Darrick's Online Journal

[darray]

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 here

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)

[darray]

Week 1.1 Workout A

Wide Grip Pull Downs -
4 sets of 4 (good start)

Flat Bench -
135 x 8 ,
185 x 4,
135 x 8,
135 x 8 (got a little over zealous with the 185lbs)

Standing Barbell press -
75 x 8,
75 x 8,
75 x 6,
75 x 6

Seated Rows (narrow Grip)-
90 x 8,
110 x 8,
120 x 8,
120 x 8

Dips
6,
6,
8,
8

Dumbell Shrugs,
50 x 8,
50 x 8,
50 x 8,
50 x 8

Cable pulldowns (straight bar)
55 x 8,
55 x 8,
65 x 8,
75 x 7 + 75 x 1 (almost had it done)

Pec Deck
140 x 8
140 x 8,
140 x 8,
140 x 5 + 140 x 3 (again almost had it done)

Seated Dumbell Extensions
50 x 8
50 x 8
50 x 8
50 x 8

Well first day back in the books!

[darray]

Leg Press
450 x 8
450 x 8
450 x 8
450 x 8

Yoga Ball Hamstring Curls
3 sets of 15 reps

Seated Calf Raise Machine (start with 70lbs next time)
50 x 8
50 x 8
50 x 8
70 x 8

Chin Ups
4 sets of 4 reps (good start)

Hacksquats
180 x 8
180 x 8
180 x 8
180 x 8

Cable Wood Chops
110 x 15
110 x 15
110 x 14 (almost had it done)

Lunges
35 x 8
35 x 8
35 x 8
(no 4th Set - couldn't do it, I was spent)

Standing Calf Raises (Inner, Outer, Middle)
8, 8, 8
8, 8, 8
8, 8, 8
8, 8, 8

Seated Alternate Dumbell Curls
30 x 8
30 x 8
30 x 8
35 x 4 (good start)

Crunches (variations)

[darray]

Week 1.2 Workout A

Wide Grip Pull Downs -
4 sets of 4 (good start)

Flat Bench -
135 x 8 ,
135 x 8,
135 x 8,
135 x 8

Standing Barbell press -
75 x 8,
75 x 8,
75 x 6,
75 x 6

Seated Rows (narrow Grip)-
110 x 8,
120 x 8,
120 x 8,
120 x 8

Dips
4,
4,
6,
6

Dumbell Shrugs,
50 x 8,
60 x 8,
70 x 8,
70 x 8

Cable pulldowns (straight bar)
55 x 8,
65 x 8,
65 x 8,
65 x 8

Pec Deck
140 x 8
140 x 8,
140 x 8,
140 x 8

Seated Dumbell Extensions
60 x 8
70 x 8
70 x 8
70 x 8

First week complete!

[darray]

Week 1 Workout B
Leg Press
450 x 8
450 x 8
450 x 8
450 x 8

Yoga Ball Hamstring Curls
3 sets of 15 reps

Seated Calf Raise Machine (start with 70lbs next time)
70 x 8
70 x 8
70 x 8 - introduce 90lbs here next time
90 x 8

Chin Ups
5 / 5 / 4 / 4

Hacksquats
180 x 8
200 x 8
200 x 8
250 x 8 - hard but doable

Cable Wood Chops
110 x 15
110 x 15
110 x 15

Lunges
35 x 8
35 x 8
35 x 8
(no 4th Set)

Standing Calf Raises (Inner, Outer, Middle)
8, 8, 8
8, 8, 8
8, 8, 8
8, 8, 8

Seated Alternate Dumbell Curls
30 x 8
30 x 8
30 x 8
30 x 8

Crunches (variations)

[darray]

Weak day - I could only squeeze in 2 workouts this week and they are back to back, hence my poor lifts this day - you do what you can do, juts have to keep going

Wide Grip Pull Downs -
4 sets of 4

Decline Bench -
135 x 8 ,
185 x 6,
Flat Bench
135 x 8,
185 x 6

Standing Barbell press -
75 x 8,
75 x 8,
75 x 6,
75 x 4

Seated Rows (narrow Grip)-
110 x 8,
120 x 8,
120 x 8,
120 x 8

Dips
6,
6,
6,
6

Dumbell Shrugs,
60 x 8,
70 x 8,
70 x 8,
75 x 8

Cable pulldowns (straight bar)
55 x 8,
65 x 8,
65 x 8,
65 x 8

Pec Deck
140 x 8
140 x 8,
140 x 8,
140 x 8

Seated Dumbell Extensions
70 x 8
70 x 6
50 x 8
50 x 8

This is what I get for doing back to back workouts!

