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rankinj13
01-11-2011, 11:53 AM
Hey guys, just stated lifting for the first time ever and decided to do the HCT workout. Being that this is my first time lifting I went just a little bit easy on some stuff just to get the feel of things. Also I have no idea if any of the stuff I did was good or bad weight wise. I'm only posting the final set of the workout because i just moved and have not gotten internet yet so this is being typed on my phone. I did the warm up sets and the buildup to the six rep max then the clusters.

Figured I would add my stats since other people seem to have done that.

Height: 5'11" 1/2
Weight: 170? Haven't weighed myself in a long time
Bodyfat: under 10% also haven't done this in a while was around 7%


Pullups: BW + 15 lbs x 6+2+2+2
- loved these

One arm dumbbell rows: 60 lbs x 6+2+2+2
- felt good but also think form was iffy especially left arm

Bench press: 175 lbs x 6+2+2+2
- least favorite exercise of everything I did. Didn't really feel much of a chest work out here and pretty sure form was absolutely horrible

Standing overhead dumbbell press: 35 lbs x 6+2+2+2
- I did 40 pounds the set before the clusters burnt left shoulder gave out so i only completed 5 reps with that arm so I dropped back down to 35 for the final set. Felt these a lot in my back

Overhead tricep extension: 130 lbs x 6+2+2+2
- really liked these


Sice this was my first time lifting all of these are PRs haha. But in all seriousness please critique my order of exercises and any advice on what I can do better for them. Also please let me know how the weights are. Thanks for everything guys ill keep you updated.

rankinj13
01-12-2011, 08:46 PM
So today was my second time lifting ever and second day in the HCT-12 workout. Unfortunately I learned the hard way I have some muscles I have to stretch before doing lower body, so I took it relatively easy.

Leg press: 270 x 6, 320 x 6, 360 x 6, 410 x 6+2+2+2
- this is just the weight added I'm unsure what the machine itself weighed, also felt a twinge in my upper Hamstrings from not stretching them properly prior.

Dead lift: 135 x 6, 155 x 6, 175 x 6, 185 x 6+2+2+2
- unsure about form and may switch to Romanian dead lifts

Calf raises: 40 x 6, 50 x 6, 60 x 6, 70 x 6, 85 x 6+2+2+2
- can definitely go heavier but was holding the dumbbells which took more effort than the actual raises

Hammer curls: 30 x 6, 35 x 6, 40 x 6, 45 x 6+2+2+2
- wish I pushed myself more on this one but its a learning process

Cable crunch: 100 x 20, 120 x 20, 140 x 20, 150 x 20 x 3
- 150 was the max weight so I did 3 sets on it

Any suggestions on exercise order or anything else is appreciated. Thanks guys

rankinj13
01-15-2011, 06:55 AM
I came into this hoping to do at least the same as day 1. I had just rock climbed the day before so my forearms were shot. Also injured both shoulders doing the one arm rows though I'm not sure why because they didn't hurt until after.


Pullups: BW x 6, BW x 6, BW + 5lbs x 6, BW + 10 x 6, BW + 15 x 6 + 6

One arm dumbbell rows: 35 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6, 70 x 6 + 6

Bench press: 135 x 6, 155 x 1
- really hurt shoulders

Shoulder press: 20 x 6, 25 x 6, 30 x 6, 35 x 6, 35 x 6 +6
- started off real light cause of shoulders and felt better than last week

Overhead tricep extension: 100 x 6, 110 x 6, 120 x 6, 130 x 6, 140 x 6 + 6

Cable crunches: 80 x 20, 110 x 20, 130 x 20 x 2, 150 x 20 x 2


Any suggestions on whay to replace the dumbbell rows with?and I'm going to put them last next time. Also going to do abs every session. Any reason why not too?

rankinj13
01-17-2011, 03:47 PM
Leg press : 320 x 6, 370 x 6, 410 x 6, 460 x 6+2+2+2

