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the pope
11-22-2010, 12:43 PM
ok i was jds82 but had to get a new laptop and couldnt get into my stuff so had to st up a new journal:confused::confused::confused::confused:

anyway was on week 3 day2

leg press 6143, 2x143kgs,2x143kgs,2x143kgs
rackpulls 6x90kgs,2x90kgs,2x90kgs,2x90kgs (up 3 kgs)
calf press machine 6x110kgs, 2x110kgs,2x110kgs,2x110kgs
dum bell curls 6x17kgs,2x17kgs,2x17kgs,2x17kgs
woodchops 6x25kgs,2x25kgs,2x25kgs,2x25kgs

the pope
11-22-2010, 12:46 PM
day 3

pulldowns 6x75kgs.2x75kgs,2x75kgs,2x75kgs
1-arm rows 6x35kgs,2x35kgs,2x35kgs,2x35kgs
incline bench press 6x55kgs,2x55kgs,2x55khgs,2x55kgs
bar press
smith press 6x25kgs,2x25kgs,2x25kgs,2x25kgs

the pope
11-22-2010, 12:51 PM
day 4

leg press 6x143kgs,2x143kgs,2x143kgs,2x143kgs
deadifts 6x85kgs,2x85kgs,2x85kgs,2x85kgs
calf press 6x110kgs,2x110kgs,2x110kgs,2x110kgs
ez culs 6x33kgs,2x33kgs,2x33kgs,2x33kgs
wood chops 6x25kgs,2x25kgs,2x25kgs,2x25kgs

felt good the last couple of days must be te cartine kicking in

GazzyG
11-22-2010, 03:14 PM
Nice one mate, good to see someone else starting out with this who isn't already huge lol!

Notice you use KGs, where you from?

Gaz

the pope
11-22-2010, 04:13 PM
Nice one mate, good to see someone else starting out with this who isn't already huge lol!

Notice you use KGs, where you from?

Gaz

from ireland man all kgs over here lol.

hows your own traning comeing on ? how you finding the hct-12 so far?

Kiff
11-23-2010, 12:12 AM
Welcome back :-)

GazzyG
11-23-2010, 02:43 AM
I'm from England bud, so use kgs here too! I have online converter as a tab so just switch it to pounds when posting haha!

I'm finding HCT-12 good ta mate, hard work but fun.

Just come back off holiday where my diet went to pieces so first session back last night was awful lol.

Bradruss
11-23-2010, 06:52 AM
hello fellow Englishmen - good to see you on board - good luck

the pope
11-23-2010, 11:57 AM
Welcome back :-)

thanks man , seee your going well keep it up

the pope
11-23-2010, 12:00 PM
I'm from England bud, so use kgs here too! I have online converter as a tab so just switch it to pounds when posting haha!

I'm finding HCT-12 good ta mate, hard work but fun.

Just come back off holiday where my diet went to pieces so first session back last night was awful lol.

noting wores than getting back into it after the holis, going ta take time ta get it going again

keep at it anyway man

the pope
11-23-2010, 12:04 PM
hello fellow Englishmen - good to see you on board - good luck

thanks man but im from ireland man lol,

hows your own hct-12 comeing along?

Kiff
11-23-2010, 12:57 PM
Nice one mate, good to see someone else starting out with this who isn't already huge lol!

Notice you use KGs, where you from?

Gaz


Where abouts in England man?

GazzyG
11-23-2010, 01:32 PM
Where abouts in England man?

Nottingham, mate :)

You?

the pope
11-23-2010, 03:01 PM
week 4 day1
have but my kgs in pounds as well, i dont count the bar on the bench press and the smith press

pulldowns 6x75kgs,2x75kgs,2x75kgs,2x75kgs (166lbs)
1 arm rows 6x35kgs,2x35kgs,2x35kgs,2x35kgs, (78lbs)
bench press 6x80kgs,2x80kgs,2x80kgs,2x80kgs (177lbs)
standing bar press 6x52 kgs,2x52kgs,2x52kgs,2x52kgs (115lbs)
smith press 6x45kgs,2x45kgs,2x45kgs,2x45kgs (100lbs)

felt tried all day still not a bad workout

the pope
11-24-2010, 06:39 PM
day 2
leg press 6x150kgs,2x150kgs,2x150kgs,2x150kgs (up 7 kgs)
rack pulls 6x90kgs,2x90kgs,2x90kgs, 2x90kgs
calf raises 6x 11o kgs, 2x110kgs,2x110kgs,2x110kgs
dumbell curls 6x17kgs,2x17kgs,2x17kgs,2x17kgs
woodchops 6x28kgs,2x28kgs,2x28kgs,2x28kgs

Off Road
11-24-2010, 06:47 PM
Lots of guys in here from the other side of the ocean...but I'll say Hi from the United States :)

Kiff
11-24-2010, 10:10 PM
Nottingham, mate :)

You?

