HomelessTrainer
09-26-2010, 07:41 PM
I completed my first 12 weeks with HCT about a month ago and the gains and overall routine has exceed my expectations that I plan to follow it until the end of the year. In a nut shell:
- I lost 10 pounds (started at 210)
- BF went down 5% to 15%
- Went from never doing squats or deadlifts to doing 105x6 front squats and 245x6 hook grip deadlifts
- I feel stronger and look better then I ever have!
It took me awhile to get dialed in which is why my squat numbers aren't high but this second time I'll be doing a clean bulk to 230 and then cut back down to 180. I'll be doing light cardio for warm-ups but nothing extreme. Here are my stats/goals this time around in detail;
Stats
Sex - Male
Age - 22
Starting Weight - 200
BF% - 15
Goals - CLEAN Bulk to 230 then cut down to 180 by the end of January. Hit BW squats and Bench and hit a 350 deadlift hook grip.
Routine
I'll be doing the 4 day program with a separate abs workout on Tuesdays and Thursdays. I'll be doing Front Squats, Bench Press, Deadlifts, Seated Calf Press, Close Grip Bench Press, Overhead Press, Lat Pull Down, Ez-Bar Curls and Dumbbell Rows.
Supplements
I'll be taking: ON Whey Gold Standard, Cyto Sport Cyto Gainer, Animal Pak, Universal Liver and GNC Creatine.
I'll start officially tomorrow on Monday. Keep you guys posted. Cheers!
- I lost 10 pounds (started at 210)
- BF went down 5% to 15%
- Went from never doing squats or deadlifts to doing 105x6 front squats and 245x6 hook grip deadlifts
- I feel stronger and look better then I ever have!
It took me awhile to get dialed in which is why my squat numbers aren't high but this second time I'll be doing a clean bulk to 230 and then cut back down to 180. I'll be doing light cardio for warm-ups but nothing extreme. Here are my stats/goals this time around in detail;
Stats
Sex - Male
Age - 22
Starting Weight - 200
BF% - 15
Goals - CLEAN Bulk to 230 then cut down to 180 by the end of January. Hit BW squats and Bench and hit a 350 deadlift hook grip.
Routine
I'll be doing the 4 day program with a separate abs workout on Tuesdays and Thursdays. I'll be doing Front Squats, Bench Press, Deadlifts, Seated Calf Press, Close Grip Bench Press, Overhead Press, Lat Pull Down, Ez-Bar Curls and Dumbbell Rows.
Supplements
I'll be taking: ON Whey Gold Standard, Cyto Sport Cyto Gainer, Animal Pak, Universal Liver and GNC Creatine.
I'll start officially tomorrow on Monday. Keep you guys posted. Cheers!