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View Full Version : Fat Guy's HCT-12 Odyssey



3fingerVic
07-07-2012, 09:51 PM
I have been weight training off and on since I was 12 (37 now). I've done everything from super high volume to HIT. I've had okay strength and size most of my life. 2+ years ago I had a disc rupture in my lower back, which caused me to be laid up for a couple of years. I had two surgeries, luckily no fusions, now I'm back in the gym. I've been doing some conventional working out. 12 sets of 10 for large body parts, and 9 sets of 10 for small body parts. I was up to 305 lbs. 6 weeks ago, when I decided I had to get serious about diet and training. I'm down to 275 lbs., and my strength is slowly coming back. I've decided to do the HCT program. My weight goal is 225 lbs.. I'm on a pretty restricted diet right now, but plan to follow the HTC diet when I get to 250 lbs.. To be "strong" again will/would be great, but I have to get my weight under control first.

I'm hoping that having this journal will give me some accountability. I'm not going to be trying to brag about my lifts. I'm not doing this looking for compliments or an ego trip. I hope you guys don't think that's what I'm about. Starting on Mon., so we'll see how it goes.

By the way, if you want to criticize, feel free. If there's something that I'm doing wrong, jump in and call me out. I can take it.

3fingerVic
07-09-2012, 07:09 PM
Today went ok. I think I could have pushed a hair further, but this workout is not what I'm used to. I won't bore anyone with the warm up sets, and go right to the working sets.

Bench Press. 185x6,225x6,245x6,275x6+2+2+2

Drag Curls. 70x6,80x6,90x6,100x6+2+2+2

Dip Machine. 180x6,200x6,220x6,240x6+2+2+2
With the dips, I wanted to go to 260 but I couldn't stay in the seat. I'm going to use the assisted dip machine next workout.

30 min. Treadmill 3mph@3% incline.

I had a question about abs. Do they get worked out the same way as the other body parts?

3fingerVic
07-10-2012, 07:00 PM
My legs are a lot weaker than I thought. :)

Squats. 155x6,185x6,225x6,245x6+2+2+2

Rack Pulls. 225x6,245x6,275x6,295x6+2+2+2

Standing Calf Machine 100x6,110x6,120x6,130x6,140x6+2+2+2

3fingerVic
07-11-2012, 07:18 PM
My legs were aching like a mofo. I guess that means I did some good work yesterday.

Assisted Pull Ups 130x6,115x6,100x6,85x6+2+2+2

Bent Barbell Rows 185x6,205x6,225x6+2+2+2

Military Presses 115x6,135x6,155x6+2+2+2

Hammer Strength Ab Machine 80x6,90x6,100x6,110x6+2+2+2

Treadmill-30 min. 3 MPH@3% incline

3fingerVic
07-12-2012, 07:12 PM
Today went well in my book. My partner was there today, so I got a little more on my bench. Weight is still falling off, and I've still been gaining strength. I'm sure soon I will have to increase my protein and calories to keep gaining strength. I'm hoping I can pull off another month with this diet without stalling in the weight room. Time will tell.

Bench Press 225x6,245x6,275x6,285x6+2+2+2

Drag Curls 80x6,90x6,100x6,110x6+2+2+2

Assisted Dips 85x6,70x6,55x6,40x6+2+2+2

Elliptical (moderate speed) 40 min.

3fingerVic
07-13-2012, 06:59 PM
Last workout of the week. It felt pretty good,and I was able to add weight to all my lifts.

Squats 205x6,225x6,245x6,265x6+2+2+2

Rack Pulls. 255x6,275x6,295x6,315x6+2+2+2

Standing Calf Machine. 110x6,120x6,130x6,140x6,160x6+2+2+2

Elliptical. 30min.

I'm very happy so far. Thanks Chris for making this info available. I will be sure to repay you by purchasing some coffee flavored protein powder from you soon. I know it's a small token,but it's the best I can do.

3fingerVic
07-16-2012, 07:30 PM
It was a little frustrating today. I had to wait to get on the squat rack while a dude was supersetting curls and tricep extensions in it. :(.

