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ZMoberg
07-07-2010, 10:46 AM
Name: Zack Moberg
Age: 24
Height: 6'6"
Weight: 170

Goals: I'm looking to get back over 200lbs, while incorporating some cardio with it. I'm trying to get my strength, cardio, mental well being, and overall health back..

About Me: I've been training on and off for years, but never with a serious or dedicated attitude. I will go hard for 6 months, make great progress and meet a girl, or join a different paintball team, or start working at another bar. Excuse after excuse really. I'm waking up after almost a year of a poor relationship, years of smoking cigarettes, drinking to get drunk, smoking pot and taking pain killers to forget and not feel. At one point I played baseball for Florida State until I tore my rotator cuff and went back to paintball. I need the discipline and routine in my life or else I loose track of everything. I just got out of a relationship and have spent the past 2+ months reflecting and realizing. I'm ready to get my life back on track in the direction that it should have been going all along. Im ready to get me back.

Did I mention that I eat like crap? And barely anything? But I'm working on that, and conciously making myself eat more.

Why HCT-12: I chose this program because I always stuck to the SS method and I was looking for a change. Don't get me wrong, I really enjoyed SS but like I said, if i'm going in a new direction with life, might as well change things up in the gym too.


My previous username was Twirl.

ZMoberg
07-07-2010, 10:47 AM
Reserved.... for photos to come.....

ZMoberg
07-07-2010, 10:58 AM
Wednesdays workout -

Bench Press - 155 x 6 x 2 x 2 x 2

OH BB Press - 100 x 6 x 2 x 2 x 2

DB Rows - 55 x 6 x 2 x 2 x 2

Chins - BW x 6
BW x 6
BW x 6 x 2 x 2 x 2

Dips - BW x 6
BW x 6
BW x 6 x 2 x 2 x 2

Incline DB Press - 45's x 6 x 2 x 2 x 2

Thoughts - The cluster at the end felt pretty good, different, but good. I just posted my top sets... They're all extremely low right now, but I have never gotten serious enough with my diet to get back to the respectable numbers I had before my injury, and "clouded time". Did I grasp this right? Work up to a 6 rep max and add a cluster of 3x2? immediately (or as soon as you think you can)??

Daniel Roberts
07-08-2010, 01:05 AM
Yup, you got it right. Good luck!

Off Road
07-08-2010, 06:51 AM
Nice start. Good luck to you.

ZMoberg
07-08-2010, 08:36 AM
Rest Day

Thoughts -

One word....ouch....It's been months since I've been in the gym and I knew it was going to tickle for a little bit. But when I started getting tight last night, I knew this morning was going to be "special" to say the least. But it's a well rounded ouch hah. I'm excited about this with it being something new and really giving it an honest go as far as rest, supplementation, and calorie intake. We'll see, at the moment i'm just trying to gain any and all weight that I can. I'll worry about that foreign word "cutting" way way down the road. But all in all a great first impression.

ZMoberg
07-08-2010, 08:45 AM
Yup, you got it right. Good luck!


Nice start. Good luck to you.

Thanks guys, it's nice to actually get feedback. I was curious about the incline db, was that picking two from vertical pressing, and I go with one or the other?

Off Road
07-08-2010, 08:57 AM
Try the Db Incline Press for a while. If it works, then great. If you start to see things stall out, then switch to a traditional triceps exercise.

ZMoberg
07-08-2010, 09:21 AM
Cool, thanks man. I'll give it a shot.

