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Shockone
07-19-2010, 07:46 PM
Hey all!

First post for anything of this sort, but figured I'd start a journal on here as liked the fact that this site isn't packed full of BS articles like all the others!

I've started HCT-12 (Program Two: A-B-A-B) as of yesterday, will aim for 2 cardio sessions on off days, A - Monday, B - Tuesday, Wednesday off, A - Thursday, B - Friday

A bit about me
I've been training on and off for a few years but never really managed to get where I wanted to be. Have gained about 30 pounds all up but really want to get size and strength up! I've only just started to keep my diet decent so now just need to follow a decent routine! Feel free to send out any feedback my way :)

STATS 19/07/2010

AGE: 23
HEIGHT: 5'9
BW: 77kg (170 lbs)
BF %: 15% (Estimate)

1RM (Estimate)
BENCH: 65kg (145 lbs)
SQUAT: 92kg (205 lbs)
DEADLIFT: 78kg (175 lbs)
DBL PRESS: 25kg (55 lbs)
BB ROW: 45kg (100 lbs)

CURRENT SUPPLEMENTS
SciFit Kre-Alkalyn Powder
SciFit Glutamine Powder
HMB
PVL Whey Maxx (Crap protein - hard to mix but tastes good)
Multi-Vitamin (Will be replaced with Opti-men after payday)
USPLABS jack3d


Workout A

Warmup - 10 mins elliptical, arm swings, explosive pushups

Pull-ups

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

(These were a bit easy - will try adding weight next time but was on the high bar so was a bit awkward)

Barbell Row

44lbs x 6
55lbs x 6
77lbs x 6 + 2 + 2 + 2

Bench Press

66lbs x 6
88lbs x 6
110lbs x 6
121lbs x 6 + 2 + 2 + 2

DBL Press
27lbs x 6
33lbs x 6
38lbs x 6
44lbs x 6 + 2 + 2 + 3

Close Grip Bench
44lbs x 6
66lbs x 6
88lbs x 6 + 2 + 2 + 2

SUMMARY - A
Wow! Awesome workout, everything felt focused and quick, I wanted to go heavier on some of my lifts but thought I'd watch my form and take it easy. Day after everything feels tight but not too sore, and just want to keep eating! Might change order of some of the exercises, maybe bench first.

wreckinthangs'
07-20-2010, 12:24 AM
good luck man, i just started this today as well. for the pull ups you could look into using a dip belt to add weight.

ZMoberg
07-20-2010, 12:00 PM
Welcome aboard man, hopefully you stick to the program because you will see the results your looking for. I would assume that with your squats being where they are, I would figure that your deadlift would be higher.... can't wait to see your workout B day.

Alyion
07-20-2010, 12:05 PM
Good start to the workout, looking forward to see you smash some PR's!

wreckinthangs'
07-20-2010, 04:27 PM
how do you like jack3d as a pre workout? ive heard good things about it but ive also heard that you build a tolerance to it.

Shockone
07-20-2010, 06:14 PM
how do you like jack3d as a pre workout? ive heard good things about it but ive also heard that you build a tolerance to it.

Jack3d has been an awesome pre-workout supp, I train after work so I'm not always feeling energetic once I get to the gym but 2 scoops gives me a good kick in the butt. Leaves you feeling pretty wired by the end of a workout but if your having trouble pushing through your exercises I'd recommend it. Tolerance levels do build up a bit once you get to the end of the tub but I've been using it for about a month now on training days and still feels the same as my first time. I used to use superpump but in terms of cost and overall effectiveness jack3d is better :strong:

Shockone
07-20-2010, 07:11 PM
WORKOUT B

Was in a bit of a rush to get through this workout as had to be out of the gym quick for a family dinner so may have had an impact on some of my lifts.

Warmup - 10 mins elliptical, free squats (Need to do a proper warmup, but was in a rush)

Squats

44lbs x 6
88lbs x 6
132lbs x 6
176 x 6 + 2 + 2 + 2 (PR)

Phew! The clusters were pretty tough, looking forward to adding a few pounds on next time as felt I could have done more

Deadlift (These are a bit weak at the mo due to a lower back injury a few weeks ago)

44lbs x 6
88lbs x 6
154lbs x 6 + (143lbs) 2 + 2 + 2

(Disappointed for this exercise, think my grip needs work, my form got pretty sloppy and felt like my left side was giving way on the last rep of 6 so I took off the 2.5kg plates down to 143 for the clusters at the risk of injury.)

