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Melkizer
02-19-2010, 07:51 AM
For the past couple of months I have had my calorie intake at c3200 with protein at about p175.

I pulled a muscle in my back about a month ago but I have recovered and have no long term injuries.

I will be working out at home and have equipment for everything except cable work.

I am currently working out - Mon Tue--Thu Fri - It works well with my current schedule but I am willing to do whatever I need to for this program.

Melkizer
02-20-2010, 02:45 PM
I know we a suposed to feel out the set numbers in the workout, but should I be aiming to do around as many sets as was shown in the example?

Also, I can meet my kcal intake per day just fine, but do I need veggies? If so, how much?

Joe Black
02-20-2010, 03:01 PM
Hey Melkizer,

Sure Tom will get round to you, but I have 5 mins spare and wanted to chime in.

You don't have to follow exactly the number of sets shown in the example. It all depends on how you are feeling that day. Just try and start off with a few singles and then ramp up your 6 rep sets until you feel your next set will be a true 6rep max. That might take 3,4 or 5 sets depending on how you are feeling that day. You can try and keep roughly to the number of sets shown in the example as a guideline but 1-2 either side isn't going to make much of a difference, it's more important to go by how you feel and ramp up accordingly.

As for the veg thing, veggies are GOOD for you :) I try and eat 1-2 cups with each meal but do what you can. At least try and include veggies in your evening or lunch meal, preferably both.

Tom Mutaffis
02-22-2010, 03:04 PM
I know we a suposed to feel out the set numbers in the workout, but should I be aiming to do around as many sets as was shown in the example?

Also, I can meet my kcal intake per day just fine, but do I need veggies? If so, how much?

I would try to stick to the protocol as best you can, but if you are just coming back from an injury they it may be best to be a little bit conservative with your weights for the first week or two to allow your body to adjust to intense weight training again.

Calories are what dictate your bodyweight, protein is what will enable greater recovery, and vegetables promote overall health. I am not saying that you need to eat a salad with every meal but it is important to at least have some vegetables in your diet. What does a typical day's diet look like for you right now?

Melkizer
02-23-2010, 04:44 AM
Well I guess some of you would call this Tuesday morning, but to me its Monday night : )

my current body weight is -172lb-

current kcal intake-3200-
protein-200-
i am planning to up my protein closer to 300 this week

I will be going with the ABAB plan.
today's workout looked something like this:
6-6-2-2-2

Pull Ups (BW+20lb)

Barbell Row (135lb)

Bench Press (175lb)

Barbell Overhead Press (85lb)

Dips (BW+25lb)


Feeling good : )
took it a little easy today, so i could make sure my back wouldn't give me any trouble after pulling a muscle earlier this month

Melkizer
02-23-2010, 04:55 AM
My current diet looks something like:
Protein shake in the morning
Protein shake after workout
A couple of pretty lean burgers for lunch
And a few grilled cheese for dinner

Veggie wise:
I guess I have a pretty good pile of veggies on my burgers
I eat about a cup of tomato sauce with my grilled cheese
and my wife usually makes me eat a pile of grapes or blueberry's around lunch

Sounds like a dirty diet I know,
but I guess that's how I roll : )

Tom Mutaffis
02-23-2010, 07:09 AM
Looking forward to seeing how the Back workout goes for you.

What is your primary overall goal for the program? (Lean Bulk/Body Comp/Overall Muscle/Mass/Etc.)

Melkizer
02-23-2010, 08:25 PM
It's all about mass 

Melkizer
02-24-2010, 12:12 AM
Tuesday , Feb 23

My kcal intake was a little over 3200 today, with about 200 grams of protein

Today's workout: -B-
6-6-2-2-2

Back Squat (225lb)

Rack Pull (275lb)

Seated Calf Raise (305lb)

Drag Curl (105lb)

Roman Straight Leg Raise (10lb)


I'm thinking about switching to standing calf raises instead of seated.........any input?

Also, I did my ab sets adding weight just like the other workouts..........is that recommended, or should i be going for a higher rep range?


Feelin Good:clap:

Daniel Roberts
02-24-2010, 01:12 AM
Standing calf raises - go for it

No do your abs just the way you did them.

Good job.

Tom Mutaffis
02-24-2010, 02:34 PM
Tuesday , Feb 23

My kcal intake was a little over 3200 today, with about 200 grams of protein

Today's workout: -B- (6-6-2-2-2)

Back Squat (225lb)
Rack Pull (275lb)
Seated Calf Raise (305lb)
Drag Curl (105lb)
Roman Straight Leg Raise (10lb)

I'm thinking about switching to standing calf raises instead of seated.........any input?

