PDA

View Full Version : A fat, hairy Ape's attempt at HCT-12



Kong
06-20-2010, 11:55 AM
Hey guy's. Decided to give this HCT-12 a shot cause i've been reading up on it and following some journal's and it seem's worth a try. I'm 6 foot 2 inch tall and currently weigh approximately 238 lbs. At the moment i'm carb cycling and am hoping to slowly drop some of my excess bodyfat and gain some strength. I'll put pics up soon.

Kong

Kong
06-20-2010, 12:13 PM
Here's my first session. Following routine 2, training four days a week. Modified the split slightly so that all upper body work is done on A with an added upper body/yoke lift and i will do some form of cardio every B session.

All weights in Kg's / Lb's

Assisted Pullup Machine
-82 / -180x10
-68 / -150x8
-54 / -119x6
-40 / -88x6-2-2-2
Cluster sets were hard, had to rest a minute between them too and still struggled.

Low-Incline BB Bench
20 / 44 (Bar) x10
40 / 88x8
60 / 132x6
70/ 154x6
80/ 176x6
85 /187x6-2-2-2

One-Arm DB Row
10 / 22x10
15 / 33x8
20 / 44x6
25 / 55x6
30 / 66x6-2-2-2
Was really weak on these for some reason. Was hoping to use at least the 40s.

One-Arm DB Overhead Press
7.5 / 16.5x10
12.5 / 27.5x8
15 / 33x6
20 / 44x6-2-2-2
Twisted so my palms were facing my ear at the bottom for a fuller ROM. Could have gone heavier but just testing the water really on this first day.

Low-Pulley Face Pull
5 / 11x10
12 / 26x8
19 / 42x6
26 / 57x6-2-2-2
Got a really good contraction on each rep. Rear delts and traps were dead after.

Assisted Dip Machine
-19 / -42x6-2-2-2

One-Arm DB Preacher
5 / 11x10
7.5/16.5x6
10/22x6-2-2-2
Bit too light.

Did a bit of HIIT while i waited for my lift.

Off Road
06-20-2010, 01:41 PM
Welcome aboard. Glad you started a journal.

Kong
06-20-2010, 03:39 PM
Thanks mate. Started off fairly light today. Wanna make sure i progress every session. Plus i'm cutting so don't wanna burn myself out.

J.C.
06-20-2010, 04:21 PM
Nice one. Look forward to keeping up with you.

Kong
06-20-2010, 04:29 PM
Cheers J.C.

Kong
06-20-2010, 04:31 PM
Oh i'm currenty supplementing with Met-Rx Multivit/Mineral, Glucosamine, Flax Oil, Whey Protein, Met-Rx 200mg Caffeine tablets and Eph.

Kong
06-21-2010, 10:47 AM
All weights in Kg's / Lb's

Front Squats
20 / 44x10
40 / 88x8
60/132x6
70/154x6
75/165x6-2-2-2

Deadlift
60/132x6
100/220x6
160/352x6-2...had to leave it here as my heart was beating really fast and strong, i went pale and broke out in cold sweats. After laying down in the back room for 10 minutes while i caught my breath i went and threw up in the toilet. Think it was a combination of something dodgy i ate and a head rush from the eph/caffeine stack. Gonna stick with this weight next week and get all my cluster sets and head back to the gym later to finish this session off.

Kong
06-21-2010, 11:00 AM
Oh yeah i injures my right shoulder/lat area yesterday. Woke up with what feels like a combination of an injured rotator cuff and a pull where my rear delt meets my right upper lat. I was also layed funny on this area lastnight which didn't help...gonna ice the hell out of it later.

Off Road
06-21-2010, 11:10 AM
Great effort despite not being 100%

Kong
06-21-2010, 11:13 AM
Thanks man.

Kong
06-21-2010, 02:28 PM
All weights in Kg's / Lb's

When i finally felt normal again and was sure that my food was staying down i went back to finish my first HCT-12 lower body day.

Nautilus Crunch Machine
16 / 35x10
23 / 51x8
36 / 79x6
50 / 110x6-2-2-2

Cable Wood Cutters
5 / 11x6 per side
10 / 22x6 per side
20 / 44x6-2-2-2 per side

Standing Machine Calf Raises
90lbsx10
120lbsx8
150lbsx6
180lbsx6-2-2-2

Stationary Bike HIIT
2.5 Minutes warmup
30 Seconds all out
30 Seconds slow
30 Seconds all out
2.5 Minutes cool down
...yes i'm ridiculously unfit...

