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HomelessTrainer
06-23-2010, 01:15 PM
This is my journal and will be updated daily.

Stats

Sex - Male
Age - 21
Starting Weight - 210
Body Fat % - Somewhere between 15-18%
Goal Weight - 200
Goal BF% - 10%

Supplements - Nitrean, Thermocin, Results, ETS.

Background - I've been working out constantly for the last two months. I've deiced that I've built up enough to start HCT-12 and it's a nice change from the routine I settled into. I am going into this without ever doing DL's or Squats, hope to improve on those throughout the routine.

Yes, I am homeless (hence the username) by choice. I don't live on the streets but in my car. I'm a bit crazy.

I will be doing Program 2, A-B-A-B with two days worth of cardio. I will be working on abs daily. Any thoughts or tips are welcomed.

HomelessTrainer
06-23-2010, 01:28 PM
Day 1

Monday, June 21

Weigh In - 213 (after breakfast)
Warmed Up for 10 minutes

Chin Ups

BWx4
BWx2
BWx2

Yeah I'm weak but I don't like the assisted chin up machine. I'll get there with time.

Low Row

75 x 6
95 x 6
105 x 6
120 x 6+2+2+2

The gym was packed today so I couldn't do the Barbell Row like I wanted to. Substituted it for the low row.

Bench Press

Bar x 2
95 x 6
115 x 6
135 x 6+2+2+2

A few years back I pulled a muscle overworking on the bench. I am taking this exercise with caution.

Dumbell Press

20 x 6
25 x 6
30 x 6
35 x 6
40 x 6+2+2+2

As stated earlier the gym was packed so I couldn't do the Barbell Press. Substituted for the dumbells.

Dips

BW x 6
BW x 6
BW x 4+2+2

These were hard, real killer on the upper back. Obviously I couldn't do the last 6+2+2+2 cluster but I did what I could. I need to check my form for next time but I love doing this exercise (even though I've read dips aren't the best in safety).

A decent workout. I wasn't 100% because I'm a bit sick, have a cough but that's it.

HomelessTrainer
06-23-2010, 01:45 PM
Day Two

Wednesday, June 23

Weigh In - 212 (after breakfast)
Warmed Up for 10 minutes

Squats

Bar x 6
65 x 6
75 x 6+2+2+2

I have never done Squats in my life. I did ok, I need to go down lower, I know I probably could have done some more weight but I want to go into this easy.

Deadlift

135 x 6
145 x 4
140 x 6+2+2+2

As you can see I dropped down some weight for the cluster. Got too far ahead of myself and thought I was superman. Clearly I am not. My lower back is feeling good, no problems. I've read though that it's not advised to do DL's and Squats as one effects the other in performance. I'm going to try this set up anyways, and if worse comes to worse I can just go for Leg Presses instead of DL's.

Calf Press

90 x 6
180 x 6
270 x 6
360 x 6+2+2+2

Barbell Curl

30 x 6
50 x 6
60 x 6+2+2+2

Sprinter Crunches + Various Ab workouts

20 x 1
15 x 1
10 x 1
10 x 1

I rested 30 seconds in-between each set. Felt good, I did a handful of other things I've learned in the P90X program.

Didn't do any cardio on Tuesday due to the killer cough. Today I felt much better but it's still there. Hopefully I'll be back to 100% by Friday.

Off Road
06-23-2010, 01:53 PM
Good start. You will get everything dialed-in as you go along.

HomelessTrainer
06-27-2010, 01:46 PM
Day Three

Friday, June 25

Weigh In - 210 (after breakfast)
Warmed Up for 10 minutes

Assisted Chin-Ups:

-105 BW x 6
- 90 BW x 6
- 90 BW x 4+2+2+2

I couldn't pull the last two, tried, but no-go.

Barbell Row:

COMPLETE FAILURE! Form was incorrect, my lower back was taking the bulk, I messed up completely. I will be switching to Dumbbell Rows from now.

Bench Press:

65 x 6
95 x 6
115 x 6
135 x 6
145 x 4+2+2+2

As you can see I didn't get to do the last two reps. I've had a bad cough for the past week now and when I was on the way down for some air it hit me hard so I racked it for safety. New PR though.

Barbell Press:

Bar x 6
65 x 6
75 x 4
65 x 6+2+2+2

Same thing happened on the bench, took a bad breath of air racked it for safety. Was able to do the cluster set just fine.

Dips:

BW x 6
BW x 6
BW x 6+2+2+2

I want to be able to do a three sets of bw before I start adding extra weight. Feeling strong with these.

Abs - Sprinter Crunches

Can't remember, but it was around 10-20 per four sets.

All in all this was the worst day so far. This stupid cough isn't going away quick enough, and the Barbell Row was just bad news for me. I was so sore the next day and the cough was sticking around I just ditched the last circuit for the week, deiced its better to get two days of rest then to completely fail myself out. I'm feeling better today at least and looking forward to next week. Going to toss in some cardio on the rest days and some stretching (it makes the difference on rest days).

As Off Road said I'm still getting things dialed in but I'm almost set.

HomelessTrainer
06-28-2010, 02:07 PM
Day Four

Monday, June 28

Weigh In - 209.5 (after breakfast)
Warmed Up for 10 minutes

Squats:

Bar x 6
65 x 6
85 x 6
95 x 6+2+2+2

I love squats, why have I been missing out on these all my life is beyond me but these felt really good. Had one or two hiccups going down on form, but overall I felt good.

Deadlift:

135 x 6
155 x 6
165 x 6+2+2+2

Holy $hit these clusters were a pain in the ass. I did just fine when I have my momentum going but just doing two was tough. Felt awesome, new PR.

