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soclydeza
05-26-2010, 01:27 PM
so i've been meaning to start a workout journal on here for a while and after seeing everyone else's hct-12 journals i got inspired to do so, so here it goes.

some info:
height: 5'9''
weight: about 185-190lbs
goal: lower my bf% while still building strength over the next few months. come fall ill be concentrating more on strength and size

Exercise Selection:

usually on these type of routines, where you can choose from a variety of different exercises, it takes me a few sessions to figure out what feels good, but i started this routine last week so i think i pretty much have it now

A
Lat Pulldown
Neutral Grip T-Bar Row
Bench Press
Standing BB Shoulder Press
Close Grip Bench

B
Squat
Deadlift
Seated Calf Raise
BB Curl
Decline Crunch + Cable Wood Chops (supersetted)

this will be the 3 day a week routine, ABA, BAB, ABA..... etc

im adding cardio on my off days for 2-3 days a week which will consist of either running (limited to 20 mins), heavy bag work, or complexes

Nutrition:
i think it'd be too much to post everything i eat every day, so here are my current general nutritional guidlines. more fruit, skim milk, adequate protein intake throughout the day, cut back on carbs except for workout days, cut back on fat, and try my best to eliminate processed foods.

soclydeza
05-26-2010, 01:46 PM
my fourth day on this routine will start tomorrow, but here are my numbers so far:

DAY 1
Lat Pulldown:
80 x 6
90 x 6
100 x 6
110 x 6
110 x 6 x 2 x 2 x 2 (i know now that the sets should be ramped and no 2 sets should ever have the same weight, so i've corrected it)

Bent Over BB Row: (currently switched out for NG t-bar rows since holding the BB in this fashion put strain on my wrists)
65 x 6
75 x 6
85 x 6
95 x 6
105 x 6
110 x 6
115 x 6 x 2 x 2 x 2

Bench Press:
105 x 6
125 x 6
135 x 6
140 x 6
145 x 6
150 x 6 x 2 x 2 x 2

Standing Shoulder Press:
55 x 6
65 x 6
75 x 6
80 x 6
85 x 6 x 2 x 2 x 2

CG Bench:
115 x 6
120 x 6 x 2 x 2 x 2 (this is my favorite tri exercise, but these numbers are lower than my norm, prolly cuz my body is wiped out from the motion of the previous 2 exercises. should i keep the CG bench or try something else?)



DAY 2
Leg Press: (dont worry, i switched it out for squats, wanted to try something new but realized i'd be a lot better off squatting)
140 x 6
190 x 6
210 x 6
230 x 6
250 x 6 x 2 x 2 x 2

Deadlift:
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6 x 2 x 2 x 2

Seated Calf Raise:
100 x 6
120 x 6
130 x 6
140 x 6 x 2 x 2 x 2

BB Curl:
45 x 6
55 x 6
65 x 6
75 x 6
80 x 6 x 2 x 2 x 2

Decline Crunches/Cable Woodchops: (i deviated from the cluster format on these)
20/10 each side on 6 (dont know what weight it is, but its on plate 6)
20/10 each side on 6
20 (holding 10lb weight)/10 each side on 7
20 (holding 10lb weight)/10 each side on 7



DAY 3
Lat Pulldown:
90 x 6
100 x 6
110 x 6
115 x 6 x 2 x 2 x 2

NG T-Bar Row:
55 x 6
65 x 6
75 x 6
80 x 6 x 2 x 2 x 2

Bench Press:
115 x 6
125 x 6
145 x 6
155 x 6 x 2 x 2 x 2

Standing Shoulder Press:
65 x 6
75 x 6
85 x 6
90 x 6 x 2 x 2 x 2

CG Bench:
95 x 6
105 x 6
115 x 6 x 2 x 2 x 2


thats all so far, today is my off day and im gonna do some cardio, then get to the gym tomorrow. if any of you notice any flaws in what im doing please let me know, i appreciate any advice you have to give.

couple of questions:

1) as i mentioned earlier, my CG bench feels wiped out after doing regular bench and shoulder presses. i always felt i responded very well to it, but should i switch it out for something else?

2) would it be a good idea add a bit more accessory, like doing dropsets of rope tri pushdowns after i do my main tri cluster exercise?

thanks guys, i look foward to posting more progress as it comes

Off Road
05-26-2010, 01:48 PM
Looks like you are off to a fine start.

soclydeza
05-27-2010, 03:43 PM
DAY 4

B
Squat
95 x 6
135 x 6
155 x 6
175 x 6
185 x 6
195 x 6
200 x 6 x 2 x 2 x 2

Deadlift
185 x 6
205 x 6
225 x 6
245 x 6
250 x 6 x 2 x 2 x 2 <----- New PR

Seated Calf Raise
50 x 6
100 x 6
120 x 6
130 x 6
140 x 6 x 2 x 2 x 2

BB Curl
55 x 6
65 x 6
75 x 6
85 x 6 x 2 x 2 x 2

Decline Crunch/Cable Wood Chops
20/10 each side on 7
20 (holding 10lb plate)/10 each side on 8
20 (holding 10lb plate)/10 each side on 8

