View Full Version : My HCT-12, summer workout log.

chand006

05-10-2010, 07:46 AM

Hey guys, so i decided to switch to HCT-12 as my summer workout program, the routine I use to do was a 5 X 5. I'm pretty new to these forums, but I have been reading around here for a while. A little bit of a background on me, I'm a Division II baseball player, 19 years old. I stand 5'10" and weigh around 175 lbs.

My general goal from this program is to gain as much lean muscle mass as I can(while staying flexible, I'm a pitcher). I'm very excited to start up with this program after reading the Key Principles to Growth (http://www.wannabebig.com/hypertrophy-cluster-training-hct-12/hypertrophy-cluster-training-hct-12-key-principles-to-growth/) article.

Here are my current(pre HCT-12) max stats:

Bench: 245

Squat: 335

Deadlift: 375

Oh, I would like to thank everyone on this site for actually being helpful and knowledgeable, unlike most weightlifting sites.

Here are some before pics:

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/05/07/26272621/progresspic/1ni25xPsONgJfjewVWdWS3KL3Zv6F0984.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/05/07/26272621/progresspic/1JiiqLZ2yd7fTceiBMXJKMFzYP3zx393.jpeg

Off Road

05-10-2010, 08:20 AM

Looking forward to seeing your progress.

chand006

05-10-2010, 08:23 AM

Looking forward to seeing your progress.

I'm looking forward to see how this program works out for you as well. How did the first day of it feel?

Off Road

05-10-2010, 08:26 AM

How did the first day of it feel?

The press felt pretty tough, but the dips and curls felt pretty easy. I'm sure it will get very tough as the weights progress.

chand006

05-10-2010, 01:03 PM

Day 1: 5/10/10

So I did a semi version of the HCT-12, today my friend and I decided to max, since summer break starts tomorrow. But we didn't decide to max until after we already did a couple work sets, so I might have been able to push up a little more:(. But since we maxed I didn't get to do the 6+2+2+2 on the bench, but I did apply that on all of my other lifts(man that is tough). Anyway I maxed out at 245, which is what the bench max chart had me at.

I weighed myself before lifting today so I would have an accurate measure before starting HCT, weighed in at 167.

My lifts:

Horizontal Pressing- Flat Bench

Bar x 2

135 x 5

185 x 5

205 x 8

245 x 1

255 x fail

205 x 6

185 x 5

Triceps- Skull Crushers-

65 x 6

85 x 6

85 x 6

85 x 6 + 2 + 2 + 2

Vertical Pressing- DB Shoulder Press-

50's x 6

60's x 6

60's x 6

60's x 6 + 2 + 2 + 0(just couldn't do anymore)

Vertical Pulling- Chin-ups

x 8

x 10

x 10

x 6 + 2 + 2 + 2

Horizontal Pulling- Barbell Rows

135 x 6

155 x 6

175 x 6

175 x 6 + 2 + 1 + 1(To much weight, will get it next time though!!!:evillaugh:)

I really liked the 6 + 2 + 2 + 2 sets, they were killers! I can't wait to see how this progresses.

Off Road

05-10-2010, 11:43 PM

Nice start. Wondering why you put the triceps work before the shoulder work?

Joe Black

05-11-2010, 01:21 AM

Exicted to see you start HCT-12 chand006!

What program are you doing - 1, 2 or 3?

ELmx479

05-11-2010, 05:46 AM

Nice session, looking forward to your progress as well. My bench is at 245 also so I will be waiting to see your bench workouts.

AKMass

05-11-2010, 05:58 AM

Hmmm, we're pretty close stats-wise. Same height, but it looks like you're leaner than me. I'll be following along, looking forward to it!

chand006

05-11-2010, 06:23 AM

Exicted to see you start HCT-12 chand006!

What program are you doing - 1, 2 or 3?

Hey Daniel, I am running program 2. I want to thank you for the routine, I have a feeling it's is going to help the ones performing it progress a lot!

Nice start. Wondering why you put the triceps work before the shoulder work?

