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View Full Version : 6 week HCT-12 log - Start: 146 lbs, Goal: 155 lbs



iwealth
07-25-2010, 11:34 AM
I'll be doing a 4-day split using the following exercises:

Day A
pullups
one-arm row
incline bench press
standing barbell press
dips

Day B
squat
deadlift
calf raises
smith shrugs
dumbell curl
various ab exercises

Only thing I've added to the basic outline is the shrugs.

I am 5'10", 146 lbs, about 7-8% BF. I've lost 20 pounds in the past 7 months. I went from a no-muscle sort of getting fat small guy to a not-much-muscle pretty skinny small guy.

My best one set lifts:
bench 150 lbs for 3 reps
deadlift 185 lbs for 7 reps
squat 150 lbs for 7 reps
pullups BW+35 lbs for 6 reps

My squat is terrible, so I'm hoping to see some serious progress there. I've only squatted a few times, so we'll see how that goes.

My diet is pretty solid. I dieted at 2000 cal/day, I've recently tried to bulk at 2600/day, then 2800/day, then 3000/day, but I still can't gain weight. So I'm going 3250/day. My macro breakdown will be 30/30/40 (carbs/protein/fat). May seem somewhat low-carb, but I just don't tolerate starchy carbs all that well. I'll stick to oats, fruit, dairy, nuts for carbs with the occasional wheat product thrown in. Protein will come from lean meats, eggs, dairy, nuts, whey/casein shakes. Fat from nuts, dairy, daily avocado, natural pb, daily 10g EFA.

No fried food, no fast food. No white bread, white rice, etc.

Tomorrow is Day A and I'll be taking measurements in the morning.

iwealth
07-26-2010, 08:33 AM
Took some measurements this morning...man I'm small.

Weight: 146.4 lbs
Left bicep cold: 11.5"
Left bicep flexed: 13"
Right bicep cold: 12"
Right bicep flexed: 13.5"
Chest: 34.75"
Shoulders 43"
Waist relaxed: 29.5"
Waist flexed: 27.5"
Waist at love handles relaxed: 30"
Waist at love handles flexed: 28"
Right and left thigh: 20"
Right and left calf: 14.25"

Caliper measurements:
Abdominal: 10mm
Chest: 3mm
Thigh: 9mm

So the calipers would tell me I'm about 7% bodyfat. Problem is when you hold disproportionately more fat on your midsection it doesn't look nor feel that way. That said, my abs are very well defined when flexed...they will look better relaxed once I tighten up my midsection a bit through ab work.

So this is where I'm starting from, and I'm hoping for the best. Even a 5 pound gain over the next 6 weeks would be welcome if most of it is muscle.

iwealth
07-26-2010, 01:43 PM
Workout #1

Weights are in pounds.

Incline bench
45, 65, 85, 105, 115, 130x6+2+2+2

Standing BB press
45, 60, 75, 90x6+2+2+2

Pullups
BW, +7.5, +15, +22.5x6+2+2+2

One arm rows
40, 50, 60, 70x6+2+2+2

Dips
BW, +7.5, +15, +22.5, +30x6+2+2+2

I enjoyed the workout, although it took me awhile. I guess I took a few minutes between exercises. Not sure if that's a problem. I should probably work on keeping a consistent time break between my warm-up sets. Otherwise, my strength will vary from workout to workout and I won't get a true read on my progress.

Crammed in about 1800 calories before 2pm today which was probably a record for me. Skim milk, almonds, blueberries, raspberries, steel cut oats, ground flax, whey powder, tuna fish, greek yogurt, fish oil...good stuff.

iwealth
07-26-2010, 08:35 PM
First day of diet was also a success. Took in 3254 calories, 130 grams fat, 272 grams protein, 276 grams carbs.