Calf Press

90 x 6
180 x 6
270 x 6
380 x 6+2+2+2

New PR!

Barbell Curl:

30 x 6
40 x 6
50 x 6
60 x 6+3+3+3

I had some more in the tank, that's why I did three instead of two on the clusters.

Sprinter Crunches:

Set 1 - 21
Set 2 - 16
Set 3 - 9
Set 4 - 5

I only rested for 30 seconds in-between sets. Felt the burn.

Today was awesome, I'm feeling better from being sick last week and while my back was a tad sore it was up to the task. I'm pumped for this weeks circuit. Only problem today was this dickbag of a trainer that went on my squat machine when I went to get some water. I left my training book right in front and he though he would be a good idea to just move in with his bar and two five pounders on each side for his client to curl. That guy has a special place in hell waiting for him.

HomelessTrainer
07-02-2010, 02:09 PM
Day Four

Wednesday, June 30

Weigh In - 210 (after breakfast)
Warmed Up for 10 minutes

Chin Ups:

-90 x 6
-90 x 6
-90 x 4+2+2+2

These are always the hardest, but I'm seeing better results. The last two I just couldn't pull through.

Dumbbell Row:

25 x 6 x 2 (the two stands for a total of two reps doing one side a piece)
35 x 6 x 2
45 x 6 x 2
50 x 6 x 2+2+2+2

Felt awesome, blew through these like nothing.

Bench Press:

65 x 6
95 x 6
105 x 6
145 x 4+2+2+2

I got siked out on the forth rep, I held the bar there for five seconds and just couldn't grasph my mind to push the last two (no spotter). Cluster set was hard, I'm changing my form next time I do this.

Standing Military Press:

Bar x 6
65 x 6
75 x 5+2+2+2

Bad form on the last push was why I racked it early.

Dips:

BW x 6
BW x 6
BW x 6
BW x 6+2+2+2

Blew through these, it's time to add some weight now!

Did some abs as well, not a bad day at all, saw some new PR's and read up on some more info to improve my form and such.

Off Road
07-02-2010, 02:19 PM
Looks like you might need to lighten up on a few of those. Good effort though.

HomelessTrainer
07-02-2010, 02:25 PM
Day Five

Friday, July 2

Weigh In - 209 (after breakfast)
Warmed Up for 10 minutes

Squats: New PR!

Bar x 2 (feel set)
65 x 6
95 x 6
115 x 6+2+2+2

I did these second to last today because it was busy, I hate trainers and people that stand in the ****ing squat rack (or workout near it) had to hit cardio for 10 minutes to kill time while I waited. I never ask to work in on anyone, I don't want it nor does anyone else. Other then that, new PR. Need to stick my butt out more though.

Deadlifts: New PR!

135 x 6
155 x 6
180 x 6+2+2+2

Awesome, I stopped doing the over/under grip and just went over for both hands. I need to work on my grip and will start doing farmers walks to improve this. My grip isn't at failure yet but I can tell when I was hitting the cluster set it was slipping a tad. Tired some new form on this and it did the trick.

Calf Press: New PR!

90 x 6
180 x 6
270 x 6
360 x 6
410 x 6+2+2+2


Seated Barbell Curl:

Bar x 6
Bar + 20 x 6
Bar + 25 x 4+2+2+2

I don't know how much the bar weighs but must be close to 30 pounds. Either way it was busy and the curling bar rack was EMPTY! Next time I'll just opt for standing, I don't like how the motions felt while seated.

Sprinter Crunches:

Set 1: 21
Set 2: 15
Set 3: 7
Set 4: 4

30 second resting periods. I did a handful of other ab exercises as well.

Overall a decent day, I just need to hit the gym earlier since it was busier then normal. I ****ing hate people that use the squat bays (don't know what you call them but it's not a power/squat rack) for just the bar and then add 2.5 pound free-weights onto the bar. What a waste, there's this trainer there that always puts his clients there and I know he does it on purpose. Had to ask him once to get the **** off my machine when I took 20 seconds to get some water while I was squatting the last time I was there.

HomelessTrainer
07-02-2010, 02:29 PM
Looks like you might need to lighten up on a few of those. Good effort though.

Yeah, that and I need to keep my head in the game, sometimes I wish I had some guy next to me yelling at me to push harder. It's just the mind games. That and I'm trying on some new forms/grips/techniques.

I'm still getting dial-ed in old timer (XD) but by next week I should have everything down pat.

Quick question. you ever incorporate 'farmers walks' in your routine?

Off Road
07-02-2010, 02:31 PM
I've used Farmers Walks in the past. Use them as a "finisher" at the end of your workout. They are great for grip and conditioning.

HomelessTrainer
07-04-2010, 07:28 PM
Day 6

Saturday, July 3

Weigh In - 208 (after breakfast)
Warmed Up for 10 minutes

Assit. Chin Ups:

-90 x 6
-90 x 6
-90 x 5 +2(-75)+2(-90)+2

As you can see I wanted to try -75 on the cluster, and I was able to do it, but barely. What's odd those is when I opted back to -90 the last two clusters were WAY easy. Like, I remember the last time I did these just sitting at -90 constantly and the cluster set was hard. Another thing is I dip way far down.

Dumbbell Row: New PR!

25 x 6
35 x 6
45 x 6
55 x 6+2+2+2

Bench Press:

65 x 6
95 x 6
115 x 6
135 x 6+2+2+2

Barbell Press:

65 x 6
85 x 5
75 x 6+2+2+2

Yeah not much to say, I just went to big too quickly.

