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dirtyd
05-18-2010, 12:07 AM
im gonna log my progress on HCT-12 during a 11 week cut.
Start Date: 5/17/2010
Weight ~192
Bench 295x2
Bench 275x5
Bench 245x10
Overhead DB Press 85'sx6
Below the Knee Rack Pull 420
Close Grip BP 245x6
Weighted Dip 115x8
Bent Over Row 185x6+2+2+2
About to bring back the squat.
Bodyfat ~15%??
Ad Definition: top 2 barely

dirtyd
05-18-2010, 12:08 AM
additional 5/17 images

AKMass
05-18-2010, 05:16 AM
We have very similar body types...How tall are you? I'm going to guess 5'9" or 5'10"? I'll be following along. Are you going to post your diet?

dirtyd
05-18-2010, 08:25 AM
We have very similar body types...How tall are you? I'm going to guess 5'9" or 5'10"? I'll be following along. Are you going to post your diet?

hurt my neck last night in my sleep. WTF???
Bad crick - couldnt look to the left all day. Unable to workout

almost 6'1
yeah, im gonna post diet and supps as much as possible

5/18/2010
9AM - multi-vitamin / Zinc / Magnesium / 3g Fish Oil / Vitamin-C / Calcium / B-complex
good stuff: 620mg Trib / 25mg DHEA / Nutrex Lipo 6 Black (1 pill)
10AM - 1 cup egg beater / 1 Whole Egg / 1 Packet Grits
11AM - (1) Lipo 6 Black 25mg DHEA
1130 AM - Broccoli Chicken Stir Fry
130 PM - 40g prot shake / 1/3 cup long grain brown rice
2PM -(1) lipo 6 black / 2g fish oil
430PM - Broccoli Chicken Stir Fry
8PM 1/2lb 98% ground beef w/ taco seasoning and 2Tbsp fat-free sour cream
8PM 25mg DHEA / 620mg tribulus / Vitamin C / Calcium / b-complex / magnesium
1130PM 30g prot shake
1145PM 1.5mile light jog
1AM bed

dirtyd
05-20-2010, 09:09 AM
8/19/2010 Diet
Diet more or less the same as yesterday. Had some pasta and some chips and salsa before workout which turned out to be a good decision.

8 egg whites and 1 whole egg for dinner

no cardio

8/19/2010 Workout

BB Bench
95x8 warmup
135x10 warmup
135x10 warmup
185x6 working
205x6 working
225x6 working
245x6 working
265x6+2+2+2 - this was certainly different. +2's required ~50secs rest in between each. managed all 6 cluster reps

Neutral Grip weighted (top-half) pull-ups for Biceps primarily
BWx10
BWx10
+45lbsx6
+55lbsx6
+65lbsx6
+65lbsx6+2+2+2 - compared to bench this was a breeze. rest time of around 30secs b/t clusters. arms were pumped afterward


Forearm circuits (monster sets) w/ dumbbell; 4 sets
Inside forearm curl (35's) x8
Ouside Forearm raise (20's) x8-10
Hammer Curl (35's)x8

Cable pullovers from the knees. 4 sets of 8 with progressive resistance

I was surprised how stimulated I felt after this workout. Normally my workouts are ~30% longer with at least one more exercise for each group. If nothing else this cluster training is a great way to abbreviate a workout. The three addititional clusters seem to each individually be the equivalent tissue damage as another top set of 6 for whatever exercise, yet without quite as much CNS overload. For my bodytype and current goals I believe this will be advantageous.

edit: no visible changes to body composition before bed last night, thus no pics

tomsids
05-20-2010, 11:06 AM
hurt my neck last night in my sleep. WTF??? Bad crick - couldnt look to the left all day. Unable to workout

I've had the same thing happen to me. Just slept on it wrong and took a couple days to get back to normal.

How'd you manage to work out in the future? ;)

TB

dirtyd
05-20-2010, 01:04 PM
I've had the same thing happen to me. Just slept on it wrong and took a couple days to get back to normal.

