View Full Version : Trepkos01 HCT-12 Weekly Journal

06-06-2010, 01:01 AM
Journal Overview:

This will be a weekly journal for the progress made with the HCT-12 program and will be updated per week with the details of each week's workouts combined with pictures and videos used to aid in recording the progress made with the program. I am fairly experienced with the program and the different aspects of it by already running one test cycle as I am approaching the deload week right now.

Background Information

I have been weightlifting since September 2008, starting at 145lbs. Most of my training time has consisted from bouncing around different varieties of split-routines to learn the ropes. It wasn't until November 2009 that I actually acquired a gym membership and ran a routine custom-made by Tom Mustaffis. I also ran the 5x5 Madcow program for nine weeks, six months after starting.

Program Details For Upcoming Cycle

I will running the 4-Day, Mon-Tues, Thurs-Fri, split.

Mondays and Thursdays:
- Weighted Wide-Grip Pull-Ups
- Bent-Over Barbell Rows
- Flat Dumbbell Bench Press
- Seated Dumbbell Shoulder Press
- Lying Tricep Extension

Tuesdays and Fridays:
- Preacher Dumbbell Curls
- Squats
- Seated Calve Raises
- Rack Pulls
- Decline Weighted Crunches

Each cycle Leg Press will alternate with Squats and Deadlifts with Rack Pulls.

Diet, Goals, Other Details

The diet plan will consist of a constant ~3500kcal intake with two cheat days and the primary macro intake being protein, each day's nutrition will be details in the journal as well as that week's weight.and the macros associated with that day's nutrition.

Supplementation consists of:
- Animal Pak Multi-Vitamins
- Nitrean Whey/Egg/Casein Protein
- Opticen Meal Replacement Shakes
- Standard Fish Oils
- Purge Unleashed Pre-Workout Supplement

Cardio/Other Activities Include:
- 30mins of low intensity cardio 3x a week
- Possible boxing/MMA classes.
- Assorted workouts to improve different combine athletic aspects

Weight or exercise specific goals will be detailed in the weekly journal entries as with other athletic goals. Other goals are to stack on mass as well as functional strength that corresponds with the increased mass and also focus on any neglected or lacking parts and any symmetrical issues.(Ex. Right arm much bigger than left)

Body Information and Pictures
Height: 6'2"
Weight: ~195lbs
Bodyfat: ~17%(Last recorded as 19.7% at 198lbs on April 15th by the Bod Pod testing method)


First entry due: June 18th.

06-21-2010, 05:36 PM
Week 1


Weight: 193.6lbs

Neck: 17"
Shoulders: 52"
Chest: 42"
Right Arm: 15"
Left Arm: 14"
Right Fore-arm: 12.5"
Left Fore-arm: 11.5"
Waist: 32.5"
Right Thigh: 24.5"
Left Thigh: 24"
Right Calve: 16"
Left Calve: 16.5"



Wide-Grip Dead-Hang Pull-Ups(Goal: 45lbs) - BWx6, 10lbsx6, 20lbx6x2x2x2
Note: Was pretty tough, especially on the last sets.

Bent-Over Barbell Rows Underhand Grip(Goal: 225lbs) - 135lbsx6, 155lbsx6, 175lbsx6, 185lbsx6x2x2x2
Note: These were a lot tougher than normally and due to 185lbs being fairly tough I decided to not push much further due to possibly hindering good form.

Dumbbell Flat Chest Press(Goal:100lbs) - 55lbx6, 65lbx6, 75lbx6, 80lbx4, 75lbx6x2x2x2
Note: Been a while since Iíve done this exercise with my previous highest record being 90lbsx6, I have hurt myself twice on this exercise which makes me very cautious on my approach. 80lbs was fairly tough for me so I had to back down to 75lbs.

Seated Dumbbell Shoulder Press(Goal: 75lbs) - 45lbsx6, 50lbsx6, 55lbsx6, 60lbsx6x2x2
Note: The biggest issue I had on this exercise was that I had a bit of trouble on the last sets of 2 which pressing the 60lbs up, my shoulders just ended up tiring out.

Lying Tricep Extension(Goal: 115lbs) - 50lbsx6, 70lbsx6, 80lbsx6x2x2x2
Note: I could have definitely gone higher on this exercise but I was mainly getting my feel of the new exercise and how to approach it.

Diet: Sucked, Protein powder didnít come in, didnít really eat too much and too strictly.
Cardio: 3miles 27mins(BPM 191- 198)

Overall: Not a super strong day in the gym but sets a good starting position to build from.


DB Preacher Curls(Goal: 50lbs) - 15lbsx6, 25lbsx6, 30lbsx6, 35lbsx6, 40lbsx6x2x2x2
Note: First time doing these with both hands, the whole point of the exercise is to focus on leveling out the strength and size in both my right and left arm. The cluster sets were the toughest besides bringing my arms to full extension with 40lbs which I am going to focus on doing. But the first cluster set was good, the second my left arm failed and the third, both arms failed on full extension.