Dips:

BW x 6
BW x 6
BW x 6
BW x 6+2+2+2

Sprinter Crunches:

Not a bad day, hate crowded gyms. Checked form on the bench press, FELT SO much better. Feeling sore from doing two days of hardcore working out. Will be added in Farmers Walks into the Routine during upper body days for grip conditioning.

HomelessTrainer
07-05-2010, 09:15 PM
Day 7

Monday, July 5

Weigh In - 210 (after breakfast, and yeah, the day after the 4th, I ate bad)
Warmed Up for 10 minutes

Assit. Chin Ups:

-90 x 6
-90 x 6
-90 x 5+2(-75)+2(-75)+2(-75)

I went for -75 on the cluster set. I knew I could do it and I wanted to make sure I was changing it up.

Dumbbell Row:

30 x 6
45 x 6
50 x 6+2+2+2

Bench Press:

65 x 6
95 x 6
115 x 6
135 x 4+2+2+2

I need to watch my breathing.

Barbell Press:

65 x 6
75 x 5+2+2+2

Dips:

BW +10 x 6
BW +10 x 6
BW +10 x 6
BW x 6+2+2+2

So I was trying new ways with holding a dumbbell between the ankles, legs, thighs, etc. Def need to get a belt, but everyone I see is going to need to be replaced with a heavy duty chain and clip. I'll just hold off till the dumbbells get to heavy to hold between the legs.

Sprinter Crunches:

Set 1: 21
Set 2: 13
Set 3: 6

Did a handful of other ab exercises as well.

Farmers Walks:

30 x 8
30 x 6
30 x 4

First part is the weight of the dumbbells, and the second part is the number of reps. 1 rep = a total of two turns = 40 feet in distance.

So I deiced to throw this in with upper body to help with grip conditioning. Needless to say I felt the burn. However I learned a trick to improve your grip, and that's to wrap a small towel around the dumbbell so your grip is being challenged.

Overall I can tell this was definitely an Auto Regulation day as I had to take a step back in lifting. I wasn't feeling sore, but I think the bad eating and poor sleep had a decent play into today's workout.

Off Road
07-06-2010, 06:36 AM
Nice work. Don't worry about stepping back, if you keep everything consistent, it's usually followed by two steps forward. Keep up the good work.

HomelessTrainer
07-08-2010, 11:48 AM
Day 8

Wednesday, July 7

Weigh In - 208 (after breakfast)
Warmed Up for 10 minutes

Today is the day I became a man. NO GLOVES USED FROM HERE ON OUT!

Squats: New PR!

65 x 6
95 x 6
115 x 6
125 x 5+2+2+2

Deadlift: New PR!

135 x 6
185 x 6
205 x 4+2+2+2

I really jumped on the weight there, but I LOVE DL's. Get's me pumping and it scares the **** out of people nearby. I am the ONLY person that does these in my gym. Also, like stated about this is the first time I did these without gloves. My grip isn't at failure yet but it tore my skin up. That'll fix itself in a few days though.

Calf Press:

90 x 20
180 x 20
270 x 15
360 x 10+5+5+5

As you can see I tried something different other then the 6 reps with a -5 second countdown (which I kind of find boring but after I saw these numbers I'll be going back to it.)

Barbell Curl:

30 x 6
40 x 6
50 x 6
60 x 6+2+2+2

I seriously want to be pushing 70 after the deadload week.

Farmers Walks: New PR!

45 x 6
45 x 4
45 x 3

My Goal is to go up five pounds every time I do these. They really light up my forearms. If you've been keeping track what I do is wrap a wash cloth towel around the handles to challenge my grip as I walk.

Today was a good day, only gripe I have was when I was doing farmers walks some old dude found it necessary to just walk right in front of me. What an ******* move on his part. Not looking forward to the deload week though.

ZMoberg
07-09-2010, 08:17 AM
Day 8
Today is the day I became a man. NO GLOVES USED FROM HERE ON OUT!


That made me laugh, good work in here man. Keep consistant and you'll be amazed at what your body can do. We're roughly around the same numbers, it'll be fun to keep track of your progress.

HomelessTrainer
07-10-2010, 02:09 PM
That made me laugh, good work in here man. Keep consistant and you'll be amazed at what your body can do. We're roughly around the same numbers, it'll be fun to keep track of your progress.

Hah, glad it made someone chuckle. Yeah I'm really looking forward to the deload week. I'm tired and my hands are took a beating from the last two workouts. Are you doing an HCT-12 journal?

HomelessTrainer
07-10-2010, 02:17 PM
Day 9

Friday, July 9

Weigh In - 208 (after breakfast)
Warmed Up for 10 minutes

Assit. Pull Ups:

-90 x 6
-90 x 6
-75 x 4+2+2+2

Dumbbell Rows:

30 x 6
45 x 6
55 x 6+2+2+2

Will be going bigger next time.

Bench Press:

65 x 6
95 x 6
115 x 6
135 x 5+2+2+2

Im starting to hit the wall, I can't seem to push that last rep.

Barbell Press:

Bar x 6
65 x 6
95 x 4+2+2+2

Dips

BW+15 x 6, BW x 3
BW+15 x 6
BW x 6+2+2+2

Sprinter Crunches:

Set 1 - 21
Set 2 - 11
Set 3 - 8
Set 4 - 5

Farmers Walks

45 x 6
45 x 4
45 x 3

Overall an OK day.

HomelessTrainer
07-10-2010, 02:27 PM
Day 10

Saturday, July 10th

Weigh In - 209 (after breakfast) I ate a whole small bag of goldfish yesterday. At least it was whole grain. =[
Warmed Up for 10 minutes

Squats: New PR!