Kiff
06-21-2010, 02:37 PM
Good work mate welcome aboard the HCT-12 Train :)

Kong
06-21-2010, 02:47 PM
Thanks mate.

J.C.
06-21-2010, 05:43 PM
160x6 deadlift is pretty sweet! I'm sticking with squats for now but I'd like to be pulling that in the not too distant future. Just so you know, my best was 160x3 about 3 months ago. I'm thinking of experimenting with working a set of deadlifts into HCT-12 maybe once a month just to test my strength.

J.C.
06-21-2010, 05:47 PM
Stationary Bike HIIT
2.5 Minutes warmup
30 Seconds all out
30 Seconds slow
30 Seconds all out
2.5 Minutes cool down
...yes i'm ridiculously unfit...

I like doing a HIIT pyramid on the rowing machine of 30 hard, 30 light, 60 hard, 60 light, 90/90, then 60/60, 30/30.

You might want to work up to it. It only takes 10 minutes but you get a good few sprints in there and it can be challenging doing a sprint for 1 minute 30 after already doing a couple of shorter ones.

Kong
06-22-2010, 04:34 AM
Thanks J.C. Gonna give that a try but increasing by 10 seconds each time instead of 30. Will be using the Versa-climber on upper body days and the Stationary Bike on lower.

Kong
06-22-2010, 07:01 AM
ROUTINE CHANGE - Decided i'm gonna switch from the 4 day to the 3 day routine as my Deadlift lockout will start to suffer without a day of rest between upper and lower day's and i can't see me being able to Deadlift twice a week every week.

Kong
06-22-2010, 12:21 PM
Meal 1 - 2 Eggs, 2 Sausage, 2 Bacon, Tomato, Baked Beans, Mushrooms, Toast (Yeah a full english isn't exactly dieting food but it's my only carbs for the day so thought i'd have a treat)
Meal 2 -Chicken Breast fried in Olive Oil
Meal 3 - 2 Scoops Whey, 25g Almonds
Meal 4 - 1 Tin Tuna, 40g Halloumi Cheese, 5 Slices of Pickled Beetroot, 5 Almonds.
Meal 5 - 1 Scoop Whey, 6 Almonds
Meal 6 - 70g Low-Fat Chilli & Red Pepper Hummous, 1/2 Cucumber, 1/2 Scoop Whey/Casein Blend.

Approx Macro's are 228g Protein, 100g Carbs, 120g Fat

Kiff
06-22-2010, 01:27 PM
A full enlgish is right no matter what mate always remember that one :)

Nice workouts dude keep it up!

Kong
06-22-2010, 01:33 PM
Haha, my thought exactly! Cheers pal.

Kong
06-23-2010, 05:35 AM
12.20 - Meal 1 (Pre-Workout) - 1.5 Scoops Whey, 100ml Milk, 1/2 Cucumber, 35g Low-Fat Lemon & Coriander Hummous
15:00 - Meal 2 (Post-Workout) - Lonsdale MRP Drink
16:30 - Meal 3 - KFC Big Daddy Meal
21:00 - 2 1/2 Scoops Whey, 15g Almonds
00:00 - 2 Scoops Whey/Casein Blend, 100ml Milk, 10 Almonds

Kong
06-23-2010, 08:40 AM
All weights in Kg's / Lb's

Pulldowns (For warmup)
50lbsx10
100lbsx6
120lbsx6
140lbsx6

Pullups
BWx3-1-1-1

One-Arm DB Row
21 / 46x6
30 / 66x6
34 / 75x6-2-2-2...easy

Incline BB Bench
40 / 88x10
50 / 110x6
60 / 132x6
80 / 176x6
87.5 / 192.5x6-2-2-2...fairly easy

Twisting Seated DB Press
10s / 22sx6
17.5s / 38.5sx6
22.5s / 49.5sx6-2-2-2...just locked out on the last rep of the last cluster set

Low-Pulley Face Pull
20lbsx6
40lbsx6
60lbsx6-2-2-2

Parallell Bar Dips
Warmed up with pushdowns
BWx6-2-2-2

One-Arm DB Preacher Curl
5 / 11x6
12.5 / 27.5x6-2-2-2...last two cluster sets were a struggle.

Another good session. Shoulders and back are fried and were still sore from the last upper body session.