Off Road I think it just kind of happened that way because my lifting partner went straight to those. But next time I am definitely going to do shoulder presses first.

Oh I am planning to start posting about my nutritional intake in a couple days. I would start posting about it now, but due to the fact I'm at school and it's the last week I haven't been eating as much as I should(I don't want to have to take a lot of extra food home). But I plan on eating roughly 2800-3200 calories a day, on a clean diet when I get home for the summer.

Cheers guys!

Joe Black

05-11-2010, 08:58 AM

Look forward to seeing the diet!

chand006

05-11-2010, 12:18 PM

Day 2: 5/11

Lift B

Over all today felt pretty solid, hopefully will be able to get the 2's on the deadlift all the way next time. I can say that my legs are definitely going to be sore tomorrow! Here is what I did:

Hip Dominant- Deadlift

135 x 6

185 x 6

225 x 6

275 x 6

315 x 6

295 x 6

295 x 6 + 2 + 1 + 1

Quad Dominant- Leg press(had to use a machine thing, not an actual legpress, it's old so the numbers are faded away, therefore I'm unsure about the weight.)

x 6

x 6

x 6

x 6 + 2 + 2 + 2

Calf Exercise Calve press(on same machine as leg presses)

x 6

x 6

x 6

x 6 + 2 + 2 + 2

Biceps E=Z Barl Preacher Curls

85 x 8

95 x 6

95 x 6

85 x 6 + 2 + 2 + 2

Abs Barbell Rollouts

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Abs Decline crunches with 45lb Plate

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Off Road

05-11-2010, 02:12 PM

Looks like a good effort, but maybe you should have clustered the 315 on the deadlift and the 95 on the curls.

chand006

05-11-2010, 02:18 PM

Looks like a good effort, but maybe you should have clustered the 315 on the deadlift and the 95 on the curls.

What do you mean by cluster? The 2's?

Thanks for the advice!

Off Road

05-11-2010, 02:23 PM

What do you mean by cluster? The 2's?

Thanks for the advice!

Yes, the 2's. You should be ending on your top weight, then adding the 2's.

chand006

05-11-2010, 02:54 PM

Yes, the 2's. You should be ending on your top weight, then adding the 2's.

K. Thanks I'll do that next time for sure.

chand006

05-17-2010, 07:22 PM

Haven't been able to post in a while. But I'm just letting ya'll know I am still doing my workouts. I am planning on posting them this weekend, just to busy at the moment. :)

chand006

05-20-2010, 03:27 PM

Here are journals of my last two workouts:

A

Horizontal Press: Bench

135 x 6

185 x 6

205 x 6

205 x 6

205 x 6 + 2 + 2 + 2

205 x 6 + 2 + 1

Vertical Press: DB Shoulder Press

60's x 6

60's x 6

60's x 6

60's x 6

Triceps: Extensions

60 x 6

80 x 6

75 x 6

75 x 6 + 2 + 2 + 2

75 x 6 + 2 + 2 + 2

Horizontal Pull: BB Rows

135 x 6

185 x 6

185 x 6

185 x 6 + 2 + 2 + 2

Vertical Pull: Chin Ups

x 8

x 8

x 6

x 6 + 2 + 2 + 2

B

Hip Dominant: Deadlift

135 x 6

205 x 6

225 x 6

275 x 6

315 x 6

315 x 6

315 x 6+ 2 + 2 + 2

Leg Press:

135 x 6

245 x 6

445 x 6

535 x 6

535 x 6

535 x 6 + 2 + 2 + 2

535 x 4(Couldn't Do anymore)

Calves:

135 x 6

135 x 6

135 x 6

135 x 6 + 2 + 2 + 2

Biceps: E-Z Bar Preacher Curls

85 x 8

95 x 6

95 x 6

95 x 6 + 2 + 2 + 2

95 x 6 + 2 + 2 + 2

Abs: Rollouts and Weighted Crunches

x 8 - 45 x 8

x 8 - 45 x 8

x 8 - 45 x 8

x 8 + 2 + 2 + 2 - 45 x 8 + 2 + 2 + 2

I still have more workouts to add. Overall the program has been working great, I feel stronger every time I walk into the gym.

