Muscle and Fitness Hers Forums - View topic - Bon's Journal

ss24 · Posted: Mon Nov 02, 2009 9:10 am Post subject: rhc

Where did you find the RHC workout?

Bon · Posted: Tue Nov 03, 2009 3:42 pm Post subject:

I actually bought the magazines the RHC came in. If I was as good as guitargirl was at posting articles, I'd post them but I don't know how.

I will type in Month One, though if that helps.

Day 1: Chest, triceps
Incline Bench Press: Sets: 6 Reps: 6,6,6,10,12,12
Bench Press: Sets: 6 Reps: 6,6,6,10,12,12
Decline Flye: Sets: 4 Reps: 12
Bench Dip: Sets: 5 Reps:6,6,10,12,12
Close-grip Bench Press: Sets: 5 Reps: 6,6,10,12,12
Lying Tricpes Extension: Sets: 5 Reps: 6,6,10,12,12

Day 2: Legs, calves, abs
Squat: Sets: 5 Reps: 6,6,10,12,12
Leg Press: Sets: 5 Reps: 6,6,10,12,12
Lunge: Sets: 5 Reps: 6,6,10,12,12
Leg Extension: Sets: 2 Reps: 12
Leg Curl: Sets: 2 Reps: 12
Crunch: Sets: 2 Reps: 15
Reverse Crunch: Sets: 2 Reps: 15
Leg-Press Calf Raise: Sets: 2 Reps: 12
Seated Dumbell Calf Raise: Sets: 2 Reps: 12

Day 3: Shoulders, calves, abs
Overhead Dumbell Press: Sets: 6 Reps: 6,6,6,10,12,12
Upright Row: Sets: 5 Reps: 6,6,10,12,12
Bent-over Lateral Raise: Sets: 2 Reps: 12
Crunch: Sets: 2 Reps: 15
Reverse Crunch: Sets: 2 Reps: 15
Leg Press Calf Raise: Sets: 2 Reps: 12
Seated Dumbell Calf Raise: Sets: 2 Reps: 12

Day 4: Back, biceps
Bent-over Row: Sets: 6 Reps: 6,6,6,10,12,12
Seated Row: Sets: 6 Reps: 6,6,6,10,12,12
Lat Pulldown: Sets: 4 Reps: 6,6,10,12,
Barbell Curl: Sets: 5 Reps: 6,6,10,12,12
Incline Dumbell Curl: Sets: 5 Reps: 6,6,10,12,12
Dumbell Preacher Curl: Sets: 2 Reps: 10

Cardio: Weeks 1 and 2: 3 x week for 30 min. at 60% of MHR.
Week 3 and 4: 4 x week for 45 min. at 65% of MHR.

Hope that helps.

Anne-Marie · Posted: Tue Nov 03, 2009 4:00 pm Post subject:

Bon, how long did an average workout take? I am looking for a plan to follow for my return-to-the-gym, but I need to think about how long things take...

Very Happy

anne-marie

Oh & thanks for posting that info!

Bon · Posted: Wed Nov 04, 2009 8:23 pm Post subject:

Depending on how fast I did the moves (with good form, natch) and whether my injury or lack of equipment (workout at home) kept me from doing an exercise it took me about 30 minutes to an hour for the weights workouts. If I had done the prescribed cardio, probably an hour and a half.

Bon · Posted: Wed Nov 04, 2009 8:25 pm Post subject:

You're welcome, Anne-Marie. That took quite a while to type, though.
I'm gonna see if I can figure out scanning in articles.

Anne-Marie · Posted: Thu Nov 05, 2009 8:51 am Post subject:

In case this saves time...

http://www.muscleandfitness.com/training/167

Very Happy

Bon · Posted: Thu Nov 05, 2009 3:19 pm Post subject:

Thanks, Anne-Marie. That does help. I still can't figure out how to post articles.

lizzyb · Posted: Thu Nov 05, 2009 4:27 pm Post subject:

Hey there Bon!! Playing a little catch up here, lol!!
Congrats on completing your RHC!! How awesome is that, to be able to place a check next to that goal and say "done it!"
Now that you have completed that challenge what have you noticed about yourself that has changed? Have you noticed gains in strength, and lifts increased? How's your energy/stamina now after being so consistent with your cardio component as well?

Have you ever tried New Rules of Lifting For Women? You'd get 6month's worth of programs and a really good read on top of it all!

Anne-Marie · Posted: Thu Nov 05, 2009 5:33 pm Post subject:

bon, I wanted to ask you about Day 2 (my next day)

Are the squat & lung supposed to be with a barbell across your shoulders, or ????

Crunch/R.Crunch - traditional floor/bench, or machine? or does it matter? I don't know if I missed something with that article or if it just doesn't say!!

Very Happy

And btw, you're doing great!!!

Bon · Posted: Fri Nov 06, 2009 3:01 pm Post subject:

Anne-Marie: I did the squats and lunges with dumbells but I think they are supposed to be with a barbell across your shoulders. Thanks to an elbow injury, I can't put it behind my shoulders, it ends up hurting something fierce.
The crunches are supposed to be floor crunches.

lizzyb: I am stronger now then when I started. Am able to do a couple of sets of 15 reps with 8lb or 10lb dumbells. Wasn't consistent at all with cardio, so no improvement there. Embarassed

I'm still a little under the weather, so just doing what I consider a light workout. 3 sets of 15 reps with whatever weight I find I'm able to lift.