PDA

View Full Version : HCT-12 Test Group Journal - BFGUITAR's Journal



BFGUITAR
02-16-2010, 02:49 PM
1) Calorie + Protein Intake
To be honest, I have no idea how many calories I take in. At least 2500 I would think. My protein intake is approximately around 150-200g per day.

2) Injuries
I had knee pain for over a year. Recently, with the use of knee sleeves my knees feel absolutely fantastic. Deadlifts have never been a problem for my knees but squats have (only when I dont use the knee sleeves). Leg press feels fine as well.

3) I have access to all equipment

4) I can commit to 3 days a week. I am sure I can throw in another day every so often but I know three days I can do. Those days are Tuesday Thursday and Saturday.

Daniel Roberts
02-18-2010, 03:33 PM
Ok BFGUITAR you're up!

I know you're after a 3 day schedule, Program A fits the bill, are you happy with that and do you understand it?

Secondly, are you confident setting food intake?

If you answer no to anything please, please ask, we want to nail everything before we get started, ensuring we give you the best chance of exceeding your goals.

BFGUITAR
02-18-2010, 04:47 PM
Three days a week seems perfect for me right now. I understand it all.
I don't know exactly about my food intake. I need to count my calories. I will try and attain 2800 calories per day and see how that works for me.That is going to be my little project for the next few days. I eat a lot but it would be nice to know exactly how much I am getting in.

BFGUITAR
02-22-2010, 05:34 PM
Ok first entry!

Let me first say that I really like the general feeling of the routine. It's not stressful as it allows me to do what I feel. While I want to hit a new PR, getting that extra rep is a lot less looming than in a usual routine.

A

Pulldown
70lbs feel
100x6
120x6
130x6
140x6
145x6, x2 x2 x2

I felt this was good for a first go at it. I made sure that the bar touched my chest every single rep.

BB row
bar and 135 for feel
145x6
155x6
165x6
175x6 x2 x2 x2

Felt good. I can definitely pump this one up next time I do it.

Flat Bench
Bar, 135 for warm ups
155x6
175x6
185x6
205x6 x2 x2 x1

I usually do bench first... I feel as if I get weak if I do it closer to the end. I may switch it up..

CGPB
bar, 95lbs
135x6
155x6
160x6
165x6 x2 x2 x2

I havent done these is a loooong time. I have no doubt this will fly up very fast.

BFGUITAR
02-22-2010, 05:37 PM
B

Squat
Bar, 135, 185 warmups
225x6
255x6
265x6
275x6 x2 x2 x2

RLDL
135, 185 warmup
225x6
255x6
265x6
385x6
300x6 x2 x2 x2

Curl bar curls
40x6
45x6
50x6
55x6
60x6
65x6 x2 x2 x2

Calf press (I use a machine so the numbers don't mean much on their own)
280x6
300x6
320x6
340x6
360x6
380x6 x2 x2 x2

Abs - Low to high chop
10lbs warmup (fast)
25x6
35x6
45x6
60x6

BFGUITAR
02-23-2010, 12:57 AM
I have been looking over my diet and I think I am getting in around 3000 calories a day. I will have breakdowns as soon as I go shopping for food.
Before I do so... I wanted to know if anyone had some really super fast healthy meals they could share. My diet is typically boring... I make a lot of rice and eat it with tuna. I eat PB and J sandwiches like it's no tomorrow and I eat a good amount of pasta. I drink a lot of milk and eat a decent amount of cheese. Occasionally I will make some meat sauce for my pasta but again, time is an issue. I do not have enough storage space for meat so that means I have to go around buying meat which digs in to my schedule (I plan on getting a giant freezer when this semester is over). I do drink protein shakes though to try and make up for it. I get my veggies as carrots and some salad. I do take a green supplement as well.

So, what are some easy fast meals that require the least amount of cooking possible? hah

thanky0ujesus
02-23-2010, 01:24 AM
Dr. Berardi has an awesome chili recipe. A batch of that would last you a long while and stores well in the fridge. And once you got that batch, it's a quick meal to just scoop a bowl out and microwave it.

I also wanted to share a discovery I found recently. If anyone's familiar with the Indian drink called laasi, it's mango juice with yogurt mixed in. Although fresh mango juice is hard to come by and the imitation stuff if stuffed full of HFCS, I decided to mix some greek yogurt with peach tea flavored Crystal Light. You'd be surprised what greek yogurt mixes well with.

Chicken or tuna salad is pretty awesome stuff too that stores well in the fridge. I use the olive oil based mayo to be healthy (I hope). Keep a bucket in your fridge and scoop that sucker onto some bread or crackers and that's once fast meal.

