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View Full Version : Alyion's weak attempt at HCT-12!



Alyion
07-10-2010, 05:14 AM
Hey all, after running SS for a while (and messing up the progression through injury ;)) I've decided to give HCT-12 a go. Im gonna run this log for the first 4 week cycle, and if then if I like it probably start a fresh log for the second cycle.

Decided on the 4 day A-B-A-B, with 2 cardio sessions on my off days.

I'm currently 6'2 and weighed 195 this morning, I have a long term goal of 220.

Diet will (eventually) be 16x220 = 3500 calories, making sure I eat at least 200gs of protein and 80 grams of fat a day, but ill probably start at around 3200ish~

And of course im gonna start as light as possible at first ;)

Workout A

Lat pulldowns (the weight plates aren't marked!) im gonna guess they are around 5kg each?

2 platesx6
4 platesx6
6 platesx6
8 platesx6
10 platesx6 (felt heavy)
11 platesx6 + 2+2+2

Barbell Row (used a surpinated grip to try and reduce cheating with my back)

45lbx6
65lbx6
75lbx6
85lbx6
90lbx6
100x6
110x6 +2+2+2

Bench Press

45lbx6
65lbx6
75lbx6
90lbx6
110lbx6
120lbx6
125lbx6
135lbx6 +2+2+2

Press

45lbx6
60lbx6
70lbx6
80lbx6
90lbx6 +2+2+2

Dips (close grip)

Assist + 7 platesx6
Assist + 6 platesx6
Assist + 5 platesx6 +2+2+2

Finished with 10 mins cardio

Overall, I was pretty surprised by how intense the routine was, given how I was starting supposedly 'light' :p, I think i'm to used to running SS with 5mins of rest in between sets, still plenty of room to get stronger anyways!

Workout B tomorrow anyways!

Alyion
07-11-2010, 04:12 AM
Sore as hell in my upper body today strangely - not use to the shorter rest periods and increased volume I guess ;)

Ate about 3250ish cals yesterday - I'll post up my average diet now and then

Workout B

Squats

45lbx6
90lbx6
135lbx6
180lbx6
225lbx6
270lbx6 +2+2+2

Deadlifts (1x5, working back up from injury)

135lbx5
225lbx5
280lbx5

Calf Raise Machine

50kgx6
60kgx6
75kgx6
85kgx6
95kgx6 +2+2+2

Bicep Curls

45lbx6
70lbx6
75lbx6 +2+2+2

Abs

BWx6
BWx6
5lbx6
10lbx6 +2+2+2

Finished with 10 mins cooldown on stairmill

HomelessTrainer
07-11-2010, 12:14 PM
Get off that assisted dip machine, looking at your numbers it doesn't look like you even need to be on there so you're not doing any favors in terms of strength building. And a simple way to check the weight of the plates would be to hold one while on the scale and just subtract your base weight.

Looking good though keep up the pace!

Alyion
07-11-2010, 11:33 PM
Thanks for the response, I mean that I had 5 plates assistance ;)

I can't take out the plates to weigh them, they are behind a screen, like the plates at a cable station, but thanks for reading!

Alyion
07-12-2010, 05:57 AM
Off day so nothing fancy, just did a quick 3 mile run this morning. I wanted to go the gym for 20 mins in the afternoon as well to do some complexes or something but I just feel to tired which brings me to:

ZMA - What. The. ****?

I thought i'd try some out of sheer curioustiy and the last 3 nights i've had the craziest, vivid lucid dreams ever! I actually look forward to sleep knowing im gonna be doing something else crazy in my head :). However i've also woken up with a mild headache in the mornings and feel pretty run down and tired the rest of the day, which I don't think is what is meant to happen. Any input would be helpful.

Thanks

ZMoberg
07-12-2010, 09:09 PM
What are you doing as far as your core workout? And ZMA?