No way! I'm from Surrey but I am in Nottingham every other weeke to see the misus and struggle to find a place to train on a pay per visit basis! This has to be a sign? If you have any suggestions please pm me and we can stop hyjacing Popes journal lol.

Pope that is a mighty fine Bench you have going there!

the pope
11-27-2010, 06:48 AM
No way! I'm from Surrey but I am in Nottingham every other weeke to see the misus and struggle to find a place to train on a pay per visit basis! This has to be a sign? If you have any suggestions please pm me and we can stop hyjacing Popes journal lol.

Pope that is a mighty fine Bench you have going there!

thanks kiff

the pope
11-27-2010, 06:56 AM
day3

bench press 6x80kgs,2x80kgs,2x80kgs,2x80kgs
standing bar press 6x52kgs,2x52kgs,2x52kgs,2x52kgs
pulldowns 6x75kgs,2x75kgs,2x75kgs,2x75kgs
1-arm rows 6x37kgs,2x37kgs,2x37kgs,1x37kgs (up 3kgs)
smith press 6x23kgs,2x23kgs,2x23kgs,2x23kgs

incline benchpress 1x10x40kgs, 1x10x50kgs,1x8x58kgs


i did bench first and was fairly wiped out for the standing bar press but still got it done, next time will b doing back first

the pope
11-27-2010, 01:27 PM
day 4

leg press 6x 150kgs,2x150kgs,2x150kgs,2x150kgs
deadlifts 6x90kgs,2x90kgs,2x90kgs,2x90kgs (up 5 kgs)
calf press 6x110kgs,2x150kgs,2x150kgs,2x150kgs
barbell curls 6x35kgs,2x35kgs,2x35kgs,2x35kgs (up 3kgs)
woodchops 6x25kgs,2x25kgs,2x25kgs,2x25kgs

shurgs 3x10x35kgs

hard day but got threw it going to start the deload next week, good timeing as i think my body needs it

GazzyG
11-27-2010, 02:53 PM
Keep it up buddy :) Gj on increasing your DL.

the pope
11-30-2010, 02:04 PM
Keep it up buddy :) Gj on increasing your DL.

thanks gazzyg

the pope
11-30-2010, 02:07 PM
deload week

day1
barbell rows 2x15x30kgs
machine rows 2x15x35kgs
bench press 2x15x40kgs
inclince bench 2x10 30kgs
delts press 2x15x15kgs
lat raises 2x15x7.5kgs
skull curches 2x15x15kgs

the pope
11-30-2010, 02:14 PM
so doing this for the 5th week dont see much diff in the way i look bu ti do feel i am getting stronger, maybe its my deit but i wasnt excapting to see much of a diff in this amount of time. but was looking for some.

but would be happy with any help!

the pope
12-02-2010, 03:45 AM
day 2 deload

squats 2x15x50kgs
rack pulls 2x15x50kgs
calf raies 2x15x60kgs
ez curls 2x15x23kgs
barbell curls 2x15x20kgs
rev sit ups 2x15

GazzyG
12-02-2010, 04:38 AM
Nice going mate.

In terms of diet, have you really stepped up the eating?

the pope
12-02-2010, 04:48 AM
diet not my strong point, im 14.5-15stone not badly built but have a bit of fat around the hip and stomch

im eating about 3000 cals a day , but will be uping it to about 3300 for the next cycle, and worry about loseing the fat when i finsh my hct, as im just looking to build size at the moment, my deit does need claening up do

GazzyG
12-02-2010, 04:53 AM
Yeah, I'd step it up a tad bud.

I'm just under 12st and 5'6'' and I'm eating 3k cals a day. Was worried about getting a belly on me at first, but it's not happening, just getting thicker and if anything more defined. Make sure you get your protein in too - I'm getting about 200-300g a day.

the pope
12-02-2010, 05:01 AM
Yeah, I'd step it up a tad bud.

