PDA

View Full Version : BiomedHawk Does HCT-12



Biomedhawk
05-10-2010, 02:15 PM
Ok, I decided I couldn't wait to start HCT-12.

Here's some quick stats:
Height - 5'7"
Weight - 220 lbs

I'm a student at the University of Iowa. In high school I played center in football. Since coming to college I've chubbed up a bit and lost a lot of strength.

My all time PR's are:
Bench - 225
Squat - 370
Deadlift - 415

My best lifts recently have been (max out prior to starting my most recent 5/3/1 program and the numbers from my most recent 5/3/1 workout during the 3 rep week):
Bench - 215x1, 195x7
Squat - 330x1, 315x10
Deadlift - 330x1, 355x1

My goals for the end of the summer/early fall are:
Weight - 185
Bench - 250
Squat - 405
Deadlift - 420

(I'm only going to post my last set for sake of I can't remember the rest of my sets all that well, all of which are 6-2-2-2 unless noted)

Bench Press - 195
Gravitron Pull-Up - 70
Barbell Row - 175
DB OH Press - 60
Gravitron Dips - 20

That workout felt gooood.

Off Road
05-10-2010, 03:59 PM
Nice job. How do I read the gravitron Dips? Is it bodyweight minus 70?

Biomedhawk
05-10-2010, 08:54 PM
Nice job. How do I read the gravitron Dips? Is it bodyweight minus 70?

Yes sir.

Joe Black
05-11-2010, 01:28 AM
Good luck with the new program Bio!

So, you;re looking to cut weight right? how have you got your diet set up?

AKMass
05-11-2010, 06:05 AM
Good to see you're starting up a journal...How long were you on 5-3-1 for?

Biomedhawk
05-11-2010, 08:21 PM
I've always struggled with the diet aspect of things. When I came to college I continued to lift but I managed to put my freshman 15 on pretty quickly. By the end of my first semester I had gotten fed up with myself. I started hitting the weights hard and made some simple lifestyle changes (drinking water, tea, coffee over soda, eating a salads, etc) and I've worked my way back down to 220 from 235. I'm starting to stall again, so I feel like the HCT-12 nutrition article came just in time.

My metabolism is pretty slow so I went with 1-3 hrs of activity a week for a 185 lb person (is this good reasoning?). It came out to be...

2405 calories a day / 278 g of protein a day / 92.5 g of fat a day and I'll let whatever happens happen with the rest of it.

I'm definitely looking forward to getting away from dorm food. I plan on stocking up on tuna, chicken breasts, fruits and veggies this summer.

As far as the 5/3/1, I just completed my second cycle through it. I was definitely seeing results from it. Since coming to college I've bounced around between Bill Star's 5x5, the 5/3/1 and occasional stints of Crossfit.

Also, I'm about to run over to the gym now. I'll be sure to update later tonight.

Biomedhawk
05-11-2010, 10:00 PM
Tuesday

Squat 320
RDL 275
Calf Raise on Leg Press 725
DB Curl 40's
Crunch Machine 110

Off Road
05-11-2010, 10:55 PM
Nice squats.

Thrust
05-11-2010, 11:18 PM
Looking forward to reading about your progress. Keep up the good work.

Joe Black
05-12-2010, 12:28 AM
Using the low activity number makes sense if you have a bit to lose and feel your metabolism is on the slow side.

Using fitday.com will be a life saver trust me. Once you get over the learning curve of it, you'll never go back.

Looking forward to seeing the results!

Biomedhawk
05-13-2010, 07:04 PM
First and most importantly....finals are over!!!

I ran into two problems today. 1st, because of my weird schedule I didn't manage to eat before the lift and went through the workout on an empty stomach. That wasn't very fun. I learned my lesson. 2nd, I ran into some issues with failure today. I wasn't sure what to do so I just stopped there because the volume is kicking my ass. If anybody has input on what I should do next time, let me know. I'm going to go through the program again to see if it says anything about it. Ok, here we go...

