Push it push it, watch me work it, im perfect

RHunce

Monday 22nd June – Back and Chest
Bench Press 4 sets of 8 reps @ 40/45/50/50kg
Incline Bench Press 4 sets of 8 reps @ 40/40/35/45kg
Pec Flyes 4 sets of 8 reps @ 20/20/20/20kg
Wide Grip Pull Ups 4 sets of 3 reps
Seated Row 4 sets of 8 reps @ 35/40/40/45kg
Lat Pulldown 4 sets of 8 reps @ 42.5/42.5/50/57.5kg
Lever Incline Row 4 sets of 8 reps @ 15/25/15/25kg
Rear Delts Flyes 4 sets of 8 reps @ 45/50/55/60kg
Dumbell Bicep Curls 4 sets of 8 reps @ 14kg
Abdominal Crunches 6 sets of 25 reps
5 mins on stairmaster

RHunce

Wednesday 24th – Legs, Chest and Triceps


Bench Press 4 sets of 8 reps @ 40/45/45/50kg


Incline Bench Press 4 sets of 8 reps @ 35/35/37.5kg


Pec Flyes 4 sets of 8 reps @ 20/20/25/25kg


Calf Raises 4 sets of 8 reps @ 110/95/95/110kg


Squats 4 sets of 8 reps @ 60/60/70/80kg


Leg Curls 4 sets of 8 reps @ 45/55/65/75kg


Dumbell Bicep Curls 4 sets of 8 reps @ 14kg


Lying Triceps Extension 4 sets of 8 reps @ 16/18/18/18kg


Triceps Dips 4 sets of 5 reps


Triceps Extension 4 sets of 8 reps @ 35/40/35/40kg


Abdominal Crunches 6 sets of 25 reps

RHunce

Friday 26th – Chest and Shoulders


Bench Press 4 sets of 8 reps @ 45/45/47.5/50kg


Incline Bench Press 4 sets of 8 reps @ 35/35/37.5/40kg


Pec Flyes 4 sets of 8 reps @ 20/25/25/30kg


Shoulder Press 4 sets of 8 reps @ 25/30/25/20kg


Behind The Neck Press 4 sets of 8 reps @ 30/20/30/20kg


Dumbbell Arnold Press 4 sets of 8 reps @ 6/8/8/10kg


Smith Upright Row 4 sets of 8 reps @ 20/25/30/25kg


Dumbbell Bicep Curls 4 sets of 8 reps @ 14kg


Wrist Curl 4 sets of 10 reps @ 14kg


Stair Master – 10 mins


Treadmill – 15 mins


Abdominal crunches 6 sets of 25


Extra Bicep Curls 3 reps of 18kg/ 5 reps of 16kg

itsallaboutheL

Your log burns my eyes!

RHunce

explain why please? i'd really love some criticism and tips on how i can make it better

itsallaboutheL

No the layout man!! i want to read it i really do but by god is it sore on the old cornea!

RHunce

haha ok i i'll change the font and let me know what you think please, tips and comments from anyone would be great

itsallaboutheL

What are your stats??

Benching 3 times a week?

I don't see anything radically wrong as a beginners program to add a bita size and strength TBH.....altho some of your exercise placement is a little off, like calf raises before squats: why would you do such a thing!?:) and the crunches are just unnecessary!! throw in 3 x 10 weighted decline sit ups or the like, or pulldwn abs or sumtin along those lines

RHunce

itsallaboutheL wrote: »

What are your stats??

Benching 3 times a week?

I don't see anything radically wrong as a beginners program to add a bita size and strength TBH.....altho some of your exercise placement is a little off, like calf raises before squats: why would you do such a thing!?:) and the crunches are just unnecessary!! throw in 3 x 10 weighted decline sit ups or the like, or pulldwn abs or sumtin along those lines

stats as in weight, height etc?

should i bench less??

yeah i know thats my own little mistake i always squat as my first leg exercise just wrote the calf raises first, my bad :pac:

itsallaboutheL

ya height weight etc!! and general goals

RHunce

i'm 5, 10 and weigh 134 pounds

RHunce

Monday 29th - chest and back


Bench Press 4 sets of 8 reps @ 45/47.5/47.5/50kg


Incline Bench Press 4 sets of 8 reps @ 35/37.5/37.5/40kg


Pec Flyes 4 sets of 8 reps @ 20/25/20/20kg


Wide Grip Pull Ups 4 sets of 3 reps


Seated Row 4 sets of 8 reps @ 35/40/35/40kg


Lat Pulldown 4 sets of 8 reps @ 42.5/50/57.5/57.5kg


Lever Incline Row 4 sets of 8 reps @ 30/20/30/20kg


Rear Delt Fleys 4 sets of 8 reps @ 45/55/55/65kg


Dumbbell Bicep Curls 4 sets of 8 reps @ 14kg


Decline Weighted Sit Ups 4 sets of 25 reps @ 5kg



____________________________________________________________
thanks a million itsallaboutthel the decline weighted sit ups were excellent i could really feel it and it was a big step up from the crunches