65 x 6
95 x 6
115 x 6
125 x 6+2+2+2

Did these in the power rack for the first time ever. Took some time to adjust things but I just need to get used to squatting in there. Felt good, legs buckled on one or two reps but I changed from to fix this. Definitely will be hitting up 45 plates next time.

Deadlift:

135 x 6
155 x 6
205 x 4+2+2+2

My hands were killing me from yesterday since I have taken off the gloves. Form wasn't the best either. I need to do these first, as I did them as the last exercise. It was busy in the gym today so. Need to slow up the weight a bit too.

Calf Press:

90 x 6
180 x 6
270 x 6
360 x 6
410 x 6+2+2+2

Need more weight. Pumped!

Barbell Curl:

30 x 6
40 x 6
50 x 6
60 x 6+2+2+2

I will be shooting for 70's after the deload week. Wrist had a slight pain on the 60's but nothing serious.

Notes: "RESULTS" from AtLarge works, hot girl came up and said she's never seen someone transform like I have before. She's a regular and I've been going there for two months now. Woot, ego boost.

HomelessTrainer
07-12-2010, 09:29 PM
Day 11
Deload Week!

Monday, July 12th

Weigh In - 209 (after breakfast)
Warmed Up for 10 minutes

Wide Grip Chin Ups:

BW x 5
BW x 3
Negatives x 5
Negatives x 5

For those that don't know what I'm talking about with 'negative' it's were I jump up to a full chin up position and as slowly as I can lower my body down. I'm no longer doing anymore assisted chin ups as I read that the strength doesn't transfer over as quickly. I am also going to be switching these up with pull ups to get the best of both worlds.

Dumbbell Row:

30 x 15
30 x 15

Boy did I feel the burn. Just the perfect weight.

Bench Press:

75 x 15
75 x 15

Same thing as dumbbell rows. Felt the burn.

Barbell Press:

55 x 10
Bar x 10

Don't know what happened here. Arms were on fire, couldn't even the last five reps with just the bar.

Dips:

BW x 9
BW x 6
BW x 5

Farmers Walks:

Used 50 pound dumbbells with three sets until failure.

First time ever doing a deload, felt ok, a bit boring because I'm not getting pumped up for much, just a lot of boring reps. I've been looking around the net and found another program called Stronglifts 5x5, looks very appealing and is suited more towards a beginner like me. Plus it opts for squats three days a week. Looks promising. I don't want to quit HTC-12 so soon even though I've gotten decent results but I'm contemplating to switching to 5x5.

ZMoberg
07-13-2010, 09:29 AM
Hah, glad it made someone chuckle. Yeah I'm really looking forward to the deload week. I'm tired and my hands are took a beating from the last two workouts. Are you doing an HCT-12 journal?


Day 11

For those that don't know what I'm talking about with 'negative' it's were I jump up to a full chin up position and as slowly as I can lower my body down. I'm no longer doing anymore assisted chin ups as I read that the strength doesn't transfer over as quickly. I am also going to be switching these up with pull ups to get the best of both worlds.


Yea, I've got one going. I was doing SS on and off for quite sometime, and I had great results when I actually kept consistant with it, as I'm sure we will with this program. Negatives are a great tool, when I couldn't do more than 3 or 4 chins these were what got me over the hump, and you'll see how all the lifts link together and will climb together. I'm interested to jump 12 weeks ahead and see what kind of improvements we're all making.

Did you choose to do a deload because you stalled or is it a certain amount of weeks that you do this program then do a mandatory deload?

HomelessTrainer
07-13-2010, 11:45 PM
Yea, I've got one going. I was doing SS on and off for quite sometime, and I had great results when I actually kept consistant with it, as I'm sure we will with this program. Negatives are a great tool, when I couldn't do more than 3 or 4 chins these were what got me over the hump, and you'll see how all the lifts link together and will climb together. I'm interested to jump 12 weeks ahead and see what kind of improvements we're all making.

Did you choose to do a deload because you stalled or is it a certain amount of weeks that you do this program then do a mandatory deload?

I think I'll continue with HCT-12 for another month, but due to a hectic schedule I'll have to opt for 3 days instead of 4. It depends, I just got hired today at another place full-time so that's going to change things up from what I've gotten used to in the past month.

Actually I thought you had to deload on the 4th week, either way I do believe I've stalled especially on the bench. Deadlift is at stalling, military press same thing. Everything else is doing fine. I'll finish out the deload week and decide where I want to go with this.

HomelessTrainer
07-20-2010, 02:08 PM
Hey guys,

Sorry I haven't posted anything recently. This past week I have not hit the gym at all due to a ****ty week. I'll be back and posting up tomorrow. Went to the gym today and messed around with some new exercises so I can pump myself back up for the next circuits.

On a side note, I went from 209 to 203 in just a weeks time. I didn't eat very well but I lost a lot of water mass. =/

ZMoberg
07-20-2010, 03:42 PM
Are you trying to gain weight or cut? What new exercises did you get to try out today and what compelled you to do so?

HomelessTrainer
07-21-2010, 04:53 PM
Are you trying to gain weight or cut? What new exercises did you get to try out today and what compelled you to do so?

I'm trying to bulk. This last week I ate very poorly.

And for trying new things like I said before I took a week off and deiced to see how calf raises felt, tried out the ab roller (always thought that was a joke but there's a reason people don't use them because it's so damn hard.) That and did some plank works, etc, just wanted to try out something different.

