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mikej
05-18-2010, 03:01 PM
Here goes nothin'.

I have a bunch of questions about this routine, but figure anything is worth a try for a month or so. I was on a split I was pretty happy with since January, but it's definitely time for something new.

I'll just post here all my routines, and hopefully the peanut gallery can chime in and tell me what I'm doing wrong. :)

mikej
05-18-2010, 03:12 PM
Day 1: 5/17/2010
Weight: 182.6

Vertical Pulling: Pullups
BW x 6
BW x 6
BW x 6
BW x 4 + 2 + 2 + 2
(See note 1)

Horizontal Pulling: T-Bar Row
5x1
25x6
35x6
45x6
70x6
90x6
115x5 + 2 + 2 + 2
(See note 2)

Horizontal Press: Barbell Bench Press
45x8
55x2
65x2
95x2
135x2
165x6
175x6
185x4 + 2 + 2 + 2
(See note 3)

Vertical Press: Standing Barbell Shoulder Press
Push Press
45x8
65x6
85x6
95x6
115x6 + 2 + 2 + 2

Triceps Exercise: Cable Triceps Pushdowns
30x1
50x2
60x2
70x2
80x2
90x2
100x6
110x6
120x6
130x6
150x6
170x5 + 2 + 2 + 2
(See note 4)

Notes:
1. These felt pretty good, although I'm wondering about whether pullups are OK, I should weight them, or if I should do something other than pullups.
2. Took a long time to get up to x6RM. Is that bad? Start higher next time, or ramp up faster? Leave it alone?
3. I know the instructions say I should have done my +2+2+2 with 175 rather than 185 since I failed 185x6, but I knew I could do it. Is that a bad idea?
4. Holy CRAP it took a long time to get to x6RM. What do I do differently?

Overall I LOVED this. It was totally different than anything I've done before, and I was WIPED when it was over. I'm not so sure how to plan for next time though, as far as where to start, how quickly to ramp up, etc.

Daniel Roberts
05-18-2010, 03:28 PM
1) Pullups are great. Based on the info above, soon you'll need to add weight but until then keep plugging away.
2) see 4)
3) Not a bad idea, but as you get stronger each rep will eat into your recovery, so avoiding grinding out the reps as advised is a better bet for long term progresson; early on not so much.
4) Your first session is going to be an experiment especially if you have no idea where your 6rm will land, so the number of sets it took you isn't surprising, just use that information to base your next session's ramping - do fewer sets, easy i.e.Triceps Exercise: Cable Triceps Pushdowns
30x1
50x2

70x2

90x2

110x6

130x6
150x6
170x5 + 2 + 2 + 2 (this way you probably would have done 6 with this or even heavier)

mikej
05-19-2010, 08:35 AM
Day 2: 5/18/2010
Weight: 183.4

Quad Dominant: Squats
45x6
65x2
95x2
115x2
135x2
185x6
225x6
245x6 +2+2+2

Hip Dominant: SLDL
35x8
55x2
85x2
105x6
155x6
175x6
185x6 +2+2+2
(See note 1)

Calf Exercise: Calf raise on leg press
90x8
135x2
180x2
225x2
270x2
315x6
360x6
405x6
450x6
495x6
540x6+2+2+2

Biceps Exercise: Dumbbell Bicep Curls
10x8
15x2
20x2
25x2
30x2
35x2
40x6
45x6
50x6+2+2+2

Abs: Cable Crunch (Adjustable Pulley)
40x8
60x2
80x2
100x6
120x6
140x6
160x6
180x6
200x6+6
(See note 2)

1. I didn't see SLDLs on the approved list for Hip Dominant exercises, but I did them anyway. Hopefully that's alright.
2. The cable crunches I did on the cables with the adjustable pulley, and ended up using the whole stack and just doing two sets of 6 in a row. The non-adjustable pulley cables are way harder, so I'll use those next time.