Bench 190 (-5) *this was real rough, i was going to shoot for 200 after this set but I ended up grinding out the last two reps of the initial six
Barbell Row 185 (+10)
Gravitron Chins 50 (+20)
DB Shoulder Press 65x5 reps *this is an instance where I failed on my six rep set...should I bump down to 60 and do the cluster, or bump to 60 and do 6 + the cluster, or just do the cluster at 65?
Dips BWx4 *same story

Off Road
05-13-2010, 10:08 PM
If you only hit 4 or 5 reps, I'd go ahead and do the clusters. Next time shoot a little lower (10 lbs), if it feels easy try the heavier weight again, If the 10 lbs lower finds you grinding out the last rep, stay with that and do the clusters. That's all part of the autoregulation. You have to feel your way through it from session to session. But don't worry if you overestimate a little and only get 5 reps, just finish with the clusters.

Biomedhawk
05-17-2010, 11:26 PM
First day tracking calories. Breakdown for today was 127.5 g fat, 247.3 g carbs, and 167.6 g protein and 2725 calories total. It was tough getting the protein and I definitely went over today. Its gonna be a tough road but I think as long as the lifting is constant I can work my way into better eating habits.

Workout #4
Squat 325 (+5)
Rack-Pulls 355 *switched it up with this lift, it felt good
Calf Press 765 (+30) *felt much closer to my max than last time
DB Curls 40
Abs 110

Off Road
05-17-2010, 11:51 PM
Wow...not far off from a 1,000 lb calf press :)

Biomedhawk
05-18-2010, 12:32 AM
Wow...not far off from a 1,000 lb calf press :)

Haha. No doubt. I feel lame taking all the plates to do a calf press. Good thing I workout at night when nobody is around.

AKMass
05-18-2010, 05:23 AM
That's a big squat, and a HUGE calf press, lol. You may actually be calf pressing the weight of a calf (as in baby cow). Only just now did I realize what a weird word calf is...

Biomedhawk
05-18-2010, 04:58 PM
Weighed in at 216 lbs. That's (-4 lbs). Woo-hoo.Part of this weight loss could be due to an accidental change in calibration of my scale during the move, but hey, I'll take it.

I googled it and the weight of a baby calf is between 70 and 100 lbs. So my calfs can press as many as 10 calfs. Shwow. Haha.

Biomedhawk
05-19-2010, 06:16 PM
Workout #5

Bench Press 200x6x2, 195x2x2 (+10) *I kept my 30 second rest between sets
Chins 40x4x2x2x2 (+10)
BB Row 190
DB OH Press 65x5x1x0x0 *I grinded out one additional rep this time
Dips 20 (-20) *I was worn out by this point, but atleast I got al the reps

I'm shooting for progress at all costs. My plan is to stick with a weight till I can do the 6x2x2x2 and then bump up and do it nasty.

Off Road
05-19-2010, 06:36 PM
Interesting that you want to change the basics of the routine already.

Biomedhawk
05-20-2010, 12:03 AM
I keep falling into it I guess. I guess the 6-2-2-2 is integral to the program, so maybe I'll just work on getting to an appropriate weight.

AKMass
05-20-2010, 05:13 AM
Wow only 70-100 lbs?? I guess I meant a bull then lol. Nice pressing!

Daniel Roberts
05-20-2010, 05:37 AM
I keep falling into it I guess. I guess the 6-2-2-2 is integral to the program, so maybe I'll just work on getting to an appropriate weight.

All for a bit of customisation but you're introducing far too many variables and possibly failing too often. Ramping up is the simplest way of determining an appropriate weight, it's as old as liftng itself - 'weight too easy, put a bit more on. Still easy, put more on. Harder, but still lots left in the tank, put more on. Harder now, but could still do more, put more weight on. That's it, couldn't put more on the bar and do the reps'.

Take no notice of how many sets there are in that example, but that's the idea, feel your way up. Also by doing things this way your subconcious keeps a running tally of the ballpark 6RM, and failing on rep 4 here, rep 5 there, dropping the weight on the clusters etc is a confusion you don't need. Succeeding on lifts brings its own psychological advantages and you're missing out.

Biomedhawk
05-20-2010, 08:45 AM
All for a bit of customisation but you're introducing far too many variables and possibly failing too often. Ramping up is the simplest way of determining an appropriate weight, it's as old as liftng itself - 'weight too easy, put a bit more on. Still easy, put more on. Harder, but still lots left in the tank, put more on. Harder now, but could still do more, put more weight on. That's it, couldn't put more on the bar and do the reps'.