Also, I did my ab sets adding weight just like the other workouts..........is that recommended, or should i be going for a higher rep range?

Feelin Good:clap:

That looks like a solid workout. If you want to swap seated calf raises for standing that is fine; and the ab training is exactly what the protocol calls for.

Keep up the good work with the protein and let me know if there is anything else that I can help you with.

Melkizer
02-24-2010, 05:04 PM
Do you think I could add some shrugs or something for some extra trap work?

Tom Mutaffis
02-25-2010, 06:30 AM
Do you think I could add some shrugs or something for some extra trap work?

I am not really a fan of shrugs, and if you are doing heavy back work along with rack pulls your traps should be getting plenty of work. One thing that you can do is on the rack pulls you can hold your last rep at lockout for 15-30 seconds on each of your sets. This will stimulate your traps a bit more.

Keep up the good work with the program. Attack the weights in the gym!

Daniel Roberts
02-25-2010, 07:32 AM
I second Tom's advice. Don't fall into the trap that many do and fixate on one bodypart (especially when for most it is stimulated enough with various pulls and deadlifts) when overall growth is required.

Melkizer
03-01-2010, 02:48 PM
Thursday, Feb 25

kcal 3250 P 200


Workout -A-
6-6-2-2-2

Pull Up (BW+25lb)

Barbell row (155lb)

Bench press (175lb)

Barbell overhead press (115)

Dips (BW+35)

Melkizer
03-01-2010, 03:01 PM
Friday, Feb 26

Kcal 3500 P 235


Workout -B-
6-6-2-2-2

Back squat (225lb) ------ Toward the end of my first max set I started to feel a pinch in my knee at the bottom of my rep.
I decided to move on to next exercise and rest it through the weekend.

Rack pull (275lb)---- Held last rep for 20sec on each set

Seated calf raise (315lb)

Drag curl (115lb)

Roman straight leg raise (12.5lb)

Tom Mutaffis
03-01-2010, 03:03 PM
Melikzer -

Nice job on the past two sessions.

Is there any way to increase your protein intake slightly? It looks like your calorie number is on track but you may want to boost the protein to ~250.

How is your knee feeling? Make sure to ramp up to the 6RM with a few lighter working sets before you go max effort.

Melkizer
03-01-2010, 04:14 PM
I have been doing the feel sets and ramping sets, I just didn't think I was supposed to log them in my journal : )

my knee feels great and I will work at getting my protein up this week.

Melkizer
03-02-2010, 03:57 AM
Monday, Mar 1

kcal 3500 P 230


Workout -A-
6-6-2-2-2

Pull up (BW+30lb)

Barbell row (165lb)

Bench press (185lb)

Barbell overhead press (125lb)

Dips (BW+35)



*WEEKLY UPDATE*

Last week BW (172lb)
Current BW (174lb)

Avg intake (kcal 3350) (P 210) (F 140) (C 300)

I feel that things are going well, and I can't wait to see how gains come along in these next few weeks

Tom Mutaffis
03-02-2010, 07:08 AM
Monday, Mar 1 / Cal 3500 P 230

Workout -A-
6-6-2-2-2
Pull up (BW+30lb)
Barbell row (165lb)
Bench press (185lb)
Barbell overhead press (125lb)
Dips (BW+35)

*WEEKLY UPDATE*

Last week BW (172lb)
Current BW (174lb)
Avg intake (kcal 3350) (P 210) (F 140) (C 300)
I feel that things are going well, and I can't wait to see how gains come along in these next few weeks

Nice job on the training and diet. Usually you will start to see the most drastic changes around 3-4 weeks into a program.

Let me know if there is anything that I can help you with along the way.

Melkizer
03-03-2010, 01:13 AM
Tuesday, Mar 2

Kcal 3600 P 240


Workout -B-
6-6-2-2-2

Back squat (265lb)

Rack pull (295lb)

Standing calf raise (275lb)

Drag curl (125lb)

Roman straight leg raise (15lb)


I'm feeling great!!!

Joe Black
03-08-2010, 04:25 AM
Progressing steadily, thats great.

Keep training hard and working on the diet and your weight will keep going up.