Overall, another awesome workout! Just need to get into a groove a little bit, 75 minutes is way too long but I'm sure with a little practice I can get it under an hour. And I'm a little worried about only doing one exercise for abs only twice per week... so very different from what I've done before.

mikej
05-19-2010, 08:39 AM
4) Your first session is going to be an experiment especially if you have no idea where your 6rm will land, so the number of sets it took you isn't surprising, just use that information to base your next session's ramping - do fewer sets

Thank you for your help! My old split was 3 exercises per muscle group once per week, so going to 1 exercise per muscle group twice per week "feels" weird. Having help and making sure I don't screw it up sort of relieves the anxiety about how different this approach is. I appreciate it.

Daniel Roberts
05-19-2010, 08:45 AM
Thank you for your help! My old split was 3 exercises per muscle group once per week, so going to 1 exercise per muscle group twice per week "feels" weird. Having help and making sure I don't screw it up sort of relieves the anxiety about how different this approach is. I appreciate it.

No problem, I think you'll find the whole community very helpful and supportive; anything I can do, let me know.


1. I didn't see SLDLs on the approved list for Hip Dominant exercises, but I did them anyway. Hopefully that's alright.

Yup, that's allright.

Off Road
05-19-2010, 08:49 AM
Nice job. You definitely seem to be getting the hang of it.
BTW, I do S.l.d.l. too and love them.

vdizenzo
05-19-2010, 12:03 PM
Looks like a good start

mikej
05-21-2010, 09:06 AM
Day 3: 5/19/2010
Weight: 183.6
No workout

mikej
05-21-2010, 09:10 AM
Day 4: 5/20/2010
Weight: 184.2

Run: 4.23 miles (http://www.mapmyrun.com/view_workout?w=675127441699789351) 34:04, 8:04/mile.

mikej
05-24-2010, 09:46 AM
Day 5: 5/21/2010
Weight: 184.6

Upper Body
Vertical Pulling: Pullups
BW x 6
BW x 6
BW x 5 + 3 + 3 + 3
(See note 1)

Horizontal Pulling: T-Bar Row
25x6
50x2
60x2
85x2
90x6
100x6
110x6
120x6 + 2 + 2 + 2

Horizontal Press: Barbell Bench Press
45x8
95x2
115x2
135x2
155x2
175x6
185x6 + 2 + 2 + 2

Vertical Press: Standing Barbell Shoulder Press "Push Press"
45x8
65x2
85x2
95x6
105x6
115x6 +2+2+2

Triceps Exercise: Cable Triceps Pushdowns (Non-adjustable pulley)
20x8
40x2
60x2
80x6
90x6
90x6
90x6
100x2+2+2(See note 2)

Notes:
1. Pullups were SUPER hard today, not sure why.
2. The non-adjustable pulley makes this a lot more difficult, which is good. I did the +2+2+2 with more than my x6, but only because I forgot to increase my weight each time and stayed at 90 pounds like a dumbass.

A good workout. 185x6 on bench is a PR, and feels awesome! Still working the kinks out, but that's OK. Still a little worried that the limited number of exercises isn't going to work, but I'm having fun with it and will stick with it for a month at least just to see.

mikej
05-24-2010, 09:55 AM
Day 6: 5/22/2010
Weight: 184.2

Run:
2.8 miles 22:16, 7:57/mile.

Lower Body
Quad Dominant: Squats
45x8
95x2
115x2
135x2
185x2
205x6
225x6
245x6+2+2+2

Hip Dominant: SLDL
35x8
55x2
85x2
105x2
125x2
145x6
175x6
205x6+2+2+2

Calf Exercise: Calf raise on leg press
90x8
180x2
270x2
360x6
450x6
540x6
585x6+2+2+2

Biceps Exercise: Dumbbell Bicep Curls
10x8
20x2
25x2
30x2
35x2
40x6
45x6
50x6
55x3
50x2+2+2

Abs: Cable Crunch (Adjustable Pulley)
40x8
80x2
120x2
160x6
200x6+2+2+2
(See note 1)

1. The cable crunches I did on the cables with the adjustable pulley, I forgot to switch. Last time I said the non-adjustable pulley cables are way harder, so I'll use those next time, and then I didn't do it.

I felt like I didn't do so well, but the numbers look pretty good. I was worried that the limited number of sets was going to be less work, and I'm totally wrong. My volume is actually way up, which surprises me but makes me feel better.

mikej
05-24-2010, 10:04 AM
Day 7: 5/23/2010
Weight: ?