Take no notice of how many sets there are in that example, but that's the idea, feel your way up. Also by doing things this way your subconcious keeps a running tally of the ballpark 6RM, and failing on rep 4 here, rep 5 there, dropping the weight on the clusters etc is a confusion you don't need. Succeeding on lifts brings its own psychological advantages and you're missing out.

You are right, I'm getting carried away. I need to just stick to the basics.

Biomedhawk
05-21-2010, 04:44 PM
Workout #6

Squat
Bar x 1
225 x 1
275 x 6
315 x 6 *This felt like I had nothing but air on my back so I decided to go big or go home
330x6x2-2-2 *The clusters were haaaard, but it felt really good to do it.

Rack Pulls
225x6
275x6 *After these I had a warm, sharp feeling in my groin so I decided to back off in fear of getting a hernea or something

Calf Press *a bunch of people showed up so I decided to go for a 4 count instead of my usual 2 count to conserve plates, I ended up still hitting 765 haha
405x6
585x6
765x6-2-2-2

DB Curl
35x6
40x6
45x6-2-2-2

Ab Machine
90x6
100x6
110x6-2-2-2

Workout felt good overal, minus the issue during the rack pulls. Anybody ever experienced something like that? Its still a little tender post-workout.

Biomedhawk
05-23-2010, 02:40 AM
Weighted in today at 214.5 lbs.

ELmx479
05-23-2010, 06:45 AM
My god, wish 315 felt like air on my back too! What style of squatting do you use?

Off Road
05-23-2010, 07:07 AM
Nice job on those squats.

Biomedhawk
05-23-2010, 12:22 PM
My god, wish 315 felt like air on my back too! What style of squatting do you use?

Nothing too fancy, feet slightly outside of the hips. I go to hips-knees are parallel to the ground.

Joe Black
05-24-2010, 12:52 AM
Great job on the squats.

Never had such an issue with rack pulls but you did the right thing. I sometimes get wierd pains and pulls quite randomly on an exercise and I think if you can continue to feel it without doing the exercise, stopping and just coming back next week is definately the right choice.

Good luck with HCT-12!

Biomedhawk
05-24-2010, 06:16 PM
The gym was closed for cleaning today...so I had to use the other gym on campus and it was pretty crappy. No free weights. Sad day.

Chest Press
200x6-2-2-2

Gravritron Chins
40x6-2-2-2

Cable Rows
200x6-2-2-2

Machine OH Press
150x6-2-2-2

Gravitron Dips
30x6-2-2-2 *The grip was wider than what I'm accustomed to, it made a bit of a difference

Well, it was definitely a curveball today,but I made due. Made progress on the chins. It could help that I'm losing weight.

Our frat house has no AC so I'm pretty much sitting in a sauna all day too.

Biomedhawk
05-27-2010, 04:43 PM
Workout #8

Squats
Barx1
135x1
225x1
275x6
315x6
335x6-2 *Hangover legs got the best of me. The first three reps of the 6 were cake

Rack Pulls
Barx1
135x1
225x1
275x6
315x6 *Same thing happened with my groin again. It really pissed me off. I'm going to talk to somebody where I work (a sports medicine research lab) and see if any of them know whats going on. I'm thinking its either my abs are weak and after the squats my lower abs are maxed out, i need to get a belt, or its nothing and I need to just nut up, but it feels too awkward/sharp to be nothing.

Calf Press
4 plates x 6
6 paltes x 6
8 plates x 6-2-2-2

DB Curls
35x6
40x6
45x6-2-2-2

Ab Machine
90x6
100x6
110x6
120x6-2-2-2

Once I got a sweat going my hangover started to lift. I'm displeased the rack pulls, but hopefully I'll get an answer as to whats going on with the groin. All in all, decent workout. I'm pleased with my squat progression, but I wish I hadn't started cramping up so I missed the last two 2's.