Assisted Pullups 115x6,100x6,85x6,80x6+2+2+2

Bent Rows 195x6,205x6,225x6,245x6+2+2+2

Military Press. 135x6,145x6,155x6,165x6+2+2+2

Hammer Strength Ab Machine 90x6,100x6,110x6,120x6+2+2+2

Treadmill 3mph@3% incline 35min.

Overall, I felt the workout was good. My strength is getting better, and the weights are going up. I can't argue with that.

JohnnyRingo
07-16-2012, 08:25 PM
Today went ok. I think I could have pushed a hair further, but this workout is not what I'm used to. I won't bore anyone with the warm up sets, and go right to the working sets.

Bench Press. 185x6,225x6,245x6,275x6+2+2+2

Drag Curls. 70x6,80x6,90x6,100x6+2+2+2

Dip Machine. 180x6,200x6,220x6,240x6+2+2+2
With the dips, I wanted to go to 260 but I couldn't stay in the seat. I'm going to use the assisted dip machine next workout.

30 min. Treadmill 3mph@3% incline.

I had a question about abs. Do they get worked out the same way as the other body parts?

I don't really know how you would do the 6 + 2 +2 + 2 with abs. I would personally just do a good ab workout, but I am no HCT12 expert.

3fingerVic
07-16-2012, 10:18 PM
I don't really know how you would do the 6 + 2 +2 + 2 with abs. I would personally just do a good ab workout, but I am no HCT12 expert.

Well, the Hammer Strength machine I use is heavy for me. I've been able to pull it off so far. It goes up to 200lbs., so I have some room to go up, as my last set is 120lbs. I also considered doing incline situps while holding plates or dumbells.

JohnnyRingo
07-16-2012, 11:40 PM
Well, the Hammer Strength machine I use is heavy for me. I've been able to pull it off so far. It goes up to 200lbs., so I have some room to go up, as my last set is 120lbs. I also considered doing incline situps while holding plates or dumbells.

Nice. Yeah the decline situps are killer. I try to add those, but I hate abs so much.

3fingerVic
07-17-2012, 07:44 PM
I'm with you Johnny. Although I'm not sure I even have abs, it's been so long since I've seen them. :)

Today was brutal. The temp here was one 100 degrees. I'm sure that's nothing to you southern guys and gals, but for me it was HOT. I cut the grass this morning at 11, and it was already 95 out. Then I went to my buddy's house, and helped him demo his 1950's, pink bathroom down to the studs. As if that wasn't enough, I dragged my sweaty butt to the gym. To my surprise it went well, and I was able progress on all my lifts.

Bench Press 245x6,255x6,275x6,295x6+2+2+2

Drag Curls 90x6,100x6,110x6,125x6+2+2+2

Assisted Dips 70x6,55x6,40x6,30x6+2+2+2

Treadmill 40 min. at 3mph with a 3.5% incline.

My right wrist is hurting when I do dips. Is this common? Would a wrist strap/wrap help? I'm going to try it next workout ant way, I just thought that someone may have some experience in this.

3fingerVic
07-18-2012, 06:34 PM
I felt pretty strong today. I guess sitting on my butt at work all day, and it being 20 degrees cooler, gave me a little more energy.

Squats 255x6,275x6,285x6,295x6+2+2+2

Rack Pulls 275x6,295x6,315x6,335x6+2+2+2

Standing Calf Raises 140x6,150x6,160x6,170x6+2+2+2

Elliptical 40 mins.

3fingerVic
07-20-2012, 10:52 PM
Today was frustrating. I took yesterday off, thinking that I could use the break. The plan today was to do back and delts. I got ordered to work a double shift today, which means I had to work from 7am-11pm. So the gym was not in the stars today, and this weekend booked solid. :( I don't know why, but i'm super pissed about missing this workout. I know that it won't kill me to miss one workout, and it's not like I'm training for the olympics. Am I overreacting?

3fingerVic
07-23-2012, 07:13 PM
Back at it today. It was almost a relief to get to the gym. I guess because I have a lot of confidence in this method, I want to make the most of it. I feel that if it doesn't work for me, it's my fault.

