PDA

View Full Version : Spartan's Log - Journey to 250lb Bench



Spartanx
12-02-2011, 09:49 PM
I'm very new to all of this, so please excuse anything I do wrong. I thought I should keep a log of my progress so those that know more about weight lifting can comment and give me some advice. I'll try and keep this updated, but I don't think i'll be updating it everytime I workout, as 4 times a week seems like too much of an update, especially when i'm not going to be making gains every workout. My routine will be the same everytime, as i'm somewhat following HCT-12, so I will just update this with any gains I have in strength or weight.

Age: 18
Height: 6'1''
Weight: 180 lbs
Current Routine:

Arm Day

Warmup -combination of pushups/pullups-

Flat Bench Press
95x8
115x6
135x6
155x6

Standing Dumbbell Press
25x6
35x6
35x6

Dumbbell Row
35x6
45x6
55x6

Dips
3 sets x 10 reps

Abs
Various ab exercises; usually do p90x ab ripper

Leg Day

Warmup -Treadmill or Bike for 5 minutes-

Squats
115x8
135x6
185x6
205x6

Deadlift
115x8
135x6
155x6
185x6

Standing Calf Raise
-Haven't tried going up-
135x10
155x10
155x10

Biceps (Dumbbell)
-One arm at a time alternating; each arm gets reps listed below-
25x10
30x8
35x6

Abs
Same as always

I am sticking more to HCT-12 than before, but I have made slight adjustments (mainly just in the amount of reps). On every exercise except for Pull-ups, Dips, and Calf raises, I do the 12RM technique of HCT-12 where you d a set of 2 reps every 30 seconds for a total of 6 extra reps, I just didn't include that in the routine above, but I am doing that.

Let me know what you think, what I should adjust, etc. I feel underweight (despite still being a bit out of shape and not having any chest muscle) for my height, but I have picked up my eating habits. I weighed 176 8 days ago, so I think I am getting better with my diet.

Spartanx
12-02-2011, 09:52 PM
Some extra information:

- I alternate between those 2 routines for 4 days a week (Monday is arm, wednesday leg, friday arm, saturday leg, etc.).

- HCT-12 lists abs for the leg days, but I want to try and shape up my chest more and feel like my ab workout doesn't work me out enough, so I do it during every routine now. I use to do the full p90x ab routine, but now I just do most of the exercises from the video in the gym but not as many reps (they do 25 per exercise, I usually do 15 since I do this every other day).

- I'll upload some photos soon, so at least I can see some progression in my looks.

Spartanx
12-03-2011, 07:16 PM
Any input on my routine? I know I am working my legs out enough, they tend to be sore all throughout the week. Just concerned about my arms. I use to not follow any special routine, but did a lot more exercises on my arm days, including both flat and incline bench.

thecityalive
12-03-2011, 10:20 PM
If you are doing a 4 day split, why not just mix up the exercises every week or so?


Upper:
Vertical pulling
Horizontal pulling
Vertical pressing
Horizontal pressing
Arm accessory (ie: Biceps on the first upper day, triceps on the second upper day)

Lower:
Quad dominant
Hip dominant
Calf Exercise
Other leg exercise.
Look at the exercise list and perhaps change them every other day or so. OR if you like the repetition, perhaps alternate your exercises on the second day so you aren't doing the same thing twice in a week.




Don't think of your arm days as...well...arm days. Your arms will grow though compounds. Don't be another curl jockey ;) If you feel like you can handle the additional volume for your upper body days, then do it. Just don't...for the love of God...be that guy who curls his life away.

There is a large list of exercises to choose from to develop your upper body. If warming up with pull ups gets too easy...add weight or change your grip. Changing from a pronated grip (pull ups) to a supinated grip (chin ups) is a whole new exercise. Mix things up. If you can, use a neutral grip. Again, be creative.