Biomedhawk
05-28-2010, 12:43 PM
After talking it over with some peole, I believe that what I was experiencing is just a grade 1 abdominal trauma. They said its not too serious of a deal, but I should stay away from lifts that cause flare ups for a week or so. I've got two more workouts with rack pulls remaining, so I'll just skip out on the rack pulls until the end of this cycle and see how it feels during the deload week. It better be good by then because I was planning on doing deadlifts and front squats in the next cycle.

Biomedhawk
05-28-2010, 05:05 PM
Good lift today. Weighed in at 211 this morning.

Bench
Barx1
135x1
155x6
170x6
180x6
190x6
200x6-2-2-2

Gravitron Chins
70x6
50x6
40x6-2-2-2

Barbell Row
135x6
155x6
175x6
195x5

DB OH Press
50x6
55x6
60x6
65x6-1

*This chick was hogging the gravitron so eventually I got fed up and decided today was the day....

NORMAL ASS DIPS
BWx6
BWx6-2-2-2

Off Road
05-28-2010, 05:22 PM
Nice dips !!!

Biomedhawk
05-30-2010, 02:46 PM
Sad day. I went home for the weekend and got on my mom's scale (the scale that I had used to determine my starting weight of 220.) It said I was 218.5, my scale in my room at the fraternity is waaay off. Not only that, but I have been hitting my target calorie intake of 2400 and I'm hardly making any progress.

Off Road
05-30-2010, 04:40 PM
Hey, it's 1-1/2 lbs in the right direction :)

Biomedhawk
05-31-2010, 08:39 PM
Here is my first draft of a somewhat standard diet...

Breakfast
4 extra large eggs
1/2 cup cheese
Oatmeal

Lunch
Healthy Choice Microwavable Pasta Meal
Piece of fruit

Afternoon Snack
Tuna
Box of Raisins

Pre-Workout
2 cups skim milk + 1 serving protein powder

Post-Workout
2 cups skim milk + 1 serving protein powder

Dinner
400-600 calories, kind of variable as to what I'll eat, but preferably high protein + veggies

This is what I see as reasonable for me psychologically and economically. If you have any suggestions, please let me know. The final macros (minus dinner) is 1,800 calories, 56.9 g of fat, 200 g of carbs, and 151 g of protein. So, ideally I'll finish with around 2,200 calories and 180-200 g of protein.

Biomedhawk
06-01-2010, 05:17 PM
So, I've had this itch all day to max out, but I didn't want to bail on the program before I'd made it through atleast one cycle. So, I started up the squats

Squats
135x1
225x1
245x1
275x6
315x3
335x2
355x1
375x1 *New PR* This felt good, sooo good that I decided to finish the workout as prescribed
335x6-2-2-2

Calf Press
4 plates x 6
6 plates x 6
8 plates x 6-2-2-2

DB Curls
40x6
45x6-2-2-2

Ab Machine
100x6
110x6
120x6-2-2-2

sean.peters
06-01-2010, 05:29 PM
Damn, dude, serious squats. Good job.

Pure Water
06-01-2010, 05:38 PM
Your squats are crazy! Man, how do all you people squat so much? You guys DO do the control down and explode up, right?

Biomedhawk
06-01-2010, 06:49 PM
What I wonder is how people can bench so much! Lol, I attribute it to a high school lifting coach that got me squatting early and squatting often.

Thanks everybody though, I appreciate the support. 375 felt so light I might take a shot at 405 on Friday. Oh baby, I'm loving this.

Off Road
06-01-2010, 07:54 PM
Nice squatting

Biomedhawk
06-02-2010, 04:10 PM
Bench
135x1
160x1
170x1
180x5
190x4
200x3
210x2
220x1
230x1 *PR*
240xFAIL
200x6-2-2-2

Gravitron Chins
60x6
50x6
40x6-2-2-2

Barbell Row
185x6
195x6
200x6-2-2-2

DB OH Press
55x6
60x6-2-2-2

Dips
BWx6
BWx5-2-2-2

J.C.
06-02-2010, 05:46 PM
375 felt so light I might take a shot at 405 on Friday. Oh baby, I'm loving this.

That's a big milestone. I'm hoping in a couple of months time, with a few extra lbs of HCT-12 hypertrophy, I can take a stab at 400 too. You'll feel so good to push past it.

tomsids
06-02-2010, 07:15 PM
Grats on the new PRs!
TB

Biomedhawk
06-06-2010, 10:47 AM
215.6 on official scale.