Alyion
07-12-2010, 11:35 PM
If you mean my ab workout, my gym has a weighted ab chair.

zma is http://en.wikipedia.org/wiki/ZMA_%28supplement%29 and is meant to aid sleep and recovery. I only tired it because it was on offer last time i bought whey

Alyion
07-13-2010, 05:56 AM
Workout A

Lat pulldowns

2 platesx6
4 platesx6
6 platesx6
8 platesx6
10 platesx6
11 platesx6
12 platesx6 + 2+2+2 PR

Barbell Row

45lbx6
65lbx6
75lbx6
85lbx6
90lbx6
100x6
110x6
115X6 +2+2+2 PR

Bench Press

45lbx6
65lbx6
75lbx6
90lbx6
110lbx6
120lbx6
125lbx6
135lbx6
140lbx6 +2+2+2 PR

Press

45lbx6
60lbx6
70lbx6
80lbx6
90lbx6
95lbx6 +2+2+2 PR

Dips (close grip)

Assist + 7 platesx6
Assist + 6 platesx6
Assist + 5 platesx6
Assist + 4 platesx5 (Then some very bad) +2+2+2

Finished with 10 mins cardio

Hit some easy PR's today given how its only my 2nd workout, I was surprised my dips actually felt easier than last time even though I didn't hit any set in stone PR - i'll smash it next time!

ZMoberg
07-13-2010, 09:41 AM
Great job on all the PR's man! Keep it up. Why the lat pulldowns and no chins? Have you ever tried olive leaf extract? It's a natural supplement that helps you maintain sound sleep throughout the night.

Alyion
07-14-2010, 05:17 AM
Thanks for reading! I wanted to do pulldowns as opposed to pullups as I felt that they might interfere too much with my bench and press and am more interested in getting those numbers back up,

Never tried olive leaf extract before, i've never really used a lot of supplements (just fish oil/multi/whey and creatine) but I wanna start branching out and trying some (although it might just be a waste of money ;))

Workout B - some more PR's again today (although im being a bit cheeky -i've lifted heavier in the past, but on a different rep range and bodyweight) so im trying a new 'clean' slate with this routine

Squats

45lbx6
50lbsx6
95lbx6
140lbx6
185lbx6
225lbx6
275lbx6 +2+2+2 PR - Surpised how heavy these felt!

Deadlifts (1x5, working back up from injury)

135lbx5
230lbx5
285lbx5 PR

Calf Raise Machine

50kgx6
60kgx6
75kgx6
85kgx6
102.5kgx6 +2+2+2 PR

Bicep Curls

45lbx6
70lbx6
75lbx6
80lbx6 +2+2+2 PR

Abs

BWx6
BWx6
5lbx6
10lbx6
15lbx6 +2+2+2 PR

Finished with 10 mins cooldown on stairmill - calfs weren't happy!

Off Road
07-15-2010, 07:22 AM
You are doing well and exceding yourself every workout. Nice job.

Alyion
07-16-2010, 02:54 AM
-Off Road

Thanks for reading - you're really smashing those squats man!

Quick update

Thrusday was a simple ~30 mins of cardio
10 mins of running at 7min mile
10 mins of rowing (2450 meters)
10 mins of some new grappling machine our gym has (which simulates rope climbing), level 6 of 8 - did 4.94 meters? (I guess meters?)
http://www.exercise.co.uk/the_grappler.products/use.id.5.item_id.781.dept.1.cat.23/
3x30 barbell step ups with 115lbs - I wanted to do the bear, but my quads were still sore! (getting use to the higher volume and lower rest I think)

Today is friday, I have a day off work so im taking the day totally off and am just gonna laze around ;)

Alyion
07-17-2010, 05:20 AM
Week 2 - weighed in at 195.5lbs - a 1/2 lb weight gain whilst eating (on average) about 3200-3300ish calories a day - i'll probably keep up with this number for the time being as it's only been a week.

Workout A

Lat pulldowns

2 platesx6
4 platesx6
6 platesx6
8 platesx6
10 platesx6
11 platesx6
12 platesx6
13 platesx6 + 2+2+2 PR (felt as though I was pulling with my arms too much - may keep the weight the same next workout)


Barbell Row

45lbx6
65lbx6
75lbx6
85lbx6
90lbx6
100x6
110x6
115X6
120X6 +2+2+2 PR

Bench Press

45lbx6
65lbx6
75lbx6
90lbx6
110lbx6
120lbx6
125lbx6
135lbx6
145lbx3
--rest
145lbx3
--rest
145lbx3
135lbx6 +2+2+2

(Not happy with this, wasn't feeling it at all - kept losing my arch and just couldn't bang those extra 3 reps out each time. I'll try again on tue and if not I will probably start microloading 1/2kg jumps a side)

Press

45lbx6
60lbx6
70lbx6
80lbx6
90lbx6
100lbx6 +2+2+2 PR

Dips (close grip)

Assist + 7 platesx6
Assist + 6 platesx6
Assist + 5 platesx6
Assist + 4 platesx6 then failed on my first cluster :( - still slightly better though

Finished with 10 mins cardio

Bit of a mixed workout. As long as I hit some form of PR every workout im not too bothered though, it is after all the small things that ultimately add up.