Melkizer
03-08-2010, 10:46 AM
Thursday, Mar 4

kcal 3200 P 200


Workout -A-
6-6-2-2-2

Pull up (BW+30lb)

Barbell row (165lb)

Bench press (195lb)

Barbell overhead press (125lb)

Dips (BW+35lb)

Melkizer
03-08-2010, 10:51 AM
Friday, Mar 5

kcal 3200 P 200


Workout -B-
6-6-2-2-2

Back squat (265lb)

Rack pull (295lb)

Standing calf raise (285lb)

Drag curl (125lb)

Roman straight leg raise (15lb)

Melkizer
03-08-2010, 11:03 AM
I'm currently out of town visiting family, so I will have to push all my workouts out a day for this week.

I will be giving my weekly update tomorrow after I get back home and get in my first workout for the week

Tom Mutaffis
03-16-2010, 07:44 AM
I'm currently out of town visiting family, so I will have to push all my workouts out a day for this week.

I will be giving my weekly update tomorrow after I get back home and get in my first workout for the week

I hope that the visit with family went well.

How is your training going?

Melkizer
03-22-2010, 01:17 PM
Sorry I have been slacking on my updates so bad :drooling:
I have been pretty swamped lately, but I am very happy with my training progress so far

last update was a couple of weeks ago and my body weight was (172lb)
my current body weight is about (176lb)
I have gained a few pounds in the last couple of weeks and I'm feeling good

my avg intake has been (kcal 3600) (pro 230)
I have wanted to up my protein intake, but I have not had the extra cash to order some Nitreane


Here are my workouts for the past few weeks:


Monday, Mar 8
Workout -A-
6-6-2-2-2

Pull up (BW+35lb)

Barbell row (175lb)

Bench press (205lb):clap:

Barbell overhead press (135lb)

Dips (BW+35lb)



Tuesday, Mar 9
Workout -B-
6-6-2-2-2

Back squat (285lb)

Rack pull (315lb)

Standing calf raise (335lb)

Drag curl (135lb)

Roman straight leg raise (20lb)



Thursday, Mar 11
Workout -A-
6-6-2-2-2

Pull up (BW+35lb)

Barbell row (175lb)

Bench press (205lb)

Barbell overhead press (135lb)

Dips (BW+35lb)



Friday, Mar 12
Workout -B-
6-6-2-2-2

Back squat (285lb)

Rack pull (315lb)

Standing calf raise (335lb)

Drag curl (135lb)

Roman straight leg raise (20lb)



Monday, Mar 15
Workout -A-
6-6-2-2-2

Pull up (BW+40lb)

Barbell row (185b)

Bench press (205lb)

Barbell overhead press (135lb)

Dips (BW+45lb)



Tuesday, Mar 16
Workout -B-
6-6-2-2-2

Back squat (305lb):clap:

Rack pull (325lb)

Standing calf raise (345lb)

Drag curl (145lb)

Roman straight leg raise (20lb)



Monday, Mar 18
Workout -A-
6-6-2-2-2

Pull up (BW+40lb)

Barbell row (185b)

Bench press (Wrist felt sore from work--decided to skip)

Barbell overhead press (135lb)

Dips (Wrist felt sore from work--decided to skip)



Tuesday, Mar 19
Workout -B-
6-6-2-2-2

Back squat (305lb)

Rack pull (325lb)

Standing calf raise (345lb)

Drag curl (145lb)

Roman straight leg raise (20lb)


I'm crazy excited to see my bench over 200lb and my squat over 300lb :strong:

Melkizer
03-22-2010, 06:54 PM
Monday, Mar 22

De-load Week
Workout -A-

I did most of today's workout on a home gym machine, so I didn't even bother trying to track the weight I was using : )
I changed up my exercises a bit for this de-load workout
15-15-5-5-5

Cable pull down

Barbell row

Bench press

Barbell overhead press

Skull crusher tricep extensions

Joe Black
03-24-2010, 02:27 AM
How is your diet looking? Do you plan it on fitday?

Tom Mutaffis
03-29-2010, 11:37 AM
Nice job on the squat and bench milestones!

How do you feel now that you have had the deload week? Any noteable changes in bodyweight?

