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Cleric
07-20-2010, 07:53 AM
Third week, second cycle of the HCT-12 training program.

Monday July 19 workout A

Chin ups:
BW: 1x1
1x3
1x6
5lbs 1x6
10lbs 1x6 +2+2+2

Dumbbell Rows:
10lbs x6
20lbs x6
30lbs x6
40lbs x6
65lbs x6 +2+2+2 (Feeling like i should be able to do more but just cant)

Incline Bench press:
Bar x6
190lbs x6 +2+2+2 (PR on inclines) (Not sure how much weight i used on warm up sets)

Seated overhead press:
Bar x6
110 x6 +2+2+2 (Not to sure how much weight i used on warm up sets)

Dumbbell skull crushers:
20lbs x6+2+2+2 (Not sure how much weight i used on warm up sets)

That workout felt really off and the skull crushers seemed to hurt my elbows pretty good.

Cleric
07-20-2010, 07:56 AM
Side Notes
I couldn't remember if it was the second or third week of this cycle so i put third to be safe.
First time ever even attempting a journal so this might not last long

ZMoberg
07-20-2010, 11:42 AM
Journals are good to keep track of your progress and helps keep you from getting bored. I would switch to the weighted dips on your workout A, less pressure on the elbows too.

wreckinthangs'
07-20-2010, 04:28 PM
i agree about the dips, their also good for this workout because you dont have to lift a dumbell over your head for every cluster, so its less tiring.

Cleric
07-20-2010, 07:20 PM
I agree with you two completely about the dips, unfortunately I have nothing to do them on. I have been gathering some wood to build something but haven't had to time to build it yet.

Cleric
07-20-2010, 07:36 PM
Tuesday July 20 workout B

Squats:
(Not to sure how much weight on warm up sets)
185lbs x20

Dead Lift:
300lbs x6+2+2+2

Dumbbell Bicep Curls:
40lbs x6+2+2+2 (not sure about warm up sets)

Abs:
Weighted sit ups 50lbs 2x10
BW ab circuit workout

Finished it off with a nice jog outside.

I wasn't to sure about the 20rep squats but i have been following Offroads journal and figured if that "old dude" can do them then so can I. The first 10 felt easy, each rep after that felt like my legs were going to give out, and like I was going to be sick.
All in all the 20 rep squats were fun cant wait till Friday when I get to add more weight.

Cleric
07-21-2010, 06:51 PM
Wednesday July 21

No HCT-12 today just felt like keeping track of some other stuff so i can get a better guess of how many calories I'm burning.

First thing in the morning went for a jog, ate breakfast then road my bicycle to work. Early day off work played a nice game of football off and on for about 2 hours.

Off Road
07-21-2010, 09:18 PM
Love those 20 reppers :)

Cleric
07-22-2010, 09:54 PM
Love those 20 reppers :)

Yup they were fun thinking after, read your thread about the 20 rep squats and I think after Friday I'm not going to do them until the end of my next cycle or maybe the end of every odd week. I don't want to slow down my recovery.

Thursday July 22 Workout B

Chin ups:
BW: x1
x3
x6
5lbs x6
10lbs x6
15lbs x6+2+2+2

Dumbbell Rows:
65lbs x6 +2+2+2 (Still felt like I should be able to do more but couldn't:()

Incline Bench press:
Bar x6
195lbs x6 +2+2+2 (PR) (Not sure how much weight i used on warm up sets)

Seated overhead press:
Bar x6
113 x6 +2+2+2 (Not to sure how much weight i used on warm up sets)

Dumbbell skull crushers:
21.5lbs x6+2+2+2 (Not sure how much weight i used on warm up sets)


I went into this workout feeling strong but after the bench i felt drained still managed to do ok I guess..

Biked to work again then went for along bike ride after work. I think I might cut out cardio for a little while i was planing on losing weight but i burned way to much fat this week, I'm looking good and fairly lean but I'm afraid of losing strength.

Cleric
07-24-2010, 03:12 PM
I ended up not doing my Friday workout, my friends made me go swimming, I ended up going to the beach today to.

Missed a training session but got some good compliments so it was all worth it.

Off Road
07-25-2010, 06:58 AM
Swimming is good active recovery. You should never stress about missing a workout for doing something fun and enjoying life. After all, that's why we workout to begin with. Keep up the good work.