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Yamar
02-07-2011, 08:37 PM
Stats: Male, 154 lbs @ 15% bodyfat

Goals: Gain 4 lbs in 4 weeks and hopefully up my 6 rep maxes.

I have been lifting 22 weeks and up until this point did most of my work in the 8-12 rep range. I gained 24 lbs but still feel my strength is lagging for my size. I am starting this log for three reasons:

1) Accountability
2) I have a tendency to complicate the simplest *****, so I'm hoping this will keep me in check
3) Constructive Criticism. Feel free to chime in and be honest, because I'm still kind of new at this.

I will be logging my workouts and diet and update my weight.

Lower- 02/07/2010

Squats:
95x6
120x6
145x6
165x6
185x6
200x6+2+2+2

RDL
95x6
105x6
115x6
140x6
150x6
160x6+2+2+2

Seated Calf
50x6
70x6
90x6
100x6
110x6
115x6+2+2+2

Hammer Strength Preacher Curl
25x6
35x6
45x6
50x6
57.5x6+2+2+2

Cable Crunch
57.5x15
57.5x15

Total Calores: 2640
Prot- 190 gr
Fat- 70 Gr
Carb- 330 Gr

My supp stack is:
ON Whey
ON Creatine
ON Opti-Men
Fish Oil
ZMA
Melatonin

Yamar
02-08-2011, 07:39 PM
Tuesday 02/08/2011

Cardio:
45 min easy Jog on Treadmill- about 5 miles

Calories: 2,172
Prot- 185 Gr
Fat- 74 Gr
CHO- 209 gr

Yamar
02-09-2011, 07:10 PM
Wed, 0209/2011

Bench Press:
85x6
100x6
115x6
125x6
135x6
150x5 (fail)
145x2+2+2

BB Rows:
50x6
65x6
75x6
90x6
100x6+2+2+2

Military Press:
20x6
25x6
30x6
35x6
40x6
50x6+2+2+2 ( Very Hard!!)

Pulldown
45x6
70x6
85x6
100x6
115x6 +2+2+2

CGBP
65x6
85x6
95x6
105x6
115x4
110x2+2+2

I need to find a new tricep exercises. If I use a grip that takes the weight off my shoulders my wrists are killing. If I use a regular grip it's a complete shoulder/chest workout. Maybe I'll switch to machine dips, IDK but that **** aint workin.

Calories: 2700
Prot- 190 gr
Fat- 70 gr
CHO- 345 gr

Yamar
02-11-2011, 06:34 PM
Squats:
110x6
135x6
155x6
175x6
195x6
210x6+2+2+2

RDL:
95x6
115x6
125x6
135x6
150x6
165x6 +2+2+2

Leg Press Calf Raise:
410x6
430x6
450x6+2+2+2

Hammer Strength Curl
25x6
30x6
35x6
40x6
45x6
50x6
60x6+2+2+2

(Super Setted)
Cable Crunches
57.5x15
57.5x15

Woodchops
25x15
25x15

PR's all over this bitch.

Lost track of calories today. Over 2800 so far and a meal to go, hit 200 gr of Prot and 75 Gr of fat. The rest I'm not really concerned about.

Yamar
02-12-2011, 07:47 PM
Sat, 02-12-11

Cardio:

45 min easy on the dreadmill.

Saturday is the day I try not to fret about calories....I just try to get enough of them.

Hit the buffet and ate like a growing man should!! I say I got down at least 5000+ calories today.:omg:

Weighed in yesterday morning. Up 2 lbs!!!

Yamar
02-13-2011, 02:40 PM
Sunday- 02/13/2011

Bench:
85x6
100x6
115x6
125x5
135x2
150x5 (fail)
140x2+2+2

BB Row:
50x6
60x6
70x6
90x6
105x6+2+2+2

Military Press
20x6
25x6
30x6
35x6
40x6
50x6+2+2+2 (a lot easier than last time)

Pulldown
85x6
100x6
120x6+2+2+2

Tricept Dip Machin
95x6
115x6+2+2+2

Tried something a little different on bench. Didn't seem to make a difference. I still couldn't get up 150x6. I'm going to accecpt the fact I simply suck at bench pressing. I'm going to stick with it for this run but if I don't see improvement I may look for an alternet chest exercise. On a positive, BB Row and pulldown was a PR, and military press felt a lot easier than last time. Time to try 55 lbs.

Took 1 M.R pre workout today. Meh, it's ok at best. All the "kids" at my gym talk it up like it's cocaine.

Yamar
02-15-2011, 07:32 PM
Tuesday 02/15/2011

Squat:
110x6
135x6
155x6
175x6
195x6
215x6 +2+2+2

RDL
95x6
115x6
125x6
135x6
155x6
170x6+2+2+2

Seated Calf Raise
110x6
120x6+2+2+2

Hammer Strength Preacher Curl
30x6
40x6
50x6
55x6
62.5x6+2+2+2

Supersetted

Cable Crunch
57.5x15
57.5x15

Woodchop
25x15
25x15

PR on Squat but form was a little iffy. I think I will aim to master form at this weight prior to moving up. Getting very close to doing 2x45 lb plates!!! Form was solid on RDL and 170 felt very easy. Could have went higher but played it conservative. PR's on calf and curls.