Spartanx
12-04-2011, 12:38 AM
Thanks for the suggestion! I will most likely end up alternating some of the exercises every week. If I feel like I can handle more, would it be better to add on another exercise, or just do more sets/reps of the current exercises? You don't have to worry about me becoming a curl jockey, i've seen too many of them to ever think about doing that. I want to hit 250lb bench more than anything, so I always feel like I should be doing flat bench, which is why i'm always against replacing it with incline or some other exercise. I'm new to this whole experience, so hopefully i'll learn from any mistakes and get some good advice. I think my main concern right now is diet, but I seem to be getting better (lost 8 pounds over the summer because i'm an idiot, but have now gotten back to where I was and hope to grow even further)

Spartanx
12-08-2011, 05:42 PM
Update:

Weight: 177

Dumbbell row: 60x6
Dips: 3 sets x 15 reps

I feel like I only went up in dips because I didn't try pushing myself with them until today. But I did go up in dumbbell rows surprisingly, and I hope to reach 70 soon. Now about my weight. I'm not sure why I dropped 3 lbs. It could just be my weight going up and down throughout the day, but 3 lbs seems like a big difference, and besides I should be going up. I thought I was doing well with my eating habits, I was beginning to make gains in weight everyday and was hoping to reach 185 by the end of next week. I guess I am just more active than I was before college (ride my bike around campus daily, play soccer, etc), so I will start adding some more calories to my diet.

thecityalive
12-08-2011, 05:49 PM
In addition to my comment: If you do feel like your arms are lagging, perhaps consider doing some isolated movements for your arms. It's really give and take.

Spartanx
12-08-2011, 08:01 PM
I think i'll stick with my current routine for a month or two and then start adjusting. I usually tend to assume i'm not doing things correctly, so this might just be another case of that. Thanks again for all the advice, i'll definitely try it if I don't notice gains.

Spartanx
12-10-2011, 12:54 AM
Could I get some advice on some products I should buy? I plan to finally purchase what I need from atlargenutrition.com but I am not exactly sure what I should be getting. Instead of reading articles and possibly being convinced into buying unnecessary things, could someone shed some light on what I actually need. You can read my weight, age, and specifics above. I'm just looking for ways to gain muscle mass and possibly tone myself up a bit in the process.

chevelle2291
12-10-2011, 01:30 AM
Could I get some advice on some products I should buy? I plan to finally purchase what I need from atlargenutrition.com but I am not exactly sure what I should be getting. Instead of reading articles and possibly being convinced into buying unnecessary things, could someone shed some light on what I actually need. You can read my weight, age, and specifics above. I'm just looking for ways to gain muscle mass and possibly tone myself up a bit in the process.

Don't really *need* anything. Protein is nice and convenient, but it is no different from a good whole food source of protein. Creatine, fish oil, multi, and joint support are the main supps I recommend, in addition to vitamin C and Vitamin D drops.

Nothing you buy is really going to make a huge difference, and the vast majority of supps are waayyy, wayyy over priced.

good luck with your goals Spartan. :)

thecityalive
12-10-2011, 07:19 AM
Have you tried Results by At Large Nutrition?

Spartanx
12-10-2011, 01:54 PM
@chevelle That's what I figured, I just feel like my diet, as far as supplements and products go, is lacking. I could definitely use fish oil, never gotten that before. Thanks for the advice, I really appreciate it!

@thecityalive No I have not, but it sounds worthwhile. I'll look into it. Do you recommend it?

Spartanx
12-11-2011, 03:13 PM
12/10/11 Workout

Weight: 178

Squats
95x8
135x6
205x6
225x6

Deadlift
135x6
185x6
205x6

Standing Calf Raise
135x10
225x10
295x10

Dumbbell
25s x 6
30s x 6
35s x 6

Abs
15 minute p90x ab routine



I've got exams monday/tuesday, so I won't be lifting weights (cramming instead :) ) until wednesday. That means i'll be skipping a leg day. I plan to max out on bench on wednesday so I can update my progress toward 250lb.

thecityalive
12-11-2011, 06:43 PM
In regards to Results...I back it 100%. It is by far THE best training supplement I have EVER taken.

Spartanx
12-11-2011, 07:12 PM
Glad I can see a recommendation from a real lifter, I always get skeptical about testimonials on sites. I've got nothing to lose, so I might go ahead and get that. Worst case scenario it doesn't help, but it's still extra calories which I could always use.

thecityalive
12-11-2011, 08:29 PM
Real lifter? LOL I'm barely a real lifter. I'm just an aspiring powerlifter who has yet to get on the platform. I have, however, been weight training for years and know a good product when I see/try one. Results is that product. The calories is pretty insignificant. It is a HMB, Beta Alanine, creatine, and dextrose product. If you have a pretty rich protein diet, you should be set on protein, but RESULTS is pretty stellar for making strength and size gains. Look at my log I started in the summer...and compare my lifts to the lifts I have now.