Run:
6.27 miles 56:32, 9:00/mile.

Whoah... hella slow today. Maybe because of legs the day before? Need to spread things out a bit better, I think. My relay is actually going to be pretty easy now that I know what my assigned legs are.

mikej
05-25-2010, 08:39 AM
Day 8: 5/24/2010
Weight: 184.2

Upper Body
Vertical Pulling: Pullups
X8
X6
X6
X4
X3
X3
X2
(See note 1)

Horizontal Pulling: T-Bar Row
20x6
40x2
60x2
80x2
100x6
120x6
135x5+2+2+2 (PR)

Horizontal Press: Barbell Bench Press
45x8
95x2
115x2
135x2
155x2
175x6
185x6
195x3 + 2 + 2 (PR)
(See note 2)

Vertical Press: Standing Barbell Shoulder Press "Push Press"
45x8
65x2
85x2
105x6
125x5 +2+2+2

Triceps Exercise: Cable Triceps Pushdowns (Non-adjustable pulley)
20x8
40x2
60x2
80x6
100x6
110x2+2
100x2
(See note 3)

Notes:
1. Pullups... when do I do something different? It's not really following the model the way I'm doing them right now.
2. Bench was amazing today! I need to get a spotter, I know the psychological effect of not having a safety net is holding me back. I'm SO excited about the strength gains.
3. I'm thinking about a new triceps exercise. The cables are good, but it just doesn't feel like I'm really getting what I need out of the movement. Any suggestions?

Didn't quite make it to 195x5 on Bench, but it was pretty badass to come close and hit a PR. I'm starting to gain quite a bit of weight, which is weird since I'm running more and my diet hasn't changed at all. I'll keep an eye on it, and the vain part of me isn't going to tolerate some extra chub when summer is almost here. Too many more pounds packed on too quickly and I'll need to dial back my calories a tad. I can get fat this winter. :)

Daniel Roberts
05-25-2010, 08:51 AM
1. Pullups... when do I do something different? It's not really following the model the way I'm doing them right now.

Don't know what you mean and can't see if you're loading them or not. You start with a set of 8, so rather than do that, do fewer reps and load up to a 6RM then do your clusters. Am I missing something?



3. I'm thinking about a new triceps exercise. The cables are good, but it just doesn't feel like I'm really getting what I need out of the movement. Any suggestions?

dips, close-grip bench, reverse-grip bench on Smith machine, etc, lots to choose from.

mikej
05-28-2010, 11:48 AM
Don't know what you mean and can't see if you're loading them or not. You start with a set of 8, so rather than do that, do fewer reps and load up to a 6RM then do your clusters. Am I missing something?

Not loading them, it's bodyweight only. As embarassing as it is to admit, I don't really know how to load them. A weight belt? Grip a dumbbell between my ankles? The weight belt is intimidating, I'm not sure how to put it on even.


dips, close-grip bench, reverse-grip bench on Smith machine, etc, lots to choose from.

I ended up accidentally doing dips last night, it was my only option because I got a late start and they kicked me out when the gym was closing. They felt good! Maybe I'll stick with them for awhile.

mikej
05-28-2010, 12:11 PM
Day 9: 5/25/2010
Weight: 186.0

Run:
2.25 miles 18:46, 8:20/mile.

Lower Body
Quad Dominant: Squats
45x6
95x2
135x2
155x2
185x2
225x6
245x6
265x3
245x2+2+2
(See note 1)

Hip Dominant: SLDL
45x8
65x2
95x2
135x2
155x2
175x6
205x6+2+2+2

Calf Exercise: Calf raise on leg press
90x8
180x2
270x2
360x2
450x6
540x6
595x6
(See note 2)

Biceps Exercise: Dumbbell Bicep Curls
10x8
20x2
30x2
40x2
45x6
50x6
55x5+2+2+2

Abs: Cable Crunch (Adjustable Pulley)
40x8
60x2
80x2
90x6
100x6+2+2+2

1. I did 265x3, but they were "fake" squats. You know, that kind where you don't go down very far at all...
2. Not sure what's wrong with me. I forgot to do the clusters. I got through the last set of 6 and just
started racking the weights like a robot. Weird.

