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JPPShark
12-17-2011, 02:24 AM
Hey guys, I've been lurking for the last couple months ironically since I stopped working out. Hit a rough patch with scheduling and school and all sorts of stupid reasons to derail training. Went from a athletic high school kid to a skinny fat college kid, back to a skinny guy now that I'm 22 and in my last semesters of college. At 6'0 and 172lbs, up from 154ish when i started an LP for several months and ended about 2 months ago and I've been on a dry spell. Worked up to exercise again and decided to hit HCT-12 and start a log for accountability. After lurking all the questions and other guys logs, I have decided on an A1-A2 B1-B2 layout with M T Th Fri as my workout days that way I can bench, press, squat, and dead one day each without doing them together because I just can't hack press after bench etc.
Split is going to be for the first few weeks -

A1
Bench press
DB Shoulder press
Weighted Chins
DB one arm row
Skullcrushers(til I get dip bar)

B1
Deadlift
Front Squat
Calf raise
Hammer curls
Hanging leg raise

A2
Press
DB Bench
BB Row
Rack Chins
Close grip bench

B2
Back squat
SLDL
Calf Raise
EZ bar curl
Rollouts

Starting numbers as of a few months back
Press - 120 x 5
Bench - 200 x 5
Squat - 240 x 5
Dead - 300 x 5
Chins - BW+35 x 8

Will post this weeks 3 workouts tom. as I started on Tues, let the games begin

JPPShark
12-17-2011, 12:04 PM
12/13 B1 (before I had it set in stone so an exercise may be different from my template)
Also I'm only posting my last work set, though I used between 3-6 sets to work up, some exercises I don't use enough weight to justify that many sets

RDLs - 225 x 6 +2 +2 +2
Front Squat - 135 x 6 +2 +2 +2
Calf Raise - 205 x 6 +2 +2 +2
Hammer Curls - 35 x 6 +2 +2 +2
Hanging leg raise - 2 x 15

12/15 A2
Press - 100 x 6 +2 +2 +2
DB Bench - 60 x 6 +2 +2 +2
BB Row - 125 x 6 +2 +2 +2
Rack Chins - BW+25 x 6 +2 +2 +2
OH Tri ext(didn't like these swapping for CGBP) - 20 x 6 +2 +2 +2

12/16 B2
Squat - 205 x 6 +2 +2 +2
SLDL - 205 x 6 +2 +2 +2
Calf Raise 210 x 6 +2 +2 +2
EZ Curl - 70 x 6 +2 +2 +2
Rollouts - 3 x 6

Some of my numbers are really mixed up so hopefully now that I'm back in it they'll even out to correct proportions over the next few months.

JPPShark
12-21-2011, 12:50 AM
12/19 A1
Bench - 165 x 6 +2 +2 +2
DB Press - 40 x 6 +2 +2 +2
Chins - BW x 6, BW+25 x 6, BW+35x6 +2 +2 +2
DB Row - 75 x 6 +2 +2 +2
Ring Dips - 3 x 10

12/20 B1
Deadlift - 285 x 6 +2 +2 +2
Front Squat - 145 x 6 +2 +2 +2
Calf Raise - 215 x 6 +2 +2 +2
Hammer Curl - 40 x 6 +2 +2 +2
Hanging leg raise - 3 x 15

JPPShark
12-22-2011, 03:27 PM
Press - 105 x 6 +2 +2 +2
DB Bench - 65 x 6 +2 +2 +2
BB Row - 135 x 6 +2 +2 +2
Rack Chins - BWx6, BW+10 x6, BW+20 x 6, BW+30 x 6 +2 +2 +2
CLose grip Bench - 145 x 6 +2 +2 +2

After today's workout HCT-12 made so much more sense, and the deload week is also totally understood. I wasn't really unclear in the beginning as I searched every single post on this forum about the program, but the intensity I had today left me dizzy or wanting to shit my pants in the clusters for every exercise. I've now scratched the surface on how to get psycho for a workout but damn is it exhausting. I workout in my garage underneath my apartment since I got a squat rack so I don't have to worry about waiting for bars or benches etc. Which is awesome, and I built some dumbbells out of galvanized steel bars and hose clamps so I can do anything I need now combined with the rest of my equipment and still fit my car in after it's packed away.

How long does it take to get used to front squats? With those and several other exercises I know I could get a bit more weight but form would go to shit and from what I've gathered in other posts I should be in no hurry to hit a wall, though I'd like for calf raise to not be one of my highest weight exercises.

JPPShark
12-23-2011, 04:42 PM
Squat - 215 x 6 +2 +2 +2
SLDL - 225 x 6 +2 +2 +2
Calf raise - 220 x 6 +2 +2 +2
EZ Curl - 75 x 6 +2 +2 +2
Rollouts - 3 x 6
Neck Harness - 4sets x 25reps @ 30lbs

JPPShark
12-27-2011, 11:19 PM
Bench - 185 x 6 +2 +2 +2
DB Press - 45 x 6 +2 +2 +2
Chins - BW, BW+25, BW+45 x 6 +2 +2 +2
DB Row - 80 x 6 +2 +2 +2
Dips - BW+50 x 6 +2 +2 +2

Got myself a dip bar attachment for my rogue rack for Xmas, first time doing weighted dips so that was a treat.