Im not happy with my bench press either, it seems as though everyone is benching 200lb plus and even when I was squatting 320 at the end of SS, I was still only doing 180 :( - gotta keep trying though - just felt like venting a bit ;)

Alyion
07-18-2010, 04:41 AM
Workout B

Squats

45lbx6
55lbsx6
100lbx6
145lbx6
195lbx6
235lbx6
280lbx2 - felt like a ton!
----rest
280lbx2 - not feeling it
---rest
235lbx6 2+2+2 - demotivated at this point so I just did these

Deadlifts (1x5, working back up from injury)

135lbx5
230lbx5
290lbx5 PR - hell bent on this after the squats

Calf Raise Machine

50kgx6
60kgx6
75kgx6
85kgx6
102.5kgx6
110kgx6 +2+2+2 PR

Bicep Curls

45lbx6
70lbx6
75lbx6
80lbx6
85lbx6 +2+2+2 PR


Abs

BWx6
BWx6
5lbx6
10lbx6
15lbx6
20lbx6 +2+2+2 - I wasn't really sure on these, I think I was using too much body language and swinging, it was a weight PR, but im not happy to call it one, I may change exercises on this if I can't keep strict (weighted ab chair)

Finished with 10 mins cooldown

I wasn't happy with the squats today, I suppose it's wishful thinking that I can add 5lbs a workout all the time - especially when deadlifting heavy x2 a week and being close to 3 plates, I think im starting to understand the idea of self regulation on this routine - as long as I hit some kind of PR every session I honestly can't complain though.

Alyion
07-19-2010, 06:00 AM
Monday - Off day so I just did some cardio - wanted to go do some intervals, but it was raining :( so I went the gym instead

10 mins on that grappler rope machine I was talking about (500 m? in 10 mins - a PR I guess?! on level 6 of 8)
10 mins rowing - 2450~ meters
10 mins stairmill - level 20 of 20 and climbed 110 floors
10 mins grappler, level 7 of 8 - 420 m, ill try and get more next time

Felt a bit crappy at the idea of doing all slow machine based cardio, but I figure if I stay away from the bikes and cross trainers and use resistance based pulling stuff it won't be a total waste ;)

ZMoberg
07-19-2010, 11:14 AM
Man even your cardio days are strong. Keep it up man, your squats are still astounding.

Alyion
07-20-2010, 05:27 AM
Workout A

Lat pulldowns - placed a 1.25kg above the handle!

1.25kg+2 platesx6
1.25kg+4 platesx6
1.25kg+6 platesx6
1.25kg+8 platesx6
1.25kg+10 platesx6
1.25kg+11 platesx6
1.25kg+13 platesx6 + 2+2+2 PR

Barbell Row

45lbx6
65lbx6
75lbx6
85lbx6
90lbx6
100lbx6
110lbx6
120lbX6
130lbx6 +2+2+2 PR

took a 10lb jump today, instead of doing my previous PR +5lbs, felt okay, but I mayyyyyy have done 4 clusters instead of 3 because I switched off and lost count!

Bench Press

45lbx6
65lbx6
75lbx6
90lbx6
110lbx6
120lbx6
125lbx6
135lbx6
145lbx4
rested
145lbx5 (argggh!) +2+2+2

Man my bench sucks! the first attempt at 145 was going great, but I lost my arch after the 4 rep and totally flattened my lower back which pissed me off no end. Did another set and managed only 5, so I took a rest and just did the clusters anyway - I'll smash it sat and probably start with 1/2kg jumps from then on.

Press

45lbx6
60lbx6
70lbx6
80lbx6
90lbx6
95lbx6
100lbx6
105lbx3*
105lbx6 +2+2+2 PR

*Had to fight for these, the gym ceiling tiles are too low and are normally pushed up (due to pressing!) but someone had 'fixed' them today, so I had to stop mid set to push them back in - being 6'2 sucks

Dips (close grip)

Assist + 7 platesx6
Assist + 6 platesx6
Assist + 5 platesx6
Assist + 4 platesx6 +2+2+2 PR

Finally got a ful set + clusters, hard as hell but an improvement nonetheless!