Assisted Pull Ups. 115x6,100x6,85x6,70x6+2+2+2

Bent Rows. 225x6,245x6,265x6,275x6+2+2+2

Military Press 145x6,155x6,165x6,175x6+2+2+2

Forgot to do abs today, I'll get them in tomorrow.

Elliptical (moderate tempo) 30 min.

3fingerVic
07-24-2012, 07:40 PM
Good day at the gym. I'm down to 269lbs., and still getting stronger. I may need to buy a belt to add weight for my dips, as I'm at body weight for 6 reps. Without further ado.

Bench Press 275x6,285x6,295x6,305x6+2+2+2

Drag Curls 105x6,115x6,125x6,135x6+2+2+2

Assisted/BW Dips 55x6,40x6,25x6,Body Weight x 6+2+2+2

HS Ab Machine 100x6,110x6,120x6,130x6+2+2+2

3fingerVic
07-25-2012, 07:38 PM
Still getting stronger. I'm not sure how. I'm wondering if my muscles are becoming more efficient, or I'm just pushing myself harder. I'd like to think I'm gaining muscle, but sadly I don't see how it's possible while eating 1200-1500 calories.

Squats 285x6,295x6,305x6,315x6+2+2+2

Rack Pulls 295x6,315x6,335x6,345x6+2+2+2

Standing Calf Raise 150x6,160x6,170x6,180x6+2+2+2

Treadmill 30min. 3mph 3% incline

3fingerVic
07-26-2012, 08:02 PM
Assisted Pull Ups. 100x6,85x6,70x6,55x6+2+2+2

Bent Rows. 245x6,255x6,275x6,295x6+2+2+2

Military Presses. 135x6,145x6,155x6,175x6+2+2+2
(stayed the same on these :( )

Forgot to write my abs in. 100x6,110x6,120x6,130x6+2+2+2

Treadmill 30min. 3mph at 4% incline.

3fingerVic
07-30-2012, 07:28 PM
Busy at the gym today. I had to change the order of my exercises. I think that I'm going to workout 5 days a week from now on, except for deloading week, because I feel a lot rougher after too much time off.

Drag Curls 110x6,120x6,130x6,135x6+2+2+2

Assisted/BW Dips 25x6,10x6,BWx6,BW+10lbs.x6+2+2+2

Bench Press 275x6,285x6,295x6,305x6+2+2+2 (Might have been able to get 315 if I did them first, but who knows.)

Treadmill 20 mins. 3.1 MPH 5% incline.

3fingerVic
07-31-2012, 07:39 PM
Good day at the gym today. I am, however, starting to get a twinge in by back where it was injured before. I'm considering changing my bent rows with supported T-Bar rows, and standing military press with seated smith machine presses. I guess we'll see how by back feels tomorrow.

Squat 295x6,305x6,315x6,325x6+2+2+2

Rack Pulls 295x6,315x6,335x6,355x6+2+2+2

Standing Calf Raises 150x6,160x6,170x6,180x6+2+2+2

Elliptical 15 mins. moderate pace.

3fingerVic
08-01-2012, 07:23 PM
Well, I'm officially a heavyweight, at least in UFC standards. I finally got down to 265. My strength seems to be holding out, but my low back isn't quite as happy. So I made a decision to save the low back for squats and rack pulls. Today instead of doing bent rows and standing military presses, I did supported t-bar rows and seated military presses on the smith machine. My back was pleased with the change, and I think they will be better exercises for me.

Assisted Pull Ups. 85x6,70x6,55x6,45x6+2+2+2

Supported T-Bar Rows. 125x6,135x6,145x6,160x6+2+2+2

Seated Military Presses. 175x6,195x6,225x6,245x6+2+2+2
(I know.its lighter on the Smith machine, but it's easier to track the weight this way)

3fingerVic
08-03-2012, 10:35 PM
I gave 315 a shot on the Bench and got owned. :)

Bench Press 285,x6,295x6,305x6,315x5+1.5+1+1+1+1+1

Drag Curls 115x6,125x6,135x6,140x6+2+2+2

Assisted/Weighted Dips -10x6,BWx6,+10x6,+25x6+2+2+2

Bako Lifter
08-04-2012, 02:08 AM
Looking very strong already, big improvements every week.