Seated Calf Raise

44x 6
88 x 6
132 x 6
154 x 6

Bicep Curls

22 x 6
44 x 6
66 x 6 + 2 + 2 + 2

Didn't have time to do abs so will do it today after cardio.

Shockone
07-20-2010, 07:25 PM
good luck man, i just started this today as well. for the pull ups you could look into using a dip belt to add weight.

Thanks wreckin! Yea never used a dip belt before but will give that a go or just chuck a dumbel between my ankles

Shockone
07-20-2010, 07:54 PM
Welcome aboard man, hopefully you stick to the program because you will see the results your looking for. I would assume that with your squats being where they are, I would figure that your deadlift would be higher.... can't wait to see your workout B day.

Thanks ZMoberg! Enjoying the program so far, hope to see the lifts go up! My deads are pretty weak at the moment... will be going pretty low until back is better, need to work on my technique a bit more.

Shockone
07-21-2010, 09:55 PM
22-07-2010 DAY OFF

20 minute run

ABS
Super-Set
3 x Decline situps with 5kg medicine ball behind head
3 x Captains chair
3 x Side dumbell crunches

Now off for second A day! Not sure if body is ready for it - anyone know if 2 days is enough recovery time to do another A day?

Off Road
07-22-2010, 08:08 AM
Nice job on the 20th. The grip has a big impact on the deadlift. When the grip starts to slip, then the form starts to break down. That's probably the best time to shut it down before injuries happen. I'd suggest using straps on your top set or including some grip work in your routine.

Shockone
07-23-2010, 05:04 PM
Workout A: 22.7.2010

Pullup: BW x 6, 5kg x 6 + 2 + 2 + 2
Barbell Row: 55 x 6, 66 x 6, 80 x 6 + 2 + 2 + 2 PR
Bench Press: 44 x 6, 66 x 6, 100 x 6, 127 x 6 + 2 + 2 + 2 PR
Dumbbell Press: 27 x 6, 33 x 6, 38.5 x 6, 50 x 4, 44 x 6 + 2 + 2 + 2
Close Grip Bench: 44 x 6, 66 x 6 , 88 x 6, 99 x 6 + 2 + 2 + 2 PR

Shockone
07-23-2010, 05:08 PM
Workout B: 23.7.2010

Squat: 88x6, 110x6, 165x6, 187 x 6+2+2+2 PR
Seated Calf Raise: 44x6, 88x6, 132x6, 165x6+2+2+2 PR
Deadlift: 44x6, 88x6, 132x6, 165x6+2+2+2
EZ Curl: 44x6, 66x6, 77x4, 66x6+2+2+2

wreckinthangs'
07-26-2010, 03:20 PM
nice job on those PR's. keep up the hard work.

Shockone
07-27-2010, 09:12 PM
Workout A: Week 2 - 27th July 2010


Woop! More PR's!!

Pullup: BWx6, BWx6, BWx6, 5x6+2+2+2
Barbell Row: 44x6, 55x6, 77x6, 88x6+2+2+2 PR
Bench Press: 44x6, 66x6, 88x6, 110x6, 132x6+2+2+2 PR
Dumbbell Press: 27x6, 33x6, 44x6, 49.6x6+2+2+2 PR
Close-Grip Bench: 55x6, 77x6, 88x6, 105x6+2+2+2

Shockone
08-01-2010, 08:36 PM
Been out of action for half the week with the flu but just getting over it now so back into it today.

Workout B from 28.7.2010 - 77.9kg

Squats: 88x6, 110x6, 143x6, 195x6, 193x6+2+2+2 PR
Seated Calf Raise: 44x6, 88x6, 143x6, 165x6+2+2+2 PR
Deadlift: 44x6, 88x6, 132x6, 154x6, 170x6+2+2+2 PR
Bicep curl: 44x6, 55x6, 66x6, 77x6+2+2+2

Abs (going to start doing these on A workout as am usually too fu*ked to do a proper ab workout after squats and DL's :)

ZMoberg
08-02-2010, 11:43 AM
Nice job on all of the PR's lately man, keep it up. Glad to hear your getting rid of the flu, that stuff sucks the life out of you. How's your back feeling?

Shockone
08-03-2010, 06:20 PM
I did an A workout while I was still sick on Saturday so started Monday on B day

Looks like my strength is down after the flu, so increasing the calories and trying to gain it back.