Its been a hectic few days. I'm on vacation for the next week: going to chicago for the day monday and heading south for bonnaroo wed-mon. I'm going to try and get that final workout in Tuesday (the gym back home is closed on sundays for some reason). Otherwise, bonnaroo will be my deload week.

Starting up when I get back, my new cycle is going to look something like this:

Workout A
Incline Bench Press
Gravitron Pull-Ups
DB Row
Barbell OH Press
Close Grip Bench

Workout B
Front Squat
Deadlift
Seat Calf Raise
EZ Bar Curl
Ab Circuit

sean.peters
06-07-2010, 02:44 PM
Well done with the weight. Trying to get your body weight to do what you want it to do is always a pain. My body has a mind of it's own (so to speak) on what it wants to weigh.

Biomedhawk
06-08-2010, 12:59 PM
Final Workout of Cycle One

Squat
135 x 1
225 x 1
275 x 5
315 x 5
345 x 3
365 x 1
385 x 1 *PR*
405 x 1 *PR* That felt awesome!!! Took a big effort but I got it.

RDL *decided to take it easy on these due to previous groin pain
135x8
185x8
225x8

Calf Raises *weight on the machine at home gym only went up to 405...
405x20
405x20
405x20

DB Curls
35x6
40x6
40x6-2-2-2

Ab Machine
195x6
200x6
210x6-2-2-2

tomsids
06-08-2010, 03:37 PM
405 x 1 *PR* That felt awesome!!! Took a big effort but I got it.

Amazing. Big congrats to you.
TB

Biomedhawk
06-14-2010, 07:29 PM
Just got back from 'Roo and hit up the gym. It was rough.

Incline Press
135x6
155x6
165x6-2-2-2

Overhead Press
95x6
115x6-2-2-2

Close-Grip Bench
115x6
135x6
155x6
165x6-2-2-2

Pull Downs
150x6
175x6
200x6-2-2-2

Cable Row
150x6
175x6
200x6-2-2-2

Biomedhawk
06-16-2010, 03:07 PM
My body still feels worn down from 'Roo, but I was excited to do the new B workout. I've never like deadlifting more than 3 reps, but for some reason I feel HCT-12 will help me break that phobia.

Deadlift
135x6
225x6
275x6
315x6-2-2-2

Leg Press
405x6
500x6
550x6-2-2-2

Seated Calf Raise
135x6
185x6-2-2-2

EZ Bar Curl
55x6
65x6
75x6
85x6-2-2-2

Ab Circuit

Off Road
06-16-2010, 03:46 PM
315 x 6...looks like the phobia is over...nice job.

Biomedhawk
06-21-2010, 04:59 PM
Deadlift
135x6
225x6
275x6
325x3
335x1
365x1
320x6-2-2-2

Leg Press
405x6
495x6
585x6
600x6-2-2-2

Calf Raises
135x6
185x6-2-2-2

EZ Bar Curl
75x6
85x6
95x6-2-2-2

Ab Circuit

J.C.
06-21-2010, 05:35 PM
320 x 6. Looking nice! Sigh, I miss deadlifts already, but there's no way I'm losing squats so I'm sticking with squats and SLDLs for the time being.

Biomedhawk
06-23-2010, 01:21 PM
320 x 6. Looking nice! Sigh, I miss deadlifts already, but there's no way I'm losing squats so I'm sticking with squats and SLDLs for the time being.

I think on my next cycle, I'm going to do Squats w/ Rack Pulls and then on weeks when I do the B workout twice, do Deadlifts with leg press on the two friday workouts.

Biomedhawk
06-23-2010, 04:30 PM
Incline Bench Press
135x6
155x6
165x6-2-2-2

OH Press
85x6
95x6
115x6-2-2-2

Close-Grip Bench
135x6
155x6
165x6
175x6-2-2-2

DB Row
65x6
80x6
100x6-2-2-2

Gravitron Pull-Ups
70x6
60x6-2-2-2

My upper body feels pumpalicious right now lol

Kong
06-23-2010, 04:45 PM
Good stuff

Biomedhawk
06-30-2010, 02:01 PM
I'm getting bad about updating this now...I've been far too busy lately. 3 classes, a full time job, and now full-time recruitment chair for the fraternity (this entails about 10 hrs a week of interviews, 3 hrs a week of phone calls, and an assortment of other stuff), so I've definitely been dogging it. Here's the most recent workout.