chand006

05-21-2010, 10:30 AM

Todays lift was the B workout of the 4 day set. Here is what I did

Hip Dominant: Deadlift

135 x 6

225 x 6

275 x 6

315 x 6

315 x 6

335 x 6 + 2 + 2 + 1

Quad Dominant: Leg Press

245 x 6

445 x 6

535 x 6

625 x 6

715 x 5

715 x 5

715 x 5

715 x 5 + 2 + 2 + 2

Biceps: E-Z Bar Curls

85 x 8

95 x 8

95 x 8

95 x 8

95 x 8 + 2 + 2 + 2

Abs: Rollouts and Weighted Crunches

x 8 - 45 x 8

x 8 - 45 x 8

x 8 - 45 x 8

x 8 + 2 + 2 + 2 - 45 x 8 + 2 + 2 + 2

My leg press SHOT up! I went in today thinking I would do 625 for my final worksets, but I ended up doing 715.( I think I might have been able to do more:nod:) So we'll see what I am going to do next time. Today was simply a great workout!:evillaugh:

Joe Black

05-24-2010, 01:27 AM

Good job on the leg press!

chand006

05-24-2010, 05:40 PM

Good job on the leg press!

Thanks Daniel!

Here is what I did today:

A

Horizontal Press: Bench

135 x 6

185 x 6

205 x 6

215 x 6

215 x 6 + 2 + 2 + 2

215 x 6 + 2 + 1 + 0

Vertical Press: DB Shoulder Press

60's x 6

60's x 6

60's x 6

60's x 6

65's x 6 + 2 + 2 + 2

Triceps: Weighted Dips

Body x 6

45 lb plate x 6

45 lb plate x 6

45 lb. + 25 lb. plates x 6 + 2 + 2 + 2

45 lb. + 25 lb. plates x 6 + 2 + 2 + 2

Horizontal Pull: BB Rows

135 x 6

185 x 6

205 x 6

205 x 6 + 2 + 2 + 2

Vertical Pull: Chin Ups

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Accessory Work

Chest Flies:

60's x 6

60's x 6

60's x 6

60's x 6 + 2 + 2 + 2

Tricep Extensions:

140 x 6

140 x 6

140 x 6

140 x 6

Cable Flies

37.5's x 6

37.5's x 6

37.5's x 6

37.5's x 6

37.5's x 8

Like I said in a earlier post, I feel stronger every time I walk into the gym. I have noticed a change in my physique, but I am not the only one, some friends have noticed it as well. :thumbup: I am in love with the program, and I can not wait to go tomorrow to see if my leg press will shoot up again!!!:strong:

Off Road

05-24-2010, 05:42 PM

Why two top sets instead of one heavier set?

chand006

05-24-2010, 05:52 PM

Why two top sets instead of one heavier set?

I really like the way the cluster sets feel, so I tried throwing in a couple cluster sets last week and loved it.

I was planning on doing accessory work today so I did not want to annihilate myself on the bench. I wanted to switch it up a bit, since I haven't been doing to many accessory exercises with this program.(I don't think accessory lifts are necessary with HCT-12 though, so I will probably only do them every other week)

chand006

05-24-2010, 06:28 PM

Oh, today I weighed myself and did a BF%:

Weight: 174.7

BF: 8.8%

So I have gone up over seven and half pounds, and my BF% has gone down a point or two.... it has only been two weeks!!!:evillaugh:

I plan on posting progress pics every four weeks during during the deload weeks. I don't know if these results will keep coming, but I am loving them while they are here.:)

chand006

05-25-2010, 10:45 AM

Lift B

Hip Dominant- Deadlift

135 x 6

185 x 6

225 x 6

275 x 6

315 x 6

335 x 6

335 x 6 + 2 + 1 + 1

Quad Dominant- Leg press

90 x6

200 x 6

400 x 6

580 x 6

670 x 6

760 x 6

760 x 6

760 x 6

760 x 6 + 2 + 2 + 2

Calf Exercise Calve press

135 x 6

185 x 6

225 x 6

245 x 6

275 x 6

275 x 6

Biceps E=Z Barl Preacher Curls

85 x 8

95 x 6

95 x 6

95 x 6

95 x 6 + 2 + 2 + 2

Abs Barbell Rollouts

x 8

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Abs Decline crunches with 45lb Plate

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Today felt really good, was an intense workout. My leg press went up again which I am very happy about!

