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Spartian
09-14-2011, 01:34 PM
Workout: HCT-12

Starting Weight: 186lb @ 5.9. 16% BF (aprox)

A1:
Bench
Press

BB Row
Chin Ups

Dips

B1:
Squat
Rack Pulls (on Smith Machine due to gym limitations)
Shrugs (Smith Machine)

Preacher Curl

Machine Crunches

A2:
T Bar Row
Pull Ups

Incline DB Press (Swapped to incline bench due to restricted DB weight)
DB Shoulder Press

Close Grip Bench Press

B2:
Deadlift
Machine Leg Press

Calf Raises

Bicep Curls

Sit Ups

Spartian
09-14-2011, 01:39 PM
A1:
Bench
20kg x10
60kg x 10
80kg x10
100kg x 6
105kg x6+2+2+2

Press
20kg x10
30kg x10
40kg x 10
50kg x5
50kg x6+2+2+2

Row
10kg x10
30kg x10
40kg x10
50kg x6
60kg x6+2+2+2

Chin Ups
-50kg x10
-32kg x10
-23kg x6
-9kg x6
-4.5kg x6+2+2+2

Dips
-27kg x10
-18kg x10
BW x6
BW+10kg x6+2+2+2

Spartian
09-14-2011, 03:01 PM
Squat
20kg x10
60kg x10
80kg x10
90kg x6
100kg x6+2+2+2

Rack Pulls
65kg x10
85kg x10
95kg x10
115kg x6
125kg x6+2+2+2

Shrugs
35kg x10
55kg x10
75kg x6
95kg x6+2+2+2

Bicep Curl (some idiot wouldn't get off the preacher)
15kg x10
25kg x10
35kg x6
45kg x6+2+2+2

Machine Crunches
32kg x10
41kg x10
47.5kg x6
47.5kg x6+2+2+2

Spartian
09-17-2011, 11:42 AM
A2:
Row
10kg x10
30kg x10
40kg x10
50kg x6
65kg x6+2+2+2

Pull Ups
-45kg x10
-36kg x10
-18kg x6
-9kg x6
-4.5kg x6+2+2+2

Incline DB Press
12kg x10
18kg x10
24kg x6
30kg x6+3+3+10 (LIGHTWEIGHT!)

DB Shoulder Press
12kg x10
14kg x10
18kg x8
22kg x6+2+2+2

Close Grip Bench Press
20kg x10
30kg x10
40kg x10
60kg x6
70kg x6+2+2+2

Spartian
09-17-2011, 11:52 AM
Deadlift
60kg x10
100kg x6
120kg x6
130kg x6+2+2+2 (45s -1min rest, more difficult than i thought!!)

Machine Leg Press
105kg x10
135kg x10
165kg x10
195kg x6
215kg x6+2+2+2

Calf Raises
5kg x10
15kg x10
25kg x10
35kg x6
45kg x6
55kg x6+2+2+2

Preacher Curls (missed this one B1 because of some D!@)
5kg x10
15kg 10
25kg 10
45kg x6
50kg x6+2+2+2

Machine Ab Crunch
31kg x10
41kg x10
47.5kg x6
50kg x6+2+2+2

Spartian
09-17-2011, 11:55 AM
Week 1 thoughts

Loving the program! I find the first clusters help me get my form spot on before the bigger lifts. I enjoy the programming too! I like the clusters too! Hope to beat everything next week, excited to see where this program gets me!

BW 186

thecityalive
09-17-2011, 12:07 PM
Good work this week! How much are you figuring the bar weighs for your smith machine? ~9kg?

Side note: I find it interesting you document your lifts in kg, but your weight in lb.

Spartian
09-17-2011, 01:08 PM
Good work this week! How much are you figuring the bar weighs for your smith machine? ~9kg?

Side note: I find it interesting you document your lifts in kg, but your weight in lb.

Thank you my friend! Your continued support is much appreciated!! :)

I think the smith machine is 15lbs but doesn't actually state, I'm just rounding to 5 and noting that it was on a standard smith machine. I'm actually finding it alright though! Kind of takes the stabilising out therefore i can focus on pulling heavy on the muscles i am trying to work. Although i am sure free weight is arguably better overall i am finding it beneficial.

Haha! The weights are all weird in England, we have weights with kgs and scales on stone / lbs. I prefer lbs any who because it is a little more precise and you guys understand it better! :)

Cheers for the comment! :)

Spartian
09-22-2011, 12:15 PM
19/09/11

Bench
20kg x10
60kg x10
80kg x10
90kg x6
100kg x6
105kg x6+2+2+2

Press
20kg x10
30kg x10
40kg x10
50kg x6
52.5kg x6+2+2+2

Row
10kg x10
30kg x10
40kg x10
50kg x6
62.5kg x4
62.5kg x6+2+2+2

Chin Ups
-50kg x10
-32kg x10
-23kg x6
-9kg x6
-4.5 x6+2+2+4

Dips
-27kg x10
-18kg x10
BW x6
BW+10kg x6+2+2+3

Spartian
09-22-2011, 12:20 PM
21/09/11

Squat
20kg x10
60kg x10
80kg x10
90kg x6
102.5kg x6+2+2+2

Rack Pulls (Weight corrected for smith from last workout)
45kg x10
65kg x10
85kg x6
105kg x6
125kg x6+2+2+4

Shrugs
35kg x10
45kg x10
85kg x6
105kg x6
125kg x6+2+2 (Grip failed on last set, liquid chalk on the way!)

