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killiansred
07-11-2010, 03:58 PM
Just joined this forum today because I wanted to the HCT-12 routine and wanted some feedback on the log. A little background on me is I'm a 33 year old married father of 2. Former college football player and current football coach of my son. I love to lift weights and after several year hiatus from the weight room I've been seriously lifting for 2 years. I admit I bounce from program to program but that's just because I get bored easily. My goals right now are to continue to get stronger and build lean mass while keeping bodyfat in check. I'm doing the 3 days a week split and I'll be doing cardio on off days rotating between low and high intensity. Here was today's workout:

Vertical pull (wide grip pulldowns)
warm-up
90x6
110x6
130x6
150x6
170x6 +2+2+2 Easy

Horizontal row (Nautilus seated row)
warm-up
2 plates each sidex6
3 plates each sidex6
4 plates each sidex6
5 plates each sidex6+2+2+2 About right on weight here.

Horizontal Pres (Barbell Incline Bench Steep)
warm-up
115x6
135x6
185x6
205x6 +2+2+2 Easy. Next time will jump up slower and go heavier for final set.

Vertical Press (Nautilus overhead press wide grip)
warm-up
1-45+1-10each sidex6
1-45+1-25each sidex6
1-45+1-35each sidex6
2-45's each sidex6+2+2+2 Easy.

Triceps (Dips)
Bodyweightx6reps
Bodyweight+30lbsx6reps
Bodyweight+50lbsx6reps
Bodyweight+60lbsx6reps
Bodyweight+70lbsx6reps+2+2+2 Weight about right.

All in all good workout. Started to light on a couple lifts but that just means I can progress longer. Workout was pretty quick and I felt good coming out.

HomelessTrainer
07-11-2010, 06:51 PM
Welcome aboard sir. Numbers are looking good. You opting to do squats and deadlifts on the next circuit? It'll be interesting to see how you tag along in this. Keep it up! :)

ZMoberg
07-11-2010, 07:57 PM
Heck of a start man, nice move on the dips and bb incline steep bench.

killiansred
07-11-2010, 09:18 PM
Welcome aboard sir. Numbers are looking good. You opting to do squats and deadlifts on the next circuit? It'll be interesting to see how you tag along in this. Keep it up! :)

I'll be doing squats and Romanian dead lifts, thanks for stopping in.

killiansred
07-11-2010, 09:20 PM
Heck of a start man, nice move on the dips and bb incline steep bench.

Thank you. I definitely have much room for improvement.

ZMoberg
07-13-2010, 09:53 AM
It's all about the squats! Looking forward to seeing the session tonight man

killiansred
07-14-2010, 07:15 PM
Squat
warm-up
135x8
185x6
225x6
275x6
295x6+2+2+2

Romanian deadlifts
135x6
185x6
225x6
275x6+2+2+2

Ez bar curls
45x8
65x6
85x6
95x6
115x6+2+2+2

Thinking about tweaking some things just a bit. Knee really flared up during squats, old football injury that never really goes away:(

ZMoberg
07-15-2010, 06:11 AM
Do you use wraps by chance? Number number on the squats man. Keep it up.

Off Road
07-15-2010, 07:07 AM
Strong sessions. Great start.

On the squat, how's your form? Are you sitting back when you start the movement?

killiansred
07-15-2010, 09:06 PM
No wraps just some knee sleeves to keep the knees warm.
I do sit back into the squats but no matter what I try sometimes they just hurt. I should probably just stop squatting but I'm not ready to give them up quite yet:)