[darray]

Week 3-B1

HOLY COW did I feel good today, awesome sleeps the last 2 nights and lots of good food and water, really shows in my workout!!!

Leg Press (up 90lbs)
450 x 8
450 x 8
540 x 8
540 x 8

Yoga Ball Hamstring Curls (added a set)
4 sets of 15 reps

Seated Calf Raise Machine (start with 90lbs next time)
70 x 8
90 x 8
90 x 8
100 x 8

Chin Ups (progessively getting better)
6 / 5 / 5 / 5

Hacksquats (start with 270lbs next time)
180 x 8
270 x 8
270 x 8
300 x 8

Cable Wood Chops
110 x 15
110 x 15
110 x 15

Lunges (got the 4th set in today)
35 x 8
35 x 8
35 x 8
35 x 8

Standing Calf Raises (Inner, Outer, Middle)
8, 8, 8
8, 8, 8
8, 8, 8
8, 8, 8

Seated Alternate Dumbell Curls
32.5 x 8
35 x 8
35 x 8
35 x 8 - just barely got it done

Crunches (variations)

[darray]

Week 3 Workout A

Wide Grip Pull Downs - (getting better)
5/4/5/4

Flat Bench - (add just a little more weight, not 50lbs)
135 x 8 ,
185 x 4,
135 x 8,
135 x 8
135 x 8

Standing Barbell press - (getting weaker?)
75 x 8,
75 x 6,
75 x 6,
75 x 6

Seated Rows (narrow Grip) machine was broken - did lat pulldowns instead
110 x 8
120 x 8,
120 x 8,
120 x 8

Dips
6,
6,
6,
6

Dumbell Shrugs, (changed to rolling shrugs)
50 x 8,
50 x 8,
50 x 8,
50 x 8

Cable pulldowns (straight bar)
55 x 8,
65 x 8,
65 x 8,
65 x 8

Pec Deck
140 x 8
140 x 8,
140 x 8,
190 x 5

Seated Dumbell Extensions (changed to one arm cable kickbacks)
25 x 8
25 x 8
25 x 8
25 x 8

[darray]

week 3 B
Week 3-B2

Again I felt strong today - I know now my strength lies in my lower body. My shoulders specifically are troublesome

Leg Press (up another 90lbs - start at 540 next time)
450 x 8
540 x 8
540 x 8
630 x 8

Yoga Ball Hamstring Curls ( getting easier - maybe try one legged and start at 3 sets?)
4 sets of 15 reps

Seated Calf Raise Machine (Introduce 110lbs earlier next time)
90 x 8
90 x 8
90 x 8
110 x 8

Chin Ups (progessively getting better)
6 / 6 / 6 / 5

Hacksquats (wow! start with 320lbs next time)
270 x 8
320 x 8
320 x 8
350 x 8

Cable Wood Chops
110 x 15
110 x 15
110 x 15

Lunges (good)
35 x 8
35 x 8
35 x 8
35 x 8

Standing Calf Raises (Inner, Outer, Middle)
8, 8, 8
8, 8, 8
8, 8, 8
8, 8, 8

Seated Alternate Dumbell Curls (keep at this weight)
32.5 x 8
35 x 8
35 x 8 (6 + 2)
35 x 8 - (6 + 1 +1) really tough!

Crunches (variations)

[darray]

Week 4 A

Wide Grip Pull Ups -
4/5/4/5

Incline Bench - Good work
135 x 8 ,
135 x 8,
135 x 8,
135 x 8

Standing Barbell press - Was trying too much weight, not doing proper form (it's good to talk to a trainer)
70 x 8,
60 x 8,
60 x 8,
60 x 8

Seated Rows (narrow Grip) (kick it up to 130 for last set next time)
120 x 8
120 x 8,
120 x 8,
120 x 8

Dips (really strecth your chest before doing this)
6,
6,
8,
8

Rolling Dumbell Shrugs,
60 x 8,
60 x 8,
60 x 8,
70 x 8

Cable pulldowns (straight bar) - start with 65lbs next time
55 x 8,
65 x 8,
75 x 8,
75 x 8 (barely got it done - great work!)