Melkizer
04-25-2010, 01:50 AM
Better late than never I guess : )


Monday, Mar 29
Workout -A-
6-6-2-2-2

Pull up ( =215lb)

Barbell row (185lb)

Bench press (195lb)

Barbell overhead press (145lb)

Dips ( =225)



Tuesday, Mar 30
Workout -B-
6-6-2-2-2

Back squat (315lb)

Rack pull (335lb)

Standing calf raise (355lb)

Drag curl (145lb)

Roman straight leg raise (20lb)


Thursday, Apr 1
Workout -A-
6-6-2-2-2

Pull up ( =226lb)

Barbell row (185lb)

Bench press (215lb)

Barbell overhead press (145lb)

Dips ( =226lb)



Friday, Apr 2
Workout -B-
6-6-2-2-2

Back squat (315lb)

Rack pull (335lb)

Standing calf raise (355lb)

Drag curl (145lb)

Roman straight leg raise (20lb)



Monday, Apr 5
Workout -A-
6-6-2-2-2

Pull up ( =227lb)

Barbell row (185lb)

Bench press (215lb)

Barbell overhead press (155lb)

Dips ( =227lb)



Tuesday, Apr 6
Workout -B-
6-6-2-2-2

Back squat (315lb)

Rack pull (335lb)

Standing calf raise (355lb)

Drag curl (145lb)

Roman straight leg raise (25lb)


Thursday, Apr 8
Workout -A-
6-6-2-2-2

Pull up ( =229lb)

Barbell row (185lb)

Bench press (215lb)

Barbell overhead press (155lb)

Dips ( =229lb)


Friday, Apr 9
Workout -B-
6-6-2-2-2

Back squat (325lb)

Rack pull (345lb)

Standing calf raise (365lb)

Drag curl (145lb)

Roman straight leg raise (25lb)



Monday, Apr 12
Workout -A-
6-6-2-2-2

Pull up ( =229lb)

Barbell row (195lb)

Bench press (215lb)

Barbell overhead press (155lb)

Dips ( =244lb)



Tuesday, Apr 13
Workout -B-
6-6-2-2-2

Back squat (325lb)

Rack pull (355lb)

Standing calf raise (365lb)

Drag curl (155lb)

Roman straight leg raise (25lb)



Thursday, Apr 15
Workout -A-
6-6-2-2-2

Pull up ( =227lb)

Barbell row (195lb)

Bench press (215lb)

Barbell overhead press (155lb)

Dips ( =242lb)



Friday, Apr 16
Workout -B-
6-6-2-2-2

Back squat (330lb)

Rack pull (340lb)

Standing calf raise (385lb)

Drag curl (145lb)

Roman straight leg raise (25lb)





Monday, Apr 19
Workout -A-
6-6-2-2-2

Pull up ( =229lb)

Barbell row (195lb)

Bench press (215lb)

Barbell overhead press (155lb)

Dips ( =244lb)



Tuesday, Apr 20
Workout -B-
6-6-2-2-2

Back squat (325lb)

Rack pull (355lb)

Standing calf raise (365lb)

Drag curl (155lb)

Roman straight leg raise (25lb)



Thursday, Apr 22
Workout -A-
6-6-2-2-2

Pull up ( =227lb)

Barbell row (195lb)

Bench press (215lb)

Barbell overhead press (155lb)

Dips ( =242lb)



Friday, Apr 23
Workout -B-
6-6-2-2-2

Back squat (330lb)

Rack pull (340lb)

Standing calf raise (385lb)

Drag curl (145lb)

Roman straight leg raise (25lb)




--UPDATE --

I feel things have been going pretty well.
I had some kind of wrist injury nagging at me this month, so I feel that I have had to hold back at times.
but I'm 100% now, and im ready to rock.

My average cal intake has been
Kcal (kcal 3700) (P 230) (F 155) (C 320)

My current body weight is (179lb)
I'm up another few pounds, but I'm thinking i will up my kcal intake by another 600 or so

Melkizer
05-18-2010, 06:15 PM
Monday, Apr 26
Workout -A-
--DELOAD--
15-15-5-5-5

Pull up ( =180lb)

Barbell row (120lb)

Bench press (120lb)

Barbell overhead press (95lb)

Dips ( =180lb)



Tuesday, Apr 27
Workout -B-
--DELOAD--
15-15-5-5-5

Back squat (170lb)

Rack pull (170lb)

Standing calf raise (240lb)

Drag curl (85lb)

Roman straight leg raise (0lb)



Thursday, Apr 29
Workout -A-
--DELOAD--
15-15-5-5-5

Pull up ( =180lb)

Barbell row (140lb)

Bench press (140lb)

Barbell overhead press (100lb)

Dips ( =205lb)



Friday, Apr 30
Workout -B-
--DELOAD--
15-15-5-5-5

Back squat (190lb)

Rack pull (180lb)

Standing calf raise (260lb)

Drag curl (90lb)

Roman straight leg raise (0lb)