Finished with 10 mins cardio

Off Road
07-20-2010, 06:38 AM
PRs everywhere...be proud of that...good progress.

ZMoberg
07-20-2010, 11:56 AM
PR's are always a positive man. You're focusing on the wrong things with the BP numbers man. Focus on your form and YOUR workout, not the numbers and what others are pressing. Try doing your BP first, drop the lat pulldowns and the assisted dips.... go for the real thing, just do them at the end of your workout. Get your big lifts done first, and you'll find out what works for you, what order you do your lifts so that when it comes to the big ones you're not burnt.

Alyion
07-20-2010, 12:04 PM
Thanks for the advice, yea I know its all a part of the big picture, i'll probably never be a massive bencher but I shouldn't complain because I am getting better after all!

I suppose the log would be boring though if it was just PRs every time ;)

Shockone
07-20-2010, 02:08 PM
Congrats on the PR's man! Workout looking wicked! Best of luck

wreckinthangs'
07-20-2010, 04:31 PM
good job on those prs. keep up this intensity and your bench will be above 200 before you know it.

Alyion
07-21-2010, 05:18 AM
Workout B

Squats

45lbx6
55lbsx6
100lbx6
145lbx6
195lbx6
235lbx6
280lbx6 +2+2+2 PR


Deadlifts (1x5, working back up from injury)

135lbx5
230lbx5
295lbx5 PR

Calf Raise Machine

50kgx6
60kgx6
75kgx6
85kgx6
102.5kgx6
110kgx6
117.5kgx6 +2+2+2 PR

Running out of room with the weight stack on these, might have to ghetto it on a smith machine in the future

Bicep Curls

45lbx6
70lbx6
75lbx6
80lbx6
85lbx6
90lbx6 +2+2+2 PR


Abs

BWx6
BWx6
1kgx6
2kgx6
3kgx6
4kgx6
6kgx6 +2+2+2 - Not happy with this exercise, i'm cheating too much the machine is like this (http://www.fitness-superstore.co.uk/abdo_machines/bodysolid_ab_crunch_bench_grey/9286_p.html)
but I think I push too much with my arms - I can see me doing another exercise if I do a second cycle

Good session today, strength gains seem to be coming slower than SS I must say, but I feel as though my upper body gets a better workout with this routine - and the gains are still coming after all

Cleric
07-21-2010, 06:30 AM
Good job man, your hitting so many PR's after injury its unbelievable. (not saying that i don't believe you)

Alyion
07-21-2010, 09:57 AM
Lol thanks. I actually injured my back some 2 +months ago now, couldn't deadlift/squat for a solid 2 weeks then had to rebuild my deadlifts back up. It's annoying, but its either start up again or never deadlift ever ;)

Alyion
07-22-2010, 07:51 AM
Cardio today, wanted to do some interval runs in the morning but it was raining - again! Left me no choice but to hit the gym again

10 mins rope machine level 7/8 400meters (bit less than last time sadly)
10 min row 2500 meters (A PR on my rowing today, made me feel happy, I probably could of got 50 more meters out of it but the goddamn computer flopped down at the 8 min mark I **** you not and I had to adjust:mad:!)
10 min stairmill level 20/20 climbed 117 floors
then some barbell step ups 3x30 with 135lbs

Off Road
07-22-2010, 08:04 AM
That's a pretty intense conditioning session. Greatb job.

Alyion
07-24-2010, 05:17 AM
Weighed in today at 198.5 - which is 3 pounds higher than last week. Most probably due to water unless my maintenance has dropped to 1750 calories a day ;), i'll run my diet for another week and adjust if need be.

Just throw down my ave. diet for the last week. I ate 4 solid meals, making sure I got 50g of pro and 20g of fat min, I also snacked on fruit here and there

1
2 eggs
2 bacon
chicken breast
green veggies
fruit

workout

2
lean meat
fat source (nuts or an oil, 3 eggs sometimes)
salad
veggies or small amount of starch (small bit of pasta or white beans etc)

3 - whatever my parents make (living at home - at 22! :)) Usually a big meal though, if it looked small, then I would add extra meat or have a protein shake with it as a drink

4
lean meat
2/3 eggs - some nuts to make up any more fat
3 pieces of fruit

Each meal tends to be around 7/800 calories and I averaged 3250 for the week.