A little higher carb intake than I was hoping, but I'd say at least 40 grams of those carbs were dietary fiber. I won't post about diet every day, but if I can't grow on these macro intakes, then I quit hah.

tomsids
07-27-2010, 11:27 AM
Nice job so far, especially on the nutrition. Are you using something to track your macros and caloric intake? You may be small now, but your consistency will pay off! :)
TB

HomelessTrainer
07-27-2010, 11:59 AM
Nice first day. You'll get everything dialed in within the week. One thing about the time issue. I wouldn't spend more then a minute resting after doing a set. When you hit the cluster set wait no longer then 30 seconds (or if you're on fire then you can cut the rest time.) Obviously when you hit some really heavy weight later on you can take it a bit longer but never wait around or take longer then two minutes or you'll lose momentum.

Keep it up, I'll be looking forward to reading this.

iwealth
07-27-2010, 01:36 PM
Nice job so far, especially on the nutrition. Are you using something to track your macros and caloric intake? You may be small now, but your consistency will pay off! :)
TB

Tom, yes, I'm using dailyburn.com. My profile name is kenwx if you had a free account there and wanted to track exactly what I was eating.

And hopefully you are right about the consistency!

iwealth
07-27-2010, 01:43 PM
Nice first day. You'll get everything dialed in within the week. One thing about the time issue. I wouldn't spend more then a minute resting after doing a set. When you hit the cluster set wait no longer then 30 seconds (or if you're on fire then you can cut the rest time.) Obviously when you hit some really heavy weight later on you can take it a bit longer but never wait around or take longer then two minutes or you'll lose momentum.

Keep it up, I'll be looking forward to reading this.

Thanks for the advice. Tried to work on that a bit today. I kept the clusters to 30 seconds max, sometimes a few seconds less. Have to work on consistently waiting no longer than a minute during the other sets.

Today was alright, didn't push as hard as I probably could of by design - want to work into this without destroying my lower back.

Workout #2

Squat
45, 95, 115, 135, 155x6+2+2+2

Deadlift
45, 100, 120, 140, 160x6+2+2+2

Smith shrug
135, 185, 205, 225, 245x6+2+2+2

Calf raise (doing this in a strange machine...do a sit/stand combination in this little sliding seat and put my feet on this narrow metal bar and go to town...hard to do clusters and I'm not sure I'll be doing calves that way)
200, 220, 250, 280

EZ bar preacher curl
15, 25, 35, 45x6+2+2+2

Overall no complaints. My lower back was a little weakened from those squats though. Going right into deadlifts may/may not work out for me. I guess we'll see after another workout or 2.

I'm now convinced the diet will be more difficult than the workouts in terms of discipline. And by difficult I mean difficult to eat 3250 calories every day while trying to get the majority of them in before 5pm. I figure cramming most of my calories in pre/post workout is the way to go. Tough though..

iwealth
07-29-2010, 02:17 PM
Workout #3

Weights are in pounds.

Incline bench
45, 65, 85, 105, 120x6+2+2+2
(the gym only has a 30-35 degree incline bench which was much steeper than what I used the first workout at my house which was more like 10 degrees hence the decrease in weight)

Standing BB press
45, 60, 75, 95+6+2+2+2 (PR)
(to say the 6th rep was grindy would be an understatement)

Pullups
BW, +7.5, +15, +22.5x6+2+2+2
(this was not great...that last 6 reps was more like 5.5, last rep of the cluster was more like .75 and I really struggled...I really destroyed myself on the shoulder press and felt the CNS fatigue here...I'm going to start representing these weights with the actual weight I'm pulling versus these +x lbs figures, that'll give me a more accurate idea of what I'm pulling)

One arm rows
40, 50, 60, 70x6+2+2+2
(no increase here, wasn't necessary)

Dips
BW, +7.5, +15, +25, +35x6+2+2+2 (PR)
(CNS probably started to recover at this point from the shoulder/pullup destruction)

Overall good workout, really liking this.

That said, after tomorrow I may change the split from upper/lower to push/pull. I don't know that I'll be able to keep squat and deadlift on the same day. I'm a new lifter and it really did a number on my lower back.