Squats(Goal: Unknown) - 135x6, 185x6, 205x6, 225x6x2x2x2
Note: I am doing these very low and ATG now which more concentration on form, everything was pretty easy and 225lbs wasnít too bad but I felt like being a bit conservative because this is one exercise I have a problem with increasing the weight too much and going from ATG to not even parallel due to fear of failing.

Seated Calve Raises(No Goal) - 45x6, 90lbsx6, 135lbx6, 180x6, 225lbx6x2x2x2
Note: Not sure how I am liking either the rep range of this exercise because I am not getting a good feel of the tension. I am going to try and focus on doing a lot slower reps and seeing how this works. 225lbs is too heavy and just ends up putting more pressure on my ankle than anything constructive for my calves.

Rack Pulls(Goal: 455 - 500lbs) - 135x6, 225lbx6, 315x6, 405x2, 315x6x2x2x2
Note: The main issue I have on this exercise is my grip strength, once the weight becomes higher than 315lbs, my grip becomes the leading issue. Not sure if I should just gradually go slowly as high as I can go with my grip adapting with each new weight before taking a jump at 405lbs or if I should just buy straps. The main reason I donít want to buy straps is because I see my grip strength as an area that needs improvement, not one that needs to be handicapped.

Diet: Went perfectly fine. Approx: 3.5kcalories
Cardio: 3miles 28mins(181-190)
Note: Was tough in the extreme heat, cross country running after doing squats.


Wide-Grip Pullups: BWx6, 10lbsx6, 15lbsx6, 20lbsx6, 25lbsx6x2x2x2
Note: These went a bit easier this time around, though the last cluster sets were very tough to get through.

Underhand Barbell Rows: 135lbsx6, 155lbsx6, 175lbsx6, 185lbsx6, 195lbsx6, 205lbsx6x2x2x2
Note: As the weight got progressively heavier 185lbs onwards I used a bit more momentum to pull the weight up while contracting my back at the top of the lift.

Flat DB Bench Press: 55lbx6, 65lbsx6, 75lbsx6, 80lbsx6, 85lbsx6x2x2x2
Note: Was able to go much higher on this lift that day, 85lbs mainly tough on my left arm which had a harder time pushing it up.

Seated Dumbbell Press: 45lbsx6, 50lbsx6, 55lbsx6x2x2x2
Note: Not sure why this exercise felt so much tougher this time around, most likely because my shoulders and triceps were still waxed from the previous exercise.

Lying Triceps Extension: 50lbsx6, 70lbsx6, 80lbsx6, 100lbsx4-5, 80lbsx6x2x2x2
Note: I decided to go quite a bit further this time from the last time I performed this exercise, 100lbs was a bit too much of an increase, while 80lbs felt solid but not my true rep max. I am going to increment a bit slower next time.

No cardio was done and the dieting was meh for the most part.


DB Preacher Curls: 15x6, 25lbsx6 30lbsx6, 35lbsx6, 40lbsx5, 35lbx6x2x2x2
Note: I did these with great form and full extension but was unable to get the 40lbers completely up. 35lbs did the job very well though.

Squats: 135x6, 185x6, 205x6 225x6x2x2x2
Note: I really wasnít feeling the squats too much on this day, focusing mainly on depth. The first two sets I felt a strain in my hips so I guessed that my stance was too wide. I narrowed my stance quite a bit continued to try and hit a good depth, right below parallel, 225lbs was very tough for me which was unusual as I have gone to 255lbs+ for the 6RM though not as low depth. The whole squatting movement feels very unusual to me naturally.

Seated Calve Raises: 45lbsx6, 90x6, 135x6, 180x6
Note: I didnít go much higher because I didnít feel a necessary need to. I focused mainly on the contraction of the muscle throughout the lift.

Rack Pulls: 135x6, 225x6, 275x6, 315x6, 365x6x2x2
Note: These went better but my grip strength seems to be the leading issue here more so than anything else.

Week Summary:
It was a good starting week, there needs to be a bit more focus on dieting. The dieting is lacking somewhat with some meals being skipped. Iíll hopefully step up my game next week and possibly provide some videos of me actually doing the lifts so you guys can comment and critique my form and whatnot.

Pictures from the end of week 1


06-26-2010, 02:01 PM
Week 1


Weight: 192.6lbs



Wide-Grip Dead-Hang Pull-Ups(Goal: 45lbs) - BWx6, 10lbsx6, 20lbsx6, 30lbsx6x2x2x2
Note: 30lbs was very tough to do, everything else felt very fine though.

Bent-Over Barbell Rows Underhand Grip(Goal: 225lbs) - 135x6, 155x6, 175x6, 185x6, 205x6x2x2x2
Note: These felt better this time around at 205lbs, exercise went very well, form could be perfected a bit more.