B Day - 2.08.2010

Squats: 88x6, 132x6, 154x6, 176x6+2+2+2 (Way down since last week, just didn't have the energy to do heavier)
Seated Calf Raise: 44x6, 88x6, 154x6, 176x6+2+2+2 PR
Deadlift: 44x6, 88x6, 154x6, 176x6+2+2+2 PR
EZ Bar curl: 22x6, 44x6, 66x6+2+2+2

Deadlift is feeling stronger, struggling with the squats though.

Shockone
08-03-2010, 06:24 PM
A Day - Tuesday 3.8.2010

Pull-up: BWx6, BWx6, BWx6+2+2+2
BB Row: 44x6, 55x6, 77x6, 88x6+2+2+2
Bench Press: 44x6, 88x6, 110x6, 132x5, 127x6+2+2+2
DBL Press: 27x6, 33x6, 44x6+2+2+2
Close Grip: 44x6, 66x6, 99x6+2+2+2

Not Breaking any PR's this week :(

Shockone
08-03-2010, 06:28 PM
Nice job on all of the PR's lately man, keep it up. Glad to hear your getting rid of the flu, that stuff sucks the life out of you. How's your back feeling?

Cheers dude! Yeah it sucks when you're just starting to see progress too! Back is feeling a lot stronger now that iIve been focussing on my form with the DL, still along way to go though! Good work on the weight gain! whats your diet like?

Shockone
08-05-2010, 09:22 PM
B Day - 5.08.2010

Calf Raise: 66x6, 110x6, 154x6, 198.4x6+2+2+2 PR
Squat: 88x6, 132x6, 154x6, 176.3x6, 198.4x6+2+2+2 PR
Deadlift: 88x6, 110x6, 132x6, 154x6, 187.4x6+2+2+2 PR
Cable Curls: 23x6, 43x6, 47x6, 52x6+2+2+2 (not sure of weight)

Abs:
Rope Crunches: 4xfailure
Side oblique raise: 2xfailure
Captains Chair: 2xfailure

Shockone
08-11-2010, 01:57 AM
A Day - 9.8.2010

Pull-ups: BWx6, BWx6, 5.5x6, 11x6+2+2+2
BB Row: 44x6, 66x6, 88x6+2+2+2
Bench: 44x6, 66x6, 88x6, 110x6, 126.5x6, 132x6+2+2+2 (PR)
DBL Press: 27x6, 33x6, 38x6, 44x6+2+2+2
Close Grip Bench: 44x6, 66x6, 88x6+2+2+2

Not increasing much in lifts now, bench feels stronger though

Shockone
08-11-2010, 02:04 AM
B Day - 10.8.2010

Squat: 44x6, 88x6, 132x6, 154x6, 176.3x6, 204x6+2+2+2 (PR) Phew!
Calf Raise: 66x6, 110x6, 154x6, 209x6+2+2+2
Deadlift: 44x6, 66x6, 80x6, 132x6, 198.5x6+2+2+2 (PR)

Finally deadlifts are getting up there! Go HCT-12!

wreckinthangs'
08-12-2010, 04:38 PM
hittin PR's every workout man good job

Shockone
08-19-2010, 06:14 PM
hittin PR's every workout man good job

Thanks wreckin! Yea pretty impressed with HCT-12 so far! Onto deload week now so not much to report, have just moved house so havn't had much time to get to the gym, will be doing one more phase next week and see how goes from there.

If anyone can recommend a good routine once done with HCT-12 then let me know :) am thinking a HST or a 5x5

wreckinthangs'
08-21-2010, 07:28 PM
i did the 5x4 for awhile and i liked it alot.

why are you deloading though if your still hitting pr's?

Kiff
08-22-2010, 01:57 AM
i did the 5x4 for awhile and i liked it alot.

why are you deloading though if your still hitting pr's?

If you read the articles Daniel published it is to hit a slightly different area of growth, i won't try and go into it becuase it would be offensive to pretend i know the science really.

As far as i am aware it is at 5 weeks for a reason if your hitting PR's or not mate. It won't make you come back a week later weaker.



The aim of the deload week is to back off a little and work a slightly different aspect of growth that occurs when the load or intensity is lighter and requires fatigue to really kick in, while giving your connective tissue and joints time to adapt to the previous weeks (connective tissue adapts at a far slower rate than muscle tissue).


Hypertrophy Training Routine




Oh P.S

Nice lifting mate keep it up ;)