ZMoberg
07-09-2010, 08:03 AM
Friday's Workout

Back Squat - 175 x 6 x 2 x 2 x 2

Deadlift - 225 x 6 x 2 x 2 x 2

Seated Calf Raises - 225 x 3 sets to failure

Ab Work - Plank Progressions
Hanging Leg Raises - 8lb med ball between my feet 3 x 15

DB Curl - 35's x 6 x 2 x 2 x 2

Thoughts -
All in all it was a good workout. I went low with the DL's because the 6 is a new number for me and i'm surprised I ramped it up that high. I was just excited about doing them again, I may have jumped to much too early, but I'll keep eating like a mad man and see what happens. I like the all around feeling I get when I leave knowing that I got a well rounded workout. I just need to make sure to keep up the other 75% of it by eating enough. My upper body is still wrecked from wednesday, and I'm sore all over. Now I'm sure I'll be walking funny at work all day tomorrow and tomorrow night.

ZMoberg
07-09-2010, 08:07 AM
Oh and I'm supplementing with whey, creatine mono, fish oils, and a multi. Figured those were pretty much the staples (like the article said). Maybe when I get back on my feet 100% and run out I'll go with nitrean and the other atlarge products, but for now, I have to use what I've got available.

Off Road
07-09-2010, 09:00 AM
Good job on the BIG day.

ZMoberg
07-11-2010, 06:10 PM
Sunday - Rest Day

I really need to start focusing more my out of gym time. Rest and nutrition is at a horrible low on the weekends, I work from 12:30pm - 4 am or so, leaving me to get home around 6am or so. only to do it all over again. I do that every thurs - sat. ( I'm a bartender at a couple bars). I spend a lot of time behind the bar and practicing flair for competition and work. Did I mention its hard as hell to flip bottles or have any kind of stability or finess when you can barely move?

ZMoberg
07-12-2010, 06:01 PM
Monday - Workout A
Weight - 168lbs....

OH Press - 105 x 6 x 2 x 2 x 2

Bench Press - 160 x 6 x 2 x 2 x 2

Chins - BW x 6
BW x 6
BW x 6 x 2 x 2 x 2

Dips - BW x 7
BW x 7
BW x 7 x 2 x 2 x 2

Incline DB Press - 50 x 6
50 x 1
45 x 2 x 2
40 x 2

DB Rows - 60 x 6 x 2 x 2 x 2

Thoughts - I really need to save the dips and chins for last, I think it screwed me on the incline. Everything else went up 5lbs like I wanted and definately had more in me for the OH Press and rows. I'm focusing on my form for my bp right now and did my best to fire my lats, and man are they weak.... The weekends are just hard for me, I know its an excuse. I looked at my legs disgusted today, I look like a crack addict....Oh well time to shut up and eat. I just need to keep focusing on eating enough no matter what.

ZMoberg
07-12-2010, 09:05 PM
I have a question about the deload and time for 15 reps. I assume it's just when you stall out? How long do you do the 15 rep work outs? And when you switch back to the 6 rep sessions what % of your previous 6RM do you start at?

ZMoberg
07-13-2010, 09:49 AM
Tuesday - Rest Day
Weight - 169lbs (before breakfast)

Well, I'm up a whole 1lb from yesterday =). I'd give my diet yesterday a C+ or B-. Could have been better, but could have been a lot worse. I do however feel a lot better compared to last weeks recovery days. Less sore, and a lot more range of motion hah. I can actually get some worth while flair practice in today. You ever tried to catch and throw bottles behind your back and head when you can't lift your arms above your shoulders? Haha, it's a struggle that's for damn sure.

ZMoberg
07-13-2010, 02:37 PM
I have a question about the deload and time for 15 reps. I assume it's just when you stall out? How long do you do the 15 rep work outs? And when you switch back to the 6 rep sessions what % of your previous 6RM do you start at?

Answered my own question about when to implement the deload week. Now about the next cycle. How do I determine what % of the 6RM from the previous cycle to start with? Just where ever I feel comfortable?