Overall, a good workout.

mikej
05-28-2010, 12:12 PM
Day 10: 5/26/2010
Weight: ?
No workout

mikej
05-28-2010, 12:16 PM
Day 11: 5/27/2010
Weight: ?

Run:
2.00 miles 16:18, 8:09/mile.

Upper Body
Vertical Pulling: Pullups
X6
X6
X5
X4
X3
X3
X3

Horizontal Pulling: T-Bar Row
25x6
40x2
60x2
80x2
100x6
120x6
150x3
140x3+2+2+2

Horizontal Press: Barbell Bench Press
45x8
95x2
115x2
135x2
155x2
175x2
185x6
195x3+2+2

Vertical Press: Seated Dumbbell Shoulder Press
25x8
35x2
45x2
50x6
60x6
70x6
(See note 1)

Triceps Exercise: Dips
X6
X6
X6
X6
(See note 2)

Notes:
1. I was running out of time so I chose dumbbells to save time switching out plates.
70x6 was a "barely made it", so I would have started clusters but the gym was closing and they kicked me out.
2. Since I got kicked out of the gym I did dips for triceps, and actually really liked it! BWx6 is super easy
though, I'll need to add weight if I keep doing them.

mikej
05-31-2010, 11:03 PM
We got Thursday and Friday off as a surprise from work. AWESOME.

The bad news: I got sick, sick, sick. I still can't talk. Couldn't get
back in the gym until yesterday, and my runs are totally screwed up.

But I needed to get well, so I listened to my body. Hopefully the rest will fade tonight and I'll
be back to 100% tomorrow. Well, 80%.

Day 12: 5/28/2010
Weight: ?
No workout

Day 13: 5/29/2010
Weight: ?
No workout

mikej
05-31-2010, 11:07 PM
Day 14: 5/30/2010
Weight: 184.8

Lower Body
Quad Dominant: Squats
45x6
65x2
95x2
135x2
155x2
185x2
225x6
245x6
265x6+2+2+2

Hip Dominant: SLDL
45x8
65x2
95x2
135x2
155x2
175x6
205x6
225x6+2+2+2

Calf Exercise: Calf raise on leg press
180x8
270x2
360x2
450x6
540x6
585x6
610x6+2+2+2

Biceps Exercise: Dumbbell Bicep Curls
20x8
30x2
40x2
45x6
50x6
55x6
60x2
55x2+2

Abs: Cable Crunch (Non-adjustable Pulley)
40x8
60x2
80x2
90x6
100x6
110x6+2+2+2

Felt really strong, despite being sick. Maybe because I laid low for a couple of days? Maybe a 4-day split is too much for me and it's part of why I got sick?

mikej
05-31-2010, 11:09 PM
Day 15: 5/31/2010
Weight: 184.2

Run:
2.79 miles 24:06, 8:37/mile.


Was hoping maybe this would clear the crap out of my lungs/throat a little bit.

Off Road
06-01-2010, 08:21 AM
You seem to be doing well. Don't be afraid to insert an extra rest day if you start feeling run down.

sean.peters
06-01-2010, 02:50 PM
They make a special belt for that - it looks like a leather weight belt but in front there's a D ring on one side, and a length of chain and a clip on the other. Wrap the belt around your back/hips, run the chain across your waist, through the D ring, then through the hole in a plate, then clip to the side where the chain started. The plate should hang between your legs. If your gym issues belts, they might have one of these.

This arrangement is also great for dips.

mikej
06-02-2010, 12:49 AM
They make a special belt for that - it looks like a leather weight belt but in front there's a D ring on one side, and a length of chain and a clip on the other. Wrap the belt around your back/hips, run the chain across your waist, through the D ring, then through the hole in a plate, then clip to the side where the chain started. The plate should hang between your legs. If your gym issues belts, they might have one of these.

This arrangement is also great for dips.

Awesome! I found a belt hiding underneath a bunch of other crap. Used it for pullups and dips. Pretty amazing!

mikej
06-02-2010, 12:58 AM
Day 16: 6/1/2010
Weight: ?

