Zhao HCT-12 Journal

[Zhao]

Hi

I have recently quit the gym and started training at home. I started HCT-12 on May 16th and have been logging progress in a notepad, so ive decided to start a journal on here after lurking for a few years.

Stats
Age: 23
Height: 6' 2"
Weight: 256 (Started cutting same day as HCT, looking to get down to 231)
Cals: 3600

My Routine
A
Rack Chin (WIll be doing these in squat rack with feet placed on a bench)
BB Bench Press
BB Row
Standing BB Press
Close Grip Bench Press

B
Squat
Deadlift
Standing Calf Raises
BB Curls
Ab Wheel



May 16th Workout A

Rack Chin
BW x 6
BW x 6
BW x 6
BW + 5kg (11 lbs) x 6+2+2+2

Bench Press
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
75kg (165 lbs) x 6+2+2+2

BB Row
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
65kg (143 lbs) x 6
70kg (154 lbs) x 6+2+2+2

Standing BB Press
20kg (44 lbs) x 6
30kg (66 lbs) x 6
40kg (88 lbs) x 6
50kg (110 lbs) x 6+2+2+2

Close Grip
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
65kg (143 lbs) x 6+2+2+2

May 19th Workout B

Squats
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
80kg (176 lbs) x 6
82.5kg (182 lbs) x 6+2+2+2

Deadlifts
60kg (132 lbs) x 6
80kg (176lbs) x 6
100kg (220 lbs) x 6
110kg (242 lbs) x 6
120kg (264 lbs) x 6+2+2+2

Calfs
Didnt do.

BB Curls
20kg (44 lbs) x 6
30kg (66 lbs) x 6
40kg (88 lbs) x 6+2+2+2

Ab Wheel
x 10
x 10
x 10 +2+2+2

[Off Road]

Nice looking routine. Welcome aboard, I'm glad you decided to join us.

[Zhao]

May 22nd Workout A

Rack Chin
BW x 6
BW x 6
BW + 5kg (11 lbs) x 6
BW + 7.5kg (17 lbs) x 6 +2+2+2

Bench Press
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
75kg (165 lbs) x 6
80kg (176 lbs) x 6
82.5kg (182 lbs) x 6 +2+2+2

BB Row
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
70kg (154lbs) x 6
80kg (176 lbs) x 6+2+2+2

Standing BB Press
20kg (44 lbs) x 6
35kg (77 lbs) x 6
40kg (88 lbs) x 6
45kg (99 lbs) x 6
52.5kg (116 lbs) x 6 +2+2+2

Close Grip
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
65kg (143 lbs) x 6
70kg (154 lbs) x 4 +2+2+2

May 25th Workout B

Squats
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 5
70kg (154 lbs) x 5
80kg (176 lbs) x 4
90kg (198 lbs) x 4
100kg (220 lbs) x 6 +2+2+2

Deadlifts
60kg (132 lbs) x 6
80kg (176lbs) x 6
100kg (220 lbs) x 4
120kg (264 lbs) x 4
130kg (286 lbs) x6 +2+2+2

Calfs
BB Seated
60kg (132 lbs) x 6
100kg (220lbs) x 6

BB One Legged Standing Raises
40kg (88lb) x 6
40kg (88 lbs) x 6

BB Curls
20kg (44 lbs) x 6
30kg (66 lbs) x 6
35kg (77 lbs) x 6
42.5kg (94 lbs) x 6+2+2+2

Ab Wheel
x 10
x 10 +2+2+2

[Zhao]

May 27th Workout A

Rack Chin
BW x 6
BW + 5kg (11 lbs) x 6
BW + 7.5kg (17 lbs) x 6
BW + 10kg (22 lbs) x 6 +2+2+2

Bench Press
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
75kg (165 lbs) x 6
80kg (176 lbs) x 6
85kg (187 lbs) x 6 +2+2+2

BB Row
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
70kg (154lbs) x 6
80kg (176 lbs) x 6
82.5kg (182 lbs) x 6 +2+2+2

Standing BB Press
30kg (66 lbs) x 6
40kg (88 lbs) x 6
45kg (99 lbs) x 6
50kg (110 lbs) x 6
55kg (121 lbs) x 6 +1+2+2