ZMoberg
07-14-2010, 10:15 AM
Wednesday - Workout B
Weight - 172lbs....before coffee and breakfast

Deadlift - 235 x 6 x 2 x 2 x 2

BB Curls - 80 x 6 x 2 x 2 x 2

Ab work - Hanging Leg Lifts - 3 x 15

Squats - 165 x 6 x 2 x 2 x 2

Seated Calf Raises - 225 x 3 x failure

Thoughts - Everything felt really good today, I had a lot more left in me for DL's and BB curls for sure. I went down on the squats...I dunno, I just felt weak. I had good form and good drive, but no power this morning. Oh well, more rest and I'll eat more so hopefully next week I can get back up to and over last weeks 6rm. I am starting to eat quite a bit more now. slowly but surely. I give yesterdays diet a B+

Daniel Roberts
07-15-2010, 03:28 AM
Answered my own question about when to implement the deload week. Now about the next cycle. How do I determine what % of the 6RM from the previous cycle to start with? Just where ever I feel comfortable?

No need for maths, just pick up the bar and see where you end up.

J.C.
07-15-2010, 05:27 AM
Hey man, good to see your on track again. Hopefully the exercise routine will give you some stability. And muscle!

ZMoberg
07-16-2010, 05:58 AM
What has two thumbs and woke up weighing 176? This guy..... yea lame I know, but it's a start. Solid 8lbs in a week, granted it's mostly water weight but hell it puts a small smirk on my face.

ELmx479
07-16-2010, 07:45 AM
Great job for deciding to get back into it! Your doing well, just stick with it no matter what. At 6'6'' you have a looooongggg way to move those weights man! I'm 5'11 and feel kind of lanky compared to some people.

Off Road
07-16-2010, 08:07 AM
Good job on the gains. Smirk away, you earned it.

ZMoberg
07-16-2010, 11:02 AM
Friday - Workout A
Weight - 176lbs (before coffee and after morning business)


Bench Press - 165 x 6 x 2 x 2 x 2

OH Press - 110 x 6 x 2 x 2 x 2

Chins - BW x 3 x 7

Incline DB Press - 50 x 6 x 2 x 2 x 2

Dips - BW x 3 x 8

DB Rows - 65 x 6 x 2 x 2 x 2

Thoughts - Today all around felt great. I can't explain how sore I was yesterday and how painful work was haha, but I made it through it and kept eating. All of my lifts went up today which I'm happy about and I could feel I had more in me to go. The DB incline, last workout I had to lower the weight to make the cluster sets, but I made it with the starting weight this time so I'm happy with where I'm going. Although I had to work yesterday I still give my diet a B+, I ate consistantly and a lot so all in all it's a good day.

wreckinthangs'
07-16-2010, 11:41 AM
good work on those gains, eating is the hardest part for me too. keep it up.

Alyion
07-18-2010, 09:20 AM
Strong press workout man, keep it up with the consistent efforts!

ZMoberg
07-19-2010, 07:39 AM
Weekend Review -
Weight - 174lbs....

I give my rest an F, and my diet a D. I ate, but not consistantly. No supplements at all.....and my main source of intake was fast food. I lost 2lbs.....However I did actually get awsome sleep last night finally. Oh well today is a new day, and I'll make up for it this week.

ZMoberg
07-19-2010, 11:03 AM
Monday - Workout B
Weight -174lbs...

Deadlift - 245 x 6 x 2 x 2 x 2

BB Curl - 85 x 6 x 2 x 2 x 2

Squat - 165 x 6 x 2 x 2 x 2

Seated Calf Raises - 225 x 3 x failure

Ab Work - Hanging Leg Raises - 3 x 15
Decline Situps - 3 x 25

Thoughts - Everything felt really good today. I know I have a lot more in me on the deadlift. My squats are still low. But I hit the full set and clusters, and still felt strong. I'll move up in weight for sure on friday. I can tell my core is getting stronger and gaining endurance which is different and good I guess. I'll just keep eating and get some more rest. We'll see where it goes. It feels really good to get back in the gym and I can tell it's starting to change my attitude for the better....slowly. There's more time in between the down times now. I'm headed in the right direction I think.