Upper Body
Vertical Pulling: Pullups
BWx6
BW+10x5
BW+15x3+2+2+2
(See note 1)

Horizontal Pulling: T-Bar Row
25x8
40x2
60x2
80x2
100x6
120x6
140x6+2+2+2

Horizontal Press: Barbell Bench Press
45x8
95x2
115x2
135x2
155x2
175x2
185x6
195x4+2+2+2
(See note 2)

Vertical Press: Seated Dumbbell Shoulder Press
25x8
35x2
45x2
50x6
60x6
70x6
(See note 3)

Triceps Exercise: Dips
BWX6
BW+10X6
BW+15x6
BW+20x6+2+2+2
(See note 4)

Notes:
1. Found a weight belt at my gym and tried weighted pullups for the first time ever. Holy crap that's hard.
2. 195x4 unassisted is a PR for me, but I feel like not having a spotter is holding me back.
3. Had a really hard time with this. My shoulder is still bugging me a little, and my form was deteriorating rapidly enough a dude came over to ask if I needed a spot. Sucks when you're the guy in the gym that visibly needs help... Anyway, I figured I should listen to my body and stop.
4. Weighted dips for the first time ever, and they felt awesome!

Question: Will not having warmup sets for pullups and dips hurt my progress? I'm more thinking on pullups than dips, since I can do 12 dips no problem.

mikej
06-15-2010, 09:48 AM
Day 17: 6/2/2010
Weight: ?

Run: 2.0 miles, 15:39, 7:59/mile.

Off Road
06-15-2010, 09:51 AM
Good work all around. I find if I have a good warm up. I'll be able to ferform the lift better. You could always do pushups and fat-man pull ups to warm up the dips and pull-ups.

mikej
06-15-2010, 09:52 AM
Day 18: 6/3/2010
Weight: ?

Lower Body
Quad Dominant: Leg Press
90x8
135x2
180x2
225x2
270x2
315x6
360x6
405x6
450x6+2+2+2
(See note 1)

Hip Dominant: SLDL
45x8
65x2
95x2
135x2
155x2
175x6
205x6
225x6
245x2+2+2

Calf Exercise: Calf raise on leg press
180x8
270x2
360x2
450x2
540x6
630x6+2+2+2

Biceps Exercise: Dumbbell Bicep Curls
20x8
30x2
40x2
50x6
55x6
60x4+2+2+2

Abs: Cable Crunch (Non-adjustable Pulley)
40x8
60x2
80x2
90x6
100x6
110x6
120x3
110x2+2+2

Notes:
1. Squat racks were taken, so I did leg press instead. Interesting... way way stronger than last time I did this exercise, which must have been at least 6 months ago. Also, felt like I could probably have done 495 (or more) but was running out of time it took so long to ramp up.

mikej
06-15-2010, 09:57 AM
Day 19: 6/4/2010
Weight: ?

Upper Body
Vertical Pulling: Lat Pulldowns
20x8
40x2
60x2
80x2
100x6
120x6
140x6
160x6+2+2+2
(See note 1)

Horizontal Pulling: T-Bar Row
25x8
50x2
70x2
90x2
100x6
120x6
140x6
150x2+2+2

Horizontal Press: Barbell Bench Press
45x8
95x2
135x2
165x6
185x6
205x2 *PR, unassisted
195x2+2

Vertical Press: Seated Dumbbell Shoulder Press
25x8
35x2
45x2
50x2
60x6
70x6+2+2+1

Triceps Exercise: Dips
BWX6
BW+10X6
BW+20x6+2+2+2

Notes:
1. Only two pullup bars in the gym, both taken. So lat pulldowns for a substitution. Could have done more than 160, but running out of time before the gym closes is a problem and I needed to move on.

mikej
06-15-2010, 09:59 AM
Day 20: 6/5/2010
Weight: ?

Run: 4.21 miles, 36:17, 8:36/mile.

mikej
06-15-2010, 10:01 AM
Day 21: 6/6/2010
Weight: ?

Flew to New Orleans, LA, for TechEd. No workout.

The next week was super messed up for me. Was very busy with the conference, and didn't get to work out much. Plus my food intake was totally screwed up too. I came back 6/12 almost 8 pounds lighter. BUT... as the journal will show after my return, I needed the break. 3 runs and 4 trips to the gym per week don't agree with my body I guess. I need to figure something else out maybe?

mikej
06-15-2010, 10:06 AM
Day 22: 6/7/2010
Weight: ?