How'd you manage to work out in the future? ;)

TB

I tried to sleep in an accommodating position for recovery and lightly stretched it out through the day.

dirtyd
05-21-2010, 10:48 AM
8/20

woke up with a terrible swollen throat and glands. diet must have weakened my immune system b/c a colleague at work who got sick from their kid passed it to me.

took the day to rest but stayed on diet.

dirtyd
05-21-2010, 10:52 AM
8/21

going to doc for antibiotics so infection doesnt get any worse. woke up this morning and throat was a little better but felt like ear infection was developing. not gonna play around any more - going for z-pack or amoxicillin or something.

probably will workout today since anti-biotics should wipe this out.

yesterday got BCAA's, Animal Cuts, and more Lipo 6 Black in the mail.

took first animal cuts pack today and so far less kick than the Lipo 6. might add green tea extract pills to the animal cuts.

instead of etiher 2 doses of Lipo 6 or 2 doses of Animal cuts each day; i am going to do one of each, and probably add green tea extract as well

this will be day 5 of the diet and have not yet deviated from my macros. im gonna have some scotch either tonight or tomorrow night and try not to go to taco bell or some stupid **** like that

dirtyd
05-23-2010, 11:06 PM
illness curbed me for almost an entire week.
to complicate things I drank quite a bit on both fri and sat night which didnt help with the healing process

just gonna write off last week and keep it moving starting tomorrow

edit: i added a link to a good article on cutting in the diet/nutrition arena
http://www.wannabebig.com/forums/showthread.php?136487-good-article-on-cutting&p=2338295#post2338295

Joe Black
05-24-2010, 12:45 AM
Interested to see how this plays out..

Are you tracking your calories and macros?

dirtyd
05-28-2010, 01:51 PM
5-25 - tuesday

chest & biceps
barbell bench
45x12
95x10
135x8
135x8
185x6
205x6
225x6
245x6
270x6+2+2+2
YEAH! - this is a PR for that rep range undoubtedly. the opening set of 6 was very difficult, but the hardest was the second set of +2. I required almost a full minute for each of the +2's, but got them (barely) so no regrets

standing cable high flies
4x8-12
ive been using this to try and develop the bridge between the pec and shoulder, which I have always thought was an attractive feature.

standing EX-curl close grip (elbows in & tight)
45x10
65x6
75x6
85x6
95x6
105x6+2+2+2
this required a fair amount of effort. I am curious if this routine will do anything to my biceps. I have never tracked progress on bicep size or strength, but will make an attempt for this training period. If I recall accurately, my best bicep size gains came when training 3 or four exercises sets of 8-10 for maximum weight. Since then I have worked in biceps when I felt they could use some additional stimulation and have not had an "arm" day for several years. Overall, im gonna track this for myself and the routine publisher to provide some nice raw data.

i did one other thing this day but forget what it was

here are some pics from 5-25

dirtyd
05-28-2010, 02:06 PM
5-26 wednesday

shoulders & tris
smith military press (assumes bar as 0)
50 x10
90x10
110x6
130x6
150x6
165x6
185x6+2+2+2
I was surprised to get this the day after bench. front delts were sore before even beginning shoulders and this workout finished them off.

incline dumbbell skull crush
35x10
35x6
40x6
45x6
50x6+2+2+2
this will likely be the last time I do this. I have never really liked skull crush of any kind and only did this cause my workout partner was bitching about his sore pecs from the day before. my benchmark for this program will be set next week on either dips or close grip BP. friggin waste of time this was

lateral raises
whatever

close grip BP
135x8
135x8
185x6
185x8

shrugs
whatever

pics from 5-26

dirtyd
05-28-2010, 02:06 PM
more 5-26 pics

dirtyd
05-28-2010, 02:12 PM
5-28 pics

dirtyd
05-28-2010, 02:37 PM
Interested to see how this plays out..

Are you tracking your calories and macros?

I do track macros and cals. Otherwise I tend to miss my protein target of 1.5g/lb
i will start posting these more regularly

dirtyd
06-05-2010, 09:13 PM
6/4/2010 workout

BB Bench
95x12
135x10
135x10
185x6
205x5
225x6
245x6
275x6+2+fail stopped after failing to achieve the first rep of my second cluster rep of 2
**new PR 275x6 on bench


one arm cable chest flies
4x10

calves

forearms

biceps