JPPShark
12-27-2011, 11:22 PM
Deadlift - 295 x 6 +0 +0 +0, 285 x 4 +0
Front squat - 155 x 6 +2 +2 +2
Calf Raise - 225 x 6 +2 +2 +2
Hammer curl - 45 x 6 +2 +2 +2
Hanging leg raises - 3 x 15

First time I've failed a final set on HCT-12, I figured I'd drop down and do 6 and the clusters but I was seeing stars and couldn't even move the bar, either way 295 for 6 is a huge PR for me anyway. Rest of the workout was good, wanted to do 4 sets of leg raises but I couldn't lift my legs at the beginning of the last set so I just capped at 3.

chevelle2291
12-27-2011, 11:35 PM
Nice work JPP. Keep it up man.

JPPShark
12-31-2011, 01:14 PM
Press - 115 x 6 +2 +2 +2
DB Bench - 75 x 6 +2 +2 +2
BB Row - 155 x 6 +2 +2 +2
Rack Chins - BW, BW+20, BW+30, BW+45 x 6 +2 +2 +2
CLose grip Bench - 155 x 6 +2 +2 +2

Everything felt good this workout, legs still hurting from deads the other day

JPPShark
12-31-2011, 01:21 PM
Squat - 220 x 6 +2 +2 +2
Stiff legs - 230 x 6, no clusters
Calf Raise- skipped
EZ Curl - x 6 +2 +2 +2
Hanging leg raises - 2 x 15

Felt like shit today, was going to just skip it but decided to at least squat. Then I figured I could grind through but I figured out my legs or right leg in particular was feeling shin splints, I didn't even know you could get that from weightlifting. So I wore some sneakers instead of barefoot or chucks but I just couldn't hang with the SLDL's or calf raises nor could I muster the energy for rollouts so I just hit a couple sets of hanging raises.

I'm feeling pretty beat up so I'm going to switch to the 5 day template or a 3 day a week with less exercises, intensity feels great but its hard to hold for 5 exercises in a row and I don't want to burn out

JPPShark
01-08-2012, 05:57 PM
For the sake of progress, after scouring the forum and most of Offroads posts I've decided to milk an LP for awhile. As I love the entire scheme of HCT-12 but I feel that my numbers for my lower body lifts are too low and there isn't enough leg work on the 5-day split but the 4 day split is too much for me. So I reset all lifts besides deadlift to find my 3x5 weights, also doing burpees and chins throughout the day 6 days a week.

1/4
Press 95 x 5 x 2 , 95 x 8
Weighted Chins - 8 , 6 @ 25lbs
Deadlift - 275 x 5
Neck Harness - 4 x 25 @ 25lb
Burpee - 3 x 10

1/6
Bench - 135 x 5 x 2 , 135 x 15
EZ Curl - 15 , 15 @ 35lbs
Squat - 135 x 5 x 2 , 135 x 21
Neck Harness - 4 x 25 @ 30lbs
Burpee - 3 x 11

1/7
Burpee - 3 x 12

chevelle2291
01-08-2012, 06:37 PM
I'd do HCT-12 3 days a week instead of Greyskull IMO, unless all you want is strength. You'll probably see a lot more even development with HCT-12. Your lower body numbers are fine for HCT-12. if you want, add a second set of 12-20 reps for your lower work and see what happens

I was not thrilled with my results from a program very similar to greyskull, fwiw.

JPPShark
01-10-2012, 04:07 PM
Press - 97.5 x 5 x 2 , 97.5 x 7
Weighted Chins - 8 , 8 @ 27.5lbs
Squat - 140 x 5 x 2 , 140 x 20
Neck Harness - 4 x 25 @ 35 lbs
Burpee - 3 x 13

Thanks for reading and for the advice, I do like the set up of HCT-12 more so going on your testimony and others I will go ahead with HCT and count this past week and a half of low lifts as my deload week.

here's the new split of HCT-12, edit- based on chevelles insight

A
Bench
Weighted Chins
Press
DB Row
Dips

B
Squat
Rack Pull
Calf Raise
EZ Curl
Hanging Leg Raise

chevelle2291
01-10-2012, 05:08 PM
Have you tried the 3 day a week split? It is, IMO, the best option if recovery is an issue.


Frequency>number of days in the gym.

http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html

JPPShark
01-11-2012, 02:20 PM
Worked out alone in the garage today

Bench - 175 x 6 +2 +2 +2
Weighted Chins - BW+30 x 6 +2 +2 +2
Press - 100 x 6 +2 +2 +2
DB Row - 75 x 6 +2 +2 +2
Dips - BW+55 x 6 +2 +2 +2

1 mi. walk with 35lbs - 16:42

JPPShark
07-23-2012, 10:18 PM
Hey guys, long time no post since I attempted to start a log. I have been keeping training on paper. I had been at 170ish BW my last times posting here several months back. After I dropped out here I stopped lifting for awhile and came back once again and just hit an LP hard til now. So Ill add my new numbers since my last posts here and my new routine after consulting with Chris Mason on this site.