Close Grip
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
65kg (143 lbs) x 6
70kg (154 lbs) x 6 +2+2+2

Weight: 253 lbs

[Zhao]

May 29th Workout B

Squats
40kg (88 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
80kg (176 lbs) x 6
90kg (198 lbs) x 6
102.5kg (226 lbs) x 6 +2+2+2

Deadlifts (Wanted 135kg today but 120 felt heavy after squats. Going to change to SLDL or Romanians after deload week)
60kg (132 lbs) x 6
80kg (176lbs) x 6
100kg (220 lbs) x 6
120kg (264 lbs) x 6 +2+2+2


BB Standing Calf Raise
40kg (88 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
80kg (176 lbs) x 6
90kg (198lbs) x 6 +2+2+2

BB Curls
20kg (44 lbs) x 6
30kg (66 lbs) x 6
35kg (77 lbs) x 6
45kg (99 lbs) x 6 +2+2+2


Ab Wheel
x 6
x 6
x 6
x 6 +2+2+2

[Biomedhawk]

Nice progress on those squats.

[Zhao]

May 31st Workout A

Rack Chin
BW x 6
BW + 5kg (11 lbs) x 6
BW + 7.5kg (17 lbs) x 6
BW + 10kg (22 lbs) x 6
BW + 12.5kg (28 lbs) x6 +2+2+2

Bench Press
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
80kg (176 lbs) x 6
87.5kg (193 lbs) x 6 +2+2+2

BB Row
40kg (88 lbs) x 6
50kg (110 lbs) x 6
65kg (143 lbs) x 6
75kg (165lbs) x 6
80kg (176 lbs) x 6
90kg (198 lbs) x 6 +2+2+2

Standing BB Press
30kg (66 lbs) x 6
40kg (88 lbs) x 6
45kg (99 lbs) x 6
50kg (110 lbs) x 6
55kg (121 lbs) x 6 +2+2+2

Close Grip
40kg (88 lbs) x 6
50kg (110 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
75kg (165 lbs) x 6 +2+2+2

[Off Road]

That was a BIG day.

[Zhao]

June 3rd Workout B

Squats
40kg (88 lbs) x 6
50kg (110 lbs) x 6
70kg (154 lbs) x 6
85kg (187 lbs) x 6
100kg (220 lbs) x 6
110kg (242 lbs) x 6 +2+2+2

Romanian Deadlift Changed to Romanians today instead of waiting until deload week.
30kg (66 lbs) x 6
50kg (110 lbs) x 6
70kg (154 lbs) x 6
80kg (176 lbs) x 6
90kg (198 lbs) x 6
100kg (220 lbs) x 6 +2+2+2

BB Standing Calf Raise
30kg (66 lbs) x 6
40kg (88 lbs) x 6
60kg (132 lbs) x 6
80kg (176 lbs) x 6
100kg (220 lbs) x 6 +2+2+2

BB Curls
30kg (66 lbs) x 6
35kg (77 lbs) x 6
40kg (88 lbs) x 6
45kg (99 lbs) x 6 +2+2+2


Ab Wheel
x 6
x 6
x 6
x 6 +2+2+2

[Zhao]

June 8th Workout A

Rack Chin
BW x 6
BW + 5kg (11 lbs) x 6
BW + 7.5kg (17 lbs) x 6
BW + 10kg (22 lbs) x 6
BW + 15kg (33 lbs) x 6 +2+2+2

Bench Press
40kg (88 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
80kg (176 lbs) x 6
90kg (198 lbs) x 6 +2+2+2

BB Row
40kg (88 lbs) x 6
60kg (132 lbs) x 6
70kg (154lbs) x 6
80kg (176 lbs) x 6
90kg (198 lbs) x 6 +2+2+2

Standing BB Press
30kg (66 lbs) x 6
40kg (88 lbs) x 6
45kg (99 lbs) x 6
57.5kg (127 lbs) x 6 +2+1+2

Close Grip
40kg (88 lbs) x 6
60kg (132 lbs) x 6
70kg (154 lbs) x 6
77.5kg (171 lbs) x 6 +2+2+0

My gyms outside and it was raining today so it was quite distracting trying to bench with it in my eyes, but I missed a workout the other day due to rain and didnt want to miss another.