I'm just under 12st and 5'6'' and I'm eating 3k cals a day. Was worried about getting a belly on me at first, but it's not happening, just getting thicker and if anything more defined. Make sure you get your protein in too - I'm getting about 200-300g a day.

ya deff need the protein , going bump it up ta the 3300 for too weeks then maybe up ta 3500, and see how it goes, if your getting ticker and more defined then its working for ha keep it up man

Kiff
12-02-2010, 07:53 AM
so doing this for the 5th week dont see much diff in the way i look bu ti do feel i am getting stronger, maybe its my deit but i wasnt excapting to see much of a diff in this amount of time. but was looking for some.

but would be happy with any help!

If you are getting stronger your body must be changing, fat doesn't lift weights mate ;)

Took me a few cycles to see a difference but i felt more powerfull after the first if that makes sense. I like the workload in here keep at it mate! Maybe if you post a sample of your diet there are some guys on here witha lot of knowledge that could lead you the right way....

Off Road
12-02-2010, 08:25 AM
The changes in your body will be more noticeable as you get stronger. For instance, taking you squat from 200 to 250 will create a change, but taking it over 300 will be a more noticeable change. Just keep progressing and eating.

the pope
12-03-2010, 07:05 AM
If you are getting stronger your body must be changing, fat doesn't lift weights mate ;)

Took me a few cycles to see a difference but i felt more powerfull after the first if that makes sense. I like the workload in here keep at it mate! Maybe if you post a sample of your diet there are some guys on here witha lot of knowledge that could lead you the right way....

ya i was thinking that, that it woukd take a few cycles to see the differance, i do feel more powerfully and stronger do, and im enjoying the program so going keep with it.

ill post up my deit in the next week just makeing sure i have the right cals made out

the pope
12-03-2010, 07:06 AM
The changes in your body will be more noticeable as you get stronger. For instance, taking you squat from 200 to 250 will create a change, but taking it over 300 will be a more noticeable change. Just keep progressing and eating.

thanks off road, i do feel stronger and my kgs are going up so im happy with that

the pope
12-03-2010, 07:12 AM
day 3 deload

seated rows 2x15x40kgs
bar rows 2x15x35kgs
incline bench 2x15x30kgs
incline flys 2x15 x10kgs
dumbell press 2x15x15kgs
lat raies 2x10x7.5kgs
skull curchers 2x15x15kgs

my tricpes feelt pumped after the skull curchers going run theses in my next cycle

Kiff
12-03-2010, 07:25 AM
day 3 deload

seated rows 2x15x40kgs
bar rows 2x15x35kgs
incline bench 2x15x30kgs
incline flys 2x15 x10kgs
dumbell press 2x15x15kgs
lat raies 2x10x7.5kgs
skull curchers 2x15x15kgs

my tricpes feelt pumped after the skull curchers going run theses in my next cycle


That is some serious volume. How come you opted for so much chest volume mate?

the pope
12-03-2010, 10:21 AM
That is some serious volume. How come you opted for so much chest volume mate?

since it was the deload week i said that id change it a bit to get the blood going, it wasnt that bad only incline bench and flys.

you deff need the deload week on this program

the pope
12-04-2010, 11:21 AM
day 4 deload week

squats 2x15x40kgs
rackpulls 2x15x50kgs
calf raies 2x15x50kgs
ez curls 2x15x20kgs
bar curls 2x15x20kgs
sit ups 2x15

the pope
12-04-2010, 11:32 AM
my deit at the moment is
m1: 2 eggs,bran flakes with milk,protein shake, tost, mutil vit,fish oil
m2:banna and penut butter sandwich,cup of milk,yougart
m3: tuna sandwich.
m4: beff,rice,veg,fish oil
m5:chicken sandwich, cup of milk
m6: protein shake,fish oil
post workout - 2 scoops proten,2cups milk

it come to 3,5255 kals

and help would be welcome thanks

the pope
12-07-2010, 07:21 AM
cycle2 weeek 1
day 1

squats 6x70kgs,2x70kgs,2x70kgs,2x70kgs,
rack pulls 6x90kgs,2x90kgs,2x90kgs,2x90kgs
calf raises 6x 115kgs,2x115kgs,2x115kgs,2x115kgs
bar curls 6x35kgs,2x35kgs,2x35kgs,2x35kgs
woodchops 6x20kgs,2x20kgs,2x20kgs,2x20kgs