ZMoberg
07-20-2010, 12:04 PM
Rest Day -

Unfortunately last night I went to the hospital late last night because of an impacted, infected, and cracked wisdom tooth. Let me tell you, that was the worst pain I've ever felt. Needless to say I was in the ER all night, had surgery this morning. Im on pain killers, no sleep, and not hungry....bad day......

Alyion
07-20-2010, 12:07 PM
I feel for you man, stuff like this always sucks and its even worse when its totally out of the blue and not your fault at all. Just remember life throws down a bad one now and then and it means nothing in the grand scheme of things

wreckinthangs'
07-20-2010, 12:14 PM
thats a bummer on the ER trip man. think of it as rest time to make up for the sleep you were lacking. who knows man ive had times when i took a week off from the gym and went back stronger.

Shockone
07-20-2010, 09:31 PM
Hope your recovery goes all right man. Stay motivated and smash some weights!

ZMoberg
07-21-2010, 07:59 AM
Thanks guys, it was only a wisdom tooth but damn if that wasn't the most painful thing i've ever experienced. And I've broken darn near everything with 2 folders full of xray's i've had my fair share of time in the ER. I'm gonna eat some oatmeal, and head to the gym to see how it works out for me.

ZMoberg
07-22-2010, 10:01 AM
Thursday - Workout A
Weight - 173lbs....

Bench Press - 170 x 2 x 2 x 2

OH Press - 115 x 6 x 2 x 2 x 2

DB Incline - 55 x 6 x 2 x 2 x 4

DB Row - 70 x 6 x 2 x 2 x 2

Chins - BW x 3 x 8

Dips - BW x 3 x 10

Thoughts - Today all in all was a good day, I went up in everything which is always a plus. My weight is down, but that's to be expected because I have been on antibiotics and pain medication that makes it difficult for me to eat. On the other hand I have been sleeping pretty well lately so that's an up side to this. I felt like I had a lot more in me on the BP, and the DB Rows. The OH press is coming along nicely too, but the weight I can tell is still heavy for me, so next week I'll probably stall at 120 or 125 for a few workouts. But it's close to my deload anyways so we'll see. Now I just need to keep eating.

wreckinthangs'
07-22-2010, 03:08 PM
nice workout man, all your lifts are coming along. are you doing standing oh press or sitting?

J.C.
07-23-2010, 09:10 AM
Changes in sleep cycles suck. I know because I've suffered these last two weeks because of it. Just stick with the routine and strength and size will come eventually.

ZMoberg
08-01-2010, 09:17 AM
Sunday - Rest Day

I had to go out of town for a few days down south to work, but I still got my wed. and friday workout in so it wasn't a total loss. The diet left a lot to be desired but I weighed myself last night at 178 so it wasn't too horrible. All of my lifts went up minus my OH Press, it stalled but I felt really good by my cluster set felt really good and I feel like it will go up this week for sure. This weekend I was luckily off of all my late night jobs! Which is really strange and rare, but I actually got a good amount of rest this weekend which I think is contributing to my weight gain. We'll see I guess..

ZMoberg
08-02-2010, 11:07 AM
Monday - Workout B
Weight - 179lbs... i'm up almost 10-11lbs.....30 more to go..

Deadlift - 235 x 6 x 2 x 2 x 2

Front Squats - 145 x 6 x 2 x 2 x 2

Ab Work - Hanging Leg Raises - 3 x 15
Plank Progressions - 3 holds x 3 x 45sec. intervals

Calves - 185 x 3 x failure

Hammer Curls - 45's x 6 x 2 x 2 x 2

Thoughts - It was a decent workout...My deadlift was down and I felt outta whack but probably because I didn't warm up enough before I jumped on these. I'll try a little longer warm up routine next time. I feel like I have more in me when I do the cluster sets so I guess I'm finishing too light. Everything else felt good, I have no reason as to why I opted for the fr. squats, but I've always liked them so why not. Concentrated Ab work is still my least favorite part of the workout but I'm feeling more stable in my everyday life so I guess that's playing its part too. Numbers are still really under where I was and where I should be, but it's a start.

