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View Full Version : My HCT-12 Journey!



Parker 1995
07-30-2010, 09:57 AM
hey guys i am now going to start this program have heard aton of good news about this program and i think i would be stupid to not try this program! I am 14 years old I weight 155 lbs and i am 5 10. I will be doing the 4 day split with it being changed every week. I am going to try to Log my food as well as well as my cardio and protein intake. Well now lets get out there and get big and strong!

Parker 1995
07-30-2010, 10:46 AM
Incline Bench Press Bowflex no gym membership yet
100 lbs x6
130 x6
145 x6
160 x6 +2 +2

Tricep Pushups i did the x6 every 15 seconds and the clusters every 7 seconds
body weight x6
body weight x6
body weight x6 +2 +2

Bicep curls bowflex
50 x6
75 x6
90 x6 +2 +2

I enjoyed this workout but next time i am going to do some chinups instead of curls beacuse i lacked in the curls, and they did not feel 100% right.

ELmx479
07-30-2010, 11:21 AM
Good luck with the program. At your age just learn as much as you can around here. Plenty of good diet articles to help you with your food choices too.

Parker 1995
07-30-2010, 11:30 AM
Good luck with the program. At your age just learn as much as you can around here. Plenty of good diet articles to help you with your food choices too.

Thank you i have some protein powder but it tastes nasty im thinking about buying some nitron as well as craytin or how ever u say it the supplement.

ELmx479
07-30-2010, 01:22 PM
Thank you i have some protein powder but it tastes nasty im thinking about buying some nitron as well as craytin or how ever u say it the supplement.

Don't worry about supplements. Just train smart and eat quality foods. A few of my old high school friends wouldn't even lift if they didn't have protein powder. Once you have a solid diet and some time in the gym supplements can help out but don't mean everything.

Parker 1995
07-30-2010, 01:55 PM
Don't worry about supplements. Just train smart and eat quality foods. A few of my old high school friends wouldn't even lift if they didn't have protein powder. Once you have a solid diet and some time in the gym supplements can help out but don't mean everything.

Thank you what did you think of my first day? Do you think the tricep pushups was a good idea, or should i try something eles?

Parker 1995
07-30-2010, 06:55 PM
Just finished dinner! I had 3 eggs, Ham, toast, and some hashbrowns with a glass of milk. Not bad in protein i will probebly have a shake in awhile for 30 more grams. will follow with some pushups as well probebly 50 or so switching between regular and wide no triceps considering i did those earlier.

Parker 1995
07-31-2010, 07:43 PM
I ran 4 miles today in a time of 28 minutes that is a 7 minute mile the whole time. Making some dinner tonight a mixture of ground up hamberger and beans not that bad of a mixture.

Parker 1995
08-01-2010, 03:34 PM
Today was a decent day yet very chalenging!
Front squat
bar 6 reps
90 6 reps
125 6 reps
135 6 reps +2 +2 +2
I liked these a ton i think i could of don a little more with a spotter my form was lacking i couldnt keep the bar up high enough but my squat was perfect.

Dead Lifts
145 6 reps
200 6 reps fail
my form on this was not good i could not get a feel of it it hurt way to bad so i changed to romains now remember i did 200 on regular dead lifts so these were kind of weak.

Romain Dead lifts
bar 6 reps
90 6 reps
135 6 reps
155 6 reps +2+2+2

Calf raises
150 6 reps
170 6 reps
190 6 reps
210 6 reps +2+2+2

Bicep curl
50 6 reps
60 6 reps
75 6 reps +2+2+2
next time i am going to lower it a tad i could not feel my muscels being worked i kind of used my momentium to lift it.

Crunches
50 lbs 120 reps
felt amazing nice core workout next time im going for 150 reps!

Additional work
Triceps pushdowns 50 lbs 3 sets of 15

Pretty nice workout next time im going to do romain deads only cant stand the regular dead lifts.

ZMoberg
08-01-2010, 07:50 PM
Why switch away from the full deadlift? Just drop the weight to an appropriate weight and focus on your form. I'm not downplaying the romanian dl by any means but when your back feels better, i'm just saying to give them another shot.

ELmx479
08-01-2010, 07:57 PM
Good efforts, proper form is a very important part of lifting so make sure you get the lifts down before pushing near failure or you will end up with an injury.

Parker 1995
08-01-2010, 08:27 PM
Why switch away from the full deadlift? Just drop the weight to an appropriate weight and focus on your form. I'm not downplaying the romanian dl by any means but when your back feels better, i'm just saying to give them another shot.

The reson i switched is beacuse my regular dead Lift is not as strong as it used to be and i think the romian dead is a little harder which i why i like it so much.

Parker 1995
08-01-2010, 08:28 PM
Good efforts, proper form is a very important part of lifting so make sure you get the lifts down before pushing near failure or you will end up with an injury.

Thank you yeah my form is down pact but my quads hurt like crazy right now from the Front squats they are insanly hard with the +2.

Parker 1995
08-01-2010, 08:30 PM
I have football tommrow as some conditioning and i get to do A later on that night i am doing Chins barbell rows bench press and dips and probebly some ab wok for my squats i cant wait! Do you guys think i should do Flat bench or Incline?

ZMoberg
08-02-2010, 10:56 AM
Alternate between them and see where it gets you. Both have great advantages.

Parker 1995
08-02-2010, 08:05 PM
My workouts today was pretty good but i was sore as can be.

Pull up
8 reps
4 reps +2+2+2
i could not finish the 6 reps beacuse of football it was terrible so sore.

Barbell rows
45x6
65x6
80x6+2+2+2 PR!!!

Bench press
90x6
115x6
136x6
145x6
155x6+2+2+2
i think i did solid but i could of gone a ton higher but i did way to many sets and the pull ups killed me.

Standing Millitary Press
45x6
65x6
75x6+2+2+2 PR!!!

Dips
160x6 body weight
165x6
170x6
175x6+2+2+2

Extras
Pushups 25 reps
Up-downs for football 10 reps
Straight Leg situps 10 lbs 50 reps
weighted crunches 55lbs 120 reps
medicine ball ab twisters 15 reps

I think this workout was great I have gained a total of 5 lbs from this ruitnee and thats with football practice which is nothing but running! i am doing pretty good lots of PRs and I am looking forward to Wensdays workout and my legs are still sore!

ZMoberg
08-03-2010, 09:49 AM
At least you don't have to walk around school all day with a backpack on climbing up and down stairs all day hah, keep up the work man. When season comes around you'll notice your progress when you run through other teams!

Parker 1995
08-03-2010, 11:02 AM
At least you don't have to walk around school all day with a backpack on climbing up and down stairs all day hah, keep up the work man. When season comes around you'll notice your progress when you run through other teams!

Thanks man and hey i dont have to carry a book bag all day i have to carry my pads and my helmet haha! Thank you though and yeah im doing good this season its definetly gonna be a good one(:

Parker 1995
08-04-2010, 10:00 AM
Ok today i am going to do
Front squats
deadlifts
calf raises
curls
abs
ill post back later tonight after football practice.

Parker 1995
08-06-2010, 09:37 PM
couldnt lift today no time:( so i have to do both A and B tommrow uhhh wish me luck guys ill post back with how i did.

Parker 1995
08-07-2010, 02:19 PM
hey guys today I did both A and B i split them both up with a mile jog at a 6 40 pace and 30 minutes of rest in between the two workouts.
Workout B
bench press Flat no spot today
45x6
90x6
125x6
135x3
125x6+2+2+2

Barbell rows
45x6
75x6
82.5x6+2+2+2 PR

pullups
body weightx6+2+2+2

standing over head press
45x6
60x6
75x6
80x6+2+2+2 PR

Dips
body weightx6
170x6
180x6+2+2+2

1 mile run

Workout A
Front squat
45x6
90x6
115x6
125x6
132.5x3
125x6+2+2+2 PR

Romian Dead Lift
90x6
135x6
155x6
180x1 hands slipped to much sweat and it was heavy as hell!
160x6+2+2+2 PR

Calf press
110x6
170x6
180x6
200x6+2+2+2 to easy could of gone higher

Bicep curl 60x15 no time to go higher

medicine ball work for abs

Next workout monday but gonna do some cardio tommrow before church ill post back with what i did so far i am really liking this program and am looking forward to my gains!

Parker 1995
08-09-2010, 01:58 PM
Workout B
Bench Press Flat
90x6
115x6
130x6+2+2+2

BB Rows
45x6
90x5
85x6+2+2+2 PR

Over head Press
45x6
80x6
85x6+2+2+2 PR

Pullups
x6+2+2+2
probebly should of done these first i was exhausted

Dips
body weightx6
+15x6
+25x6+2+2+2

Abs lots of stuff with medice ball weighted straight legged situps 45 lbs

Extras
Flies
90lbsx6
100x6
105x6+2+2+2

Parker 1995
08-10-2010, 02:08 PM
I did this workout with my football team so no calf work but i worked my biceps with the bench.
Over head squat
45x5
85x5
105x5
this honestly is one of the hardest squats you will ever do! You have to have perfect form and you cant jump the weight to quick. If you go over i hiely suggest a spottter behind u beacuse you can fall easily if you have crappy form.

Front squats
45x5
90x5
125x5
155x5 PR
I love doing my workouts with my team i feel so much better and i am more confident to! Me and my friends have weight offs as who can add the most weight and do the set of 5. i Won!

Romian Dead Lift
45x5
135x5
160x5
185x5 PR

Bench Press
45x5
90x5
135x5
155x5
165x3PR
Yes i no i did not finish the 165 but it was heavy as hell! I refuse to lose to my friends/ teamates beacuse it shows weakness. I beat him by a landslide! He got 145x5 and he tried 165 and got 0 reps. He also ways 30 more pounds than me!

Pullups
x8
x5
x3
I did these for my biceps to so i belive I had a great workout. I have practice later today 5-8 ughhh but i cant wait!

Parker 1995
08-16-2010, 09:43 PM
Might be switching to a more football set up ruitnee but well see ill post back tommrow with my leg workout havent had time to lift beacuse of practice but im trying!

Parker 1995
08-17-2010, 08:39 PM
i switched it up today to see how i liked it and it was pretty good.
Bench Press
115x10
135x5
125x8

Incline Bench Press
45x5
60x15
75x10

DB press
70x8
80x6
90x5

incline DB press 50x15

Pull ups
x6
x3
x1

Dips
155x5
170x5

Millitary Press
90x8
120x5
130x5

Pushups 30 reps

I think i will be doing this instead of HCT-12 it felt harder so i will be doing this but i got a great run in HCT-12

Parker 1995
09-02-2010, 02:52 PM
Hey guys i took a break From HCT-12 for a few weeks to get in the football shape and now im back and this time I have a partner! We will be doing the 4 day split and we are going to see how this goes i will show you my lifts now.

Chin ups
Barbell row
Flat Bench Press
Standing Barbell Press
Close Grip Bench

Front Squat
Dead Lift
calf raise
barbell curl
straight sit ups

We will also be running multiple times a week beacuse I am trying to drop my body fat to 8% and he is trying to lose a few pounds my body% is 12 by the way.

Parker 1995
09-08-2010, 09:06 PM
Today was an ok day i began to lift right after football practice ended.

Over Head Squats
45x5
45x5
45x5
70x5

Front Squat
90x5
125x5
135x5

Calf press
70x5
190x5
210x5
220x5
250x5

Bicep Curls
50x5
60x5
65x5

Dead Lift ( Romian)
135x5
150x5
185x5

Parker 1995
09-08-2010, 09:09 PM
Bench Press
45x5
90x12
125x8
135x5

Dumbell Bench
35sx8
50sx8
55sx5

dips
body weightx6
body weightx6

barbell rows
45x5
65x5
85x5

Extra
Flies 90lbs
tricep pushdowns 50lbs