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View Full Version : first day. need advise.



SandDemon32
05-17-2010, 11:47 PM
Today was my first day lifting for about 3 months and my first day using the hct workout. I would like to say i love it. But i would like to know what you guys think... did i do to many lifts?

Horizontal press
Bench press
-135x6
-165x6
-175x6
-185x6
-185x2
-185x2
DB Press
-40x6 -65x2
-50x6 -65x2
-55x6
-60x6
-65x6
-65x2
Vertical Press
Standing DB Press
-30x6
-35x6
-35x2
-35x2
-35x2

Vertical Pulling
Pull ups
-5x6 of body weight

Horizontal pulling
Barbell Row
-90x6 -155x2
-100x6 -155x2
-120x6 -155x2
-135x6
-155x6

Tricep Exercises
-Rope extensions
-Skull Crushers

Off Road
05-17-2010, 11:52 PM
Looks fine to me. I wouldn't have done the extra horizontal press, but it's your routine, do what you want.

AKMass
05-18-2010, 05:11 AM
Looks fine to me. I wouldn't have done the extra horizontal press, but it's your routine, do what you want.

Agreed. But if you want the routine to follow HCT-12, pick either the Bench press or the DB bench. What are your goals exactly?

Titalis
05-18-2010, 05:13 AM
also looks like you are wanting to do two tricep lifts. Do what the program calls for, on of each. Believe me it is plenty, hell after each session I feel like ive been hit by a mac truck. The last thing you want to do is over train and get an injury or burn out.

SandDemon32
05-18-2010, 08:32 AM
thanks guys.
My goal is to gain about 20 pounds. I weight about 150 right now and i want to get to 170. I know its going to take time but thats the goal!

tomsids
05-18-2010, 09:44 AM
Have you calculated your daily macros and calories you'll need to hit to reach that goal weight?
TB

SandDemon32
05-18-2010, 10:58 AM
I have not... I have been trying to eat as much as I can in 5 meals a day but idk much about how to come up with a diet

tomsids
05-18-2010, 11:14 AM
I have not... I have been trying to eat as much as I can in 5 meals a day but idk much about how to come up with a diet

This is going to be even more important than your training. The nutritional guidelines for HCT-12 (http://www.wannabebig.com/hypertrophy-cluster-training-hct-12/hypertrophy-cluster-training-hct-12-nutritional-program/)will tell you what you need to know. Track your food intake with a tool like fitday.com to be sure you’re hitting your target numbers on a consistent basis. If you need food ideas, visit the diet and nutrition (http://www.wannabebig.com/forums/forumdisplay.php?3-Diet-and-Nutrition)and recipes forums (http://www.wannabebig.com/forums/forumdisplay.php?46-Recipes).

Are you planning to incorporate protein powder or any supplements into your training?
TB

SandDemon32
05-18-2010, 11:34 AM
Okay sounds good but yes I drink protein after my workout... Should I be drinking more?

tomsids
05-18-2010, 09:21 PM
Okay sounds good but yes I drink protein after my workout... Should I be drinking more?

That's good. You just want to be sure you're consuming at least 1g of protein per pound of target bodyweight.
TB