Nutrition: As of 11:30 am

Breakfast

Multi Vitamin

Fish Oil

B12 Complex

20 oz of Water

4 Cups Skim Milk

2 Cup Oatmeal

1 apple

1 orange

(LIFT) *3 bottles of water while lifting

Post work-out Shake(N.O. Charger)

Brunch

3 Whole Eggs + 4 Egg whites

Cup of Cheddar Cheese(melted on eggs)

1 Apple

Side Salad

Liter of Water

Off Road

05-25-2010, 10:49 AM

Using some excellent weights. Nice work.

chand006

05-25-2010, 06:17 PM

Using some excellent weights. Nice work.

Thanks Off Road

chand006

06-01-2010, 07:26 PM

Today was the best I felt on bench ever, I probably could have got 225 seven or eight times.

My lifts:

Horizontal Pressing- Flat Bench

Bar x 2

135 x 5

185 x 5

205 x 6

205 x 6

225 x 6

225x 5

225 x 5 + 2 + 2 + 1

Triceps- Weighted Dips-

bodyweight x 6

bw + 45 x 6

bw + 70 x 6

bw + 70 x 6

bw + 70 x 6 + 2 + 2 + 2

Vertical Pressing- DB Shoulder Press-

50's x 6

60's x 6

60's x 6

60's x 6

65's x 6

70's x 6 + 2 + 2 + 2

Vertical Pulling- Chin-ups

x 8

x 10

x 10

x 10 + 2 + 2 + 2

Horizontal Pulling- Barbell Rows

135 x 6

155 x 6

175 x 6

205 x 6

225 x 6

225 x 6 + 2 + 2 + 2

Accessory Lifts-

Chest Flies:

55's x 6

65's x 6

65's x 6

65's x 6 + 2 + 2 + 2

Tricep Extensions:

140 x 6

150 x 6

170 x 5

170 x 5 + 2 + 2 + 2

ELmx479

06-01-2010, 07:29 PM

That was an impressive session man. Any reason you didn't cluster the first set of 225 on the bench?

chand006

06-01-2010, 07:41 PM

That was an impressive session man. Any reason you didn't cluster the first set of 225 on the bench?

I wanted to wait till the last set to cluster.

chand006

06-07-2010, 12:24 PM

Today was the start of the Deload week.

Workout A

Horizontal PressDB Bench

75's x 15

80's x 15

Vertical PressShoulder press

45's x 15

45's x 15

Triceps Exercise Dips

Bodyweight x 15

Bodyweight + 45 x 12

Vertical PullingChin ups

x 12

x 12

Horizontal PullingDB Rows

135 x 8

185 x 12

185 x 12

I might post progress pics later.

chand006

06-15-2010, 02:35 PM

The first four weeks of HCT-12 went great. Every lift went up, a lot. I went from a leg press of 535 x 4 to a leg press of 900 x 5. My bench went from 205 on the final cluster set to 225. This program simply works; I am so ready to start these next four weeks. Last week I deloaded so I could start the next four week phase. This deload week was very beneficial as I felt absolutely perfect during my first two workouts.

