View Full Version : HCT-12 Summer Log

06-28-2010, 02:18 PM
Well, after having been a member of this site for 6 months and reading countless articles on training and diet I've decided to try out HCT 12 and see what all the fuss is about. I've been lifting fairly consistently a little more than two years now (started when I went to school) and my routines have mainly consisted of whatever I felt like doing that particular day for that particular body part.

As for diet, I have mainly been just eating whatever was around and at random times during the day throughout those two years as some of you will know, it's pretty hard to maintain a strict or regulated diet at college for monetary and time reasons etc. But now that I'm home from the summer and working 9-3 I can finally get good food (i.e. parents' cooking) pretty regularly so I'm attempting to clean up my diet and set a daily calorie goal of 3300 calories of mostly healthy food in order to bulk my way up to 195 over the next few months.

Anyways, to get back to HCT-12, I settled on the second routine, the 4 day split and will be doing the following exercises on each day. Any comments and encouragements are greatly appreciated :)

A: Weighted Chinups, DB row, BB flat bench, OH BB press, Weighted Dip
B: BB curl, Back squat, Romanian DL, seated calf raise, and weighted crunches

[B]DAY 1 6/27/10
A-Routine-Current Body Weight :176lbs
All weights in pounds

Chins: BWx6, 15x6, 25x6, 35x6+2+2+2

DB Row: 65x6, 75x6, 85x6, 100x6+2+2+2

Bench: 135x6, 155x6, 175x6, 185x6, 195x6+2+2+2
Felt like I could do more on bench but I'm struggling with setting up a proper arch and maintaining it, need to do some work on this

OH press: 45x6, 75x6, 95x6, 115x6+2+2+2
I really struggled with my last set of this benching just makes my shoulders shot, might rearrange so I do this at the end of my workout and give my shoulders a break instead of right after doing bench the +2s were almost impossible haha.

Dips: BWx6, 25x6, 35x6, 45x6, 55x6+2+2+2
these felt really good

My first impressions other than the comments I listed below individual exercises overall were good, I liked doing this routine a lot. The clusters do really force you to dig deep to get them. My only concern is that I'm not doing enough volume at a bigger weight. I want to trust the program but for example I feel like 3 sets of chins ups of 6 reps just isn't enough. Please post way criticisms or encouragements!

Off Road
06-28-2010, 03:31 PM
Good start. If you are working hard enough, it's enough to get the job done.

06-29-2010, 06:24 PM
DAY 2 Routine B 6/29/10

BB curls: Barx10, 65x6, 75x6, 85x6, 95x6+2+2+2
the +2s were really tough here

Squat: 135x10, 165x6, 175x6, 185x6+2+2+2
not big numbers but I never really worked my legs out too consistently :facepalm: However I do enjoy doing squats now and the last set felt really good should be able to do 195 next week

SLDL: 135x10, 185x6, 205x6, 225x6+2+2+2
my only issue with this routine is that I have to do a deadlift type exercise on the same day as squatting. I prefer to do them on separate days so I can maximize the effort i put into each but these stiff legs weren't too bad. Also, are you supposed to have a somewhat rounded back when performing these or an arched back like normal deadlifts? it'd make sense if you weren't because my hams aren't nearly flexible enough for me to touch the ground without straining and my back was looking pretty rounded on most of these

Seated calf raise: 45x10, 90x6, 135x6, 155x6+2+2+2

Weighted Sit-ups: BWx10, 25x6, 35x6, 45x6, 55x6+2+2+2

overall a solid day's workout. quick question also, I was wondering whether it would be ok to only take one day of rest in between a set of AB routines as my gym closes at like 12 on saturday and i prefer to sleep in on the weekend haha...so my workout schedule would be mon: A tues: B wed: rest thurs: A fri: B weekend: rest.
thanks for your posts in advance guys!

Off Road
06-29-2010, 09:39 PM
I'm the same way. My S.l.d.l. takes a big hit after the squats. Props on the great effort though.

07-01-2010, 02:49 PM
Whew I'm glad to be done working out today...I take back what I said about that I didn't think i'd be getting enough volume this workout today killed me haha...it could have been that I challenged myself to work harder or it could be the fact that i was hungover lol...anyway onto the results

7/1/10 - Routine A - BW 175 (-1 from earlier this week :( )

Bench-135x10, 175x6, 185x6, 195x6, 200x6, 205x6+2+2+2
Chest felt great today despite having benched on monday set a new pr with the 205 for 6 was really happy with that

OH press- barx10, 95x6, 105x6, 110x5
completely failed on the last set i think i as just super tired from benching I hate shoulders though, probably because they're my weakest bodypart next to legs :)

Chins- BWx10, 20x6, 30x6+2+2+2

Dip- BWx10, 40x6, 50x6, 60x6+2+2+2
I really wish my gym had a belt with a chain to hang plates off of...I'm getting tired of holding a dumbbell between my legs

DB row- 60x6, 80x6, 90x6, 100x6+2+2+2

07-02-2010, 02:22 PM
7/2/10 - B routine - BW 176

didn't feel good at all today...low energy and lack of motivation

Squat- 135x10, 155x6, 175x6, 185x6+2+2+2

SLDL- 135x10, 185x6, 235x6, 255x6+2+2+2

BB curl- barx10, 75x6, 85x6, 95x6+2+2+2

07-09-2010, 08:35 AM
Unfortunately those are the hardest days, and they come around more often than the great days. Sucks, it should be the other way around. That's why our country is so out of shape though, because they give in on those days. Your numbers are awsome though man, run with it and see what you can do by the end of the summer. Your goals are right around the corner if not already met.

Off Road
07-09-2010, 08:55 AM
Still...despite the low energy, you put up a good workout.