Pec Deck (4.5 holes up on seat)
140 x 8
140 x 8,
140 x 8,
140 x 8

One Arm Cable Kickbacks
25 x 8
25 x 8
20 x 8
20 x 8 (tough)

[darray]

week 4 B

I only get to do this workout once this week so I really pushed myself!!!

Leg Press (up another 90lbs - start at 540 next time)
450 x 8
540 x 8
630 x 8
650 x 8

One Legged Yoga Ball Hamstring Curls
3 sets of 15 reps

Seated Calf Raise Machine
90 x 8
110 x 8
110 x 8
120 x 8

Chin Ups (well done)
6 / 6 / 6 / 6

Hacksquats (wow! - I felt awesome)
270 x 8
360 x 8
360 x 8
400 x 8

Cable Wood Chops
110 x 15
110 x 15
110 x 15

Lunges (good)
35 x 8
35 x 8
35 x 8
35 x 8

Standing Calf Raises (Inner, Outer, Middle)
8, 8, 8
8, 8, 8
8, 8, 8
8, 8, 8

Seated Alternate Dumbell Curls (keep at this weight)
32.5 x 8
35 x 8
35 x 8 (6 + 2)
35 x 4 + 32.5 x 4 (really tough!)

Crunches (variations)

[chaddukes]

Welcome. Are you going mostly for hypertrophy?

[darray]

Week 5 was a wash, sick with the flu. Green phlem and all, so took it off and went back in the 6th week, still a little sick but I could breathe deeply again which was nice

In reply to chaddukes yes the program is based on mostly on hypertrophy except I cant commit to the gym too many times a week - but having fun with lifting non-the-less

[darray]

Week 6-A.1

Wide Grip Pull Ups -
5/5/4/5

Flat Bench (5 sets)
135 x 8 ,
135 x 8,
135 x 8,
135 x 8,
135 x 8

Standing Barbell press
60 x 8,
60 x 8,
60 x 8,
60 x 8

Seated Rows (narrow Grip) (kick it up to 130 for last set next time)
120 x 8
120 x 8,
120 x 8,
120 x 8

Dips (really strecth your chest before doing this)
8,
8,
8,
8

Rolling Dumbell Shrugs,
60 x 8,
60 x 8,
60 x 8,
60 x 8

Cable pulldowns (straight bar)
55 x 8,
65 x 8,
75 x 8,
75 x 8 (barely got it done - great work!)

Pec Deck (4.5 holes up on seat)
140 x 8
140 x 8,
140 x 8,
140 x 8

One Arm Cable Kickbacks
25 x 8
25 x 8
20 x 8
20 x 8 (tough)

well done and welcome back to the gym kind sir

[darray]

Week 6.B

Leg Press
450 x 8
540 x 8
650 x 8
650 x 8

One Legged Yoga Ball Hamstring Curls (tough)
3 sets of 15 reps

Seated Calf Raise Machine
110 x 8
110 x 8
130 x 8
140 x 6 (couldn't get 8 done but really happy about this weight)

Chin Ups (AWESOME - even put an extra set in to push myself)
6 / 6 / 6 / 6 / 5

Hacksquats (wow! - I felt awesome)
270 x 8
360 x 8
360 x 8
410 x 8

Cable Wood Chops (Getting better at these but still have to wait a bit before I'll be able to move weight up)
110 x 15
110 x 15
110 x 15

Lunges (didn't feel strong enough to do these today - really pushed myself on the other leg exercises and went on the cautious side here)


Standing Calf Raises (Inner, Outer, Middle)
8, 8, 8
8, 8, 8
8, 8, 8
8, 8, 8

Seated Alternate Dumbell Curls (keep at this weight)
32.5 x 8
32.5 x 8
32.5 x 8
32.5 x 8

Crunches (variations)

Good work

[darray]

Week 6 A
Week 6-A.2

Felt like a beast today - procrastinated and procrastinated then finally went to the gym and was able to get a work out in before it closed and I KILLED it!!!