Dumbbell Flat Chest Press(Goal:100lbs) - 55x6, 65x6, 75x6, 80x6, 90x6 85x2x2x2
Note: I managed to reach the a new PR in this program, 90lbs, unfortunately I could not get the dumbbells up on the initial lift for the cluster sets so I stepped it down to 85lbs for the cluster sets which was still very tough as my chest was exhausted at this point. I failed twice to get the initial lift on the 85lbs but managed to nail the clusters.

Lying Triceps Extensions - 50x6, 70x6, 80x6, 90x6x2x2x2
Note: 90lbs felt like a much better 6 rep max then 100lbs this time around, my triceps were pretty waxed from the previous exercise though. 50x6, 70x6, 80x6, 90x6x2x2x2

Seated DB Shoulder Press - 45x6, 50x6, 55x6x2x2x2
Note: I probably could have gone higher but I decided to play it conservatively since my shoulders were already very tired from the bench press.

Diet: ~3700(340.5g protein, 323.5g Carbs, 117.3g Fat)
Cardio: 3miles 26mins(195-198)

Overall: A pretty good day, the order of my exercises changed a little bit. It seems that going heavy on flat dumbbell press affects my strength on shoulder press pretty strongly.


Preacher Curl Dumbbells - 15x6, 25x6, 30x6, 35x6, 40x4, 35x6x2x2x2
Note: These were fairly simple and good, I tried 40lbs, full extension, my left arm was the first to fail predictably so.

Squats - 135x6, 185x6, 205x6, 225x6x2x2x2
Note: Not sure why my squat strength seems to be going down, but I am pulling a full depth of rom on the exercise. On the 2nd cluster I ended up straining my lower back fairly bad which affected my next exercise, rack pulls.

Rack Pulls - 135x6, 225x6 315x6x2x2x2
Note: These werent hard but I wasnt gonna risk too much weight with the above injury, decided to put these before calve raises because it is difficult to support the weight when my calves are exhausted.

Seated Calve Raises: 45lbsx6, 90x6, 135x6, 180x6
Note: I didnít go much higher because I didnít feel a necessary need to. I focused mainly on the contraction of the muscle throughout the lift.

I did a few decline crunches without weights since my lower back was still pretty sore.

Diet: ~3400(340.5g protein, 249.5g Carbs, 117.3g Fat)


Wide-Grip Pullups - BWx6, 10lbsx6, 20lbsx6, 25lbsx6x2x2x2
Note: Though I did not go to 30lbs like the last workout, I did 25lbs with perfect form.

Bent-Over Barbell Rows - 135x6, 155x6, 175x6, 185x6, 205x6x2x2x2
Note: 205lbs felt better this time around.

Flat DB Bench Press - 55x6, 65x6, 75x6, 85x6x2x2x2
Note: I may have been able to go heavier on this lift, I decided against it due to suffering from shoulders injuries before on this lift from overestimating my strength. 85lbs was pretty comfortable.

Lying Triceps Extensions - 50x6, 70x6, 80x6, 90x6x2x2x2
Note: 90lbs is starting to feel better but I didn't think I was quite ready for 100lbs yet.

Seated DB Shoulder Press - 45x6, 50x6, 55x6x2x2x2
Note: Once again, 55lbs felt very tough on this exercise oddly enough. Not sure why exactly, I'm guessing due to the two exercises before it.

Cardio: No cardio was done.
Diet: ~2200(212.3g protein, 151.1g Carbs, 83.5g Fat)


Dumbbell Preacher Curls - 25lbsx6, 30lbsx6, 35lbsx6, 40lbx6x2x2x2
Note: 40lbs was very tough but manageable.

Squats - 135lbsx6, 205x6, 225lbsx6, 255lbsx6x2x2x2
Note: Legs felt stronger evidently they handled 255lbs very well, no lower back problems either.

Rack Pulls - 135x6, 225x6, 315x6, 365x6x2x2x2
Note: These went alright, my main limiting factor with rack pulls would be my grip strength and only my grip strength.

Seated Calve Raises: 45lbsx6, 90x6, 135x6, 180x6, 215x6x2x2x2
Note: I went 25lbs higher because I was feeling it, very nice and slow.

Series of decline weighted crunches/leg raises/side-bends with a 100lb dumbbell

Cardio: No cardio was done.
Diet: ~2800(314.4g protein, 57g fat, 258.2g carbs)

Week Summary:
It was a better week but if I could only keep my diet more consistent, the diet was alright with the exception of Wednesday. Regarding exercises, I will be taking a new approach to them next week, instead of building up from light to a 6RM, I will take the previous 6RM and focus on building up to that 6RM and possibly over it by 10-20lbs +-, depending on the exercises. Flat DB Bench is a focus, mainly because my chest/shoulders seem to not be quite up to par and due to previous incidents with injuries i find myself more scared of the weight and really pushing myself. Rack pulls would not be difficult at all if it were not for the fact that my grip strength is not able to hold up a lot of weight for a long period of time. Though my grip strength has gotten much better, if it were not for that, I would be capable of rack pulling atleast 450lbs or more, easy.