HomelessTrainer
07-21-2010, 05:06 PM
Day 12

Wednesday, July 21th

Weigh In - 205 (after breakfast) and I dropped 5 pounds since my last weight in. Seems strictly just water weight.
Warmed Up for 11 minutes

Squats:
PR = 125 (parallel)

BW x 6
Bar x 6
BW x 6
Bar x 4+2+2+2

Now before you start laughing I was trying out full squats below parallel unlike before when I was just hitting parallel. These felt great, but I can tell my hamstrings and ankles have a lot of catching up to do. I'll be hitting back into some sold numbers by the end of the week. I did the BW squats with my hands out just to check my form and feel things out.

Deadlifts:
PR = 205

135 x 6
155 x 6
175 x 6
195 x 6+2+2+2

Not bad for missing a week. I'll be adding on more weight as the weeks progress.

Calf Press: New PR = 450!
Previous PR = 410

90 x 6
180 x 6
270 x 6
360 x 6
450 x 6+2+2+2

Felt great. Probably can add more next time, maybe two 25 plates.

Barbell Curl:
PR = 60

30 x 6
40 x 6
50 x 6
60 x 6+2+2+2

Think I'll hit up the 70 bar for the cluster set next time if I can't do it.

Farmers Walks: New PR= 50!
Previous PR = 45

Just did three sets.

Not bad for getting back into the swing of things. Even though I didn't do much weight on the squats I can totally feel the soreness in my lower legs. Not a bad workout session, hit some new PR's too as expected.

HomelessTrainer
07-23-2010, 09:33 PM
Day 13

Friday, July 23th

Weigh In - 206 (after breakfast)
Warmed Up for 12 Minutes

Pull Up's:

Negatives x 3
Negatives x 4
Negatives x 3

Not much to say here, I've just been doing chin up's and this is the first time I've done pull up's and I cannot do one.

Dumbbell Row: New PR!
PR = 55

30 x 6
40 x 6
50 x 6
60 x 6+2+2+2

Bench Press: New PR!
PR = 135

65 x 6
85 x 6
115 x 6
140 x 6+2+2+2

Barbell Press:

Bar x 6
55 x 6
75 x 6
80 x 6+2+2+2

Dips:

BW x 6
BW x 4+2+2+2

I did these last today and I was tired.

Farmers Walks: 50p Dumbbell x 3 Sets
Grip Training: Pinch Plates = 10 pounds on each side
Sprinter Crunches: 4 sets

Couldn't find the ab wheel today so I did sprinter crunches instead. Today was great, new PR's as expected and the gym wasn't too crowded. Still extremely sore from the last work out. We'll see how I feel. Side note: diet's been taking a plunge.

HomelessTrainer
07-25-2010, 01:33 PM
Day 13

Saturday, July 23th

Weigh In - 208 (after breakfast)
Warmed Up for 13 Minutes

Deep Squats (and that means well below parallel):

BW x 6
Bar x 6
65 x 6
75 x 6+2+1

As you can see I didn't finish the cluster set and that's because my left knee said 'NO' after going down so I racked and finished.

Deadlifts: New PR!

135 x 6
155 x 6
210 x 6+2+2+2

Calf Press: New PR!

180 x 6
270 x 6
360 x 6
450 x 6
500 x 6+2+2+2

Barbell Curl: New PR!

40 x 6
50 x 6
60 x 6
70 x 3+2+2+2

I was tired, but at least I can hit up the 70's!

Not a bad week to say the least. The knee is still a bit sore today. Not blown, but I could tell I need to adjust my stance. Still working out the kinks but the benefits of deep squats surely outweigh parallel. Pants are starting to feel looser, body is feeling tighter and I'm feeling stronger.

HomelessTrainer
07-27-2010, 05:22 PM
Day 14

Monday, July 26th

Weigh In - 209 1/2 (after dinner)
Warmed Up for 10 Minutes

Squats:

Bar x 6
75 x 6
Switch to Leg Press:
360 x 6+2+2+2

So this is why I never go to the gym in the evening but it was the only time I could go and it was packed. Worse was there were the meathead bodybuilders that sat at the power rack for over an hour. I was only able to squat in the squat bay and I couldn't even get below parallel thanks to the non-moving design of the damn thing, so I said **** it and hit up the leg press instead.

Deadlift: New PR!
PR = 210

135 x 6
185 x 6
225 x 5+2+2+2

Since I didn't really do squats I had more power to lift up to my new PR. Couldn't get that last rep on before the cluster thanks to the dumbass that almost ran into me. I saw him in the mirror and knew he wasn't really looking so I just stopped. Another note, my grip is starting to fail as my thumbs were flailing looking to find somewhere to grip since the bar was just hanging on my fingers like a claw. Tore some skin up but nothing a day or two won't fix. Might have to switch to the over/under next time.

Calf Press: New PR!
PR = 500

180 x 6
270 x 6
360 x 6
450 x 6
540 x 6+2+2+2

That was really really heavy, but I'm increasing well by about 25-50 pounds every circuit.

Barbell Curl:

70 x 6

No room, all the bars were in used, tossed, couldn't find dick in there. Just wanted to pump 70 out quickly and move on.

Farmers Walks: 55 x 3

Way too heavy, my grip was failing before I could really feel the burn. That's auto regulation for you.

Grip Training: 15 pound free weights on each side.
Sprinter Crunches: Three Sets

Probably one of the worst days I've ever worked out on. NEVER working out in the evening again, too much **** was misplaced, no machines opened, the meatheads take up all the space, ugh.

Side note, Today July 27th, did some much needed cardio.