Preacher Curls (Corrected form from last workout)
5kg x10
15kg x10
25kg x10
35kg x6
37.5kg x6+2+2+4

Machine Crunches
32kg x10
41kg x10
47.5kg x6
50kg x6+2+2+2

Spartian
09-23-2011, 12:18 PM
23/09/11
A2:
BB Row
10kg x10
30kg x10
50kg x10
55kg x10
55kg x12
55kg x10
65kg x6+2+2+4

Pull Ups
-45kg x10
-27kg x12
-18kg x12
-18kg x10
-18kg x10
-4.5kg 6+2+2+3

Incline Bench
20kg x10
40kg x10
70kg x10
80kg x6
85kg x6+2+2+3

DB Shoulder Press
12kg x10
14kg x10
18kg x10
24kg x6+2+2+3

Close Grip Bench Press
20kg x10
40kg x10
50kg x10
60kg x10
60kg x10
82.5kg x6+2+2+2 (this was tough!)

Really enjoyed this one! Great pump too xD

Spartian
09-28-2011, 08:33 AM
24/09/11

Deadlift
60kg x5
100kg x8
100kg x6
120kg x6+2+2+3

Machine Leg Press
115kg x10
165kg x10
165kg x10
165kg x10
215kg x6
+235kg x2+2+6

T-Bar Row
60kg x10
60kg x10
70kg x10
70kg x10

Bicep Curls
5kg x10
15kg x10
15kg x10
35kg x6
40kg x6+2+2+4

Spartian
09-28-2011, 08:38 AM
27/09/11

A1:
Press
20kg x10
30kg x10
40kg x10
50kg x8
60kg x6
60kg x7+2+2+3

Bench
20kg x10
40kg x10
60kg x10
80kg x10
105kg x6+2+2+2

BB Row
10kg x10
30kg x10
50kg x10
50kg x10
50kg x10
65kg x6+2+2+2

Chin Ups
-41kg x10
-32kg x10
-32kg x10
-18kg x6
-4.5kg x6
BW x6+2+2+3

Dips
-27kg x10
-18kg x10
BW x10
10kg x6
15kg x6+2+4+6

Spartian
09-28-2011, 08:42 AM
28/09/11
B1:
Squat
20kg x10
60kg x10
80kg x15
100kg x10
110kg x6+2+2+2

Rack Pulls
5kg x10
35kg x10
85kg x10
105kg x10
125kg x6
145kg x6+2+2+3

Shrugs
35kg x10
45kg x10
65kg x10
85kg x10
105kg x6
125kg x6
125kg x6+2+2+3

Preacher Curl
5kg x10
15kg x10
25kg x10
35kg x10
45kg x6+2+2+3

Machine Crunches
32kg x10
41kg x10
47.5kg x10
50kg x6
54kg 6+2+2+4

Spartian
10-09-2011, 01:10 PM
30/09/11
B2:
T bar row
40kg x10
60kg x10
80kg x10
80kg x10
90kg x6
100kg x6
110kg x6+2+2+2

Pull ups

-45kg x10
-27kg x10
-18kg x10
-18kg x10
BW x6+2+2+2

Incline bench
20kg x10
60kg x10
70kg x10
75kg x10
80kg x6
90kg x6+2+2+2

Dumbbell shoulder press

12kg x10
14kg x10
18kg x10
26kg x8
28kg x6+2+2+4

Close grip bench

40kg x10
60kg x10
60kg x12
70kg x8
82.5kg x7+2+2+2

bloodybob
10-09-2011, 01:18 PM
This kinda looks like my journal, but with heavier weights and more volume lol.
Where are you from?

Spartian
10-15-2011, 05:09 AM
This kinda looks like my journal, but with heavier weights and more volume lol.
Where are you from?

Hey!

Haha thanks i guess, I'm still working back upto my max weights which i lost because of a busy summer!!
I'm from england sir :)

Spartian
10-15-2011, 05:09 AM
PS: I have not added anything recently due to a really annoying cold!

thecityalive
10-15-2011, 08:05 AM
BUMMER! I was wondering where the hell you went :D Get well, sir.

Spartian
10-16-2011, 11:33 AM
BUMMER! I was wondering where the hell you went :D Get well, sir.

haha cheers buddy! TBH i have another weeks workouts to add before i got ill just cbf to write it all out...
I saw your deadlifting video earlier, bloody good work mate! Bet you were sore the next day lol!

thecityalive
10-16-2011, 11:41 AM
Meh, more or less. I'm no longer gonna pull that much volume any more...it's absurd.

Spartian
10-19-2011, 05:48 PM
Meh, more or less. I'm no longer gonna pull that much volume any more...it's absurd.

You were lifting with some intense volume! I guess whatever works for you! It's weird sometimes upping and reducing volume has helped me during my 2yrs of lifting so I don't think it is nessicarily a bad thing. I Personally find frequency is key. sufficient frequent volume is by far the most important aspect for me.

Hope your training is going well! I will update this when I get some time!i have about 2 weeks to add now lol!

thecityalive
10-19-2011, 05:54 PM
When did u injure your shoulder? I don't remember reading about this in your journal.

Spartian
10-19-2011, 06:01 PM
When did u injure your shoulder? I don't remember reading about this in your journal.

It was never injured as such, I had a 120kg bench x8 during summer (before this journal) and I just had to quit benching because I was afraid I would hurt myself. Luckily at my home gym the DBs go heavy so I could do that instead which really helped. I came back on this program a lot lighter but the pain is coming back :(

thecityalive
10-28-2011, 09:24 AM
How has your training been? I haven't seen many updates in a while, sir.

Spartian
10-30-2011, 05:58 AM
How has your training been? I haven't seen many updates in a while, sir.

I have been so busy with university buddy, dissertations in next month!! I have about 10 more to add lol! When i get some free time ill post it all up. I am 201lbs now so i guess its working pretty darn well! :D