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Henson23
02-19-2010, 08:35 AM
Calorie Intake - Average 5500
Protein intake - 300grams
Injuries - None
Gym - Powerhouse
Training days - I can commit to everyday if needed. Usually Mon-Fri. Sat and Sun rest.
Pictures can be added if needed.
Sorry for the late post and short message. Been out of town for work, working from phone.

Daniel Roberts
02-24-2010, 05:58 AM
Good to have you here Henson - are you comfortable with what you need to do, diet and program? Any questions just ask.

Tom Mutaffis
02-24-2010, 07:03 AM
Calorie Intake - Average 5500
Protein intake - 300grams
Injuries - None
Gym - Powerhouse
Training days - I can commit to everyday if needed. Usually Mon-Fri. Sat and Sun rest.
Pictures can be added if needed.
Sorry for the late post and short message. Been out of town for work, working from phone.

Henson -

Are you back in town now?

I will be your 'mentor' for the program, so please let me know if there is anything that I can help you with.

Henson23
02-24-2010, 07:24 PM
I am back and I have started my training. I do have some questions right off hand doing my first two sessions. I am doing the ABAB workout. My problem is, I am so undecided what weight to do for my two reps. I will get my last set of 6 and then I will start my reps of two. When I do these I know I can go up alot in weight. See my log for the past two sessions and tell me what weights I should be shooting at for my last three sets of 2.
Monday:
Pull Downs - 6x295, 2x300, 2x300, 2x300
Barbell Rows - 6x275, 2x295, 2x305, 2x335
Incine BP - 6x285, 2x295, 2x305, 2x335
Military Presses - 225x6, 235x2, 240x2, 240x2
Close Grip - 275x6, 285x2, 295x2, 295x2

Tuesday, 30 min cardio

Wednesday
Squats - 315x6, 355x2, 365x2, 370x2
Deadlift - 325x6, 335x2, 345x2, 355x2
Calf Press leg press machine - 630x6x3
Barbell Curl - 135x6, 140x2, 145x2, 150x2
Cable Crunch wide strap pully- 110x10x3

Tom Mutaffis
02-25-2010, 09:14 AM
I am back and I have started my training. I do have some questions right off hand doing my first two sessions. I am doing the ABAB workout. My problem is, I am so undecided what weight to do for my two reps. I will get my last set of 6 and then I will start my reps of two. When I do these I know I can go up alot in weight. See my log for the past two sessions and tell me what weights I should be shooting at for my last three sets of 2.
Monday:
Pull Downs - 6x295, 2x300, 2x300, 2x300
Barbell Rows - 6x275, 2x295, 2x305, 2x335
Incine BP - 6x285, 2x295, 2x305, 2x335
Military Presses - 225x6, 235x2, 240x2, 240x2
Close Grip - 275x6, 285x2, 295x2, 295x2

Tuesday, 30 min cardio

Wednesday
Squats - 315x6, 355x2, 365x2, 370x2
Deadlift - 325x6, 335x2, 345x2, 355x2
Calf Press leg press machine - 630x6x3
Barbell Curl - 135x6, 140x2, 145x2, 150x2
Cable Crunch wide strap pully- 110x10x3

Nice job on the workouts, it looks like you have good strength levels on all of the compound movements.

What is your primary goal for this program? Body composition? Mass gains?

In terms of the weight selection the sets should be performed with the same weight across the board for the 6,2,2,2. The objective is to pick something close to your 6RM and then perform the doubles with somewhat limited rest between sets. This principal provides you a good mix of volume/intensity which will stimulant hypertrophy.

Here are some ball park numbers:

Pulldowns - 300 lbs
Barbell Rows - 290 lbs
Incline BB Press - 295 lbs
Military Press - 235 lbs
Close Grip - 280 lbs
Squats - 340 lbs
Deadlift - 335 lbs
Cal Raises - 630 lbs (weight not as important for these - make sure to do 6,2,2,2)
Barbell Curls - 140 lbs
Cable Crunch - 150 lbs (should follow 6,2,2,2 protocol for these)

If your first set of 6 is challenging enough then the doubles should be relatively hard. I know that when I squat a 6RM even a single with that same weight can feel heavy afterward. I think that your initial 6-rep numbers were too low and that left a lot in the tank for the doubles which is not the objective.