Results and diet...woven in with a cord of hard work and dedication and you get where I am now.

Spartanx
12-11-2011, 09:52 PM
Well, you know what I mean by a real lifter. Whether you're professional or not, it's just good to see someone that has used the product actually tell me how it is, rather than rely on supposed testimonials. I've got the hard work and dedication down, as far as the actual workout goes, my issue has just always been a lack of a diet/supplements. I'll definitely pick up Results soon, i'm just about ready to try anything at this point.


I just get real caught up in all of this. I'm not looking to compete, I just want to continue to make gains that are reasonable. I'm not experienced at all, so when I came here HCT-12 was a miracle; it's simple and apparently effective. But I get discouraged when I read other's routines or see people in the gym and they're routines consist of exercises i've never even tried or sometimes heard of. I feel like i'm missing out, and that is why I'm not making the gains. Maybe one day i'll learn enough and be more interested in the whole idea of competing, but for now i'm just an inexperienced 18 year old with hopes of gaining some muscle mass and reaching 250lb bench.

Spartanx
12-12-2011, 05:26 PM
Good news!

12/12/11 Workout

Weight: 180.5

Warmup
Pullups/Pushups

Flat Bench Press
95x8
115x6
135x6
155x6 x2 x2 x2
115x8 (practices form more)

Standing Dumbbell Press
30s x 6
35s x 6
40s x 6 x2 x2 x2 [PR]

Dumbbell Row
45x6
55x6
65x6 x2 x2 x2 [PR]

Pull-Ups
BWx8
BWx8
BWx8

Dips
BW+25 x 6
BW+25 x 6
BW+25 x 6

Abs
Shortened p90x ab routine


Two PRs and my weight back at 180!! I'm not sure where all the stamina came from, but today was a blast! I was originally going to lay off this week because of exams, but I had some spare time today. Not sure why I can't get my bench to go up though. I tried practicing my form more and might continue to do that after my 6RM from now on.

Spartanx
12-13-2011, 09:48 AM
Just curious, how long does Results typically last? Need to decide whether I should grab two during the sale or if it lasts long enough to just wait.

thecityalive
12-13-2011, 09:55 AM
Recommended usage is a serving a day. (even when you aren't training)
This is the biggest sale I've seen ALN do in a while, so I'd take advantage of it. I'm about to restock some of my stuff before it runs out.

Spartanx
12-16-2011, 12:40 AM
Finally able to hit the gym tomorrow, had to finish exams and drive back home for break. Going to test out my 1RM on bench tomorrow, i'm hoping i've made a gain. As long as I can reach 250 by next summer, i'm a happy camper!

Spartanx
12-16-2011, 05:09 PM
Ok, I changed up my routine a bit today because I worked out with my father. I had to do a light weight with incline bench though because i'm starting to get pain in my shoulder (I believe it's from the dumbbell press).

Weight: 179

Warmup
Cardio 5 minutes
Pushups

Flat Bench
95x8
135x4
175x1
185x1
200x1 <---(Needed a bit of help halfway up)
175x4
155x6
135x8

Incline Bench (Dumbbells)
40s x 8
45s x 6
45s x 6 <---(Had to lower weight for shoulder injury; normally do 55s)

Pull-ups
BW x 8
BW x 8
BW x 8

Dips
BW x 15
BW x 12
BW x 10

Rope Pull-Downs
62x15
72x10
72x10

Curls (Barbell)
65x8
65x8
65x8


This was not HCT-12 at all, this is similar to what I was doing before HCT-12. This is the routine my father likes to do. It's a bit odd but it works out everything I need to, and I definitely felt it. Very excited that I got close to 200lb 1RM on bench (needed a bit of help, but definitely feel like it was close enough to be worth mentioning). Didn't mention it above, but I also felt 225lb on bench twice during the workout (just picked it up, lowered it a few inches, then racked it).

Spartanx
12-25-2011, 12:08 PM
Sorry for the lack of updates guys, i've been very busy for the holidays! But boy do I have a big surprise!!