Lower Body
Quad Dominant: Squats
45x6
95x2
135x2
185x2
225x6
250x6+2+2+2

Hip Dominant: SLDL
45x8
95x2
135x2
185x6
175x6
205x6+2+2+2

Calf Exercise: Calf raise on leg press
180x8
270x2
360x2
450x6
540x6+2+2+2

Biceps Exercise: Dumbbell Bicep Curls
20x8
30x2
40x2
45x2
50x6
55x4+2
(See note 1)

Abs: Weighted incline situps
BWx6
BW+10x6
BW+20x6
BW+25x6
BW+35x6+2+2+2

Notes:
1. Had some crazy pain in my tendons, like carpal tunnel or something. It was hard to let go of the weight when I put it down. Weird...

My energy was way down from traveling and not eating well. But I made it into the gym and did pretty decently despite the strange environment and schedule. Overall pretty happy with it. Less happy with the 90+ degrees and 80%+ humidity in New Orleans.

mikej
06-15-2010, 10:07 AM
Day 23: 6/8/2010
Weight: ?

New Orleans, LA, for TechEd. No workout.

mikej
06-15-2010, 10:12 AM
Day 24: 6/9/2010
Weight: ?

Upper Body
Vertical Pulling: Lat Pulldowns
40x8
60x2
80x2
100x2
120x2
140x6
160x6
170x5+2+2+2

Horizontal Pulling: One-armed Dumbbell Bentover Row
20x8
30x2
40x2
50x2
60x6
70x6
80x6+2+2+2
(See note 1)

Horizontal Press: Barbell Bench Press
45x8
95x2
135x2
175x6+2+2+2
(See note 2)

Vertical Press: Seated Dumbbell Shoulder Press
25x8
30x2
40x2
50x2
55x6
60x6
(See note 3)

Triceps Exercise:
None
(See note 4)

Notes:
1. Whoah... haven't done these in awhile. BIG strength gains, I think 65 was the most I could manage before. Being in a foreign gym that had no T-Bar I had to substitute with something, and I'm glad I did!
2. UGH! Weak sauce! I'm blaming it on conference food and a lack of sleep. :)
3. The gym was closing (a pattern I need to get out of) so I had to quit here. I was totally wiped though, so maybe it's a good thing.
4. Maybe a week of slightly lighter than normal is a good thing?

mikej
06-15-2010, 10:13 AM
Day 25: 6/10/2010
Weight: ?

Run: 2.02 miles, 16:22, 8:03/mile.

Doing this in the New Orleans heat was an experience I won't soon forget. Holy crap. I meant to run 3 miles, but just couldn't breathe through the hot gross air.

mikej
06-15-2010, 10:14 AM
Day 26: 6/11/2010
Weight: ?

Travel day. No workout.

mikej
06-15-2010, 10:16 AM
Day 27: 6/12/2010
Weight: 178.6

Run: 3.0 miles, 24:03, 8:01/mile.

Just taking a few days off / a little lighter than usual, and I felt great! The run was easy, and I'm in a great mood! Seeing the scale go down under 180 for the first time in several months is a bummer though.

mikej
06-15-2010, 10:19 AM
Day 28: 6/13/2010
Weight: 177.9

Lower Body
Quad Dominant: Leg Press
90x8
180x2
270x2
315x2
360x6
405x6
450x6
495x6+2+2+2

Hip Dominant: SLDL
45x8
95x2
135x2
185x6
215x6
235x5+2+2+2

Calf Exercise: Calf raise on leg press
180x8
270x2
360x2
450x2
540x6
585x6+2+2+2

Biceps Exercise: Dumbbell Bicep Curls
20x8
30x2
40x2
50x6
60x4
60x4+2+2+2
55x2+2+2

Abs: Cable Crunch (Non-adjustable Pulley)
40x8
60x2
80x2
100x6
120x6+2+2+2

Feels good to be home. Also good to see my weight loss and time off didn't result in too much strength loss. Yeay!

mikej
06-15-2010, 10:20 AM
Day 29: 6/14/2010
Weight: ?

Run: 2.0 miles, 15:10, 7:39/mile.

