I'm very new to all of this, so please excuse anything I do wrong. I thought I should keep a log of my progress so those that know more about weight lifting can comment and give me some advice. I'll try and keep this updated, but I don't think i'll be updating it everytime I workout, as 4 times a week seems like too much of an update, especially when i'm not going to be making gains every workout. My routine will be the same everytime, as i'm somewhat following HCT-12, so I will just update this with any gains I have in strength or weight.
Weight: 180 lbs
Warmup -combination of pushups/pullups-
Flat Bench Press
Standing Dumbbell Press
3 sets x 10 reps
Various ab exercises; usually do p90x ab ripper
Warmup -Treadmill or Bike for 5 minutes-
Standing Calf Raise
-Haven't tried going up-
-One arm at a time alternating; each arm gets reps listed below-
Same as always
I am sticking more to HCT-12 than before, but I have made slight adjustments (mainly just in the amount of reps). On every exercise except for Pull-ups, Dips, and Calf raises, I do the 12RM technique of HCT-12 where you d a set of 2 reps every 30 seconds for a total of 6 extra reps, I just didn't include that in the routine above, but I am doing that.
Let me know what you think, what I should adjust, etc. I feel underweight (despite still being a bit out of shape and not having any chest muscle) for my height, but I have picked up my eating habits. I weighed 176 8 days ago, so I think I am getting better with my diet.