Bench 195x6-2-2-2
OH Press 120x6-2-2-2
Dips (-20)x6-2-2-2
Chins (-40)x6-2-2-2
DB Row 100x6-2-2-2

Biomedhawk
07-06-2010, 04:16 PM
Echoing what I said last time...I've gotten bad about updating my log. Here was today's workout. Hopefully I can get back into the habit of updating on the gym computer.

Bench
135x1
155x1
170x6
180x6
190x6
200x6-2-2-2

OH Press
105x6
115x6
125x6-2-2-2

Dips
-50x6
-40x6
-30x6
-20x6-2-2-2

Pull Downs
100x6
125x6
150x5-2-2-2

Hammer Strength Low Row
135x6
155x6
185x6
205x6-2-2-2

As far as progress in the asethics category, I saw some of my friends form HS over the weekend. They hadn't seen me since April and they said that I looked really good and that they could tell I was losing weight. That was pretty awesome :)

Off Road
07-07-2010, 07:17 AM
It's a nice shot in the arm when people notice your hard work. Nice session BTW.

Biomedhawk
10-26-2010, 09:46 PM
Well, I took some time off of HCT-12. I started doing 5/3/1 at the end of the summer but in late august I was diagnosed with mono. It took me until late september to be back in the gym. I did a cycle of a generic hypertrophy program and it got me somewhat back up to speed. After some reflection, I decided that HCT-12 had been the most beneficial program that I've ever followed. My numbers were as high as they had ever been. So, I decided now that I'm going to get back on the bus for another cycle and see where it goes.

I'm going to do a 3 day split as follows:

Workout A

Bench Press
Overhead Press
Dips
Chins
Barbell Row

Workout B

Squat
RDL
Incline Bench Press
Barbell Curl
Abs

Workout B2 (The friday of weeks that have 2 B workouts)

Deadlift
Leg Press
DB Bench Press
DB Curls
Abs

I'm going to try working the chest 3 days a week. I did this during my generic routine and I liked it a lot. Last time I did HCT-12 I felt that my bench gains was lagging in comparison to my other lifts. Also, I'm going to try having a different B workout for weeks with two B's so that I can still work in deadlift. Last time I skipped out on dead lift for the first cycle and I felt it set me back. Daniel, any thoughts on this?

As to it is already Tuesday, week one will consist of workout A on Wednesday and B on Friday. From there I will carry on as usual for four weeks, do a deload, then a max effort week.

Daniel Roberts
10-27-2010, 01:07 AM
Different B workouts is good. In fact your ideas are all good. My aim when writing the program and accompanying articles was to enable those who understood to tinker/toggle/customise to suit their needs - because every good program is simply a variation on a theme.
My only suggestion is to stay a good couple of reps away from failure a) because it's a good idea and b) because you've just recovered from mono so it's doubly important to manage fatigue.

Biomedhawk
10-28-2010, 10:04 PM
Yesterday:

Bench Press
185x6-2-2-2

OH Press
105x6-2-2-2

Dips
-10x6-2-2-2

Chins
-80x6-2-2-2

Row
145x6-2-2-2

Slow and steady. After looking over my journal from the summer its kind of depressing how much mono took away from me.

Joe Black
10-29-2010, 12:53 AM
Hey mate, I haven;t dropped in for ages but I am glad you are back from the mono and you just gotta forget it and keep building each week.

LOVE those exercise selections - bench, press, dips, chins and rows - thats AWESOME :)

Biomedhawk
10-30-2010, 07:30 PM
Thanks for the support Daniel and Daniel! It means a lot. Hopefully I'll be back at it at full strength soon.

Squats
315x6-2-2-2

RDL
225x6-2-2-2

Incline Press
160x6-2-2-2

Curls
70x6-2-2-2

Abs


Side Note: Go Hawks!!!! Big win today, made MSU look like fools.