Eliptical - 17 minutes
Stair Master - 7 minutes
Row Machine - 15 minutes

iwealth
07-27-2010, 09:00 PM
That's a big solid move up on the deadlift. I hear you on doing squats right beforehand having a big effect on your deadlift performance. I'm sure in the coming weeks I'll be debating a squat based day and a deadlift based day.

HomelessTrainer
07-27-2010, 11:16 PM
That's a big solid move up on the deadlift. I hear you on doing squats right beforehand having a big effect on your deadlift performance. I'm sure in the coming weeks I'll be debating a squat based day and a deadlift based day.

When I started this I used to do half assed squats. Now I'm going deep, and the only way to do it safely is in the power rack. Sure I'm not using a ton of weight, but I can't just toss the bar behind me and let it roll into the room either.

The main thing for me is to alternate what goes first, either deadlifts or squats, depending on how I feel. We'll see, but thanks for checking in.

HomelessTrainer
07-28-2010, 09:50 PM
Day 15

Wednesday, July 28th

Weigh In - 205 (after breakfast and this is why I'll be doing 40 minutes of cardio on the off days)
Warmed Up for 10 Minutes
Starting with the first exercise top to bottom

Dumbbell Row: New PR!!
PR = 60

35 x 6
45 x 6
55 x 6
65 x 6

No mater what I start off with first I can always break a PR!

Bench Press: New PR!
PR = 140

65 x 6
95 x 6
115 x 6
145 x 6+2+2+2

Dips:

BW x 6
BW x 4
BW x 4

Not really feeling the dips too much today. Don't know why but I just hate doing them.

Military Press:

Bar x 6
65 x 6
75 x 6
95 x 4
80+2+2+2

This is the only exercise I have problems with the auto regulation.

Chin Ups:

BW x 4
BW x 3
Negatives x 4

Along with dips these are my least favorite. Mainly because we don't have a proper chin up bar in the gym.

Farmers Walks: 55 x 3
Grip Training: 10 pound free weights each hand.

Overall an OK day, I can tell I'm sore as hell from doing 40 minutes of carido from yesterday but as you can see it's dropped the weight down and I feel less bouncy all around. No more stair master though. Funny thing happened today, there were three girls just running around trying out machines and one of them gets on the v squat and when she goes to lift up her knees buckle and her friends caught it in time before she got too lower to cause serious injury but she wasn't expecting (or knew what she was doing) on the machine. Oh well.

HomelessTrainer
07-29-2010, 02:12 PM
Cardio Day

20 minute Interval Training on the Elliptical Machine.
5000M row (very hard)

Off Road
07-30-2010, 07:49 AM
PR's everywhere...good stuff!

HomelessTrainer
07-31-2010, 04:24 PM
Day 16

Friday, July 30th

Weigh In - 207 (after breakfast)
Warmed Up for 10 Minutes
Starting with the first exercise top to bottom

Ass to Grass Squats: New PR!
PR = 75

Bar x 6
75 x 6
85 x 6
95 x 6+2+2+2

I almost failed on the last rep, but pushed through it. Now that I got form down to a pat deep squats feel awesome.

Deadlift:

135 x 6
155 x 6
205 x 6
215 x 5+2+2+2

That was extremely heavy.

Barbell Curl:

40 x 6
50 x 6
60 x 6
70 x 4+2+2+2

Calf Press:

180 x 6
270 x 6
360 x 6
450 x 6
540 x 6+2+2+2

Sprinter Crunches: 3 sets
Farmers Walks: 50 x 3 sets
Grip Training: 15 pound free weights

Overall a good day. I'm happy to finally get my form corrected with the squats. They felt soo much better then last time I did them. Looking forward to packing on the weight from there.

HomelessTrainer
07-31-2010, 04:40 PM
Day 17

Saturday, July 31th

Weigh In - 207 (after breakfast)
Warmed Up for 10 Minutes
Starting with the first exercise top to bottom

Bench Press: New PR!
PR = 145

65 x 6
95 x 6
115 x 6
135 x 6
150 x 6+2+2+2

Cluster set was tough. Auto regulation should kick in next week so I won't be progressing as quickly as I have before.

Dumbbell Row:

35 x 6
45 x 6
55 x 6
60 x 6+2+2+2

I wanted to go for the 65's but auto regulation was kicked in today for these so I settled.

Close Grip Bench Press (Triceps):

Bar x 6
65 x 6
75 x 6
85 x 6+2+2+2

Not sure how good looking my form was but for my first time these felt great. I'll be doing these instead of Dips from now on. Really works the wrists too!

Barbell Press:

Bar x 6
55 x 6
65 x 6
75 x 6+2+2+2

Lat Pull Down:

75 x 6
90 x 6
105 x 6
120 x 5

First time I did these, need to check form. Possibly changing out for chin-ups.

Not a bad day to finish off the week. This is the first time I've worked out 6 days in a row. 4 days of HCT-12 and then 40 minute cardio days on my rest days. I've also found myself using the sauna now which I've read has great benefits (which I've already noticed). Very sore and glad I can finally take Sunday off to rest and get some strength back.

HomelessTrainer
07-31-2010, 04:41 PM
PR's everywhere...good stuff!

Thanks old man, PR's were easy to get when you start off with light weight but now that I've gotten dialed in I'll be happy to add 5 pounds to ever previous record. Although I need to watch myself since auto regulation kicks in which can suck sometimes when you're pumped up.

ZMoberg
08-01-2010, 08:06 PM
Congrats on all the PR's, what all are you including in your cardio sessions?