Also note I switched some sets around to see if it would help my shoulders and I think it did given my results

Wide Grip Pull Ups -
5/5/5/5

Standing Barbell press
60 x 8,
60 x 8,
60 x 8,
60 x 8

Flat Bench (6 sets)
135 x 8 ,
135 x 8,
135 x 8,
135 x 8,
135 x 8
135 x 8

Seated Rows (narrow Grip) (kick it up to 130 for last set next time)
120 x 8
120 x 8,
120 x 8,
120 x 8

Rolling Dumbell Shrugs, (did 5 sets)
60 x 8,
60 x 8,
60 x 8,
70 x 8 (had a hard time with my grip strength at this point)
60 x 8 (I had it in myself to do more but my grip strength was done - bring wraps for next time)

Dips (these for the first time felt solid - did 5 sets)
8,
8,
8,
8,
8

Cable pulldowns (straight bar) - start with 65 next time
55 x 8,
65 x 8,
65 x 8,
75 x 8
75 x 6

Pec Deck (4.5 holes up on seat)
140 x 8
140 x 8,
150 x 8,
150 x 8 - good work really stretched my chest

One Arm Cable Kickbacks (5 sets)
25 x 8
25 x 8
20 x 8
20 x 8
20 x 8

If you look at my last workouts I really kicked it up today - man I'm so glad I pushed myself out the door - almost didn't go today (can you believe that) but I felt great!

[superdonut]

How did you blow your back out? Injuries can occur no matter what program or routine you are doing. Often times injuries occur from bad form too.

[darray]

How did you blow your back out? Injuries can occur no matter what program or routine you are doing. Often times injuries occur from bad form too.

I was doing the HCT-12 and lifted to failure too many times in a week. There's an autoregulation factor with that routine and I wasn't doing that properly. I didn't listen to my own body and that's why I got hurt.

[chaddukes]

I was doing the HCT-12 and lifted to failure too many times in a week. There's an autoregulation factor with that routine and I wasn't doing that properly. I didn't listen to my own body and that's why I got hurt.

Was there some kind of injury or did you just overdo it?

[darray]

Was there some kind of injury or did you just overdo it?

I simply over did it. There's an autoregulation factor to that routine that I just wasn't paying attention to. I switched routines as I can't commit a lot of timne to the gym and I have to learn my limitations.


I've been away on business all of last week, in meeting, workshops and luncheons. It was awesome but I seriously overindulged with the food. I mean man it was great but wow did I eat a lot of "not so good for you" food.

Back at the gym this week ready to battle! Week 7 was a wash...

[darray]

Week 8.B

Leg Press
450 x 8
540 x 8
650 x 8
700 x 8 (best to date! but the last rep almost came down on me, I need to have some spotters if I want to continue at this weight)

One Legged Yoga Ball Hamstring Curls (tough)
2 sets of 15 reps
1 set of 15 with both legs

Seated Calf Raise Machine
110 x 8
130 x 8
130 x 8
150 x 8 (this just keeps getting better!)

Chin Ups (AWESOME -I think I'm going to try 8 reps next time)
6 / 6 / 6 / 6 / 6

Hacksquats (wow! - I felt awesome)
270 x 8
360 x 8
450 x 8
450 x 8

Cable Wood Chops (Really challenged myself here but did it)
120 x 15
120 x 15
120 x 15

Lunges
35 x 8
35 x 8
35 x 8
35 x 8

Standing Calf Raises (Inner, Outer, Middle)
8, 8, 8
8, 8, 8
8, 8, 8
8, 8, 8

Seated Alternate Dumbell Curls (keep at this weight)
32.5 x 8
32.5 x 8
32.5 x 8
32.5 x 8

Crunches (variations)

Welcome back to the gym!

[darray]

Week 8 A

Body did not respond well today, not enough water and not enough rest - totally showed in my workout

Wide Grip Pull Ups -
5/5/5/5

Standing Barbell press
60 x 8,
60 x 8,
60 x 8,
60 x 8

Flat Bench (6 sets)
135 x 8 ,
135 x 8,
155 x 8,
185 x 6

Seated Rows (narrow Grip) 120 x 8
120 x 8,
120 x 8,
120 x 8,
130 x 8

Rolling Dumbell Shrugs, (did 5 sets)
65 x 8,
70 x 8,
70 x 8,
70 x 8 (again had a hard time with grip strength, have to buy longer wraps - I can go heavier I just can't hold on to the damn dumbells)

Dips

Scratch - not feeling it today

Cable pulldowns (straight bar) - start with 65 next time
55 x 8,
65 x 8,
75 x 8
75 x 8

Pec Deck (4.5 holes up on seat)
140 x 8
140 x 8,
140 x 8,
140 x 8

One Arm Cable Kickbacks (5 sets)
25 x 8
25 x 8
25 x 8
25 x 8