We should start a thread on quick recipes like this.

Joe Black
02-23-2010, 03:35 AM
I got quite a few nice little recipes, start that thread! :)

Daniel Roberts
02-23-2010, 03:38 AM
I usually do bench first... I feel as if I get weak if I do it closer to the end. I may switch it up..

Put it wherever you like in the session, I think you understand the whole concept, so crack on. Good effort all round. Can't help you with food ideas, I'm as boring as you are when it comes to food choices. Perhaps thanky0ujesus can start up a thread, but I'll second Berardi's chilli.

EternalSearcher
02-23-2010, 02:42 PM
Good Logs so far. Your food intake sounds as boring as mine too. Good Luck to you, and all in our group.

Daniel Roberts
03-01-2010, 09:19 AM
How you getting on chief - nothing from you in nearly a week - everything ok?

BFGUITAR
03-01-2010, 01:11 PM
Everything is going well :) I had to skip a day due to some personal issues, but I will be posting two of my workout days tonight. I absolutely love this routine... it's actually fun! BTW, if I have to skip a day, should I workout 2 days in a row? Or should I just push it all back a day?

I might as well post my current diet.

Meal 1
-3 slices whole wheat bread (with some peanutbutter)
-2 cups of milk
-1 Banana

Meal 2
-Bagel
-0.5 cups cottage cheese
-one fruit

Meal 3
-Bagel with 100g roast beef
-fruit

Meal 4
-Bagel with berries and a protein shake (25g protein)

Meal 5
-1 cup cooked rice
-can of tuna (about 120g)
-2 cups carrots

Meal 6
-protein shake (45g protein) / 100g meat (depends what I feel like)
-dried apricots (about 5-6 of them)

I am unsure about the breakdown, but it is around 3000 calories. I would think and enough protein. I will be drinking more protein shakes if I feel I need to, but I think I am doing ok.

BFGUITAR
03-01-2010, 06:52 PM
A

Bench
- bar, 135
-155,165,185,195, 210 x6, x2 x2 x1 It was all easy until that last one... if I miss that last rep should I do it again next week? The first 210x6 was not bad at all but I tired quick.

CGBP
-bar 95lbs
-135, 155, 165, 185x6, x2 x2 x2 Easy!!

Pulldowns
-70lbs
-120, 130, 140, 150 x6 x2 x2 x2 Easy!

BB row
-100
-135, 155, 165, 175x6 x2 x2 x2 Easy! When I got sick my rows really suffered :(

BFGUITAR
03-01-2010, 06:59 PM
B

Squat
-bar 135 185
-225 255 275x6 x2 x2 x2 Easy!! I am ready to move up for sure. BTW I think I may have to increase my volume... I am thinking of starting at 225, jumping to 255, than 265, 275, 285.

RLDL
-135, 185
-225, 255,275,285, 305x6 x2 x2 x2 Easy!! Much much better than last time

Biceps curl bar
55,60,70, 80x6 x2 x2 x2 Easy! I may have to switch barbells... there are many gaps in the weights

Calves
-360 380 400x6 x2 x2 x2 I have to change the machine... I maxed out.

Abs- low to high chop
-35 45 60 70x6 x2 x2 x2

I was rushed this workout!

BFGUITAR
03-01-2010, 07:03 PM
A

Bench
-bar 135
-135 165 185 195 210x6 x2 x1 sucked! Not feeling my prime today

Shoulder press
-bar
-65 95 105x6 x2 x1

CGBP
-135 155 165 185x4 Sucked!! Will do better next time

Pulldowns
-100
-130 140 150 165 x6 x2 x2 x2

Rows
-135 155 165 185x6 x2 x2 x2

Daniel Roberts
03-03-2010, 02:05 PM
B

Squat
-bar 135 185
-225 255 275x6 x2 x2 x2 Easy!! I am ready to move up for sure. BTW I think I may have to increase my volume... I am thinking of starting at 225, jumping to 255, than 265, 275, 285.

RLDL
-135, 185
-225, 255,275,285, 305x6 x2 x2 x2 Easy!! Much much better than last time

Biceps curl bar
55,60,70, 80x6 x2 x2 x2 Easy! I may have to switch barbells... there are many gaps in the weights

Calves
-360 380 400x6 x2 x2 x2 I have to change the machine... I maxed out.

Abs- low to high chop
-35 45 60 70x6 x2 x2 x2

I was rushed this workout!

Maxing machines out, finding the weights easy, you definitely are ready to move up! You were strong today, and soon you'll learn to recognise that and move up then and there, not plan for next time, grab it while you can. But perhaps sometimes, like today, the 6RM doesn't tell the whole story, only after the clusters is it apparent what you could have done. In which case, aim for next time.