HomelessTrainer
08-01-2010, 08:38 PM
Congrats on all the PR's, what all are you including in your cardio sessions?

20 minute Interval Training Program on the Elpitqual
5000m Row

The row is killer, I'll burn about 400-500 calories within 30 minutes, plus an extra 150 for sitting in the sauna. :)

Last week I opted to work out for six days with two days of cardio and today my body let me know it's too much. I'll be switching to three days with HCT with two days of cardio so I'll get two full days of rest on the weekend.

ZMoberg
08-02-2010, 10:48 AM
That seems like a good idea. True rest is just as important as the work you put in your workouts. Are you trying to cut down or add at the moment?

HomelessTrainer
08-02-2010, 02:37 PM
That seems like a good idea. True rest is just as important as the work you put in your workouts. Are you trying to cut down or add at the moment?

It's not so much cutting back, it's just balancing my work-outs with my life. My job is labor intensive and working out six days a week with working 25 hours is just too much. Plus I have other things I got going on in my life.

You also have to realize that I spend a good 3 hours at the gym, and that includes the ****, showering and shaving process including the workout time plus the extra 30 minutes I take to use the sauna so it burns through my day.

ZMoberg
08-03-2010, 09:57 AM
You almost spend as much time in there in a day as I do all week hah. I understand the crunch of time, believe me. Just all in how bad you want it and making your true priorities rise to the top. Keep up the good work man, I wish I had the cardio part down like you.

HomelessTrainer
08-03-2010, 06:53 PM
Day 18

Tuesday, August 3rd

Weigh In - 206 (afternoon)
Warmed Up for 10 Minutes
Starting with the first exercise top to bottom

Close Grip Bench Press: New PR!
PR = 85

Bar x 6
65 x 6
75 x 6
85 x 6
95 x 6
115 x 6+2+2+2

I did these first to see how far up I could get to on my 6RM. That and I read it was better to do these first, however as you will see below my bench press numbers suffered so I'll be doing these after from now on.

Bench Press:
PR = 150

65 x 6
95 x 6
115 x 6
135 x 6

As you can see I suffered a 15 pound loss, but you live and learn.

Dumbbell Row:
PR = 65

35 x 6
45 x 6
55 x 6
65 x 6+2+2+2

Next time I'm hitting up the 70's.

Military Press:
PR = 85

Bar x 6
65 x 6
75 x 6
85 x 6+2+2+2

Time to add some more weight.

Lat Pull Down: New PR!
PR = 120

75 x 6
90 x 6
105 x 6
120 x 6
135 x 6+2+2+2

Farmers Walks: 55 x 3
Grip Training: 10 pound freeweights

Decent day. Loving the switches from Dips to the Close Grip Bench Press, really noticed a big difference in size and strength. Same with the Chin Ups to the Lat Pull Down. I'm going to try something different with the farmers walks next time. Cardio day is tomorrow

HomelessTrainer
08-04-2010, 02:01 PM
Cardio Day

20 Minute Elliptical Interval Training.
5000M Row Completed 26 minutes 32 seconds (took two quick rests)
20 Minutes in the sauna

Calories Burned = 500-600

Felt good, had to take two rest breaks, one at the 2500m mark and one at the 1000m mark, just a tad tired from yesterday and for some reason my shins are killing me I don't know why.

HomelessTrainer
08-04-2010, 02:04 PM
You almost spend as much time in there in a day as I do all week hah. I understand the crunch of time, believe me. Just all in how bad you want it and making your true priorities rise to the top. Keep up the good work man, I wish I had the cardio part down like you.

When I started this journey I wasn't doing ANY cardio for the first month, then I did a little bit towards the end and realized that I needed to be doing much much more to be successful in my cut, so I'd rather cut back one day of HCT to be able to still pump out good numbers for three days as well as two days of cardio and not tire myself out for work. I'm seeing better results in my body image (not like that matters but I've always wanted to get rid of the five years of bad choices on my gut.)

HomelessTrainer
08-05-2010, 08:05 PM
Day 19

Thursday, August 5th

Weigh In - 204.5 (after breakfast)
Warmed Up for 10 Minutes
Starting with the first exercise top to bottom
PR = Previous Record

Ass to Grass Squats: New PR!
PR = 95

Bar x 6
65 x 6
85 x 6
95 x 6
105 x 6+2+2+2

Getting better, my personal record when I first starting doing partial squats was 115. I think I'll be able to surpass by next week. I'll be satisfied when I hit 135.

Barbell Curl:

40 x 6
50 x 6
60 x 6
70 x 6+2+2+2

Deadlift: New PR!
PR = 225

135 x 6
185 x 6
235 x 6+2+2+2

So I deiced to change my grip on the last set to over/under and boy did it do miracles. I did over/over on the first two sets but I haven't hit failure just yet. Either way I'm happy and will be doing under/over when I'm working on a new PR.

Calf Press: New PR!

270 x 6
360 x 6
450 x 6
540 x 6
590 x 6+2+2+2

Sprinter Crunches: 25, 20, 13
Farmers Walks: 60 x 3 (no towel)

New PR's all around, very excited for that. Definitely will be sticking to the three day cycle. Give's me just enough rest to catch my breath so I can pound out new PR's every time I'm in the gym and that's my goal. I'm also testing out a new diet as well.

Tomorrow is cardio day so I won't bore you with another post but same thing different day.

20 Minute Elliptical Interval Training.
5000M Row Completed

J.C.
08-06-2010, 04:34 PM
Cardio Day

20 Minute Elliptical Interval Training.
5000M Row Completed 26 minutes 32 seconds (took two quick rests)
20 Minutes in the sauna

Calories Burned = 500-600

Felt good, had to take two rest breaks, one at the 2500m mark and one at the 1000m mark, just a tad tired from yesterday and for some reason my shins are killing me I don't know why.