Chinups : BW x 6, BW+5 x 6, BW+10 x 6, BW+15 x 6, BW+20 x 6, BW+25 x 6+2+2+2

Deadlift : 135 x 6, 155 x 6, 175 x 6, 185 x 6+2+2+2

Calf raises : 180 x 12, 270 x 12, 360 x 12, 450 x 12+4+4+4

Hammer curls : 35 x 6, 40 x 6, 45 x 6, 50 x 4+2+2+2

Cable crunches: 80 x 20, 110 x 20, 130 x 20 x 2, 150 x 20 x 2


Workout felt real good today. I'm really feeling it now a few hours later. Added weighted Chinups to work biceps more. Changed calf raises from dumbell raises to using the leg press machine. May try modified farmers walk next workout and see which I like best. Any comments or criticisms?

rankinj13
01-20-2011, 09:28 PM
Felt good today but shoulder got messed up again from benching. Im making the switch to weighted push ups now instead. Also did one arm seated cable rows which felt good on my shoulder.

Pullups: BW x 6, BW+7.5 x 6, BW+10 x 6, BW+12.5 x 6, BW+15 x 6, BW+17.5 x 6, BW+20 x 6+2+2+2

Bench press: 135 x 6, 155 x 6
- shoulder bothered me so switched to pushups

Weighted pushups: BW+45 x 6, BW+70 x 6+2+2+2
- wasn't sure where to start with these

Shoulder press: 25 x 6, 30 x 6, 35 x 6, 40 x 6+2+2+2

Overhead tricep extensions: 100 x 6, 110 x 6, 120 x 6, 130 x 6, 140 x 6+2+2+2

Seated one arm cable rows: 50 x 6, 70 x 6, 90 x 6, 110 x 6, 120 x 6+2+2+2
- didn't really know where to start with these

rankinj13
01-21-2011, 09:43 PM
Felt great going into todays workout and it really showed.

Leg press: 320 x 6, 370 x 6, 410 x 6, 460 x 6, 510 x 6+2+2+2

Weighted chinups: BW x 10, BW+7.5 x 6, BW+12.5 x 6, BW+17.5 x 6, BW+22.5 x 6, BW+27.5 x 6, BW+30 x 6, BW+35 x 6, BW+40 x 6+2+2+2
- went a little crazy on these and clearly started too light haha

Deadlift- 135 x 6, 155 x 6, 175 x 6, 185 x 6+2+2+2
- still staying light on these but definitely could do more but playing it safe for my back

Modified farmers walk: 75 x gym, 85 x gym, 95 x gym
- walked across gym and back holding dumbbells

Hammer curls: 35 x 6, 40 x 6, 45 x 6, 50 x 6+2+2+2
- felt great with these today

Cable crunches: 90 x 20, 110 x 20, 130 x 20, 140 x 20, 150 x 20 x 2

rankinj13
01-26-2011, 06:47 PM
Day 7

Pullups: BW x 10, 10 x 6, 15 x 6, 20 x 6, 25 x 6+2+2+2

Cable rows: 60 x 6, 70 x 6, 80 x 6, 90 x 6+2+2+2

Pushups: 25lbs x 6, 50 x 6, 75 x 6, 85 x 6+2+2+2

Military press: 25 x 6, 30 x 6, 35 x 6, 40 x 6+2+2+2

Overhead tricep extension: 110 x 6, 120 x 6, 130 x 6, 140 x 6+2+2+2

Cable crunches: 110 x 40, 130 x 20 x 2, 150 x 20 x 2


Day 8

Leg press: 320 x 6, 370 x 6, 410 x 6, 460 x 6, 510 x 6

Chinups: BW x 10, 20 x 6, 25 x 6, 30 x 6, 35 x 6, 40 x 6+2+2+2

Deadlift: 135 x 6, 155 x 6, 175 x 6, 195 x 6+2+2+2

Calf raises: 180 x 12, 270 x 12, 360 x 12, 450 x 12, 540 x 12+4+4+4

Hammer curls: 35 x 6, 40 x 6, 45 x 6, 50 x 6+2+2+2


Workouts have been feeling good lately any comments or criticism?

chaddukes
01-29-2011, 11:53 AM
Welcome.

I wouldn't do Leg Press before doing deadlifts. You want to do the larger movements with free weights before doing machine work. You'd rather be fresh for the deadlifts than the Leg Press.