January 2012 BW & Lifts
172lb BW
Press - 120 x 5
Bench - 200 x 5
Squat - 240 x 5
Dead(mixed grip) - 300 x 5
Chins - BW+35 x 8

July 2012 BW & Lifts
183lb BW
Press - 132.5 x 5
Incline Bench - 180 x 5
Squat - 270 x 8
Deads (double overhand)- 315 x 5
Chins - BW+47.5 x 6

To start it off again - todays workout - All sets to failure in rep range
7/23
Incline Bench - 180 x 5 , 140 x 12
Close Grip Bench - 10,10 @ 135
(haven't done close grip before so started here and rest-paused 2nd set)

Giant set - 1st cycle
- Stiff leg deads - 95lbs x 20
- Banded leg curl - (enough tension for) 15 reps
- Squat - 205 x 12
2nd cycle
- Stiff leg deads - 95lbs x 20
- Banded leg curl - 15 reps
- Squat - 185 x 12
Neck harness - 4 x 25 @ 27.5lbs
Reverse crunches - 2 x 25

JPPShark
07-24-2012, 11:49 PM
7/24 - Back , Shoulder , Bi , Tri

Chins - 8 @ BW+47.5lbs , 6 @ BW+35lbs
DB Pullover - 55lb x 12 , 50lb x 12
(Curl grip)Bent over row - 145 x 10 , 115 x 10
A1. Seated lateral raises - 12 , 12 @ 15lb db's
A2. DB Press - 10 @ 40lb db's , 12 @ 30lb db's
Hammer curls - 10 , 10 @ 30lb db's
Tate Press - 12 , 12 @ 30lb db's
Tri Rollbacks - 10 , 10 @ 20lb db's
Crunches - 2 x 20

JPPShark
07-27-2012, 12:54 AM
7/25
Tabata sledge - 13 swings was lowest "score" in a round

7/26 - Chest n legs - short time today and only 20/40/60 db's available
DB Incline - 10 , 10 @ 60lb dbs
DB Flye - 12 , 12 @ 20lb db's
Deadlifts - 300 x 5
ATG narrow stance squat - 135 x 15 (squeeze the quads for a few seconds at top)

JPPShark
07-28-2012, 05:57 PM
Chin to navels - BW x 10 , BW x 9
Standing Band row to navel(to failure) - Green strong band - 37reps , 24 reps
Bent over lateral raises - 12 , 12 @ 10lb db's
Seated BTN Press - 10 @ 95lbs , 12 @ 75lbs
Alt DB Curl - 12 , 12 @ 25lb db's
JM Press - 16 @ 95 , 17 @ 95

First time doing a few exercises so I was a little light in finding my failure weights, staying on 10 - 12 reps for the weighted exercises and usually 2 sets to failure.

JPPShark
08-06-2012, 11:16 PM
Catching up. Been sporadic with workouts due to extreme time crises randomly happening lately with moving out of apt, but still progressing, hoping to settle back into the routine instead of doing what I can when I can.

7/25
Tabata Sledge - 13 strikes lowest score in a round with 12lb hammer

7/28
Chin to navels - 9 , 8 @ BW
Banded rows AMRAP - 37 , 24 @ blue band
Bent over laterals - 12 , 12 @ 10lb db's
Seated BTN Press - 10 @ 95 , 12 @ 75
DB Curl - 12 , 12 @ 25lb db's
JM Press - 16 @ 95 , 17 @ 95

7/31
Incline Bench - 165 x 7 , 145 x 8
1arm bench - 3 x 6 @ 60lbs
BW Dips - 15 , 10 , 10 , 10 , 5
Jump rope 3 x 3min rds

8/1
TRX leg curl - 4 x 10
Squat - 235 x 5 x 2 , 235 x 8
Sled 6 trips 50 ft - 90lbs , 135lbs , 135lbs , 160lbs , 90lbs , 135lbs

8/2
Press - 115 x 5 x 2 , 115 x 6 +4 push press
DB Jerk - 3 x 5 @ 60lb db
50 lb kb swings x 125

8/3
Double DB clean - 3 x 5 @ 60lb dbs
Sumo deads - 315 x 6 , 345 x 4***********HOLY fucking shit most I've put up on anything ever
Chins - 6 @ BW+40lbs , 8 @ BW+30lbs
100 strikes with sledgehammer

8/6
Bench - 6 @ 185 , 8 @ 165
Seated DB Press - 8 , 8 @ 50lb db
Weighted push up - 5 x 10 @ BW+45lbs
Neck - 4 x 25 @ 20lbs
Chins - 4 ladders to 3

JPPShark
08-08-2012, 01:19 AM
8/8
Squat - 240 x 5 x 2 , 240 x 10