Here is what I did yesterday:

A

Horizontal Pressing- Flat Bench

Bar x 2

135 x 5

185 x 5

205 x 6

205 x 6

225 x 8

225 x 6 + 2 + 2 + 2

Triceps- Weighted Dips-

bodyweight x 6

bw + 45 x 6

bw + 70 x 6

bw + 90 x 6

bw + 90 x 6 + 2 + 2 + 2

Vertical Pressing- DB Shoulder Press-

50's x 6

60's x 6

65's x 6

70's x 6

70's x 6 + 2 + 2 + 2

Vertical Pulling- Chin-ups

x 8

x 10

x 10

x 10 + 2 + 2 + 2

Horizontal Pulling- Barbell Rows

135 x 6

185 x 6

225 x 6

245 x 6

245 x 6 + 2 + 2 + 2

Accessory Lifts-

Chest Flies:

55's x 6

60's x 6

70's x 6

70's x 6 + 2 + 2 + 2

Tricep Extensions:

140 x 6

150 x 6

170 x 5

170 x 5 + 2 + 2 + 2

Here is what I did today:

Lift B

Quad Dominant- Leg press

200 x 6

200 x 6

400 x 6

670 x 6

760 x 6

850 x 6

850 x 6

900 x 5 + 2 + 1

Hip Dominant- Deadlift

135 x 6

185 x 6

225 x 6

275 x 6

315 x 6

335 x 6

345 x 6

345 x 6 + 2 + 2 + 2

Calf Exercise Calve press

135 x 6

185 x 6

225 x 6

245 x 6

275 x 6

275 x 6

300 x 6

Biceps E=Z Barl Preacher Curls

85 x 8

95 x 6

95 x 6

105 x 6

105 x 6 + 2 + 2 + 2

Abs Barbell Rollouts

x 8

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Abs Decline crunches with 45lb Plate

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Off Road

06-15-2010, 03:24 PM

Nice start to the new cycle.

ELmx479

06-15-2010, 07:29 PM

Looking really strong, I'm sure you could bench even more if you did less volume on the warm ups.

chand006

06-15-2010, 07:51 PM

Looking really strong, I'm sure you could bench even more if you did less volume on the warm ups.

Yea true. It is nice to have a spotter for this 4 weeks on bench, because the first 4 weeks I did not. So for the first time through I didn't get to push myself as much.

I couldn't believe how much that deload week helped though, I felt so fresh as I lifted. I was doing leg press at 850(4 100's, 10 45's) and it seemed like I could do it 10 times with full ROM so I was like man I have to add 2 25's on there so it would be 900. I was pumped about repping that to say the least!

Joe Black

06-16-2010, 03:00 AM

It's amazing how you truly start to appreciate deloads once you start taking them :)

You enjoying things so far?

You want to work up to one all out set with your heaviest weight. All prior sets should be ramping weight up to your heaviest effort. Also maybe dont do as many sets so that you have more energy for the final set.

Eg. Modified from your last session -

Haven't included any initial warmup sets.

Hip Dominant- Deadlift

225 x 6

275 x 6

315 x 6

335 x 6 + 2 + 2 + 2

Quad Dominant- Leg press

400 x 6

580 x 6

670 x 6

760 x 6 + 2 + 2 + 2

Calf Exercise Calve press

225 x 6

245 x 6

275 x 6+2+2+2

Biceps E=Z Barl Preacher Curls

75 x 6

85 x 6

95 x 6 + 2 + 2 + 2

Abs Decline crunches

with 30lb plate x 6

with 40lb plate x 6

with 50lb plate x 6+2+2+2

chand006

06-17-2010, 01:32 PM

It's amazing how you truly start to appreciate deloads once you start taking them :)

You enjoying things so far?

I'm loving it so far Daniel. It has definitely surpassed all expectations I had for it. I mean I thought it would work, but not nearly this well. I talked one of my friends into doing a deload week, because I was telling him how much better my lifts felt.

chand006

06-21-2010, 02:40 PM

Here is what I did to start off this week

A

Horizontal Pressing- Flat Bench

Bar x 2

135 x 5

185 x 5

225 x 6

245 x 5

245 x 4 + 2 + 2

Triceps- Weighted Dips-

bodyweight x 6

bw + 45 x 6

bw + 90 x 6

bw + 90 x 6

bw + 90 x 6 + 2 + 2 + 2

Vertical Pressing- DB Shoulder Press-

50's x 6

60's x 6

65's x 6

70's x 6

70's x 6 + 2 + 2 + 2

Vertical Pulling- Chin-ups

x 8

x 10

x 10

x 10 + 2 + 2 + 2

Horizontal Pulling- Barbell Rows

135 x 6

185 x 6

225 x 6

255 x 6

255 x 6 + 2 + 2 + 2

Accessory Lifts-

Cable Chest Flies:

37.5's x 6

37.5's x 6

37.5's x 6

37.5's x 6 + 2 + 2 + 2

Tricep Extensions:

140 x 6

170 x 6

180 x 6

180 x 6 + 2 + 2 + 2

Off Road

06-21-2010, 03:33 PM

Big weights.

chand006

06-21-2010, 04:46 PM

Big weights.