Good work. Do you like the rowing machine? It's my preferred cardio but I haven't used it for ages. I might have to test my 5k time soon...

HomelessTrainer
08-06-2010, 09:43 PM
Good work. Do you like the rowing machine? It's my preferred cardio but I haven't used it for ages. I might have to test my 5k time soon...

I have my 'good' days and my 'bad. It's fine in terms of being part of my cardio routine, but spending 30 minutes on anything get's a tad boring. Like today, I changed it up a bit since I wasn't feeling up for the 5000m. Definitely hit up the 2000m first, it won't look so daunting. :evillaugh:

Today's cardio looked like this:

20 minute Elliptical Interval Training
2000M row Completed In 9 Minutes, 42 Seconds
10 minutes Fat Burner StairMaster
15 minutes in the sauna

J.C.
08-08-2010, 05:39 AM
I have my 'good' days and my 'bad. It's fine in terms of being part of my cardio routine, but spending 30 minutes on anything get's a tad boring. Like today, I changed it up a bit since I wasn't feeling up for the 5000m. Definitely hit up the 2000m first, it won't look so daunting. :evillaugh:

Years ago I did a few sub 7 minute 2ks. There were the most gruelling things I've ever done. I've never known pain like it. 5ks have a different feel to them. In fact the reason I mostly do running now is because of the mental associations I have with the rowing machine. If I ever really push myself I know it will be hell.

HomelessTrainer
08-08-2010, 01:10 PM
So I've been sick since Friday, Haven't hit the gym up since then and probably won't until Tuesday. Missed one Circuit last week so I'll make up for it this week by doing four days instead of three.

HomelessTrainer
08-12-2010, 01:21 PM
Day 20

Monday, August 9th

Weigh In - 206 (after breakfast)
Warmed Up for 10 Minutes
Starting with the first exercise top to bottom
PR = Previous Record

Squats: New PR!
PR = 105

55 x 6
65 x 6
75 x 6
95 x 6
115 x 6

So a bro was watching me and told me I was butt-winking and that I needed to correct my forum. After reading up on it I found out I was going deep instead of watching my form (got lose at the bottom). So next time I'm in doing squats I'll record myself and see what to correct but the main thing I learned is form/keep things tight > depth.

Deadlift:

135 x 6
185 x 6
255 x 3
235 x 3+2+2+2

So I put on too much too soon. Wasn't feeling the best when I was doing these either.

Calf Press:

270 x 6
360 x 6
450 x 6
540 x 6

Barbell Curl:

40 x 6
50 x 6
60 x 6
70 x 6
80+2+2+2

Only way to progress is adding on the weight.

Sprinter Crunches: 3 sets
Farmers Walks:55 pounds x 3 sets

So I'm still recouping from being sick, I was about 75% that day. I ordered some fat gripz for fatbar training, looking forward to those and to correct my squats. I'm definitely a dead lift kind of guy. I'll post a video of me doing them at the end of the week.

HomelessTrainer
08-12-2010, 01:33 PM
Day 21

Wednesday, August 11th

Weigh In - 207 (after breakfast)
Warmed Up for 10 Minutes
Starting with the first exercise top to bottom
PR = Previous Record

Bench Press:

65 x 6
95 x 6
115 x 6
135 x 6
150 x 6+2+2+2

Barbell Press: New PR!
PR = 85

55 x 6
75 x 6
95 x 6+2+2+2

These are by far the worst exercise I'm progressing and it seems normal not to be able to increase as much weight as quickly as one would like. The cluster set is killer, Trying to lift the last cluster set is always the hardest. I'll be lucky if I hit 105 by the end of this program.

Dumbbell Row: New PR!

40 x 6
50 x 6
60 x 6
70 x 6+2+2+2

I want to be able to lift 100 pounds, that would be such an accomplishment.

Close Grip Press:

65 x 6
75 x 6
95 x 6
115 x 6+2+2+2

Not so bad, I can tell that I'll be catching up to my benching numbers pretty soon. Much better then doing dips.

Lat Pull-Down:

75 x 6
90 x 6
105 x 6
120 x 6
135 x 6+2+2+2

Sprinter Crunches: 4 sets (getting easier)
Farmers Walks: 55 pounds x 3 sets

I'll be getting my fat gripz in tomorrow, I won't have time to use them for Fridays workout since UPS won't deliver them until the afternoon but I'll post about them on Saturdays work out. I've read up on A LOT of reviews and they seem fix the kink in the weak link which tends to be one's grip. I've also read to go easy on them when you start otherwise you'll be fixing to being super sore. As far as today went I'm about 85%, hitting new PR's and such. Lat pull down is boring as **** but we don't have a real chin up bar here and I can't do many of them. Eh, at least I feel the burn.

HomelessTrainer
08-12-2010, 01:38 PM
Thursday, Aug 12
Cardio Day

So one of my gym mates suggested that I try out the spinning class, he said I would get a good work out and such. Wow, what a pumping class, time flew by and I was sweating buckets by the end of the class. I wasn't able to hit the highest resistance when she instructed us but I kept up with what I could. That and I didn't want to kill myself since tomorrow is leg day. I'm about at 90% right now, had a few cough ups of mucus but nothing terrible. If anyone wants to change it up and goes to a gym that offers spin classes hit one up.

Spin Class Interval Training (resistance 5-7 out of 10) 45 Minutes
20 minutes in the sauna