Biomedhawk
11-01-2010, 03:10 PM
The (+X/Y) can be interpretted as X = weight increase since last workout and Y = weight increased since baseline (which would be last week's numbers)

Bench Press
185x6-2-2-2 (+0/0)

OH Press
115x6-2-2-2 (+10/10)

Dips
-10x6-2-2-2 (+0/0)

Chins
-55-2-2-2 (+15/15)

Row
15x6-2-2-2 (+10/10)

Bodyweight: 222.5 (-2.5 / -2.5)

Some good increases in weight this week. Chest felt a little weak today, but overall I'm pleased with today's results.

Biomedhawk
11-03-2010, 10:19 PM
Went in today's workout feeling a bit worn out. Big test last night and I haven't slept much in the last few days. Legs felt like they were in quick sand. Bleh.

Squats
280x6-2-2-2 (-35 / -35) ***Huge dissapointment here. My legs felt stiff and I had a hard time sticking to my form. I haven't had this problem since I was like 15. Really upsetting.

RDL
225x6-2-2-2 (0 / 0) ***Back felt tight and legs felt like jello. My grip really felt horrible too.


Incline Press
155x6-2-2-2 (-5 / -5) ***I could keep bitching, but I think you get the idea. I'm really pissed off about tonight's workout.

Curls
75x6-2-2-2 (+5 / +5)

Sit-Ups w/ 10 lbs Medicine Ball

Body Weight: 221.9 lbs (-.6 / -3.1)

Biomedhawk
11-05-2010, 03:02 PM
Bench Press
190x6-2-2-2 (+5/5)

OH Press
120x6-2-2-2 (+5/15)

Dips
-10x6-2-2-2 (+0/0)

Chins
-55-2-2-2 (+0/15)

Row
165x6-2-2-2 (+10/20)

Bodyweight: 222.2 (+.3 / -2.8)

This one felt good. All the final sets took a lot of effort and I left the gym feeling like I accomplished something.

Biomedhawk
11-09-2010, 07:38 AM
Squats
300x6-2-2-2 (+20/0) ***I went back and checked my physical records. I actually did 300 lbs on the first workout. I knew I couldn't have possibly dropped off that much!

RDL
245x6-2-2-2 (+20/20)

Incline Press
170x4

Curls
75x6-2-2-2 (0/5)

Abs

Body Weight: 223 (+.8 / -2)

Biomedhawk
11-10-2010, 10:26 PM
Bench Press
195x6-2-2-2 (+5/10)

OH Press
125x6-2-2-2 (+5/20)

Dips
-20x6-2-2-2 (-10/-10)

Chins
-56-2-2-2 (+-5/10)

Biomedhawk
11-14-2010, 12:43 AM
Deadlift 275x6-2-2-2 (baseline)
Leg Press 650x6-2-2-2 (baseline) *this was much higher than i expect, very pleased
DB Bench 85x6-0 (baseline) *clusters proved hard with the heavy DB's
Curls 75x6-2-2-2 (0/5)

Kiff
11-14-2010, 02:38 AM
Looking good, i like the +x+y idea :)

Off Road
11-14-2010, 07:31 AM
I haven't checked in here for a while. Looking good and you really got the weights back up quickly. Keep up the great work.

Biomedhawk
11-15-2010, 03:33 PM
Bench Press
200x6-2-2-2 (+5/15)

OH Press
125x6-2-2-2 (0/20)

Dips
BWx2
BWx4
BWx6-2-2-2 (+20/10)

Chins
-50-2-2-2 (+10/30)

Row
165x6-2-2-2 (0/20)

Back was a tad sore still from dead lifts the other day. That being said, made a lot of PR's today! Upper body is just about on par with what I was before mono. Hopefully my lower body can catch up soon. I'm considering a power lifting meet next summer to help set goals and give me motivation to work toward something. More info on this to come.

Biomedhawk
11-16-2010, 10:15 AM
Kiff,

Thanks, its cool to see the progress you've made as a whole. Some of the days that I fell back 5 or 10 pounds, its reassuring to see that I'm still 20+ from where I started.


Off Road,
I appreciate the support! Hopefully I can get my squat back up soon. It feels great to be back on the bus. Also, its good to see that you're back at HCT-12 too!