Kong
06-23-2010, 10:27 AM
Well, i finished at the gym, had my post-workout shake and eph/caff/green tea stack and started feeling sick and dizy again like the other day. To solve this i went and had a generous KFC haha. It's my 25'th Birthday party next Wednesday so may as well have Wednesday as my cheat day for the next few weeks.

J.C.
06-23-2010, 05:33 PM
If the stack is making you feel weird why not cut back for awhile? Some people don't respond well to stimulants and need to build up very gradually.

Kong
06-23-2010, 05:43 PM
Usually take it with a meal and i didn't that time so just gonna give it a few days see how it go's.

Kong
06-24-2010, 09:47 AM
All weights in Kg's / Lb's

Standing Machine Calf Raise
60lbsx6
120lbsx6
165lbsx6
210lbsx6-2-2-2

Deadlifts
60 / 132x6
100 / 220x6
140 / 308x6
165 / 363x6-2-2-2...took some effort but nailed it, happy with this.

Nautilus Machine Crunches
16 / 35x6
23 / 51x6
43 / 96x6
57 / 125x6-2-2-2

Stationary Bike HIIT
2 Minutes 30 Seconds Warmup
10 Seconds Fast/10 Slow
20 Seconds Fast/20 Slow
30 Seconds Fast/30 Slow
20 Seconds Fast/20 Slow
10 Seconds Fast/10 Slow
2 Minutes Cool Down

Gonna do Front Squats and Wood Cutters with my training partner tomorrow. Was too warm and had to rush off.

Off Road
06-24-2010, 10:03 AM
That was a good deadlift...I bet your hungry after that :)

Kong
06-24-2010, 11:27 AM
Haha yes mate. gotta say the protein shake i had after didn't cut it. Just had a big steak though...what i wouldn't have given for some peppercorn sauce and a baked potato with it haha. Going for a meal Wednesday for my Birthday...gonna rape the entire concept of a cheat meal haha.

J.C.
06-24-2010, 12:54 PM
Good deadlift again.

Kong
06-24-2010, 01:16 PM
Thanks mate. Was unsure whether to go for that weight as i only just managed 6 with 160kg last time and barely did one cluster set after a minutes rest whereas i did it with 30 seconds on all three clusters this time.

J.C.
06-25-2010, 05:29 AM
I found during my first cycle that by ability to do the clusters improved dramatically. Even on squats I'm not taking quite as long anymore. Still over 30 seconds but they don't seem as much effort. Even though the weight is constantly increasing.

Kong
06-25-2010, 08:12 AM
12:00 - 2 Slices Bacon, 1 Sausage, Poached Egg, Tomatos, Baked Beans, 2 Sliced Brown Toast, 2 Hash Browns
During Workout - 1/2 Scoop Protein Blend, 10g Glucose
Post-Workout 16:00 - Lonsdale MRP
18:00 - Rump Steak, 5 Almonds
21:00 - 1/2 Tin Tuna, Beetroot, 20g Cheese, 1 Scoop Protein Blend, 100ml Milk
00:00 - 1 Pack Beef Jerky, 70g Low-Fat Hummous, 1/2 Cucumber

Kong
06-25-2010, 09:22 AM
All weights in Kg's / Lb's

Catching up from what i missed yesterday...

Front Squats
20 / 44x6
40 / 88x6
60 / 132x6
80 / 176x6-2-2-2...this was difficult. Don't think it helped that i did Dead's yesterday.

Cable Wood Cutters
5 / 11x6 per side
10 / 22x6 per side
15 / 33x6 per side
22.5 / 49.5x6-2-2-2 per side

Kong
06-27-2010, 11:37 AM
All weights in Kg's / Lb's

Assisted Pullups
BW-82 / -180x6
BW-68 / -150x6
BW-53 / -119x6
BW-26 / -57x6-2-2-2...last rep on each set was HARD

Incline BB Bench
50 / 110x6
60 / 132x6
80 / 176x6
90 / 198x6-2-2-1...trained at a different gym and the bench had a fixed incline which was higher than usual so didn't hit all the clusters as i expected

One-Arm DB Row
15 / 33x6
25 / 55x6
37.5 / 82x6-2-2-2...pretty easy

Seated Twisting DB Press
7.5s / 16.5sx6
17.5s / 38.5sx6
22.5s / 49.5sx6-2-2-2...easy

Low-Pulley Face Pull
5 / 11x6
12 / 26x6
19 / 42x6-2-2-2...easy

One-Arm DB Preacher Curls
5 / 11x6
10 / 22x6
12.5 / 27.5x6-2-2-1...managed all these last time, not sure why i didn't this time...damn my weak ******ed biceps!

