but i dont wanna hijack the thread with a load of workouts so yeah lol.
_____________________________
http://www.youtube.com/watch?v=GcAQ3xmI0Gw
Ah crap...My fish are pregnant...time for a new bigger tank...
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to vdk_au)
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RE: Weights women lift - 8/11/2007 5:31:27 PM
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Jane
Posts: 1259
Joined: 1/4/2007
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I am starting out with dumbells...most my workouts in past consisted of running, kickboxing, sparring, and jumping rope (and some light weights)--I actually started weight lifting more like a month ago.
40 pushups
3 pull ups--(working on it I can do 12 but I have to take breaks)
25 pd dumbells for bicep curls
20's for kickbacks
...all my shoulder and some chest and back I use 20's and 25's dumbells
When I feel physcially confident I'm gonna go lift with the boys.
(in reply to Italianangel)
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RE: Weights women lift - 9/25/2007 2:55:36 PM
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thehardway
Posts: 2132
Joined: 8/8/2006
From: Philadelphia, PA
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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.
< Message edited by thehardway -- 9/25/2007 3:02:51 PM >
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(in reply to Italianangel)
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