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View Full Version : Jered's HCT-12 after not lifting for a few years and out of shape journal



Jered
05-27-2010, 08:49 AM
I'm two workouts in to the HCT-12 so far and I like the format. It's been 2 years since I've done any lifting and about 5 since I've done any really serious lifting. I was never a real beast, 285lbs on the bench and 400lbs on the squats are the most I've ever put up.

Starting out right now I'm 6'1" and 89kilos (196lbs), I'm not fat and I'm not skinny or in shape by any means. My goal is to be fit at 100 kilos (220lbs) give or take.

I've never taken the nutrition as seriously as the lifting, in addition to HCT-12 I'm going to try to be more careful about what I eat and when this time.

I live in Chile so that really affects things, for example a 4lb tub of generic protein is $80USD. Creatine isn't cheap either but not nearly as bad. The upside is local food is cheap. Especially fruits and vegetables, for example lemons are about 12 cents a pound. Also powdered milk is dirt cheap. I might have to get creative.

I welcome any advice and critique, I'm serious but I'm not trying to compete or devote my life to this, it's a hobby for me and only a competition against myself.

Thanks in advance for the advice.

Regards,
Jered

Jered
05-27-2010, 08:56 AM
Day 1 - Monday 24, 2010
Weight: 89 kilos (skinny fat guy)

First day with the HCT-12 and I enjoyed it. At first I thought it seemed easy but I felt it afterwards. I think it's going to take a few days to get used to it. I like the format though and I am going to continue. I'll also do my best to keep this updated.

All weights are in kilos unless noted and I'm not that strong yet.

Chin ups: no weight x5 then 2 2 2 (I'm out of shape and the bar forces a slightly wider grip)
Db rows : 15x6 21x6 30x6 30x2 30x2 30x2 (perfect weight, was rough but I got it done)
Flat db press: 10x10 21x6 21x2 21x2 21x2
Military press: 30x6 40x6 50x6 50x2 50x2 50x2
Tri pull down: 25x6 25x2 25x2 25x2

Good day, feeling weak but it will come back.
Edit: scoop of protein and creatine after lifting

Daniel Roberts
05-27-2010, 08:58 AM
Well the good news is that you can do it with whole foods. Consistency is key in both training and eating so get the nutritional side right and you'll hit your 220lbs goal. If you need any more direction just ask. Good luck.

Didn't see your second post - good effort and sure you'll feel weak to begin with but 3 or 4 sessions in you'll hit your stride.

Jered
05-27-2010, 09:02 AM
Day 2 - Wednessday 26, 2010 (had to change the schedule a day)
Weight 89.5 kilos (Skinny fat guy)

Day 2, went well, I need to work on my deadlift form though.
All weights are in kilos unless noted and I'm not that strong yet.

Squats: 20x6 60x6 80x6 80x2 80x2 80x2
Deadlift: 20x6 40x6 60x6 60x2 60x2 60x2
P.Curl: 17x6 27x6 27x2 27x2 27x2
Calf: 20x 6 40x6 60x6 60x2 60x2 60x2
Abs: 10kg wt on my chest, 3 sets of 10 incline situps, going to change this.

Legs are killing me now, I haven't worked them since I hurt my knee 5 years ago so they should improve quickly. It's not going to be fun though.
Edit: scoop of protein and creatine after lifting

Jered
05-27-2010, 09:51 AM
Adding some nutritional information.

My goal is 220lbs and a low body fat. I'm aiming for 3520 calories a day.
I would prefer to aim for my intake at the level I want and work towards it instead of bulk / cut.

Does this look like good numbers to hit 3520?

380g of protein
300g of carbs
89g of fat

Lifting concepts aren't new to me but the nutrition aspect is. I think it's going to be more of a struggle.

Daniel Roberts
05-27-2010, 10:24 AM
Yup looks good. Now all you have to do is make sure you hit that every day! But if you do, you will hit your mark. Good luck.

Jered
05-31-2010, 07:11 PM
A little behind on posting this but I'll update it for reference.

(Day 4)Thursday May 27


Flat bench:
20kg x10
40kg x6
50kg x6
60kg x6
70kg x6
70kg x1 I got the 6 but it almost killed me, no way I could do the 2's, makes me wonder how I got the 6.
60kg x2
60kg x2


Chin up:
4,2,2,1


Db rows:
17kg x6
21kg x6
32kg x6


Military db:
9.5kg x6
14kg x6
21kg x6
20kg x0
17kg 2+2+2


Tri pulldown:
15kg x6
20kg x6
25kg x6 +2+2+2

Jered
05-31-2010, 07:15 PM
Holy hell my legs hurt, first serious leg workout in at least 5 years.
Skipped the gym on Saturday for what should have been my legs.
Going to try to give it a shot on Tuesday if I can walk normally.

Jered
05-31-2010, 07:22 PM
(Day 7)Monday May 31


Flat bench:
20kg x10
40kg x6
60kg x6
70kg x6 +2+2+2 a lot more solid than last time, feeling good about it.


Lat pulldown:Switched from chin ups until I can do more.
30kg x6
40kg x6
55kg x6+2+2+2


Db rows:
10kg x6
21kg x6
32kg x6+2+2+2


Military db:
9.5kg x6
15kg x6
17kg x6+2+2+2


Tri pulldown:
15kg x6
20kg x6
25kg x6
30kg x6 +2+2+2

good day, felt really good, felt more solid on the bench and tri's. Went up a bit.