Give some of these weights a try this week and if you are feeling strong you can even boost the numbers that I recommended since they were conservative estimates.

Let me know if there is anything else that you would like to discuss with regard to supplements/nutrition/training.

Henson23
02-25-2010, 11:00 AM
My goal is for some serious mass gains. I am looking at doing my fourth show this summer and wanted to see some huge gains before I started to really think about when my show will be. Thanks for the suggestions. When I repeat my workouts I will increase each of my 6RM and stay at the same weight. I have been use to pounding out 6-10 reps all the time and jumping to sets of 2, my mind thinks I need to add a great amount of weight. Not saying anything bad about it, I am sore as hell right now from my second day and it feels amazing.

Tom Mutaffis
02-25-2010, 02:15 PM
My goal is for some serious mass gains. I am looking at doing my fourth show this summer and wanted to see some huge gains before I started to really think about when my show will be. Thanks for the suggestions. When I repeat my workouts I will increase each of my 6RM and stay at the same weight. I have been use to pounding out 6-10 reps all the time and jumping to sets of 2, my mind thinks I need to add a great amount of weight. Not saying anything bad about it, I am sore as hell right now from my second day and it feels amazing.

What do you currently have planned in terms of diet? I see that you listed 5,500 calories and 300g/protein.

We can definitely utilize this program to help you to pack on some serious size and I think that with some more agressive 6RM numbers you should find the workouts to be fairly challenging.

Keep me posted on your training and let me know if there is anything that you would like to brainstorm...

Henson23
02-25-2010, 09:21 PM
Here is my next question. Doing the ABAB workout, on the second workout session do I switch up my workouts. If I do close grip on monday, do I also do it on Friday? Or can I switch it out with press downs. I actually did my thursday today because I am not going to be around this weekend. I am also not going to be around next weekend due to the Arnold Classic. Favorite time of the year. I know if I do what I previously did my ass gets kicked and the weight is not always the same, I have to go down in weight to get my 6RPM. What should I do to maximize my ability to gain massive size with the workout.

Henson23
02-25-2010, 09:25 PM
I basically stick to around 40-60 grams of protein each meal along with the same amount of carbs. I have a high calorie portein shake in the AM and PM. I have a protein shake at 12, before the gym and one right after. What supplements other than creatine, protein and BCAA's would you suggest I take. I also take a pre-workout drink.

Tom Mutaffis
02-26-2010, 08:48 AM
Here is my next question. Doing the ABAB workout, on the second workout session do I switch up my workouts. If I do close grip on monday, do I also do it on Friday? Or can I switch it out with press downs. I actually did my thursday today because I am not going to be around this weekend. I am also not going to be around next weekend due to the Arnold Classic. Favorite time of the year. I know if I do what I previously did my ass gets kicked and the weight is not always the same, I have to go down in weight to get my 6RPM. What should I do to maximize my ability to gain massive size with the workout.

The "A" workouts and "B" workouts are always the same. You will be training each muscle group 2 times per week. You may not work with the same weights in each session and that is fine, you work with your 6RM for that day for the cluster set.

Here is how the weights are determined and what your workout should look like:

Bar x 6 reps (warm-up)
135lbs x 1(feel set)
185lbs x 1(feel set)
225lbs x 1(feel set)
240lbs x 6 (work set)
270lbs x 6 (work set)
300lbs x 6 (work set)
320lbs x 6 (work set)
340lbs x 6 (work set) This was the previous best but the last rep felt easy, so go for another set
350lbs x 6 (work set) Barely got the 6th rep.
- Rack the bar. Rest as long as you need before attempting 2 more reps, approx 30-60 secs.
- Rack the bar, breathe deeply for another approx 30 sec and try for another 2.
- Repeat. And that's it.

The 350 lbs is your Cluster Set. You will be performing 12 reps with your 6RM in the quickest time possible.

Hope this helps. It is a little bit different than how you are probably used to training; but is an effective protocol for building muscle.

Tom Mutaffis
02-26-2010, 08:54 AM
I basically stick to around 40-60 grams of protein each meal along with the same amount of carbs. I have a high calorie portein shake in the AM and PM. I have a protein shake at 12, before the gym and one right after. What supplements other than creatine, protein and BCAA's would you suggest I take. I also take a pre-workout drink.