Melkizer
05-18-2010, 06:30 PM
Monday, May 3
Workout -A-
6-6-2-2-2

Pull up ( =229lb)

Barbell row (210lb)

Bench press (230lb)

Barbell overhead press (155lb)

Dips ( =244lb)



Tuesday, May 4
Workout -B-
6-6-2-2-2

Back squat (340lb)

Rack pull (355lb)

Standing calf raise (385lb)

Drag curl (155lb)

Roman straight leg raise (25lb)



Thursday, May 6
Workout -A-
6-6-2-2-2

Pull up ( =231lb)

Barbell row (215lb)

Bench press (230lb)

Barbell overhead press (170lb)

Dips ( =242lb)



Friday, May 7
Workout -B-
6-6-2-2-2


Back squat (340lb)

Rack pull (355lb)

Standing calf raise (385lb)

Drag curl (155lb)

Roman straight leg raise (25lb)

Melkizer
05-18-2010, 06:35 PM
Monday, May 10
Workout -A-
6-6-2-2-2

Pull up ( =229lb)

Barbell row (210lb)

Bench press (230lb)

Barbell overhead press (155lb)

Dips ( =244lb)



Tuesday, May 11
Workout -B-
6-6-2-2-2

Back squat (340lb)

Rack pull (355lb)

Standing calf raise (385lb)

Drag curl (155lb)

Roman straight leg raise (25lb)



Thursday, May 13
Workout -A-
6-6-2-2-2

Pull up ( =237lb)

Barbell row (220lb)

Bench press (235lb)

Barbell overhead press (175lb)

Dips ( =248lb)



Friday, May 14
Workout -B-
6-6-2-2-2

Back squat (345lb)

Rack pull (360lb)

Standing calf raise (390lb)

Drag curl (160lb)

Roman straight leg raise (25lb)

Melkizer
05-18-2010, 07:43 PM
Well, there it is:omg:




I am very happy with the strength gains I have made during the course of this program :clap:

So here is how things went.


Starting body weight: 172lb
Finishing body weight: 180lb*

Starting:6-6-2-2-2
Finishing:6-6-2-2-2 *
-A-
Pull Up
S( =195lb)
F( =237lb)*

Barbell Row
S(135lb)
F(220lb)*

Bench Press
S(175lb)
F(235lb)*

Barbell Overhead Press
S(85lb)
F(175lb)*

Dips
S( =200lb)
F( =248lb)*

-B-
Back Squat
S(225lb)
F(345lb)*

Rack Pull
S(275lb)
F(360lb)*

Standing Calf Raise
S(275lb)
F(390lb)*

Drag Curl
S(105lb)
F(160lb)*

Roman Straight Leg Raise
S(10lb)
F(25lb)*


:shoot: No where to go but up

Daniel Roberts
05-19-2010, 05:43 AM
Stunning results - I'm guessing you're pleased?

tomsids
05-19-2010, 08:25 AM
Impressive...those are some massive weight increases!
TB

Melkizer
05-19-2010, 09:31 AM
Stunning results - I'm guessing you're pleased?

I'm very pleased with the results I have had :clap:

Melkizer
05-20-2010, 09:25 PM
BEFORE PICS:

Front- 29292

Back- 29293

Side- 29294

Melkizer
05-20-2010, 09:42 PM
AFTER PICS:

Front- 29295

Back- 29296

Side- 29297

Quad- 29298

Flex- 29299

Melkizer
05-20-2010, 10:01 PM
Now that I have finished the HCT-12 program I'm thinking I would like to try a routine using higher volume.

Do you think it would work to use the basis of HCT-12 with the ramping sets and simple routine layout, but go to higher rep ranges like in the deload weeks? :scratch:

EternalSearcher
05-21-2010, 08:42 AM
Good strength gains!

Daniel Roberts
05-25-2010, 05:35 AM
Now that I have finished the HCT-12 program I'm thinking I would like to try a routine using higher volume.

Do you think it would work to use the basis of HCT-12 with the ramping sets and simple routine layout, but go to higher rep ranges like in the deload weeks? :scratch:

Yes I think it would work but as I wrote in the original article I think higher rep training like that only starts getting effective when you're strong (for you that is) and based on your improvements I think you are now 'strong' i.e I don't think it would have done much for long to train that way with your beginning weights, but now with the loads you're capable of I think it's worth a go.

Tom Mutaffis
06-04-2010, 02:46 PM
Melkizer -

Just checking back in, great job on the strengths gains. You made some solid increases across the board!