I'm 90 kilos today (1k more than last week) and feel better already.

ELmx479
05-31-2010, 08:02 PM
Doing well, good job on getting the bench reps this time.

Jered
06-04-2010, 11:20 AM
(Day 10)Thursday June 3rd 2010

Starting to like this work out even more. The one problem I've noticed is MY GYM SUCKS.
I'll put some pics up later. It's not easy to go up small increments. Everything is super ghetto.
For example all the equipment is home made. One of the weights has jagged pieces of metal that have made multiple people including my lifting partner bleed. We call that one "the aids bar".

Seriously your equipment shouldn't have bloodstains on it.

Flat bench:
20kg x10
40kg x6
60kg x6
70kg x6
75kg x3 x2 x2 (tried to get 6, no way in hell, I hope next time I can do 6, 2, 2, 2, @75kg

Lat pulldown:Switched from chin ups until I can do more.
30kg x6
40kg x6
50kg x6
55kg x6+2+2+2


Db rows:
25kg x6
32kg x6+3+3+3 (basically same thing again but easier, going up next time)


Military db:
9.5kg x6
15kg x6
22kg x6
24.5kg x3 x3 x3


Tri pulldown:
15kg x6
20kg x6
25kg x6
30kg x1
25kg x2 x2 x2 (easy enough, I should have done 27 or something but my gym doesn't have it)

Weight: 90 kilos, I can see fat going away and muscle growing :omg:

Jered
06-10-2010, 11:04 AM
Week 3. Monday


Flat bench:
20kg x10
40kg x6
60kg x6
70kg x6
75kg x6 2 2 2

Lat pulldown:Switched from chin ups until I can do more.
30kg x6
40kg x6
50kg x6
55kg x6+2+2+2


Db rows:
25kg x6
32kg x6
42kg x6 2 2 2

Military db:
9.5kg x6
15kg x6
22kg x6 2 2 2


Tri pulldown:
15kg x6
20kg x6
25kg x6
30kg x1
25kg x2 x2 x2 (easy enough, I should have done 27 or something but my gym doesn't have it)

Feeling really good about the workout but I really need to do something about nutrition.

ELmx479
06-10-2010, 01:32 PM
Doing good man. Remember, the best way to get better at chin ups is to do chin ups. Even if you can only get a few clean reps do like 20 sets of 2 or 3 reps.

Jered
06-11-2010, 09:18 AM
Doing good man. Remember, the best way to get better at chin ups is to do chin ups. Even if you can only get a few clean reps do like 20 sets of 2 or 3 reps.


Thanks man, I haven't tried them for a couple of weeks so I can probably knock a few more out now.
I'll take your advice and give it a try on Monday. If I can't do a lot I'll do as many as I can until I'm burned out.
I keep liking this program more but I think I'm going to go away from the military press with dumbells, I'm worried about hurting my shoulder like I have in the past. I think a straight bar would reduce the chance.

Week 3 Thursday


Flat bench:
40kg x6
60kg x6
70kg x6
80kg x5 2 2 2

Lat pulldown:Chin ups again next week
30kg x6
40kg x6
50kg x6
60kg x6+2+2+2


Db rows:
25kg x6
32kg x6 2 2 2

Military db:
9.5kg x6
15kg x6
22kg x6 2 2 2


Tri pulldown:
15kg x6
20kg x6
25kg x6
30kg x3
27kg x6 2 2 2

looking to switch from pulldowns to chin ups and military dumb bells to bar press or something else soon.

J.C.
06-11-2010, 11:47 AM
Well done for getting back to exercise.

When I started HCT-12 after a bit of time away from the weights I kept missing the cluster reps and things like that. Now I'm blazing through each workout. It's just a case of increasing your work capacity and getting a better feel for your 6rm.

I bet you get great food in Chile!

Jered
06-15-2010, 08:14 AM
Thanks J.C. now that I'm almost used to this program it does feel great. One thing that is nice about Chile is I can get a meal for 3 dollars where someone in the US would get fast food just walking down the street. Fresh fruit is so cheap it's unbelievable, I eat a ton of beans too.


I'm going to change things up a bit because my joints are starting to hurt a little. Even though I'm not lifting insane amounts of weight I did go for example from 60kg to 85kg on the bench in 3 weeks. I'm going to finish this week with different back / shoulder exercises and then do the higher reps lower weight next week. I'll feel it out and see if I should take it easier the week after that too.

Week 4 Monday weight 90kg

Flat bench:
40kg x6
60kg x6
70kg x6
80kg x6
85kg x6 2 2 2

Chin-ups: killed myself on bench made these hard as hell.
At least I know if I start fresh I can do more of these now.
5 4 3 3


Switched to incline pull up. I don't know what you call it for sure, when you rack the bar and straighten your body and do pull ups at an incline (from DB bent over rows)

Switched from military DB to light weight shoulder exercises for a bit
6kg


Tri pulldown:
15kg x6
20kg x6
25kg x6
30kg x6 2 2 2

Off Road
06-15-2010, 08:24 AM
Looking good in here. Keep up the hard work.

Jered
12-19-2010, 08:17 AM
Sorry I fell of for about 6 months. Pretty sad, hurt my shoulder and by the time it healed I was out of shape again.
Here we go again, starting tomorrow. Interested to see if I get back to the same point faster than before and if my joints hurt or they're used to it from 6 months ago.

Thanks for all the support before.