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jbs
06-17-2010, 08:57 AM
Hi,

So I am in my second week of HCT-12 and decided to start a journal so people can see my (hopefully) progress and I can get some answers about stuff! Also first time I am going to train weights serious..

Background:
Not been training since november 09, started 4 weeks ago with light weights to get my body going, and started HCT-12 1 and half week ago.
I have always had huge problems with my bench press and chin/pull-ups and are hoping to improve this during the summer and if someone have some tips on what I should do to focus on these please feel free.. I dont though have a problem building a chest though, and if I would be able to do 70kg on the bench for 6reps then I could do 30-32kg per dumbell on incline bench (strange according to my friends)..

I also have a measured high tolerance for training when it comes to aerobic training (was a professional cyclist when i was 19 and 20 years old, trained 800/year hours when I was 16, 1100/year when I was 19 and 20) I dont know if that translated into being able to recover from weightlifting though so we will see.. =) Had to stop due a back injury..

Started the ABAB, trained them mon,tue,thurs,fri..
All weights are in KG, can convert if people are not used to reading them like that.
Weights written are clustered. So if it stands 45 then it means 45x6x2x2x2.. If I failed 6th rep f.ex then ill write that day out..

BW: 78 kg
Height: 5'11 (179cm)
age: 22
Going to get something to measure my bodyfat%


PB 09:
Deadlift 130kgx4
Squats 130kgx4
Bench 70kgx4



Week 1:
A:
Benchpress 60x6x2x2x2
Pendley Barbell row 45x6x2x2x2
Standing barbell press 30x6x2x2x2
chin-ups 4,3,2
Rope pull down Dont remember

B:
Squats 85
Deadlift 87.5
Standing-calf raise 160 (dont know what the weight is measured in)
Biceps-curl 17.5

A:
Pendley Barbell-rows:45
Bench62.5
Standing barbell press:32.5
chins: 3,2,2
Dips: BW: 11,6,5,3,2,2 (changed to dips)

B:
Squats: 90
Deadlifts: 90
Standing calf raise: N/A, another gym did some other machine
Biceps-curl: 22.5

Week 2:
Partied hard in the weekend, got sick..
A: Sick
Pendley:47.5
Bench: 60
barbell press:37.5
Dips: 5x7.5kgx2x2x1

B: Sick
Squats: 95
Deadlifts: 105 (went for 100 for the 6x, but felt strong so clustered on 6x105x2x2x2)
Standing calf: 170
Biceps-curl: 22.5

A:
bench: 62.5 (horrible feeling on the bench as usual)
pendleys: 45x6x6x2x2x2 (felt strong but took it easy and concentrated on form)
barbell press:37.5x5(failed 6th, no cluster)
chins: 4,2,0 (Having a hard time getting stronger
dips: 6x10kg (pleased with the dips)

Trying to eat a lot while not gaining too much fat..
No supplements except some omega fish oil stuff

Off Road
06-17-2010, 09:24 AM
Welcome aboard...good luck with the HCT-12

NUCadet97
06-17-2010, 09:49 AM
Hope you enjoy the new training. Make sure to get the appropriate protein intake as nutrition is critical to making gains. As far as tips on the BP its more of analysis of weakness...do you fail at the bottom, top or somewhere in between. Once you determine where you fail then you can work to bring up that part of the body/movement.

jbs
06-19-2010, 08:00 AM
Squat: 90kgx6x2x2x2 took it easy on the squat.. Focused on going really low and extensive stretching the last weeks have paid of =)
Deadlift: 107.5kgx6x2x2x2 hard but ok.
Biceps: 22.5kgx6x2x2x2 ok
Calf raise: 170x6x2x2x2 ok

Took it easy today, focused on staying away from failure..

Going for PR in squats and biceps at tuesday.. We will see what 4l of beer will do to todays recovery..

tiantian336
07-04-2010, 07:00 PM
Make sure to get the appropriate protein intake as nutrition is critical to making gains. As far as tips on the BP its more of analysis of weakness...do you fail at the bottom, top or somewhere in between. Once you determine where you fail then you can work to bring up that part of the body/movement.