It sounds like you are good in terms of diet. How much fat do your typically consume?

I would recommend Beta-Alanine to stack with creatine, and along with that the only other recommendation would be a good protein powder. If you are using whey-only you might want to check out a blend, with this program you can get a great deal on Nitrean and you get 3 tubs of Results (Creapure Creatine / Beta Alanine blend) for free as well.

Henson23
03-03-2010, 07:44 PM
Friday
Pull Downs - 6x295, 2x300, 2x300, 2x300
Barbell Rows - 6x275, 2x295, 2x305, 2x335
Incine BP - 6x285, 2x295, 2x305, 2x335
Military Presses - 225x6, 235x2, 240x2, 240x2
Close Grip - 275x6, 285x2, 295x2, 295x2


Saturday
Squats - 315x6, 355x2, 365x2, 370x2
Deadlift - 325x6, 335x2, 345x2, 355x2
Calf Press leg press machine - 700x6, 700x2, 700x2, 700x2
Barbell Curl - 135x6, 140x2, 145x2, 150x2
Cable Crunch wide strap pully- 110x10x3

Weight: 203lbs

Monday:
BB Rows: 275x6, 280x2, 280x2, 285x2
Pulldowns: 300x6,300x2x3
Incline: 325x6, 330x2, 330x2, 335x2
Military: 235x6, 235x2, 235x2,235x2
Close Grip: 285x6, 285x2, 285x2, 285x2

Wednesday:
Squats: 375x6, 375x2, 375x2 375x1 Ass Kicked
Deadlift: 345x6, 345x2, 345x2, 345x2
Calf Press: 750x6, 750x2, 750x2, 750x2
Barbell Curls: 155x6, 155x2, 155x2, 160x2
Abs Wide cable: 130x6, 130x2, 130x2, 130x2

levensok
03-03-2010, 10:28 PM
Impressive stuff, Henson. Just curious, how long have you been weight training?

Tom Mutaffis
03-04-2010, 06:24 AM
Nice work on the last two sessions.

How are you feeling? (soreness, etc.)

Henson23
03-04-2010, 02:58 PM
I started being dedicated to training about four years ago. I did my first show and weighed in at 136lbs. Ever since then I live for training. Best hobby in the world.

Henson23
03-04-2010, 03:02 PM
Soreness has been kicking my ass the day after, the second day im back to normal. My only thing is making sure I get my sleep. I have a rough time sleeping at night, getting to bed on time and I have sleep apnea. Other than that I am doing great.

Tom Mutaffis
03-05-2010, 07:55 AM
Soreness has been kicking my ass the day after, the second day im back to normal. My only thing is making sure I get my sleep. I have a rough time sleeping at night, getting to bed on time and I have sleep apnea. Other than that I am doing great.

Have you tried taking ZMA? That seems to help me to sleep better.

Glad to hear that things are going well so far; please continue to post a write up for each training session.

thanky0ujesus
03-05-2010, 12:52 PM
Damn, you're a strong dude. Would be cool to see some pictures.

Henson23
03-06-2010, 03:11 PM
I will get pictures posted here in the next few days. .

Tom,

I had to switch from squats to leg press my workout today. Is this ok? I got a pinched nerve or something that is killing my lower back. I did it at work and ****, I started to squat today and it killed my lower back. I dont want to mess it up any more than it is.. It didnt effect my deadlifts or any other workout.

Joe Black
03-08-2010, 04:01 AM
Good progress in here!

how was the arnold by the way?

Also how is your weight since starting the program?