NUCadet97
06-15-2010, 11:54 AM
Day 25: 6/10/2010
Weight: ?

Run: 2.02 miles, 16:22, 8:03/mile.

Doing this in the New Orleans heat was an experience I won't soon forget. Holy crap. I meant to run 3 miles, but just couldn't breathe through the hot gross air.

LOL It has been miserable for the past few days and doesn't look to get anybetter. Keep up the good work in here

Off Road
06-15-2010, 03:21 PM
Things are looking good in here. Nice job.

mikej
07-10-2010, 11:45 AM
I'm going to use this post to add all my workouts, in short format, since the last time I posted. I was backing off of training just a tad... it's summer and my relay is coming up at the end of the month. But somehow that turned into laziness of journaling. :)

6/14/2010 - Run
2.00 miles @7:34/mile - 15:10

6/15/2010 - Upper Body
V-Pull: Lat Pulldown - 60x8,80x2,100x2,120x2,140x6,160x6,180x6+2+2+2
H-Pull: One-arm Dumbbell Bentover Row - 30x8,40x2,50x2,60x2,70x6,80x6,85x6+2+2+2
H-Push: Barbell Bench - 45x8,95x2,135x2,165x6,185x6,205x2+2+1,185x2
V-Push: Seated Dumbbell Shoulder Press - 30x8,40x2,50x2,60x6,70x6+2+4
Triceps: Dips - BWx6,BW+10x6,BW+20x6,BW+25x6+2+2+2

6/17/2010 - Lower Body
Quad: Leg Press - 90x8,180x2,270x2,315x2,360x2,405x6,450x6,495x6,520x6+2+2+2
Hip: SLDL - 45x8,95x2,135x2,185x6,215x6,235x4+2+2+2
Calves: Calf Raise on Leg Press - 180x8,315x2,450x2,540x6,600x6+2+2+2
Biceps: Dumbbell Curls - 25x8,35x2,45x2,50x6,60x3,55x3+2+2+2
Abs: Cable Crunch - 40x8,60x2,80x2,100x6,120x6+2+2+2

6/20/2010 - Run
2.00 miles @7:28/mile - 14:58

6/21/2010 - Upper Body
Weight: 184.6
V-Pull: Lat Pulldown - 70x6,90x2,110x2,130x2,150x6,170x6,190x5+2+2+2
H-Pull: One-arm Dumbbell Bentover Row - 30x8,45x2,60x2,70x2,75x6,80x6,85x6+2+2+2
H-Push: Barbell Bench - 45x8,95x2,135x2,165x6,185x6+2+2+2
V-Push: Seated Dumbbell Shoulder Press - 30x8,40x2,50x2,60x6,70x6+3+3
Triceps: Dips - BWx6,BW+10x6,BW+25x6,BW+35x6+2+2+2

6/22/2010 - Run
Weight: 184.6
4.20 miles @8:12/mile - 35:02

6/23/2010 - Lower Body
Weight: 183.8
Quad: Leg Press - 90x8,180x2,270x2,360x2,450x6,540x6,595x6+2+2+2
Hip: SLDL - 45x8,95x2,135x2,185x2,215x6,235x6+2+2+2
Calves: Calf Raise on Leg Press - 180x8,315x2,450x2,540x6,630x6+2+2+2
Biceps: Dumbbell Curls - 25x8,35x2,45x2,50x6,60x5+2+2+2
Abs: Cable Crunch - 40x8,60x2,80x2,100x6,120x6+2+2+2

6/24/2010 - Upper Body
Weight: 183.4
V-Pull: Pullups - BWx6,BW+10x6,BW+20x4+2+2+2
H-Pull: One-arm Dumbbell Bentover Row - 30x8,40x2,50x2,60x2,70x2,80x6,90x6+2+2+2
H-Push: Barbell Bench - 45x8,95x2,135x2,165x6,185x6,205x2,185x2+2
V-Push: Standing Barbell Shoulder Press - 45x8,65x2,85x2,105x6,125x6+2+2+2
Triceps: Dips - BWx6,BW+10x6,BW+25x6,BW+35x6+2+2+2