RHunce

i got my official stats from the gym today

Weight: 9st 8lb/61,1kg


Height: 5' 9,6"/1,77m


BMI 19,5


Less then 20 = underweight


Body Fat %: 14,0%


_____________________________________________________________

ok i hadnt realised that i was underweight and i'm guessiong this isnt good but the ideal BMI is 20-25 and i'm only .5 off so i'm sure i can gain that

RHunce

Wednesday 1st - legs and triceps


Lying Tricep Extensions 4 sets of 8 reps @ 18/18/20/20kg


Tricep Dips 4 sets of 5 reps


Tricep Extensions 4 sets of 8 @ 35/35/40/45kg


Bicep Curls @ 14kg


Weighted Decline Sit ups 5kg x 30


Squats 4 sets of 8 reps @ 60/70/80/85kg





I got a terrible nose bleed on one of my last exercises which meant i couldnt complete my routine, i still had to do leg curls and calf raises but had to bail out eary due to the bleeding which was a bit disappointing tbh. i think it has something to do with the terribly humidity at the moment.

in regards to bench pressing does anybody know if dumbbell benching and incline benching is more effect then barbell benching and incline benching? or vise versa

cardio,shoot me

different exercises mate really. There was an arguement on dumbells v barbell recently and it brought up some interesting points. Nice squats btw, are you going to paralell?

RHunce

yeah i was reading the thread awhile ago and was googling it a bit and both seem to work well so i might just mix it up

yeah i get down paralell. ive been looking over your log for the last few months man, youre roughly the same age as me, i think i am a few months older, but you're doing some unreal stuff man, keep it up

cardio,shoot me

why ty :P

RHunce

Bench Press 4 sets of 8 reps @ 18/20/20/20kg (dumbbells)


Incline Bench Press 4 sets of 8 reps @ 16/18/18/18kg (dumbbells)


Pec Flyes 4 sets of 8 reps @ 10/10/12/12kg (dumbells)


Shoulder Press 4 sets of 8 reps @ 25/30/25/20kg


Behind The Neck Press 4 sets of 8 reps @ 20/25/25/30


Dumbbell Arnold Press 4 sets of 8 reps @ 10/10/10/10kg


Smith Upright Row 4 sets of 8 reps @ 20/25/30/25kg


Dumbbell Bicep Curls 4 sets of 8 reps @ 14kg


Weighted Sit Ups 10 sets of 5 reps @ 5kg


Russian Twists with Medicine Ball @ 10kg

____________________________________________________________________

for the russian twists should i use a dumbbell or is the medicine ball ok?

i also switched to dumbbelss from using the smith machine, i couldnt feel anything happening with the smith machine and that i was losing the whole stabilty aspect.

anyway this week is a break for me as i'm going to spain

peace out people!!

cardio,shoot me

i feel russian twists more with teh dumbell but thats just me

RHunce

Monday 20th - Chest and Back


Bench Press 4 sets of 8 reps @ 45/47.5/47.5/50kg


Incline Bench Press 4 sets of 8 reps @ 35/37.5/37.5/40kg


Pec Flyes 4 sets of 8 reps @ 20/25/20/20kg


Wide Grip Pull Ups 4 sets of 3 reps


Seated Row 4 sets of 8 reps @ 35/40/35/40kg


Lat Pulldown 4 sets of 8 reps @ 42.5/50/57.5/57.5kg


Lever Incline Row 4 sets of 8 reps @ 30/20/30/20kg


Rear Delt Fleys 4 sets of 8 reps @ 45/55/55/65kg


Dumbbell Bicep Curls 4 sets of 8 reps @ 14kg


Decline Weighted Sit Ups 4 sets of 25 reps @ 5kg


Russian Twists 4 sets of 30 reps@ 8kg

RHunce

Wednesday 22nd - Legs and Triceps


Calf Raises 4 sets of 8 reps @ 110/95/95/110kg


Squats 4 sets of 8 reps @ 60/60/70/80/85kg


Leg Curls 4 sets of 8 reps @ 45/55/65/75kg


Dumbell Bicep Curls 4 sets of 8 reps @ 14kg


Lying Triceps Extension 4 sets of 8 reps @ 16/18/18/18kg


Triceps Dips 4 sets of 5 reps


Triceps Extension 4 sets of 8 reps @ 35/40/35/40kg


Weighted Sit Ups 5 sets of 10 @ 5kg


Russian Twist 4 sets of 30 @ 8kg
______________________________________________________________


ok firstly owwwwwww!!!! back from a weeks holidays and a weeks break and i just did everything i was used to doing before i went on holidays!! i think ive learned my lesson, it is now saturday and i had to skip my session yesterday and struggle through a hurling match because my quads were killing me from the squats i'll build up slowly next time, never again!! :pac: