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darray
08-18-2010, 10:43 PM
Alright so this is my first week of the program, I've come a long way since April of this year losing close to 12lbs of fat.

I simply ran it off by doing hardcore circuit training with an emphasis on cardio

I'm still overweight but I think now would be a good time to mix things up

Here are some progress pictures since April of this year, almost 4 months

The later pictures being my starting point for the HCT-12 training

darray
08-18-2010, 10:45 PM
a couple more reference pictures

darray
08-18-2010, 11:13 PM
I'm planning to do the program 2 - A-B-A-B, 4x a week in the gym

Ok Monday looked like this:

First week of the program

Ran for 20 minutes at 5.5 mph

Rack Chin - 6 sets of 6 and last two sets of 2 reps (last set of 6 was tough but how do I make the last sets of 2 harder?)

Barbell Row
1 - 6 reps at 90 lbs
2 - 6 reps at 90
3 - 6 reps at 90
4 - 6 reps at 135
5 - 6 reps at 115
6 - 6 reps at 115
7 - 2 reps at 160
8 - 2 reps at 160

Bench Press
1 - 6 reps at 115 lbs
2 - 6 reps at 115
3 - 6 reps at 115
4 - 6 reps at 115
5 - 6 reps at 135
6 - 6 reps at 135
7 - 2 reps at 185
8 - 2 reps at 185

Standing Barbell Press
1 - 6 reps at 60 lbs
2 - 6 reps at 75
3 - 6 reps at 75
4 - 6 reps at 60
5 - 6 reps at 75
6 - 2 reps at 75
7 - 2 reps at 90
8 - 1 reps at 100, then 1 rep at 75

Dumbell Skull Crushers (alternating)
1 - 6 reps at 32.5 lbs
2 - 6 reps at 35
3 - 6 reps at 35
4 - 6 reps at 35
5 - 6 reps at 35
6 - 6 reps at 35
7 - 2 reps at 42.5
8 - 2 reps at 50

darray
08-18-2010, 11:22 PM
Tuesday I was planning to go to the gym but the wife was stressed out as our daughter was sick all day and our son is only 2 1/2 and he was getting into everything

So I got to go today, and it looked like this

20 minute run at 5.5mph

Leg Press
1 - 6 reps at 360 lbs
2 - 6 reps at 360
3 - 6 reps at 360
4 - 6 reps at 360
5 - 6 reps at 360
6 - 6 reps at 360
7 - 2 reps at 500
8 - 2 reps at 500

Deadlift
1 - 6 reps at 135 lbs
2 - 6 reps at 135
3 - 6 reps at 135
4 - 6 reps at 135
5 - 6 reps at 205
6 - 6 reps at 205
7 - 2 reps at 250
8 - 2 reps at 250

Calf Raises
I do these a bit different sets of 6 but 3 areas - inner, outer, middle so I end up doing 18 reps in one set
1 - 6 reps (3 areas)
2 - 6 reps (3 areas)
3 - 6 reps (3 areas)
4 - 6 reps (3 areas)
5 - 6 reps (3 areas)
6 - 6 reps (3 areas)
7 - 2 reps (3 areas)
8 - 2 reps (3 areas)
I need to do something different - this was way too easy for me

Seated (Bent Over) Dumbell Curls
1 - 6 reps at 25 lbs
2 - 6 reps at 25
3 - 6 reps at 27.5
4 - 6 reps at 27.5
5 - 6 reps at 30
6 - 6 reps at 30
7 - 2 reps at 35
8 - 2 reps at 40

Abs
6 sets of 6 crunches
Find something different next time

darray
08-20-2010, 09:14 AM
OK so after I did the Rack Chin I thought I was in a bit of trouble as I was feeling it from Monday - but then I went to the barbell row and bench and killed those - felt great!

Ran for 20 minutes at 5.5 mph

Rack Chin - 6 sets of 6 and last two sets of 2 reps (last set of 6 was super tough today - really feeling it from Monday's workout)

Barbell Row - felt better today
1 - 6 reps at 90 lbs
2 - 6 reps at 125
3 - 6 reps at 125
4 - 6 reps at 125
5 - 6 reps at 135
6 - 6 reps at 135
7 - 2 reps at 160
8 - 2 reps at 185

Bench Press - suprised me - did better than expected with this
1 - 6 reps at 135 lbs
2 - 6 reps at 135
3 - 6 reps at 135
4 - 6 reps at 135
5 - 6 reps at 185
6 - 6 reps at 185
7 - 2 reps at 185
8 - 2 reps at 185 - needed help with the last rep

Standing Barbell Press - weakest part of my body - tendenitious in the shoulders doesn't help
1 - 6 reps at 60 lbs
2 - 6 reps at 75
3 - 6 reps at 75
4 - 6 reps at 60
5 - 6 reps at 75
6 - 2 reps at 75
7 - 2 reps at 90
8 - 2 reps at 90

Dumbell Skull Crushers (alternating)
1 - 6 reps at 35 lbs
2 - 6 reps at 35
3 - 6 reps at 35
4 - 6 reps at 35
5 - 6 reps at 35
6 - 6 reps at 35
7 - 2 reps at 50
8 - 2 reps at 50 - hard getting it over my head

Kiff
08-20-2010, 10:11 AM
Firstly mate, nice progress man.

I may be reading your logs wrong but you are doing ramping sets on the same weight sticking to exactly 5 ramping sets, then doing your end set, then increasing the weight for the next two reps and again for the next two?

I dont see how this is that close to the HCT 12 program how come you are not doing your last two reps? I am fairly sure the last 3x2 reps are to get more reps of the same weight. If this is working for you then cool but it doesn't seem that close to HCT-12 that i can see

Still good progress mate.


You should be warm and fired up for the session ahead by now. This is where it gets interesting. There is only one exercise per bodypart and each exercise is worked up to a 6RM (which is approximately 80% 1RM) for the day followed by six rest pause reps done in a cluster, so 6 + 2 + 2 + 2.

darray
08-20-2010, 01:43 PM
Firstly mate, nice progress man.

I may be reading your logs wrong but you are doing ramping sets on the same weight sticking to exactly 5 ramping sets, then doing your end set, then increasing the weight for the next two reps and again for the next two?

I dont see how this is that close to the HCT 12 program how come you are not doing your last two reps? I am fairly sure the last 3x2 reps are to get more reps of the same weight. If this is working for you then cool but it doesn't seem that close to HCT-12 that i can see

Still good progress mate.


You should be warm and fired up for the session ahead by now. This is where it gets interesting. There is only one exercise per bodypart and each exercise is worked up to a 6RM (which is approximately 80% 1RM) for the day followed by six rest pause reps done in a cluster, so 6 + 2 + 2 + 2.




Well you're totally right, I misread the training portion, so I'm missing a set of 2 at the end and I have been ramping up the weight on the last two sets because it's only sets of 2 and I can do that weight. I couldn't do sets of 6 at the weights I'm posting

I'm trying to do the most I can to get the best results. \

Thank you Kiff, I'm glad you caught this so soon in my routine

Kiff
08-20-2010, 03:20 PM
That is ok mate, i am not trying to criticise just help.

If you carefully read all the well written articles Daniel does exlain why we leave the clusters at that weight, there is reason behind it, best of luck with your workouts keep on lifting!

Keep lifting steady work little increases often :)

Keiran

darray
08-21-2010, 12:58 AM
OK, now that I have the system sorted out here are my numbers

Jogged for 20 minutes at 5.5mph at an incline of 1.5

Leg Press - 540lbs

Deadlift - 255lbs

Calf Raises (Atlantis Machine - Sitting) - 70lbs

Dumbell Curls - 42.5lbs

Abs

First week is in the books!

Done

Kiff
08-21-2010, 02:07 AM
OK, now that I have the system sorted out here are my numbers

Jogged for 20 minutes at 5.5mph at an incline of 1.5

Leg Press - 540lbs

Deadlift - 255lbs

Calf Raises (Atlantis Machine - Sitting) - 70lbs

Dumbell Curls - 42.5lbs

Abs

First week is in the books!

Done

So are these weights your end 12 reps or just the last cluster of two that you are increasing the weight for still from your last six?

darray
08-21-2010, 08:39 AM
These weights are from my las 12 reps, the 6 then 2 + 2 + 2

Thanks for sorting me out

From reading other journals I figure no point in posting how many working sets I've done to get to my 6 rep max

darray
08-24-2010, 07:34 AM
Was NOT into yesterday, felt weak but looking at my numbers I did ok, weird

Rack Pulls 6x6, 2+2+2

Barbell Rows, 180bs (dropped by 5 lbs :( )

Bench Press 205lbs :clap:

Standing barbell press 100lbs

Dumbell Skull Crushers (Alternating) 50lbs

darray
08-25-2010, 09:37 AM
I don't know if this is normal during the 2nd week but I feel weak.

The first week I felt so strong but getting my last lifts in this week have been rough...