6/26/2010 - Run
Weight: 184.8
3.25 miles @8:22/mile - 27:22

6/28/2010 - Run
5.39 miles @8:21/mile - 45:05

6/29/2010 - Upper Body
V-Pull: Pullups - BWx6,BW+10x6,BW+20x4+2+2+2
H-Pull: Standing Barbell Bentover Row - 45x8,95x2,135x6,155x6,175x5+2+2+2
H-Push: Barbell Bench - 45x8,95x2,135x2,165x6,185x6,205x3,195x2+2+1
V-Push: Standing Barbell Shoulder Press - 45x8,65x2,85x2,105x6,125x6+2+2+2
Triceps: Dips - BWx6,BW+10x6,BW+25x6,BW+35x6,BW+45x6+2+2+2

7/1/2010 - Run
3.42 miles @7:50/mile - 26:53

7/3/2010 - Yoga
90 minutes

7/6/2010 - Run
Weight: 182.2
1.99 miles @7:38/mile - 15:13

7/6/2010 - Lower Body
Quad: Squat - 45x8,95x2,135x2,185x2,225x6,245x6+2+2+2
Hip: SLDL - 45x8,95x2,135x2,185x2,215x6,235x6,245x6+2+2+2
Calves: Seated Calf Raise - 0x8,25x2,45x2,70x2,90x2,115x6,125x6,135x6,160x6+2+2+2
Biceps: EZ Bar Curls - 45x8,65x2,85x2,95x6,115x3,105x3+2+2+2
Abs: Crunch Machine - 30x8,50x2,70x2,90x2,110x6,130x6,150x6,170x6+2+2+2

7/7/2010 - Run
3.26 miles @7:56/mile - 25:57

7/7/2010 - Upper Body
Weight: 181
V-Pull: Lat Pulldown - 30x8,50x2,70x2,90x2,110x2,130x6,150x6,170x6,190x5+2+2+2
H-Pull: Seated Cable Row - 60x8,75x2,90x2,105x2,120x6,135x6,150x6,165x6,180x6+2+2+2
H-Push: Barbell Bench - 95x8,135x2,165x6,185x6,205x4+1,185x3+2
V-Push: Seated Dumbbell Shoulder Press - 30x8,40x2,50x2,60x6,70x6+3
Triceps: Dips - BWx8,BW+10x2,BW+25x6,BW+35x6+2+2+2

7/8/2010 - Yoga
Weight: 180.2
90 minutes

mikej
07-13-2010, 08:30 AM
Alright, I'm getting antsy... now what do I do? Just hit the HCT-12 again? It's tempting for sure... even with sorta muddling my way through it the results are undeniable. 20 pounds added to my bench is, at least for me, phenomenal gain.



Vertical Pull
Pullups: BWx6 (5/17/2010) | BW+20x4 (6/29/2010)
Lat pulldowns: 160x6 (6/4/2010) | 190x5 (7/7/2010)

Horizontal Pull
T-Bar Row: 115x5 (5/17/2010) | 150x3 (6/4/2010)
One-arm Dumbbell Row: 80x6 (6/9/2010) | 90x6 (6/24/2010)

Horizontal Push
Bench: 185x4 (5/17/2010) | 205x4 (7/7/2010)

Vertical Push
Seated Dumbbell Press: 70x6 (5/27/2010) | 70x6+(6) (7/7/2010)
Standing Barbell Press : 115x6 (5/17/2010) | 125x6 (6/29/2010)

Triceps
Dips: BWx6 (5/27/2010) | BW+45x6 (6/29/2010)

Quad Dominant
Squats: 245x6 (5/18/2010) | 265x6 (7/6/2010)
Leg Press: 450x6 (6/3/2010) | 595x6 (6/23/2010)

Hip Dominant
SLDL: 185x6 (5/18/2010) | 245x6 (7/6/2010)

Calves
Calf Press on Leg Press: 540x6 (5/18/2010) | 630x6 (6/23/2010)

Biceps
Dumbbell Curl: 50x6 (5/18/2010) | 60x5 (6/23/2010)

Abs
Cable Crunch: 100x6 (5/25/2010) | 120x6 (6/23/2010)

ZMoberg
07-13-2010, 09:12 AM
Nice jump in the quad dominant exercises man! A lot of good work goin on in here man, keep it up.