Debating changing the split to:

Day A
Squat
Incline bench
Shoulder press
Dips
Calf raise

Day B
Deadlift
Pullups
One arm rows
Smith shrug
Curl

Anyone have any thoughts on my concerns or this split?

iwealth
07-30-2010, 10:38 PM
Workout #4

Squat
45, 95, 115, 135, 160x6+2+2+2 (PR)

Deadlift
45, 100, 120, 140, 165x6+2+2+2 (PR)

Smith shrug
135, 185, 205, 225, 250x6+2+2+2 (PR)

Calf raise (not HCT-12 style)
200, 250, 270, 300 (PR)

EZ bar curl (didn't do preacher curls so the weights are higher)
45, 55, 65x6+2+2+2

PR is the real deal on the squat. Never squatted that much. I've deadlifted up to 180 in the past so it's a PR for this cycle but not overall. But the squat does a number on me so I'm not surprised the deadlift isn't as high as it could be. Smith shrug is a legit PR.

So far so good...I feel solid, diet is going well, weight isn't moving much yet but I'm willing to give it another week before raising calories even more.

ZMoberg
08-02-2010, 11:54 AM
Keep up the workouts man, your PR's are coming along nicely. How much are you trying to gain? 3250 isn't all that much man, maybe you need to add some 20 rep sessions to increase your appetite a bit. A little cardio does wonders for the appetite. But what are you shooting for that has you on such a seemingly stricked diet?

iwealth
08-02-2010, 05:50 PM
Workout #5

Incline bench
45, 65, 90, 100, 125x6+2+2+2 (PR)

Standing barbell press
45, 60, 75, 95x6+2+2+2 (this was easier than last workout, happy with this progress)

Squat
45, 95, 120, 140, 165x4, 155x2+2+2 (Not sure why I bothered trying to PR here...didn't feel it was likely, I was right)

Dips
BW, +10, +17.5, +25, +37.5x6+2+2+2 (PR)

Calf raise
200, 250, 270, 300 (20 reps each weight)

I changed my split today to separate squats and deadlifts. My lower back just wasn't prepared for that. Maybe next cycle once I'm a bit more advanced.

Previously I had done squat first and probably had a little more CNS juice as a result. I also did a 10 minute mile jog immediately before lifting today. So after a pretty grueling incline bench and shoulder press and my squat performance suffered a bit. Was only able to do 4 reps of 165 so I dropped the weight and did the +2+2+2. That said, I'd never squatted 165 for even 1 rep before so it's progress in some form or another.


ZMoberg Keep up the workouts man, your PR's are coming along nicely. How much are you trying to gain? 3250 isn't all that much man, maybe you need to add some 20 rep sessions to increase your appetite a bit. A little cardio does wonders for the appetite. But what are you shooting for that has you on such a seemingly stricked diet?

3250 isn't much I realize but I'm coming off a 6-month cut from 167 to 146 pounds. I'm fine with a slow, clean bulk. I've actually put on about 3 pounds in the 7-8 days or so that I've been aiming for 3250 so it's working. I didn't gain anything at 2800-3000 daily.

I am going to throw in 10 minutes of cardio before each workout going forward to get warmed up. I felt good today when doing that. Thanks for the reply!

ZMoberg
08-03-2010, 09:52 AM
Clean and consistant can't be beat man. And congrats on the squat PR! It's easy to keep motivated with a program that produces results. Keep pushing man.

iwealth
08-03-2010, 05:52 PM
Workout #6

Pullups
BW, +7.5, +15, +22.5, +30x5+2+2+2 (PR. although I only got 5 reps up versus 6)

Deadlift
45, 105, 125, 145, 175x6+2+2+2 (PR)

One arm row
40, 50, 60, 70x6+2+2+2

Dumbell shrug (couldn't use the smith, actually preferred these and will probably do these in the future)
40, 50, 60, 70x6+2+2+2

EZ Bar curl
45, 65x6+2+2+2

---------

I feel the dumbbell shrugs work my grip as well, so I'm going to stick with those over the smith shrug. I greatly prefer this split versus doing squat and deadlift same day. My deadlift was strong today and my pullups were strong because I was able to do them first.

Body weight has increased from 146-147 to about 150.

iwealth
08-05-2010, 04:12 PM
Workout #7

Incline bench
45, 65, 95, 105, 125x5+2+2+2

Standing barbell press
45, 60, 75, 95x6+2+2+2

Leg Press
90, 140, 190, 240, 280x6+2+2+2

Dips
BW, +10, +17.5, +25, +35x6+2+2+2

Calf raise
200, 250, 300, 320

Quite a few problems today:
1) I was weaker on the bench, didn't get that 6th rep up at 125. Could be because I added 5 pounds to 2 warmup sets, but I doubt it. Either way, I'm probably trying to do too much. The 5th rep was also grindy and this was the case last workout as well.
2) Waited forever for the squat rack and ran out of time so I had to do leg press. I think I am going to work leg press in once per week and squat once per week. This 4-day split is taxing the way it is, so to squat once per week may be in my best interest.
3) I took 2.5 lbs off my last dip set because I was feeling some pain in my left forearm in the warmup sets. Ironically, the pain was least evident in my heavy set so I could have probably done +37.5.

Overall just didn't feel great today. Mentally I was damaged after regressing on the incline bench, then all the waiting for the squat rack and settling for leg press (although I think that was a blessing).

iwealth
08-08-2010, 07:58 PM
Workout #8 (completed Friday)

Pullups
BW, +7.5, +15, +22.5x5+2+2+2 (wow, big regression)

Deadlift
45, 115, 135, 155, 185x6+2+2+2 (PR)

One arm row
40, 50, 60, 75x6+2+2+2 (PR)

Dumbell shrug
45, 55, 65, 75x6+2+2+2 (PR)

-----------------

Regressed terribly on pullups...just felt weak. Very depressing. Then I PR'd on deadlift so I'm a little confused.

I did not do any isolated bicep exercise because I've been experiencing some left forearm pain. Actually, when curling anything it feels like my left forearm muscle is going to detach from the bone or something. Not sure how to describe the pain, not good though. It's happened to me before.

Overall not too happy with the last 2 workouts.

iwealth
08-09-2010, 07:34 PM
Workout #9

Squat
45, 95, 115, 135, 150, 165x6+2+2+2 (PR)

Standing barbell press
45, 65, 75, 90, 100x6+2+2+2 (PR)

Incline bench
45, 65, 95, 115x6+2+2+2

Dips
BW, +10, +17.5, +22.5, +30, +40x6+2+2+2 (PR)

----------------

Had to mix up the order today due to gym equipment availability. Starting to get tired of that and will probably end up purchasing a power rack soon so I don't have to deal with it.

I am suffering a bit of mental backlash from some serious problems at work to the point where I was nauseated and am struggling with my diet today. There's just no way I'm going to hit my calorie goal.

My incline bench (which is horrendous and pathetic) suffered because I did the shoulder press first (where I PR'd). Everything else went pretty well. Didn't do calves today, just wasn't feeling it.

iwealth
08-10-2010, 05:59 PM
Workout #10

Pullups
BW, +7.5, +15, +22.5, +30x5+2+2+2+2 (one extra cluster)

Deadlift
45, 115, 135, 155, 170, 190x6+2+2+2 (PR)

One arm row
45, 55, 65, 75x6+2+2+2

Dumbell shrug
50, 60, 70, 80x6+2+2+2 (PR)

-----------------

Nice improvement for me on the pullups after regressing last workout. Also PR'd on deadlift while including an extra warm-up set.