dumbell inclince curls 1x10x10kgs,1x8x12kgs,1x6x12kgs
hammer curls 2x10x10kgs

Kiff
12-07-2010, 10:27 AM
my deit at the moment is
m1: 2 eggs,bran flakes with milk,protein shake, tost, mutil vit,fish oil
m2:banna and penut butter sandwich,cup of milk,yougart
m3: tuna sandwich.
m4: beff,rice,veg,fish oil
m5:chicken sandwich, cup of milk
m6: protein shake,fish oil
post workout - 2 scoops proten,2cups milk

it come to 3,5255 kals

and help would be welcome thanks

Looks healthy for sure, what are your goals? Size gain or loss? How many grams of protein does that come to?

I may not be much help but the diet guru's out there will probably ask those questions of you :evillaugh:

the pope
12-08-2010, 03:54 PM
day2

1 arm rows 6x32kgs,2x32kgs,2x32kgs,2x32kgs
pulldowns 6x75kgs,2x75kgs,2x75kgs,2x75kgs
bench press 6x80kgs,2x80kgs,2x80kgs,2x80kgs
s bar press 6x52kgs,2x52kgs,2x52kgs,2x52kgs
skull churshers 6x23kgs,2x23kgs,2x23kgs,2x23kgs

really felt wipe after this , good seasion.

the pope
12-08-2010, 03:56 PM
Looks healthy for sure, what are your goals? Size gain or loss? How many grams of protein does that come to?

I may not be much help but the diet guru's out there will probably ask those questions of you :evillaugh:

will post them drying the week,stuck for time

the pope
12-10-2010, 10:14 AM
Looks healthy for sure, what are your goals? Size gain or loss? How many grams of protein does that come to?

I may not be much help but the diet guru's out there will probably ask those questions of you :evillaugh:

its about 284 grams of protein. looking ta but on size going be bumping it up ta 4,000kacls from next week on that should help me but on a bit of size

the pope
12-10-2010, 03:15 PM
day 3

ez culs
6x38kgs (up 3kgs)
2x38kgs
2x38kgs
2x38kgs

leg press
6x150kgs
2x150kgs
2x150kgs
2x150kgs

bar calf raies
6x60kgs
2x60kgs
2x60kgs
2x60kgs

deadlifts
6x97kgs ( up 7kgs):)
2x97kgs
2x97kgs
2x97kgs
deadlifts felt hard at the end but good do

leg raises
10x3xbw

pearcher curls
1x10x18kgs
1x10x23kgs

GazzyG
12-10-2010, 04:15 PM
Nice work on the deadlifts bud!

Always a great feeling to up the weight on them!

the pope
12-12-2010, 12:55 PM
thanks gazzyg

day 4
seated rows
6x60kgs
2x60kgs
2x60kgs
2x60kgs

1 arm, rows
6x32kgs
2x32kgs
2x32kgs
2x32kgs

incline bench press
6x68kgs
2x68kgs
2x68kgs
2x68kgs

dumbell press
6x22kgs
2x22kgs
2x22kgs
2x22kgs

skull curshers
6x23kgs
2x23kgs
2x23kgs
2x23kgs

Kiff
12-12-2010, 01:25 PM
Solid as ever.

the pope
12-14-2010, 03:09 PM
Solid as ever.

thanks kiff

the pope
12-14-2010, 03:15 PM
cycle 2 week 2
day 1

ez curls
6x38kgs
2x38kgs
2x38kgs
2x38kgs

ez curls narrow grip
1x10x18kgs
1x10x20kgs
1x8x20kgs

rack pulls
6x97kgs (up 7 kgs):)
2x97kgs
2x97kgs
2x97kgs

squats
6x67kgs
2x67kgs
2x67kgs
2x67kgs

calf raese machine
6x115kgs
2x115kgs
2x115kgs
2x115kgs

wood chops
10 20kgs
10x20kgs

not a bad session over all

the pope
12-15-2010, 05:10 PM
day 2

bench press
6x80kgs
2x80kgs
2x80kgs
2x80kgs
1x80kgs

incline flys
1x10x7.5kgs
1x8x8kgs

seated dumbell press
6x22kgs
2x22kgs
2x22kgs
2x22kgs
1x22kgs

skull churshers
6x28kgs (up 5kgs):)
2x28kgs
2x28kgs
2x28kgs
triceps were on fire after this

1-arm rows
6x32kgs
2x32kgs
2x32kgs
2x32kgs

seated rows
6x60kgs
2x60kgs
2x60kgs
2x60kgs

GazzyG
12-16-2010, 03:56 AM
Nice work on the skull crushers, rows and very strong bench!