Well here are my numbers for yesterdays workout

Leg Press - 600lbs (I still have a ways to go beofre I reach my PB on this)

Deadlift - 255lbs - was harder this time round

Calf - Atlantis Machine - 70lbs

Seated Dumbell Curls - 42.5lbs

Abs

Kiff
08-25-2010, 10:06 AM
Everyone has off days mate,what you need to try and do is limit your variable factors.

Get 8hours sleep

Eat enough each day, you will feel weak if you arent getting enough food or the right kind of food.

IF you keep these stable and still feel weak and tierd then maybe the split is too much for you, Are you doing 4 day or three day split?

This is all my opinion of course i am a newbie myself i am just repeating what has started working for me and what i have read from the wealth of experience on this site.

Keep lifting mate it could just be an 'off' day.

Daniel Roberts
08-25-2010, 10:08 AM
It can happen but it's not peculiar to the 2nd week, it can happen any time. Prime suspects are diet, lack of sleep, not being hydrated, and maybe hititng failure too often - I say maybe because this is your second week and you should be able to bounce back from one week of anything if everything else is in order.

darray
08-25-2010, 04:21 PM
It can happen but it's not peculiar to the 2nd week, it can happen any time. Prime suspects are diet, lack of sleep, not being hydrated, and maybe hititng failure too often - I say maybe because this is your second week and you should be able to bounce back from one week of anything if everything else is in order.

My guess is hydration, thinking back now on this 2nd week. Sleep I've done really well with and my diet's not in question - not drinking enough - it's tough to be on top of that - something so simple but an absolute must. I often lose track of time with my work and often don't get enough water during the day - going to have to come up with a solution for this!

Kiff
08-25-2010, 10:02 PM
My guess is hydration, thinking back now on this 2nd week. Sleep I've done really well with and my diet's not in question - not drinking enough - it's tough to be on top of that - something so simple but an absolute must. I often lose track of time with my work and often don't get enough water during the day - going to have to come up with a solution for this!

Keep a jug on your desk, if it is there you will naturally drink it, or just drink something every time you go to the loo, good way to remember ;)

darray
08-28-2010, 08:56 AM
darray


Back was tight when I was jogging today

Rack Pulls 6x6, 2+2+2

Barbell Rows, 180bs

Bench Press 205lbs was tough

Standing barbell press 100lbs

Dumbell Skull Crushers 30lbs (my form was wrong the way I was doing it before, guy at the gym helped me out and now I am doing the proper form)

darray
08-28-2010, 09:05 AM
Well I've gone and done it, wrenched my back really good -The doctor put me on a mixture of a muscle relaxant, anti-inflamitory and codene

I know when I did it too, I was doing the bench press and I was really pushing during my middle set of 2 on my last rep - for some reason my left leg came up off the ground while I was pressing and my left hamstring felt as though it was going to cramp up, it was going nuts and I figure that's where my back got screwed up.

That and my back was tight when I started to workout, so I gave this routine a good college try as they say but I think I'm going to back off this and try something different when I heal.

darray
09-03-2010, 11:35 AM
Well I've been off for a week now, man this sucks...

Miss going to the gym, especially since I was doing so well. I was originally shooting to go back after a week off but it doensn't look promising.

I am now hoping to be better in a weeks time, so 2 weeks recoup time - then back to the gym baby! :evillaugh:

darray
09-20-2010, 09:39 PM
1st day back at the gym today - felt really good.

Dropped the HCT-12 routine though, going to a strength routine thats a little bit different. I hurt myself becasue I lifted to failure too many times in the week and basically blew my back out.

Hence the autoregulation in the HCT-12 routine and listening to your body, I can remember doing my warmup jog and noticing tenderness in my back. Should have stopped there and re-evaluated my lifts for the day but didn't. Just pressed forward and lifted everything I could - not wise.

I'll be posting my routine log in the bodybuilding & weightlifing but here is what it looks like.

I'll be doing a 3 day split (An A-B-A split, so week one A gets trained twice, B once and vice versa in week two and repeat) what I should have been doing with this past routine

(Program A):

Workout A: Back, Chest, Shoulders, Triceps 4 sets of 6 - 8 reps

Wide Grip Pull-Ups
Bench (variations: flat, incline)
Standing Barbell Press
Cable Rows
Dips
Dumbell Shrugs
Cable Pulldowns (straight bar)
Pec Deck
Seated Dumbell Extensions

Workout B: Legs, Abs, Biceps 4 sets of 6 - 8 reps

Leg Press
Ball Hamstring Curls
Seated Calf Raise Machine
Chin Ups
HackSquat
Cable Wood Chops
Lunges
Standing Calf Raises
Seated Alternating Dumbell Curls
Crunches (variations)


So what do you guys think of the new routine?