Anyways,,,,


Workout A - changed the order up today and I instantly regretted it lol

Bench Press

45lbx6
65lbx6
75lbx6
90lbx6
110lbx6
120lbx6
125lbx6
135lbx6
145lbx5 - nope
-rest
145lbx4 - weaker!!!
-rest
140lbx6 +2+2+2

Pissed off no end with this, Im gonna start with 1/2kg jumps from now on, I seem to just be spinning my wheels

Press

45lbx6
60lbx6
70lbx6
80lbx6
90lbx6
100lbx6
110lbx3
100lbx6 +2+2+2

Weak on these as well, not switched on at all today, just had no strength


Barbell Row (used a surpinated grip to try and reduce cheating with my back)

45lbx6
65lbx6
75lbx6
85lbx6
90lbx6
100lbx6
110lbx6
120lbx6
130lbx6
135lbx6 +2+2+2- PR! - finally a damn improvement after the previous two sucky exercises!

Dips (close grip)

Assist + 7 platesx6
Assist + 6 platesx6
Assist + 5 platesx6 +2+2+2 - by now I just had no drive at all, just wanted to get a decent movement from these

Lat pulldowns

2 platesx6
4 platesx6
6 platesx6
8 platesx6
10 platesx6
11 platesx6 + 2+2+2

Finished with 10 mins cardio

Bad session on the presses, i'll probably leave the order as it was - Really though I simply wasn't recovered for whatever reason today, I still made an improvement, and it was still an intense (and frustrating!) workout

thanks for reading!

Alyion
07-25-2010, 03:19 AM
Sunday - decided to take the day off, I was sick as a dog yesterday evening (must of ate something bad) and still don't feel 100%. Figured with it being squats and deadlifts it would be better to smash it tomorrow as opposed to having a potential ****tier workout today.

Alyion
07-27-2010, 05:57 AM
Update time!

Sick on sat/sun/mon due to I would guess food poisoning, **** sucks and couldnt work out - went the gym today, but I wasn't keen on the idea of wearing a tight weight belt and doing squats and deadlifts so I hit workout A again.

Workout A

Lat pulldowns

2 +1.25kg platesx6
4 +1.25kg platesx6
6 +1.25kg platesx6
8 +1.25kg platesx6
10 +1.25kg platesx6
11 +1.25kg platesx6
12 +1.25kg platesx6
13 +1.25kg +0.5kg platesx6 + 2+2+2 PR

Bench Press

45lbx6
65lbx6
75lbx6
90lbx6
110lbx6
120lbx6
125lbx6
130lbx6
142lbx5 - tried to microload, not happening at all :(
--rest
142lbx4 - weaker than before
--rest
137lbx6 +2+2+2 - and these felt probably 10 times harder than they should of been!


Press - Had to clean them as the squat rack was taken (by squats no less, so I couldn't complain)

45lbx6
60lbx6
70lbx6
80lbx6
90lbx6
100lbx6 +2+2+2

Barbell Row

45lbx6
65lbx6
75lbx6
85lbx6
90lbx6
100x6
110x6
115X6
120X6
125lbx6
130lbx6
140lbx6 +2+2+2 PR - swung with my back too much, wasnt happy really

Dips (close grip)

Assist + 7 platesx6
Assist + 6 platesx6
Assist + 5 platesx6 +2+2+2 - I just felt tired as hell this point and just did these

10 mins of cardio to finish.

...I hope it was the fact i've been ill, but it seems as though im getting weaker! I kept my eating up since sat and got 1/2 decent sleep so I hope its just a small bump in the road really, I just gotta keep my sleeping and eating and resting right and I should be back to normal in no time. Still my lat pulldowns were better!

Bradruss
07-27-2010, 11:10 AM
It will be the illness, wipes your strength out, rest and eat and you'll bounce back.

Good workouts going on

Alyion
07-28-2010, 04:24 AM
Another day were I just wasn't feeling it.

Went in and just did some squats 3x5 with 225lbs, then I did some curls to feel like a bro.

I think i'll leave this routine for a while and go back onto SS programming. I think it would be better to ride linear progression to get my big 3 numbers back to what they use to be, then go on from there. I feel more as though I am 'working out' as opposed to training.

I just feel as though I can get better strength progression on SS again, this is probably a bit too advanced for me right now, but I really don't wanna sound like some program hopper who will just spin his wheels...