Not sure what you mean by increase the volume, I assume introduce more sets because the top weight is higher. However it won't be that much higher, just be smarter about the increments you ramp up with. Introducing another set will only deplete your energy and potentially rob you of your higher 6RM.
When you're squatting 400lbs then maybe we'll need to accommodate the extra ramping sets!

Daniel Roberts
03-03-2010, 02:07 PM
A

Bench
-bar 135
-135 165 185 195 210x6 x2 x1 sucked! Not feeling my prime today

Shoulder press
-bar
-65 95 105x6 x2 x1

CGBP
-135 155 165 185x4 Sucked!! Will do better next time

Pulldowns
-100
-130 140 150 165 x6 x2 x2 x2

Rows
-135 155 165 185x6 x2 x2 x2

And today you sucked! That's just the way it goes, but the beauty of autoregulation, is that you do your best for the day and move on, don't be too hard on yourself; you're doing brilliantly.

Joe Black
03-08-2010, 05:24 AM
As Daniel says, the key is to not beat yourself up about a crappy day. It happens and will happen again at some point, but it;s how you react to it that counts. And funnily enough normally after a crappy session, follows a brilliant one. Its the progress over 12 weeks that counts.

how is the diet going and how is your weight moving?

BFGUITAR
03-08-2010, 09:09 AM
Ive gained about 2 lbs in the past 3 weeks. Not bad :) I will be gaining at least 4lbs more.

I had 2 really good workouts after that crappy day, so I am not worried at all :).

Daniel Roberts
03-11-2010, 12:47 PM
Hey, how's it going BFGUITAR? So you're up 4 pounds in 3 weeks which is great. My one concern and one which is going to make it difficult for you and us is your diet - we have no idea of your average daily intake. Make the effort to document your intake and you've controlled an area which 90% of trainees never master and as a result never grow and/or lose bodyfat. Take a look at the first post in everyone else's journal and nearly all don't give a figure for intake. Change that and you change the physique. I know the program works, so no-one here need worry about that aspect, it's under control, but right now your diet is wildly variable (for all I know) and that will. at some point. derail your efforts.
Let me know if you need help.

BFGUITAR
03-12-2010, 12:43 PM
Will do. School is owning me this week but I will outline a full diet scheme. I know what's good for me, but I just have trouble implementing a full scheme. I will post a comprehensive diet tomorrow.

B
Squat
-bar, 135,185
-225, 245, 255, 265, 280 x6 x2 x2 x2 Good!

RLDL
-135,185
- 225, 255, 275, 285, 295, 315 x6 x2 x2 x2 good!

Biceps (had to use DB... curl bar didn't go high enough)
-20, 25, 30, 35 x6 x2 x2 x2 Not bad

Abs
-35 45 60 70 x6 x2 x2 x2 Good!

BFGUITAR
03-12-2010, 12:46 PM
A

Bench
-bar, 135
-155, 165, 185, 210 x6 x2 x2 x2 Easy!

CGBP
-135
-155 165 185x6 x2 x2 x2 Not bad!

Shoulder push press
-45
-65 75 90 115

Lat Pulldown
-100
-130 140 150 165 x6 x2 x2 x2 Easy!

BB Rows
-95lbs, 135
-155 165 185 190 x6 x2 x2 x2 Easy! Im gonna pump this one higher

BFGUITAR
03-12-2010, 12:51 PM
B
Today I felt a bit under the weather. It wasn't a horrible day but I could have pushed it harder if I felt better.

Squat
-bar, 135, 185
-225 255 275 285 x6 x1 Im going to try this again after

RLDL
-135 185
-225 255 275 295 315x6 x2 x2 x2 Felt good!!

Calves
-225kg 232kg 247.5kg x6 x2 x2 x2. I maxed out the other machine. I may have to start doing these on a leg press!

Abs
-The gym closed early today without my knowing. I just did a bit of abs to get something in. I was pissed, but luckily it was at the end of my workout.

Daniel Roberts
03-20-2010, 02:40 PM
No updates for a while chief and I noticed your thread about 'mono' - how are you holding up?

BFGUITAR
03-20-2010, 09:32 PM
No updates for a while chief and I noticed your thread about 'mono' - how are you holding up?

Mono has been destroying me for a while. This workout has been bringing me back up. This past week has been a rough week and my workouts have been variable. I absolutely hate it when things get in the way of the gym. It's all over now though which I am happy about. Overall I love this program. My bench has never skyrocketed so fast... and it's my weakest lift!

My diet is getting better and I am sorry I havent posted it yet. It involves a lot of salmon and rice! hah.