Henson23
03-08-2010, 07:24 PM
Monday workout:

Bent over rows: 285x6, 295x2, 295x2, 295x2
Pulldowns: 300x6, 300x2, 300x2, 300x2
Incline: 325x6, 335x2, 335x2, 350x1 (Had to try)
Shoulder Press: 235x6, 245x2, 245x2, 245x2
Close Grip Bench: 285x6, 285x2, 285x2, 285x2


The arnold was great! He ended up handing out the trophy to the overall amature bodybuilding champion and then walked around at the expo with all the security guards. Since I have started I have gained approx. 5 lbs, I have been eating lean but many meals. I have been complemented on the gains and just how full I look when working out. The program is great.

achtungbaby
03-08-2010, 08:17 PM
strong lifts! great work

Henson23
03-11-2010, 09:45 AM
Wed:

Leg press: 950x6, 950x2, 950x2, 970x2
Deadlift: 345x6, 345x2, 345x2, 345x2
Calves: 800x6, 800x2, 800x2 800x2
Barbell Curls: 150x6, 150x2, 150x2, 150x2
Abs Wide cable: 130x6, 130x2, 130x2, 130x2

Tom Mutaffis
03-16-2010, 07:49 AM
I will get pictures posted here in the next few days. .

Tom,

I had to switch from squats to leg press my workout today. Is this ok? I got a pinched nerve or something that is killing my lower back. I did it at work and ****, I started to squat today and it killed my lower back. I dont want to mess it up any more than it is.. It didnt effect my deadlifts or any other workout.

Leg press is fine, although you might be better off with hack squats. If you decide to go with leg press then I would just make sure to keep your feet relatively close together and in the middle of the platform; this will keep the emphasis on your quads as opposed to glutes/hamstrings with feet high and wide.

Did you have a chance to upload the pictures yet?

Great job on the incline pressing!

Henson23
03-28-2010, 07:25 PM
Saturday
Squats: 355x6, 355x2, 355x2, 375x2
Deadlift: 365x6, 365x2, 365x2, 365x2
Calves: 800x6, 800x2, 800x2 800x2
Barbell Curls: 150x6, 150x2, 150x2, 150x2
Abs Wide cable: 130x6, 130x2, 130x2, 130x2

I got sick last week, Felt better thursday but didnt work out, just exhausted. Did my saturday lifts and felt great. My lower back is not hurting anymore and started back up with my squats. My girl is going to take new pictures this week for me and we will get them posted. Started taking ZMA before bed and it does the trick, get a full nights sleep and I do not wake up as much. Most appreciated for the advice.

After the program, what do you guys want to see? Do you want us to go back to our normal workout schedule? What would you suggest?

Tom Mutaffis
03-29-2010, 11:27 AM
Saturday
Squats: 355x6, 355x2, 355x2, 375x2
Deadlift: 365x6, 365x2, 365x2, 365x2
Calves: 800x6, 800x2, 800x2 800x2
Barbell Curls: 150x6, 150x2, 150x2, 150x2
Abs Wide cable: 130x6, 130x2, 130x2, 130x2

I got sick last week, Felt better thursday but didnt work out, just exhausted. Did my saturday lifts and felt great. My lower back is not hurting anymore and started back up with my squats. My girl is going to take new pictures this week for me and we will get them posted. Started taking ZMA before bed and it does the trick, get a full nights sleep and I do not wake up as much. Most appreciated for the advice.

After the program, what do you guys want to see? Do you want us to go back to our normal workout schedule? What would you suggest?

Glad that you are back on schedule after being sick, and that the ZMA worked for you.

I will have to talk with Daniel about potential addiitonal phases for this program or a logical progression scheme for once you have completed the initial training period.

Henson23
04-04-2010, 11:15 AM
Monday:

Bent over rows: 315x6, 335x2x3
Pulldowns: 315x6, 315x2x3
Incline BP: 335x6, 355x2x3
Military Press: 235x6, 245x2x3
Close Grip: 275x6, 285x2x3

Wed:

Squats: 365x6, 385x2x3
Deadlifts: 335x6, 345x2x3
Calf Raise: 750x6,750x3x2
Barbell Curls: 155x6, 160x2x3
Abs: 130x6, 140x2x3


Friday:

Bent over rows: 315x6, 335x2x3
Pulldowns: 315x6, 315x2x3
Incline BP: 340x6, 355x1, 350x2x2
Military Press: 235x6, 245x2x3
Close Grip: 275x6, 285x2x3


Saturday

Squats: 365x6, 385x2x3
Deadlifts: 335x6, 345x2x3
Calf Raise: 750x6,750x3x2
Barbell Curls: 155x6, 160x2x3
Abs: 130x6, 140x2x3

Tom Mutaffis
04-27-2010, 08:22 AM
How is your training going?