I think I'm going to start adding a 20 rep session every other week to supplement. And I'll alternate between Squats and Deadlifts. (thanks to OffRoad for the idea). I've always been curious about these and I guess I'm finally ready to give them a shot. Now do I just pick a weight that I think I can do 20 times? Or do I work up to the 20rm? Still kind of confused about these.

J.C.
08-02-2010, 01:20 PM
Weight - 179lbs... i'm up almost 10-11lbs.....30 more to go..

That's great! Changes already.

[QUOTE=ZMoberg;2364640]
I think I'm going to start adding a 20 rep session every other week to supplement. And I'll alternate between Squats and Deadlifts. (thanks to OffRoad for the idea). I've always been curious about these and I guess I'm finally ready to give them a shot. Now do I just pick a weight that I think I can do 20 times? Or do I work up to the 20rm? Still kind of confused about these.

Weeelll... I started doing 20 rep squats every second or even every third session and I like them a lot. I wanted to improve conditioning and I'd been very curious too. But what are your reasons? There's nothing wrong with curiosity but you've got to remember that less 6rm squat sessions means less opportunities to increase your 6rm squat, which is what should take priority. Also, 20rep squats work precisely because they're a relatively unique exercise that can allow heavy weight AND high repetitions. They're kind of an outlier in the hypertrophy parameters - Daniel touches upon this in his principles article when he mentions Kroc and his Kroc rows.

If you're relatively weak and can't do relatively heavy weight (it's all relative unfortunately) for them you might be better off getting strong first, then using that new strength to later throw some serious weight around for high reps. That's when you reap the rewards.

You want to pick a hard weight that will definitely be a challenge. Maybe pick something that you think you could get 15 on and go for 20. You might be surprised. My first 20 rep experience was using 220 pounds and I got a surprisingly easy 20 (I reckon my max reps for that weight to be 25-30). Then I did 231 next time and it was still doable. Then next time I did 243lbs for 19 and it was a ****ing struggle full of long pauses and deep panting! It was that epic struggle that will have done me good. Interestingly, my 6rm isn't massively higher. At an earlier stage in my training career I'm sure I just wouldn't have had the strength, endurance or mental staying power to do a 20rep squat with meaningful weight. Apparently you want to be doing over 300x20 for full benefit. Which is still a long way off for me.

It's often said you want to pick a weight you thought was your 10rm and then force yourself to do 20. It's that act of using BIG weights for high reps that causes growth. I just re-read the HCT-12 principles section and this basically falls in line with what's in there.

Off Road may have different advice and he obviously knows what he's talking about on the topic, but you could maybe pick a 6rm target, focus on getting there and then work in 20rep squats once you've hit that and are starting to stall. Otherwise you could simply be slowing progress on both fronts. Especially if you are alternating between squats and deadlifts. That sort of thing would only be optimal under different programming.

EDIT - Ha, sorry for the essay! Didn't mean to write as much. I've been doing uni work all day. I was still in quick-writing mode!

Kiff
08-02-2010, 01:34 PM
I have to agree with J.C. Here get a good strong base before you start adding bits you are not sure about, i say this because i am just as tempted myself to be honest ;), especially if you have no specific need or aim from them.

Good sessions mate :)

ELmx479
08-02-2010, 09:12 PM
Great work in here. That sucks about the tooth, I know how you felt.

ZMoberg
08-03-2010, 09:19 AM
Tuesday - Rest Day
Weight - 182lbs...after coffee, and breakfast bar (and after morning business)

Thoughts -

My hip flexors are a little tight today which is ok, I need to work in some stretching on my days off anyway. My flexibility is pretty horrible right now, but getting better. I'm excited to see my weight gain though, it's a good incentive to keep eating and moving forward. I have another 28lbs to go.... Hitting 210 is my goal but I have yet to hold over 200 consistantly even when I was working out and eating consistantly (somewhat...).