Daniel Roberts
03-21-2010, 04:53 AM
Never had it myself but it sounds rubbish, I guess it helps to have something to focus on, and feel free to ask questions like that here, we'll pull you through to the end!

Joe Black
03-24-2010, 03:11 AM
Never had mono myself but heard some pretty bad stories, so hope you;re all good now.

Keep us updated as regularly as you can!

BFGUITAR
04-06-2010, 12:54 PM
Here we go!

A

Bench- Bar, 135, 155, 165, 185, 195, 210 x6 x2 x2 x2 Felt good!
CGBP- 135 155 165 170 x6 x2 x2 x2
Press- bar, 65, 75, 95, 105, 115 125 x6 x2 x2 x2
BB Row- 105 135 155 165 185 195 x6 x2 x2 x2 Easy!
Lat Pull down- 100 130 140 150 165 x6 x2 x2 x2

I have to look for my B workout, I wrote it on a piece of paper rather than my book, ill get back on that.

I took a week off from working out. I had the worst week of my undergraduate career. Im happy it happened on the deload week!

NEW!

A
Bench (I decided to stick with flat bench, my progress was pretty good and I didn't want to mess it up)- 135 165 185 195 x6 x2 x2 x2 It felt a bit heavy, but I wasn't concerned. Just an off set.
CGBP- 135 155 165 180 190 x6 x2 x2 x2 This felt VERY good!
DB Press - 25 30 35 40 50 x6 x2 Shoulders felt achy today
DB row- 75 85 90 100 x6 x2 x2 x2 Easy!
Pull down (closer grip) 130 140 150 160

B
Deadlifts
-135 185
-225 255 285 310 330 x6 x2 x2 x2 nice!

Leg Press- 3 pps, 4, 5, 6 7 x6 x2 x2 x2
Calf Raise- The machine was messed up. The weights didn't have numbers on them. I just kept moving up until it was too difficult
Curl Bar- 50 60 70 80 x6 x2 x2 x2

A
Bench- bar 135, 155, 165, 185, 195, 215 x5 So close!!!!!
CGBP- 135 155 165 185 x5 so close again!
DB Press- 30 35 40 45 55 x6 x2 x2 x2 Easy!
DB Row- 80 90 95 110 x6 x2 x2 x2 heavy, but not bad!
Pull down- 140 150 165 x6 x2 x2 x2
Ab chops- 40 45 60 70 80 x6 x2 x2 x2

B
Deadlift- 135 185 225 255 285 300 340 x6 x2 x2 x2
Leg press- 3 pps, 4 5 6 7 x6 x2. Dropped down to 6 pps and did 2x2. I wanted to go a bit deeper
Biceps DB curls- 20 25 30 35
Calves- 225 232 240 245.5kg x6 x2 x2 x2 maxed out the machine... lovely!

A
Bench- 135 155 185 195 215 x6 x2 x2 x2 EASY. I couldn't believe it. I could have put another 5-10 pounds on. Hell yeh!!
CGBP- 135 155 165 185 x6 x2 x2 x2
DB Press- 30 35 40 45 55 x6 x2
DB row- 60 85 90 100 x6 x2 x2 x2
Pull down- 140 150 165 x6 x2 x2 x2
Ab chop- 45 60 70 80 x6 x2 x2 x2

B
Deadlift- 135 185 225 255 285 300 340 x5 Wasnt feeling it today
Leg Press- 3 4 5 6 6+25lbs 7 x6 x2. Dropped down to 6 plates and did 1x2 a lot deeper. Still trying to find the perfect depth.
Biceps DB curls - 25 30 35 x6 x2 x2 x3. I forgot I was only suppose to do 2 haha.
Calves- 225 230 240 247.5 x6 x2 x2 x2

Overall I am pretty happy with this progress! My bench is soaring which is FANTASTIC! Thanks guys!
One thing that I am noticing is a lot of lower back fatigue during deadlifts. I fear my form may be off but I am not sure. I think I need to stretch more. I will keep you updated.

Daniel Roberts
04-07-2010, 10:07 AM
Ok, great you're back in the game! How's the weight progressing? As for deadlift see if you can film it for analysis, we're flying blind without it and are you doing the warm-ups as instructed?

BFGUITAR
04-07-2010, 01:05 PM
Ok, great you're back in the game! How's the weight progressing? As for deadlift see if you can film it for analysis, we're flying blind without it and are you doing the warm-ups as instructed?

Yes I am. Those warmups are absolutely wonderful! I will be sure to record it next time.
I will weigh myself in the morning tomorrow. Currently I am filled with food.

Joe Black
04-08-2010, 03:26 AM
BE interested to know your current weight and also your weight on day 1!