HCT seems to be doing exactly what I hoped it would do. If I could only, somehow get my bench press on par all would be well.

Yamar
02-16-2011, 07:21 PM
Wed 02/16/2011

Cardio:

45 min easy run on dreadmill- 3.?? miles

Yamar
02-17-2011, 07:28 PM
Thurs 02/17/2011

BB Row
60x6
70x6
80x6
90x6
100x6
110x6+2+2+2

Bench
85x6
100x6
115x6
125x6
135x6
150x6
145x2+2+3

Military Press
25x6
30x6
35x6
40x6
50x6
50x1 (complete Fail, awful form)
45x2+2

Pulldown
85x6
100x6
120x6 +2+2+2

Machine Dip
100x6
120x6 +2+2+2

PR on bench, rows, and dips!!! I think I could have clustered 150 with Bench but I didn't want to bother a spotter to stand around while I clustered so I played it safe. Dude came over on my third cluster so I s went balls out. Think I blew all my gas on bench because I couldn't get up 50's for military press which kind of sucks. I was hoping on getting 55's but I knew that wasn't happening.

I'm really loving the intensity of this program. I was relunctant to give this a run, but man I'm happy I did.

Yamar
02-19-2011, 04:14 PM
Squat:
110x6
135x6
155x6
175x6
195x6
215x6+2+2+2

RDL:
95x6
115x6
125x6
135x6
155x6
170x6+2+2+2

Leg Press Calf Raise:
410x6
440x6
460x6+2+2+2

Hammer Strength Preacher Curl:
30x6
40x6
50x6
55x6
65x6+2+2+2

supersetted-

Cable Crunch:
60x15
60x15

Wood Chop:
27.5x15
27.5x15

Love early workouts becasue I can take my 1 M.R. and not have it effect my sleep :)

Parker 1995
02-19-2011, 04:40 PM
I like what im seeing in here will be stopping in more!

Yamar
02-20-2011, 07:25 PM
^^^Thanks Man!!^^^

I'm making mad gains!

02/20 Sunday

Cardio:

40 minutes jogging on the dreadmill. Last 10 minutes moderate.

Don't know why but I felt and look real lean today. Don't know why because I have been eating 3000+ calories per day. Ate 6 meals yesterday and had to honestly cram it in.

Parker 1995
02-21-2011, 09:38 AM
^^^Thanks Man!!^^^

I'm making mad gains!

02/20 Sunday

Cardio:

40 minutes jogging on the dreadmill. Last 10 minutes moderate.

Don't know why but I felt and look real lean today. Don't know why because I have been eating 3000+ calories per day. Ate 6 meals yesterday and had to honestly cram it in.

Probebly beacuse all the running your doing! if your trying to gain weight just make sure you put in more calories than you expand. Im trying to gain weight to, and i gained minimal fat, beacuse I ate 3000 calories with little fat in them.

Yamar
02-21-2011, 05:08 PM
Mon 02/21:

Bench
85x6
100x6
115x6
125x6
135x6
150x6
140x2+2+2

BB Row:
60x6
70x6
80x6
90x6
100x6
110x6+2+2+2

Military Press
20x6
25x6
30x6
35x6
40x6
50x6+2+2+2

Pulldows
85x6
100x6
125x6+2+2+2

Machine Dip
110x6
125x6+2+2+2

Woke up with a soar throat and stuffy nose. Went to work, and bailed early> than the gym. Wasn't super excited about being there but I got it done. Barly got up 150 for bench, than lost my spotter so clustered 140 for safty concerns. I was pretty happy just to maintain my PR's never mind moving up. Upped my pulldown and that was good enough for me for today.

My appetite is non existent. I am forceing down 3K per day. I'm definitely losing fat on this program. IDK if it's just cause I'm coming down with a cold or what, but I'm eating more than ever and I 'm looking leaner than I did 3 weeks ago. Not complaining either way....just wish I was hungry.

Hopefully a good night sleep knocks this out.

Parker 1995
02-21-2011, 08:53 PM
Mon 02/21:

Bench
85x6
100x6
115x6
125x6
135x6
150x6
140x2+2+2

BB Row:
60x6
70x6
80x6
90x6
100x6
110x6+2+2+2

Military Press
20x6
25x6
30x6
35x6
40x6
50x6+2+2+2

Pulldows
85x6
100x6
125x6+2+2+2

Machine Dip
110x6
125x6+2+2+2

Woke up with a soar throat and stuffy nose. Went to work, and bailed early> than the gym. Wasn't super excited about being there but I got it done. Barly got up 150 for bench, than lost my spotter so clustered 140 for safty concerns. I was pretty happy just to maintain my PR's never mind moving up. Upped my pulldown and that was good enough for me for today.