Your arms have got to be bigger than mine lol!

Kiff
12-16-2010, 10:33 AM
Good work mate, your benching more than you squat? ! :P WHAT :moon:

the pope
12-16-2010, 05:55 PM
Nice work on the skull crushers, rows and very strong bench!

Your arms have got to be bigger than mine lol!

thanks. not sure bout my arms do lol

the pope
12-16-2010, 05:59 PM
Good work mate, your benching more than you squat? ! :P WHAT :moon:

ya i no i didnt squat in my last cycle was doing leg press for the too days, in fact havent done them a long time, so going started easy enough and going try to add to it each week

the pope
12-16-2010, 06:00 PM
cardio; 1hr football traning

the pope
12-20-2010, 01:00 PM
Havent done any hct-12 traning since wednesday over the snow and ice here my gym wasnt even open,

I was doing a small bit at home with the little weights that i have but noting like the hct-12

it would have been grand if this week was deload week lol, just hope ill be able ta go tamorrow

the pope
12-21-2010, 10:50 AM
day 3

finealy back in the gym open again after the snow even if its only for a few days

squats
6x70kgs (up 3kgs):)
2x70kgs
2x70kgs
2x70kgs

calf bar raises
6x60kgs
2x60kgs
2x60kgs
2x60kgs

ez curls
6x38kgs
2x38kgs
2x38kgs
2x38kgs

rack pulls
6x100kgs (up 3kgs):)
2x100kgs
2x100kgs
2x100kgs

leg raies
3x 15xbw

incline curls
1x12x10kgs
1x10x10kgs
1x7x12kgs
shrugs
3x10x 30kgs

Off Road
12-21-2010, 11:30 AM
glad you were able to get back in there. Looks like you took full advantage of it.

the pope
12-22-2010, 04:20 PM
glad you were able to get back in there. Looks like you took full advantage of it.

thanks OR, i was dieing to get back in there as im enjoying the hct-12 and dont want fall behind in it, im just going to pick up were i left off and i was thinking about cuting sort my deload week by one or too days whaen i come to it,over missing a few days?

the pope
12-22-2010, 04:29 PM
daay 4

inclince bench
6x70kgs(up2kgs)
2x70kgs
2x70kgs
2x70kgs

seated dumbell O.H.P.
6x22.5kgs
2x22.5kgs
2x22.5kgs
2x22.5kgs

seated rows
6x65kgs (up 5kgs)
2x65kgs
2x65kgs
2x65kgs

1- arm rows
6x32kgs
2x32kgs
2x32kgs
2x32kgs

skull crushers
6x28kgs
2x28kgs
2x28kgs
2x28kgs

lat raises
3x10x10kgs

kickbacks
2x10x10kgs

pullups 2x6xbw

it was a good session, bench and rows went up, found it hard for the 1 arm rows, aiming to get my skull crushers up next

the pope
12-23-2010, 09:12 AM
cycle2 week 3
day1

deadlifts
6x97kgs
2x97kgs
2x97kgs
2x97kgs

ezcurls
6x38kgs
2x38kgs
2x38kgs
2x38kgs

leg press
6x150kgs
2x150kgs
2x150kgs
2x150kgs

machine calf raises
6x115kgs
2x115kgs
2x115kgs
2x115kgs

sit ups
3x20reps

inclince cirls
1x12x8kgs
1x10x10kgs
1x8x12kgs

mach pearcher curls
1x10x25kgs
1x8x30kgs

shurgs
2x10x30kgs
1x10x32kgs

good seassion, getting near to a 100kgs on the deadlifts

the pope
01-05-2011, 07:49 AM
so as i posted in another thread my ankle is f***ked and was on crutches for the last too and a half weeks ,its an old injury that just wont go away,so going to have to put the hct-12 on hold for a while, as i cant do squats,calfraises,leg press e.t.c. for a while, but i will be doing a different program that if been gaveing by my pal ( whos a bodybuilder) and this will allso help with my ankle injury for good so ill stating another journal and will keep this for the hct-12