Thanks Off Road

I weighed myself again today and was at 181.3. Thats up 14.3lbs since the start!

chand006

06-22-2010, 08:01 PM

Lift B

Leg press

200 x 6

200 x 6

400 x 6

600 x 6

780 x 6

870 x 6

900 x 6 + 2 + 2 + 1

Squat

135 x 6

225 x 6

275 x 6

315 x 6

315 x 6 + 2 + 2 + 2 (Going to do more next time)

Calf Exercise Calve press

135 x 6

185 x 6

225 x 6

245 x 6

275 x 6

275 x 6

300 x 6

Biceps E=Z Barl Preacher Curls

85 x 8

95 x 6

95 x 6

105 x 6

105 x 6 + 2 + 2 + 2

Abs Barbell Rollouts

x 8

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Abs Decline crunches with 45lb Plate

x 8

x 8

x 8

x 10 + 2 + 2 + 2

chand006

07-17-2010, 12:56 PM

Long time no post, but I am still running the program. I actually look forward to maxing after this 4 week set! This program really has seemed to work wonders. I am repping my pre-HCT-12 max, I think that is all I need to say about it being a good program.

I didn't do the HCT-12 today while I lifted because I figured the guy I asked to help spot me at the Y wouldn't really want to spot me with the +2 sets. But anyways here is what I did. I skipped shoulders because I was to wore out from the bench sets.

A

Horizontal Pressing- Flat Bench

135 x 5

185 x 5

225 x 5

245 x 7

255 x 5

265 x 2

225 x 5

245 x 4(I was dead!)

Vertical Pulling- Chin-ups

x 8

x 10

x 10

x 10 + 2 + 2 + 2

Horizontal Pulling- Barbell Rows

135 x 6

225 x 6

245 x 6

265 x 6

265 x 6 + 2 + 2 + 2

Abs- Rollouts

x8

x8

x8

x8

Cable pull-downs

180 x 6

180 x 6

190 x 6

190 x 6 + 2 + 2 + 2

Accessory Lifts-

DB Chest flies

60's x 6

65's x 6

70's x 6

70's x 6

70's x 6 + 2 + 2 + 2

Cable Chest Flies:

37.5's x 6

37.5's x 6

42.5's x 6

42.5's x 6

47.5 x 6 + 2 + 2

Tricep Extensions: (It's on a really light pulley machine)

140 x 6

170 x 6

180 x 6

190 x 6

190 x 6 + 2 + 2 + 2

Parker 1995

07-19-2010, 04:01 AM

The first four weeks of HCT-12 went great. Every lift went up, a lot. I went from a leg press of 535 x 4 to a leg press of 900 x 5. My bench went from 205 on the final cluster set to 225. This program simply works; I am so ready to start these next four weeks. Last week I deloaded so I could start the next four week phase. This deload week was very beneficial as I felt absolutely perfect during my first two workouts.

Here is what I did yesterday:

A

Horizontal Pressing- Flat Bench

Bar x 2

135 x 5

185 x 5

205 x 6

205 x 6

225 x 8

225 x 6 + 2 + 2 + 2

Triceps- Weighted Dips-

bodyweight x 6

bw + 45 x 6

bw + 70 x 6

bw + 90 x 6

bw + 90 x 6 + 2 + 2 + 2

Vertical Pressing- DB Shoulder Press-

50's x 6

60's x 6

65's x 6

70's x 6

70's x 6 + 2 + 2 + 2

Vertical Pulling- Chin-ups

x 8

x 10

x 10

x 10 + 2 + 2 + 2

Horizontal Pulling- Barbell Rows

135 x 6

185 x 6

225 x 6

245 x 6

245 x 6 + 2 + 2 + 2

Accessory Lifts-

Chest Flies:

55's x 6

60's x 6

70's x 6

70's x 6 + 2 + 2 + 2

Tricep Extensions:

140 x 6

150 x 6

170 x 5

170 x 5 + 2 + 2 + 2

Here is what I did today:

Lift B

Quad Dominant- Leg press

200 x 6

200 x 6

400 x 6

670 x 6

760 x 6

850 x 6

850 x 6

900 x 5 + 2 + 1

Hip Dominant- Deadlift

135 x 6

185 x 6

225 x 6

275 x 6

315 x 6

335 x 6

345 x 6

345 x 6 + 2 + 2 + 2

Calf Exercise Calve press

135 x 6

185 x 6

225 x 6

245 x 6

275 x 6

275 x 6

300 x 6

Biceps E=Z Barl Preacher Curls

85 x 8

95 x 6

95 x 6

105 x 6

105 x 6 + 2 + 2 + 2

Abs Barbell Rollouts

x 8

x 8

x 8

x 8

x 8 + 2 + 2 + 2

Abs Decline crunches with 45lb Plate

x 8

x 8

x 8

x 8 + 2 + 2 + 2

900 pound Leg press thats insane:) i gottta start this program

ZMoberg

07-19-2010, 11:18 AM

Your progress and consistancey is a great reflection on what someone can gain from this program. Keep it up.

chand006

07-20-2010, 11:23 AM

Today was leg day, felt really strong. I am trying to ramp up my workouts a little more to finish off this set so I did both, squats and deadlifts. Here is what I did today:

Squats

135 x 8

225 x 6

275 x 6

315 x 6

365 x 5

365 x 5 + 2 + 1

315 x 6

Deadlifts(was dead from squats!)

225 x 6

315 x 6

315 x 6

335 x 4 + 2 + 2 + 0

Barbell Rows

135 x 6

225 x 6

245 x 5

245 x 4 + 2 + 2 + 2(form did get poor on the cluster sets)

Back Accessory Lifts

Pulley Machine Pull backs

150 x 8

180 x 6

180 x 6 + 2 + 2 + 2

Lat Pulldowns

150 x 6

165 x 6

165 x 6

165 x 6 + 2 + 2

Biceps Preacher Curls

85 x 6

95 x 6

105 x 6

105 x 6

105 x 5 + 2 + 2

ZMoberg

07-20-2010, 11:48 AM

Daniel may chime in here, but it seems like you're wearing yourself out on your warm up sets, I would think you could finish those cluster sets at a higher weight with less volume leading up to it. Either way your numbers and gains are huge man. Always look forward to seeing your workouts, keep going Parker.

chand006

08-04-2010, 02:12 PM

So I decided to max on bench yesterday for the first time since I started HCT-12. I was pleasantly surprised with what I got.

Barbell Bench Press

135 x 10

185 x 5

225 x 4

265 x 1

295 x 1(I got this pretty easily)

315 x FAIL

245 x 4

225 x 6

I really think I could have gotten 305 if I wouldn't have been so greedy trying for the cool 315, 3-plate look! But I am still pleased with the max I got though, I didnt think I would get that much.

Accessory Lifts:

Chest Flies

60's x 10

70's x 6

75's x 6

Cable Chest Flies(To stretch it out)

32.5's x 10

32.5's x 10

TricepsPull downs

190 x 6

190 x 6

190 x 6 + 2 + 2 + 2

One arm pulldowns

60 x 6

60 x 6

60 x 6 + 2 + 2 + 2

Abs

Pulldown Crunches

170 x 8

190 x 6

190 x 6

190 x 6 + 2 + 2 + 2

Rollouts

x 12

x 12

x 12

I weighed myself after I lifted today and now I am at 184lbs.

ZMoberg

08-04-2010, 07:39 PM

Holy crap man, congrats on the PR! Your progression and work is astounding man, keep it up.

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