Parallel Bar Dips
Warmed up with assisted dips...
BW-68 / -150x6
BW-12 / -26x6
Added weight with chain and belt...
BW+5 / +11x6-2-2-2...felt good, only took my arms to a right angle/parellel to the floor to keep tension on my triceps.

Felt run down when i got up today but a decent session all the same i think.

Kong
06-28-2010, 05:35 PM
Meal 1 - 2 Fried Eggs, Sausage, 2 Bacon, Baked Beans, Tomatos, Hash Brown, 1 Slice Brown Toast
Meal 2 - 2 Scoops Protein Blend, 100ml Milk
Meal 3 - Turkey Breast, Peanuts
Meal 3 - Chicken Breast, Salad, Cashews
Meal 5 - 2 Scoops Protein Blend

Kong
06-29-2010, 01:45 PM
All weights in Kg's / Lb's

Band Deadlifts
40 / 88+Mini Band x 6
80 / 176+Mini x 6
120 / 264+Mini x 6
165 / 363+Mini x 6-2-1...First time using bands and i underestimated them for sure, even just using the one mini made a hell of a difference but felt awesome. Sure i'll manage all the clusters next time.

Standing Machine Calves
240lbs x 6-2-2-2

Front Squats
20 / 44 x 6
60 / 132 x 6
82.5 / 181.5 x 6-2...Was far too warm and the sweat on my shoulders was causing the bar to slip forward off my shoulders so left it at that. Will bring a towel next week.

Nautilus Machine Crunches
16 / 35 x 6
43 / 95 x 6
58.25 / 128 x 6-2-2-2

Cable Wood Cutters
5 / 11x6
25 / 55x6-2-2-2

Kiff
06-30-2010, 09:12 AM
All weights in Kg's / Lb's

Band Deadlifts
40 / 88+Mini Band x 6
80 / 176+Mini x 6
120 / 264+Mini x 6
165 / 363+Mini x 6-2-1...First time using bands and i underestimated them for sure, even just using the one mini made a hell of a difference but felt awesome. Sure i'll manage all the clusters next time.

Standing Machine Calves
240lbs x 6-2-2-2

Front Squats
20 / 44 x 6
60 / 132 x 6
82.5 / 181.5 x 6-2...Was far too warm and the sweat on my shoulders was causing the bar to slip forward off my shoulders so left it at that. Will bring a towel next week.

Nautilus Machine Crunches
16 / 35 x 6
43 / 95 x 6
58.25 / 128 x 6-2-2-2

Cable Wood Cutters
5 / 11x6
25 / 55x6-2-2-2

Looking good mate, i have ordered some bands, the only ones i could find near me had metal hooks :)

Been a bit slack online recently but will keep checking in mate.

Kong
06-30-2010, 09:57 AM
Thanks Kiff. I'm feeling good on this carb-cycle diet. Straying around the same weight but definitely looking a little leaner...still a fat ass though haha.

Kong
06-30-2010, 10:05 AM
All weights in Kg's / Lb's

Pulldowns (Warmup)
50lbs x 10
70lbs x 6
90lbs x 6
110lbs x 6
Band Asisted Pullups
BW+2 Minis x 1
BW+2 Minis x 6-2-1-1

Incline BB Bench
20 / 44x10 x 10
40 / 88 x 6
60 / 132 x 6
75 / 165 x 6
92.5 / 203.5 x 6-2-2-2

One-Arm DB Row
20 / 44 x 6
32 / 70 x 6
40 / 88 x 6-2-2-2

Seated Twisting Shoulder Press
7.5s / 16.5s x 10
17.5s / 38.5s x 6
23.5s / 52sx x 6-2-2-2

Low-Pulley Face Pull
30lbs x 10
50lbs x 6
65lbs x 6-2-2-2

Parallel Bar Dips
BW x 6
BW+7.5 / 16.5 x 6-2-2-2

One-Arm DB Preacher Curl
7.5 / 16.5x 6
12.5 / 27.5 x 6-2-2-2

Another good session.

J.C.
06-30-2010, 01:09 PM
So you're using bands on the deadlifts. Interesting. Are you looking to build some speed with them?

Kong
06-30-2010, 01:52 PM
Yeah and a bit of extra strength on the lockout. Wanna incorporate bands into one lift each cycle.