My appetite is non existent. I am forceing down 3K per day. I'm definitely losing fat on this program. IDK if it's just cause I'm coming down with a cold or what, but I'm eating more than ever and I 'm looking leaner than I did 3 weeks ago. Not complaining either way....just wish I was hungry.

Hopefully a good night sleep knocks this out.

good session bro you should definetly be doing your body weight in the dips. I also stronngly suggest you find a spotter for the clusters, the whole point of the plus 2s is another set on your 6 rep max... either way good job

Yamar
02-23-2011, 08:09 PM
Thanks man!!! Yeah I hate bothering someone for a spot as it is, I'm just kind of shy, and I workout alone. I dunno I just grab anyone and they always seem to be really cool about it. Maybe I'll build up the balz to just ask someone to hang there why I cluster.

As for the dips- I was doing close grip bench, but neutral grip was hitting too much delt and false grip was killing my wrists so I decided to go with the machine dip. It's not my 6 rep max but I decided to feel it up. Honestly I'm not worried because bench and military press thrash my triceps to *****.

Wed- 02/23

Squat:
110x6
135x6
155x6
175x6
195x6
120x6+2+2+2

RDL:
95x6
115x5
125x6
135x6
155x6
170x6+2+2+2

Seated Calf Raise
115x6
125x6+2+2+2

Hammer Strength Preacher Curl
30x6
40x6
50x6
55x6
65x6+2+2+2

supersetted

Cable Crunch
60x15
60x15

Wood Chop
27.5x6
27.5x6

The crappy workout I had Monday confirmed I was getting ill. Spent all day yesterday in bed with a 101 fever and stuffy nose. Had to force down 2500 calories with hopes to maintain. Today I seemed to be at least 80% better. Ate 3100+ calories and my appetite seems to be coming back. PR on squats today and my form was dead "on". The clusters felt amazing!!

I will be weiging in this Friday. I feel I must have made gains but I swear my bodyfat droped during this cycle. I have all my measurments housed over at bodybuilding.com- I should have posted them. When I finish the 4 weeks I'll post my progress measurments. I'll be stoked if I actully lost bodyfat eating this much.

Yamar
02-25-2011, 08:13 PM
Weighed in @ 158 lbs!!! Wohoo!! 4 lbs gained in 3 weeks.

Bench:
85x6
100x6
115x6
125x6
135x6
150x4 (failed)
140x2+2+2

BB Row
60x6
70x6
80x6
90x6
100x6
110x6+2+2+2

Military Press:
25x6
30x6
35x6
40x6
45x6
55x6
50x6+2+2+2 (last two clusters assisted by spotter)

Pulldown:
85x6
100x6
125x6+2+2+2

Machine Dip:
115x6
130x6+2+2+2

Meh, happy about the gain but not too excited about today's workout. Lower back killing me on the bent over rows. May have to modify my next leg day (RDL's are becoming a bear). Was pretty excited I got up 55 for military and my form was solid. Needed help with the clusters but that's alright, I still got up more weight.

1 more week of this and I'm getting ready for my diet. I am going to seriously KILL calories next week. Looking for a 2 lb gain. I'll be happy if I can get up 155 for bench by the time this thing is over.

Yamar
02-27-2011, 06:35 PM
Squat:
115x6
140x6
160x6
180x6
200x6
225x6+2+2+2

Leg Curl:
45x6
55x10
55x10

Calf Raise: (@ Leg Press)
450x6
460x6
475x6+2+2+2

Hammer Strength Preacher Curl:
30x6
40x6
50x6
60x6
67.5x6+2+2+2

supersetted

Cable Crunch
62.5x15
62.5x15

Wood Chop
30x15
30x15

Subed RDL for a leg curl. I simply won't put my back thouigh another session of squat/RDL combo. I'll see how it goes for my last leg day but today it simply wasn't going to happen.

Other than that a solid sesson. Worked out at 10:00 AM so I got to take my 1 M.R. Finally got 2 big plates on the squat. I upped my 6 rep squat 40 lbs in these last 3 weeks!!!! An upper and a lower to go and that caps off my 4 weeks of HCT. Looking forward to a deload.

Yamar
03-02-2011, 08:28 PM
Bench
85x6
100x6
115x6
125x6
135x6
150x6 +2+2+2

BB Row
60x6
70x6
80x6
90x6
100x6
115x6 +2+2+2

Military PRess
25x6
30x6
35x6
40x6
45x6
55x6
45x+2+2+4

Pulldown:
85x6
100x6
130x6+2+2+2

Machine Dip:
120x6
135x6+2+2+2

Great workout!!! Two days of no exercise at all did me good! 150 went up easy on the bench and I was stolked. PR on the Row and pulldown. Dunno the 55's felt killer on the military press so I went with 45's for the clusters. First two were complete failure than the third one I just had more steam...it was weird.

Finally over that cold and feeling great!! Leg day on Friday and I'm done.