Did not do a bicep specific exercise because I was totally wiped out.

iwealth
08-15-2010, 04:56 PM
Workout #11 (completed Thursday)

Incline bench
45, 65, 95, 105, 125x6+2+2+2

Standing barbell press
45, 65, 85, 95x6+2+2+2

Leg Press
200, 220, 240, 260, 290x6+2+2+2

Dips
BW, +7.5, +15, +22.5, +30, +42.5x6+2+2+2

---------

Workout #12 (completed Saturday)

Pullups
BW, +7.5, +15, +22.5, +30x3+1+1+1

Deadlift
135, 155, 175, 195x6+2+2+2 (PR)

One arm row
45, 55, 65, 75x6+2+2+2

Dumbell shrug
50, 60, 70x6+2+2+2

------------

Tough week last week into the weekend w/ both my diet and my workout. I completed the exercises as best I could, but my diet suffered. Not so much the quality, but the quantity. I plan on re-focusing this week as the struggles of last week begin to ease.

iwealth
08-17-2010, 08:24 AM
Workout #13

Incline bench
45, 65, 95, 110, 130x5+1+1+1, 125x2 (failed PR)

Squat
45, 95, 115, 135, 155x3 (stopped due to hip flexor pain and deteriorating form)

Standing barbell press
45, 65, 85, 95x6+2+2+2

Dips
BW, +10, +20, +30, +45x6+2+2+2 (PR)

------------

Thought I could PR on the bench and I was wrong.

Squat was a total disaster. I've been having some hip flexor pain as my squats and deadlifts have gotten heavier. The pain is at the top of the motion. My squat just fell apart yesterday because I was mentally aware of the pain and my legs just felt weak. It was a big regression.

I'm going to focus on doing a lot of hip flexor stretches before these workouts in the future. We'll see how it goes today with the deadlift. I was hoping to deadlift 200 today which would have been my first real 200 pound lift.

On another note, bodyweight was at 150.6 this morning. So I'm up about 4 pounds.

iwealth
08-19-2010, 03:16 PM
Workout #14

Pullups
BW, +7.5, +15, +22.5, +30x6+2+2+2

Deadlift
135, 145, 155, 175, 200x6+2+2+2 (PR - first 200 pound lift!)

One arm row
45, 55, 65, 75x6+2+2+2

Dumbell shrug
45, 55, 65, 70x6+2+2+2

------------------------------------

Workout #15

Incline bench
45, 65, 95, 110, 130x6+2+2+2 (PR)

Squat
45, 95, 115, 135, 155, 165x6+2+2+2

Standing barbell press
45, 65, 85, 100x6+2+2+2 (PR)

Dips
BW, +10, +20, +30, +45x6+2+2+2

---------------

Improved on the bench and shoulder press today and I was thrilled with that. Squat was pretty good too although the hip flexor pain sucks. Felt strong, good workout.

iwealth
08-23-2010, 03:44 PM
Workout #16

Pullups
BW, +7.5, +15, +22.5, +32.5x6+2+2+2 (PR)
(The 32.5lbs + clothing, etc totalled 191 pounds...in January I could do 1-2 pullups of my 155 pounds of bodyweight...and in mid-2009 I could do zero pullups of my 160-165 pounds of bodyweight)

Deadlift
Skipped

One arm row
45, 55, 65, 75x6+2+2+2

Dumbell shrug
Skipped

iwealth
08-23-2010, 03:49 PM
Unfortunately, I am going to cut this off at 4 weeks instead of 6. My deadlifts and squats are causing me a lot of pain. The squats in my hips and the deadlifts in my left/lower back. I'm sure it is a combination of form issues, lack of stretching/flexibility, and the increasing weights.

So this week I plan on:
1) decreasing calories to about 2800-2900/day (maintenence) with somewhat less carbs than normal
2) do a p90x stretch video every day to see if I can address some of these hip flexor issues I've been having
3) run 3 miles on the treadmill every day
4) do some light work with resistance bands to prevent my muscles from forgetting what tension feels like

Then starting next week I'm going to begin again.