Workout Rating Out of 10: 9

set a new PR on my deadlift and got to 85 on BB curl, not my highest, but the highest i've done in a while. on my last routine i was doing box squats at 250lbs, so today was the first time i've done full squats in a while, and i've definitely improved on them (by 25-35lbs and on form) since the last time i was doing them. definitely a good workout. between the squats and deads i know my glutes and hammies are gonna be sore as hell for the next few days

Info I left out on my original post
supplements:
protein shakes
creatine
multi-v
omega 3 pills

soclydeza
05-29-2010, 03:01 PM
Yesterday
off day from the gym, did a combo of walking/running for about 20 mins

Today
DAY 5

A
Lat Pulldown
100 x 6
110 x 6
120 x 6
125 x 6
130 x 6 x 2 x 2 x 2 <---15lb increase from last session

NG T-Bar Row
70 x 6
80 x 6
90 x 6 x 2 x 2 x 2 <---10lb increase

Bench Press
125 x 6
140 x 6
150 x 6
160 x 6
165 x 6 x 2 x 2 x 2 <---10lb increase

Standing OH Press
65 x 6
75 x 6
85 x 6
95 x 6 x 2 x 2 x 2 <---NEW PR, 5lb increase

CG Bench
115 x 6
120 x 6 x 2 x 2 x 2

Workout Rating Out of 10: 9.5

set a new PR on OH press, upped my weight on almost every lift, didn't know if i had the energy in me but apparently i did. this routine is really teaching me to go all out and push as hard as i can to crank out those last few reps. i think im gonna switch out the CG bench press, i feel too blasted to really be productive with it from the similar motions of the 2 prior lifts. maybe switch with skulls

soclydeza
06-05-2010, 03:16 PM
DAY 6

B
Squat
145 x 6
165 x 6
185 x 6
205 x 6 x 2 x 2 x 2 <---I could go heavier, but I'm taking it slow so to ensure proper form

Sumo Deadlift (Changed from regular to sumo since I feel more comfortable with it
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6
255 x 6 x 2 x 2 x 2 <---New PR for all deadlift variations

Standing Calf Raises (Changed from seated since I think standing is more practical)
7 (setting number, dont know the actual weight) x 6
8 x 6
9 x 6
10 x 6
11 x 6 x 2 x 2 x 2

BB Curl
55 x 6
65 x 6
75 x 6
85 x 6 x 2 x 2 x 2

Decline Crunches/Wood Chops
Done as usual

Workout Rating Out of 10: 8.5
Good workout, still upping my deadlift. Squats are going all right, not my favorite lift but I still give it all I got cuz I know the importance of them





DAY 7 (today)

Lat Pulldown
100 x 6
110 x 6
120 x 6
130 x 6 x 2 x 2 x 2 <--- Trying to break that number without sacrificing form, I feel like theres one weak link with this exercise but I can't put my finger on what it is

T-Bar Row (Weight of barbell not included)
70 x 6
80 x 6
90 x 6
100 x 6
105 x 6 x 2 x 2 x 2 <--- New PR for rows. I love this lift, i really feel it in every muscle from the waist up

Bench Press
135 x 6
155 x 6
170 x 6 x 2 x 2 x 2 <--- New 6-rep PR. Felt like I might have been able to squeeze out one more set at 175, but I'll go for that next workout

Standing Shoulder BB Press
65 x 6
75 x 6
85 x 6
95 x 6 x 2 x 2 x 2 <--- This one is gonna be tough to crack, but I figure I can beat it in the next few workouts

Skull Crushers (Changed from CG Bench, since I felt too wiped out from the 2 prior exercises to really work with it)
55 x 6
65 x 6
75 x 6 x 2 x 2 x 2 <---I feel like these should be more of a secondary triceps exercise, but I'll see how I feel tomorrow

Also added in a bit of pushdowns and reverse grip pushdowns at the end for accessory

Workout Rating Out of 10: 9
Reached a new 6-rep PR with my bench press, and all time PR with my rows. I'm very happy that my bench is going up, I hope to reach 200lbs for 6 reps by the end of the summer, then I'll feel like I'm entering the next phase in my weight lifting journey

Nutrition
It's pretty tough to make sure I'm eating enough while making sure I'm not eating garbage. I can see that my BF has gone down since I started watching what I eat, while my strength has been increasing, so I'm heading in the right direction. At this rate I should be where I want to be in about a month. Still loving this routine, can't wait to see where I will be at in the next 6 months

Kong
06-16-2010, 03:49 PM
Switching to skulls would be suitable. I find doing cg bench after any other big pushing movements kills my delts too much to make a good effort.