12/21/11 Workout

Warmup
Cardio 6 minutes
Pushups
Lunges

Deadlift
135x8
225x1
275x1
305x1 <--(Failed)

*Strained tendon doing that last set*

Flat Bench
135x4
175x1
200x1 <---(Failed)
200x1 <--[PR]
155x6

*Start to wind down/lower weights because of tendon in arm*

Incline Bench (Dumbbells)
40s x 8
45s x 6
45s x 6

At this point, I decide to quit and lay off my arm before I injure it. I felt like I worked enough because of my new 1RM in flat bench. So there you have it, the good news is that I finally maxxed out at 200!! Hoping to heal my arm up and return to the gym after the holidays stronger than ever! Also, I have ordered Results :D

Also thought I should add that this was the first time I tried 1RM on deadlift. Since i'm home for the break I worked out with my father, and he believed that the 1RM deadlift was able to teach me the strain needed for 200lb bench. Looks like he was right.

Spartanx
12-28-2011, 12:28 AM
New update. Will resume HCT-12 when I return to college.

12-27-11 Workout

Weight: 182


Warmup
Cardio 5 minutes
Lunges
"deadlifts" with cables

Deadlift
135x8
135x8
185x6
185x6
(2 sets for each weight because I was switching grip each time)

Flat Bench
95x8
135x4
155x2
185x1
200x1
205x1 <--(Failed)

Incline Bench (Dumbbells)
50s x 8
55s x 6
55s x 6

Pull-ups
BWx10
BWx8
BWx6

Dips
BWx15
BWx10
BWx10

Tricep Extensions
50x8
50x8
(Just did these to help my injured tendon)

Curls (Dumbbells)
20s x 20
20s x 20
(Low weight/high rep until my tendon heals)


Overall I felt like today was a great workout. Was able to do my newly acquired 1RM on bench again (200) as well as continue to lift without hurting my tendon. It should be back to full strength in my next workout.

Spartanx
12-28-2011, 12:30 AM
New update. Will resume HCT-12 when I return to college.

12-27-11 Workout

Weight: 182


Warmup
Cardio 5 minutes
Lunges
"deadlifts" with cables

Deadlift
135x8
135x8
185x6
185x6
(2 sets for each weight because I was switching grip each time)

Flat Bench
95x8
135x4
155x2
185x1
200x1
205x1 <--(Failed)

Incline Bench (Dumbbells)
50s x 8
55s x 6
55s x 6

Pull-ups
BWx10
BWx8
BWx6

Dips
BWx15
BWx10
BWx10

Tricep Extensions
50x8
50x8
(Just did these to help my injured tendon)

Curls (Dumbbells)
20s x 20
20s x 20
(Low weight/high rep until my tendon heals)


Overall I felt like today was a great workout. Was able to do my newly acquired 1RM on bench again (200) as well as continue to lift without hurting my tendon. It should be back to full strength in my next workout.

Spartanx
12-29-2011, 04:14 PM
Just received my Results in the mail, plus the free BCAA+ :D

Spartanx
01-01-2012, 02:41 PM
12/31/11 Workout

Weight: 181

Warmup
Cardio 2 minutes
Flipped tires (not sure exact weight)

Deadlift
135x8
225x4
225x4
225x4

Flat Bench
135x6
185x1
205x1 <---(Failed)
205x1 <---(Failed)
205x1 <---(Failed)
135x10

*I think I could have done the 205 the second time, but I started to talk (telling my spotter not to help, and that I could do it) and he believes that is what stopped me, because until I opened my mouth I had it. At this point I had tried my max so many times I knew I had to shorten my workout a bit for the day.

Dips
BW x 20
BW x 15
BW x 10

Curls (Dumbbells)
20s x 10
25s x 10
25s x 10

chevelle2291
01-01-2012, 03:07 PM
I'd step away from 1rm work on your bench for a while.

Have you looked into a pure strength program? Madcow 5x5 is excellent.

Spartanx
01-01-2012, 03:36 PM
I'd step away from 1rm work on your bench for a while.

Have you looked into a pure strength program? Madcow 5x5 is excellent.

Ya, I really just wanted to push my 1RM while I was on break, because while i'm back at college I don't usually have someone to spot me to attempt 1RM. I actually haven't, i've simply been following HCT-12 (though while i'm on break i've been doing the routine my father does).