From acorn to oak tree! HTC-12 log.

[EnglishOak]

Decided to give this a blast and log my progress. Just returning from a back injury and also have a dodgy left shoulder. I'll be doing the 4 day upper/lower split.

Stats:
27 y/o
6' 1"
90kg/198lbs
~12% BF

1RM RAW lifts (no belt etc)
Squat: 170kg/375lbs
Dead: 205kg/450lbs
Bench: 120kg/265lbs
Row: 105kg/230lbs
OHP: 70kg/155lbs
Power clean: 100kg/220lbs


Fri 1st Oct - Upper

Chins
6 x BW
6 x BW +5kg/11lbs
6 x BW +10kg/22lbs
6 x BW +15kg/33lbs +2+2+2

BB Row
6 x 40kg/88lbs
6 x 50kg/110lbs
6 x 60kg/132lbs
6 x 70kg/155lbs
6 x 80kg/176’bs
6 x 90kg/198lbs +2+2+2
I was tired from the chins and the final set was really tough for me.

BB Flat Bench
6 x 40kg/88lbs
6 x 50kg/110lbs
6 x 60kg/132lbs
6 x 70kg/155lbs
6 x 80kg/176lbs
6 x 90kg/198lbs
6 x 100kg/220lbs +2+2+2
This was really hard too.

BB OHP
6 x 30kg/66lbs
6 x 40kg/88lbs
6 x 50kg/110lbs +2+2+2
This was really tough after bench, disappointed with this one.

Dips
6 x BW
6 x BW +5kg/11lbs
6 x BW +10kg/22lbs
6 x BW +15kg/33lbs +2+2+2
I struggle with dips due to my shoulder, plus I was tired. Pretty shameful. I hope this one starts to shoot up.


Sat 2nd Oct - Lower

Squats
6 x 40kg/88lbs
6 x 60kg/132lbs
6 x 80kg/176lbs
6 x 100kg/220lbs
6 x 120kg/265lbs +2+2+2
I was expecting to get to 130/140kg for the 6+2+2+2. My back held out just fine so I guess that is something.

Deads
6 x 70kg/155lbs
6 x 90kg/198lbs
6 x 110kg/242lbs
6 x 130kg/286lbs
6 x 150kg/330lbs +2+2+2
After squats this was hard. Usually I do squats and deads on separate days so my deads will really suffer. I might swap the order and alternate weekly.

Calf leg press
6 x 25kg/55lbs
6 x 50kg/110kg
6 x 75kg/165lbs
6 x 100kg/220lbs
6 x 125kg/275bls
6 x 150kg/330lbs +2+2+2

Preacher curl
6 x EZ bar +10kg/22lbs
6 x EZ bar +20kg/44lbs
6 x EZ bar +25kg/55lbs
6 x EZ bar +30kg/66lbs
6 x EZ bar +35kg/77lbs +2+2+2
I think the bar weighs 10kg/22lbs; I’ll check tonight.

Mid pulley cable crossover
6 x 40
6 x 50
6 x 60
6 x 70 +2+2+2
I snuck this one is as my chest is lacking.


Tonight I have my second upper body workout. I'm feeling the effects of a cold so I'm not sure how I will perform tonight. I'll go in and work as hard as I can though.

[EnglishOak]

So I'm feeling crappy from this cold I have, my workout wasn't particulary good.

Chins
6 x BW
6 x BW +5kg/11lbs
6 x BW +10kg/22lbs
6 x BW +15kg/33lbs +2+2+2

BB Flat Bench
6 x 50kg/110lbs
6 x 60kg/132lbs
6 x 70kg/155lbs
6 x 80kg/176lbs
6 x 90kg/198lbs
6 x 100kg/220lbs +2+2+2

BB Row
6 x 40kg/88lbs
6 x 50kg/110lbs
6 x 60kg/132lbs
6 x 70kg/155lbs
6 x 80kg/176lbs
6 x 85kg +2+2+2

BB OHP
6 x 30kg/66lbs
6 x 40kg/88lbs
6 x 50kg/110lbs
6 x 55kg +2+2+2

Dips
6 x BW
6 x BW +5kg/11lbs
6 x BW +10kg/22lbs +2+2+2

Really poor show here. I blame being ill. Next time will be better.

Edit: Monday is my weekly weigh in, I was up to just over 91kg/200lbs...

[EnglishOak]

Another disappointing workout, I hope to get back into the swing of things again soon!

Squats
6 x 60kg/132lbs
6 x 80kg/176lbs
6 x 100kg/220lbs
6 x 120kg/265lbs +2+2+2


Deads
6 x 70kg/155lbs
6 x 90kg/198lbs
6 x 110kg/242lbs
6 x 130kg/286lbs
6 x 150kg/330lbs +2+2+2


Calf leg press
6 x 25kg/55lbs
6 x 50kg/110kg
6 x 75kg/165lbs
6 x 100kg/220lbs
6 x 125kg/275bls
6 x 150kg/330lbs
6 x 175kg/385lbs +2+2+2

Preacher curl
6 x EZ bar +10kg/22lbs
6 x EZ bar +20kg/44lbs
6 x EZ bar +25kg/55lbs
6 x EZ bar +30kg/66lbs +2+2+2
Forearms are really sore for some reason so couldn't go heavy

Edit: Forgot I did cable ab crunch @ 75kg +2+2+2

[EnglishOak]

Fri 8th Oct - Upper

Chins
6 x BW+15kg +2+2+2

Bench
6 x 100kg +2+2+2

Row
6 x 90kg +2+2+2

OHP
6 x 50kg +2+2+2

Dips
6 x BW+15kg +2+2+2


Sat 9th Oct - Lower

DL
6 x 160kg +2+2+2
Finally added some weight on...

Front squat
6 x 70kg +2+2+2
Terrible!

Calf leg press
6 x 200kg +2+2+2

Preacher
6 x EZ bar +30kg/66lbs +2+2+2

Kneeling ab cable crunch
6 x 75kg +2+2+2



Mon 11th Oct - Upper

Bench
6 x 100kg +2+2+2
Felt stronger on this one, will add weight next time

Chins
6 x BW+15kg +2+2+2

Dips
6 x BW+20kg +2+2+2
Finally added some weight, shoulder is getting better.

Row
6 x 100kg +2+2+2

Push press
6 x 60kg +2+2+2

Slight increase in DL, calves, dips. Bench felt better too. Hopefully the weight will start to go up now.

[EnglishOak]

Wed 13th Oct - Lower

Squat - 140kg (killed me, can't do that again!)
Romanian DL - 140kg (too heavy, didn't get a full set)
Calf leg press - 200kg
Preacher - forget... Prob same as last time
Ab cable crunch - stack 75kg

Missed Fri workout due to schedule

Sat 16th Oct - Upper/Lower mix

Deadlift - Ended up doing some heavier doubles/singles, missed 200kg, got 180kg, did my 6+2+2+2 on 140kg :/
Bench 100kg x6 110kg +2+2+2
Row 100kg
Chins +15kg
Leg press 200kg (lame, i know!)
Rope pull downs/cable curls 60kg


So the last few workouts have been pretty hit and miss. Hopefully I can get back on track.

[Kiff]

Nice numbers mate keep it going