JC- Thanks for the reply, you made a lot of really good points and I side with you on where you're going with it. My thought and curiosity with them was to help supplement my appetite really. Just looking for anything to make me grow and put on some weight. But you're right, pushing 115lbs 20x probably won't have the desired affect on someone at such an early stage of strength training. Appreciate your input man, see that's why we have journals on public forums.

ZMoberg
08-03-2010, 09:23 AM
BTW....that's close to 14lbs in about a month.... from 168ish to 182ish. Amazing what happens when we actually start eating, sleeping, and training properly. There's still room for improvement on the diet and rest front, and I'm still smoking which is really holding me back. I'm being very concious of it though and i'm moving in the right direction of quitting. I have quit taking pills completely, cut the drinking waaaayyyyyyyy back (once every other week or so), and rarely smoke pot anymore (couple times a week, on rest days....like today :smoke:). So my body is slowly being rehabilitated back to where it needs to be. Now I just need to completely quit smoking everything and start running instead. My cardio sucks horribly.

motoko013
08-03-2010, 03:58 PM
Damn u gaining weight quick. At 6'6 I bet u can throw it down on the courts. nice progression on the lifts too

ZMoberg
08-04-2010, 10:20 AM
Wednesday - Workout A
Weight - 177lbs....

Bench Press - 175 x 6 x 2 x 2 x 2

OH Press - 120 x 6 x 2 x 2 x 2

Chins - BW x 3 x 8

Incline DB Press - 60 x 6 x 2 x 2 x 2

Dips - BW x 3 x 10

DB Rows - 70 x 6 x 2 x 2 x 2

Ab Work - Plank Progressions x 3 x 3
Hanging Leg Raises - 3 x 15


Thoughts - I was actually amazed at the fact that my lifts went up and how smoothly they all went up. I could have easily had another 5-10lbs on each lift. I really need to start adding weight to my dips and chins. I say i'm amazed because as my weight today shows, I ate and slept like crap yesterday. I ate a small lunch, and completely traded in my snacks and dinner for beer and tequilla....Oh well progression in the weight room is better than progression on the scale at the moment. Next week I do my first deload week, so we'll see what happens. I have my last heavy day on friday which i'm happy that it's ending on Workout B, I miss squatting all the time....

ZMoberg
08-04-2010, 10:22 AM
Damn u gaining weight quick

In the past I tend to linger around and stall at 185 or so. I'm trying to break that habit this time by keeping concious of what I'm doing and eating. I still have a long way to go in the gym to get back to where I was before my last relationship.

J.C.
08-05-2010, 04:38 AM
Small steps man, small steps. Just keep working on things a little at a time, push up some numbers, a few more consistent meals, a little better sleep, a bit less weed... It all adds up. Some people work well by having a complete overhaul but I think it's better in the long run to gradually establish good habits and fall into a good routine. It feels more natural that way.

ZMoberg
08-05-2010, 10:14 AM
Thursday - Rest Day
Weight - 180lbs

Thoughts -

I need to start eating when I first get up, it always helps me to set a pace for the day. But like you said JC baby steps. I know I'm headed in the right direction, I just need to find a lot more self discipline.This morning was the first morning I noticed small changes in my physique (sp?) not much, but again, baby steps. Tonight starts another looonnngggg weekend, My next day off is going to be the following Sunday.....11 days straight and 130hrs not including travel time (probably 20hrs+ will be spent in the truck).... :drooling: crap... Oh well, I'll eat what I can and thank God this is my deload week coming up haha.

Kiff
08-05-2010, 11:12 AM
Great weight gain mate,

Mind posting a days diet?

wreckinthangs'
08-12-2010, 04:39 PM
10 lb weight gain man thats rad