Biomedhawk
11-18-2010, 12:24 AM
Squats
315x6-2-2-2 (+15/15)

RDL
275x6-2-2-2 (+30/50)

Incline Press
170x6-2-2-2 (reps/10)

Curls
80x6-2-2-2 (5/10)

Biomedhawk
11-24-2010, 10:11 AM
Deload Week Day 1

Chest Press 150x15
Shoulder Press 90x15
Pull-Down 135x15
Tricep Press 60x15
Cable Row 135x15

Back home this week and the local gym has a pretty limited selection. Did all my lifts on machines because the one bench was clogged up with middle school football players. I'll try and go before school gets out today.

Off Road
11-24-2010, 11:14 AM
Good numbers on the previous workout. Enjoy the deload.

Biomedhawk
11-25-2010, 05:31 PM
Deload Workout #2

Squat
2x225x15

Hamstring Curl
2x90x15

Single Leg Calf Raise
2x350x15

DB Curl
2x25x15

Abs

Off Road
11-25-2010, 09:11 PM
That looked much better. Nice job.

Biomedhawk
11-26-2010, 07:08 AM
That looked much better. Nice job.

I kinda love getting to the deload week. Workouts are pretty quick compared to normal and I leave feeling pretty swull. Those squats were killer!

Kiff
11-26-2010, 07:48 AM
Nice Squats

Biomedhawk
12-01-2010, 01:30 AM
Bench
200x6-2-2-2 (0/15) *definitely played it safe on this one. i might have had more in me.

OH Press
125x6-2-2-2 (0/20) *hit it really well this time. probably could have hit 130


Dips
BWx2
BWx4
BWx6-2-2-2 (0/10)

Chins
-55-2-2-2 (-5/25)

Row
175x6-2-2-2 (10/30)

Biomedhawk
12-02-2010, 11:32 AM
Weight: 228.8 lbs

Definitely over ate during Thanksgiving break. Gotta get back on that horse. I'd really like to get down to 195ish and possibly compete at 198.

Biomedhawk
12-04-2010, 12:42 PM
Squat

Squats
325x6-2-2-2 (+10/25)

RDL
275x6-2-2-2 (0/50)

Incline Press
170x6-2-2-2 (0/10)

Curls
80x6-2-2-2 (0/10)




Bench
205x6-2-2-2 (5/20)

OH Press
125x6-2-2-2 (0/20)

Dips
BWx2
BWx4
BWx6-2-2-2 (0/10)

Chins
-55-2-2-2 (0/25)

Row
175x6-2-2-2 (0/30)

Biomedhawk
12-07-2010, 10:27 AM
My schedule is collapsing right now. Its the final week of the semester and I'm scrambling to get everything done. I'm not sure when I'll be able to get lifts in the rest of the week and I have a nice pocket of time tonight I could use. I think the game plan is I'm going to max out my lifts tonight, almost meet style. (squat-bench-deadlift). After that I'm going to start up 5-3-1 next week. I really like HCT-12, but lately the clusters on the main lifts have been pretty scary and I've been worried about hurting myself. I think I'm going to switch it up for awhile and see what happens.

Kiff
12-07-2010, 10:33 AM
My schedule is collapsing right now. Its the final week of the semester and I'm scrambling to get everything done. I'm not sure when I'll be able to get lifts in the rest of the week and I have a nice pocket of time tonight I could use. I think the game plan is I'm going to max out my lifts tonight, almost meet style. (squat-bench-deadlift). After that I'm going to start up 5-3-1 next week. I really like HCT-12, but lately the clusters on the main lifts have been pretty scary and I've been worried about hurting myself. I think I'm going to switch it up for awhile and see what happens.

Whatever suits you mate, but how come you got scared? Are they a real struggle? Or is it just training alone that worries you?

Good effort anyway despite the schedule problems...

Biomedhawk
12-07-2010, 10:54 AM
Whatever suits you mate, but how come you got scared? Are they a real struggle? Or is it just training alone that worries you?

Good effort anyway despite the schedule problems...

A combination of both, really. I feel like I'm really grinding and my recovery has been taking a tad longer.

Biomedhawk
12-07-2010, 06:30 PM
Squat - 405
Bench - 225

I'm finally back to pre-mono strength! Woo-hoo!