Most lifted in each category?

[lordikon]

I was just wondering about how many pounds you guys were doing for your last set in each category? I just started 8 weeks ago, and I want to get a good idea where I stand, and where I'm going. Not everyone does the same exercises, but I'll just start by posting mine. REMEMBER, not your max lift, I mean the most weight you've lifted on a complete final set.

Body weight: 169 lbs. 6'0" (been working out 8 weeks)
All units are in pounds, all excercises are for both arms, or for both legs, unless otherwise listed...

Shoulder Press - 65x8
Seated Dip - 172x8
Triceps Ext. (per arm) - 60x8
Tricep Rope Pulldowns - 100x8
Chest Press - 95x8
Peck Fly - 95x8
Biceps Curl - 125x10
Rear Delts - 190x8
High Row - 80x8
Dual Pulley Pulldown - 112.5x6
Dumbell Shrugs - 50x8 (per arm)
Horiz. Calf - 355x10
Hip Abductors - 110x8
Hip Adductors - 195x15 (machine won't go higher)
Glutes - 140x8 (machine won't go higher)
Lower back Ext. - 315x5 (machine won't go higher)
Ab Crunch (only torso moves) - 180x8
MTS Ab Crunch (whole torso moves) - 115x8
Leg Ext. - 125x8
Leg Curls - 125x8
V-Squats - 395x9
Leg Press - 350x8 (starting a 90 degree angle)

Noone needs to post all their lifts if they don't want. I am just hoping to see some comparisons. Any stats are appreciated. As of now, superior muscle is about my only source for weightlifting information. And I don't mind posting my stats, because I know I just started and don't expect to have any great lifts.

[Face]

First we need to know which are machines and which are free weights :D

[lordikon]

Mostly I'm on machines at the moment, moving gradually to free weights. The only freeweight exercises I do now are dumbell shrugs and forearms (which I didn't list).

[Chris]

I didn't see any real meaty back movements any reason why? When you say tricep ext. are you refering to on the cable crossovers? Your chest presses should be a lot strong than your chest flys.

Chris

[lordikon]

Well I've basically had no input from anyone. So your input is great. I need to know where I'm lacking, and where I'm doing good. I don't have a trainer, or any friends that lift. So I was looking for some info here.

I don't know much about the machines, or how to describe them. My tricep extension is on a hammer strength machine. You're seated, there are pads for your elbows, and you start with biceps in flexed position, and push outward until arms are almost straight. Each arm gets it's own set of weights. It's not on cables, the weights are attached to plastic bands.

I obviously need to learn how to describe my weight lifting and techniques, in order to learn about lifting.

[Chris]

Well first, let me just give a ventured guess as to why you are getting little response. It takes a while for this forum to turn over, so be patient. Also some peole see listing stats like that as trying to brag. :dunno:

Now onto what I can try and help you with. I know the Hammer Stregnth machine of which you speak. Have you thought about free weights though? Free weights are supposed to be the best way to build muscle, those machines can only do so much as your post dictates, you can only go so heavy. With machines you are following a designated path, free weights you're not and you have to concentrate more on controlling the weight. Thats another bonus.

As for where you stand, you look pretty strong. I would suggest moving to free weights and see how you are doing there. Also, you are doing more than I think I could do on the last set of bicep curls on a machine. I would wait and hopefully more people will be able to advise to you where you "stand" in your weight catagory.

Lastly, if you ask me...you should be able to do more weight on the chest presses than you listed.

Here is a list of things that I do that you can try and compare:

Dumbell shoulder Presses 130x8 (65 each hand)
Bench Press(most similar to "Chest Presses"): 245x8
Rope tri pd's: 140x12-15
Machine pec flys(last time I did them): 80x15
DB shrugs: 100x12 (stupid school gym only has 100 lb dbs)


Now back to what you posted:
Horiz. Calf - 355x10
Hip Abductors - 110x8
Hip Adductors - 195x15 (machine won't go higher)
Glutes - 140x8 (machine won't go higher)

I might just drop this and start doing meat and potato excersizes...

Leg Ext. - 125x8
Leg Curls - 125x8
Leg Press - 350x8 (starting a 90 degree angle) <- Leg press machine? if so, do squats instead.

This is good other than that.

I dunno, I'm sure someone will contradict what I have said. Also, don't really compare your weights to mine, they aren't the best for comparison.


Here are some excersizes for free weights to replace the machines:

Note: If you don't know how to do an excersize I mention, I will explain them to you, but be sure to ask someone at the gym for help. Usually they are more than glad to give advice.

1) Shoulder Press replace with Dumbells Shoulder Presses
2) Replace with something like skull crushers.
3) Chest Press replace with Barbell Bench Press
4) Peck Fly replace with dumbell flys
5) Biceps Curl grab a curl bar and do them.
6) Dumbell Shrugs might wanna try with a barbell

I hope I helped.

Chris

[lordikon]

Ya, that helps alot. If I'm doing good in some categories, and bad in others, there might be some secondary muscles I need to work on. I'm having a tough time with my shoulder presses, maybe my shoulders need some work.

I tried barbell upright rows for traps, and those hurt my shoulder, so I decided just dumbell shrugs. I don't know how I would do barbell shrugs.

If I dropped horiz. calves, what would be working my calves in it's place?

Anyway, I think I'll try freeweight for peck flys, biceps curl, and bench press, and I'll see what happens. Again, thanx for the help.

[Chris]

Don't worry too much about your shoulders they aren't that weak, the seem pretty good for just starting out.

For the Horizonal Calf Raise, you use a machine, right? Most gyms have seated calf raise machines.

Chris

[lordikon]

I've heard the machines help with some workouts, like for instance in the biceps curl. They say this because the machine holds your arms on the pad, so you aren't using other muscles to "cheat" during the curl. But I also agree, that if you do freeweights, you use your muscles to control your movement, which could add to muscle size/strength. I guess to each his own, I'll just keep trying new stuff until I find what works the best. I'll try not to worry to much until I hit a plateau. I hit one a couple weeks back on my shoulder press, and changed my routine. Turns out the first 6 weeks of my working out was all spent overtraining.

[Chris]

For bicep curls you can use a curl bar on a precher bench and it does the same thing as the machine, except you have to control the horizonal motion of all the weight as well as the vertical.

Chris

[the dude]

To mix up the preacher curls every once in a while you can go from barbell curls to Db curls. Even try db hammer curls on the preacher bench , there are alot of variations.

[meat12]

I've done Reverse Curls on the preacher bench, works good