If you can find a challenging enough ab exercise the clusters would work. I can think of a few things where I could only do 6 hard reps with then continue in clusters with a few seconds rest in between.

I feel you on the low back. I'd definitely sub in chest supported rows. Maybe even lower the rack pulls. I found that just below the knees forces your lower back to initiate the lift which hurts me pretty bad, but in deadlifts I can use a lot of leg power to initiate, allowing my lower back to just ride out the rest of the lift. I always use a belt now to keep my core 100% tight, because the second you release a little bit or relax, you're gonna feel that twinge. The belt is more of a reminder than anything. Also a back up if you do accidentaly relax.

Look up ghetto reverse hypers (unless you're gym actually has one), and do those before lifts involving your lower back. It pumps blood into your low back area loosening it up and preparing it for other things.

3fingerVic
08-06-2012, 07:30 PM
Looking very strong already, big improvements every week.

If you can find a challenging enough ab exercise the clusters would work. I can think of a few things where I could only do 6 hard reps with then continue in clusters with a few seconds rest in between.

I feel you on the low back. I'd definitely sub in chest supported rows. Maybe even lower the rack pulls. I found that just below the knees forces your lower back to initiate the lift which hurts me pretty bad, but in deadlifts I can use a lot of leg power to initiate, allowing my lower back to just ride out the rest of the lift. I always use a belt now to keep my core 100% tight, because the second you release a little bit or relax, you're gonna feel that twinge. The belt is more of a reminder than anything. Also a back up if you do accidentaly relax.

Look up ghetto reverse hypers (unless you're gym actually has one), and do those before lifts involving your lower back. It pumps blood into your low back area loosening it up and preparing it for other things.

Thanks Bako. I only have til the end of this week, and I'll start reloading. I will look up the ghetto reverse hypers. On the next session I will switch squats with hack squats and rack pulls with dead lifts, or may be straight legged deads. I have been serving 2 masters with having such a restricted diet, and trying to gain strength. I'm starting to hit the wall, so to speak. The light at the end of the tunnel is that I will be adding 500 calories a day per week until I get to 3000 calls, assuming I can still lose weight.

I really wasn't feeling it today, and my lifts showed it.

Squats 285x6,295x6,305x6,315x6+2+2+2

Rack Pulls 315x6,325x6,335x6,345x6+2+2+2

Standing Calf Raises 150x6,160x6,170x6,180x6+2+2+2

Elliptical 20 mins. moderate pace

3fingerVic
08-07-2012, 08:22 PM
Felt way better today. I was off today, and did a ton of work around the house but I was raring to go when I got to the gym.

Assisted Pull Ups 85x6,70x6,55x6,40x6+2+2+2

Supported T-Bar Rows 140x6,150x6,160x6,170x6+2+2+2

Smith Machine Military Presses 225x6,235x6,245x6,255x6+2+2+2

Treadmill 25 mins. 3mph. 6% incline

3fingerVic
08-08-2012, 09:26 PM
Not too shabby. I'm pretty happy with today's lifts.

Bench Press 285x6,295x6,305x6,315x6+2+2+2

Drag Curls 115x6,125x6,135x6,145x6+2+2+2

Dips BWx6,10x6,25x6,45x6+2+2+2

Treadmill 20 mins. 3.2mph 7% incline

3fingerVic
08-13-2012, 07:10 PM
Deloading Week: I'm only working out 3 days this week because I'm headed to the cottage on Thurs.

Bench Press 2x15 195lbs.

Hammer Curls 2x15 35lbs.

Dips 2x15 Body Weight

3fingerVic
08-14-2012, 09:39 PM
This is a real nice break. You feel fatigued after each set, but it's not nearly the level of the 6+2+2+2.

Squat 225 2x15

Rack Pulls 225 2x15

Calf Raises 100 2x15

3fingerVic
08-16-2012, 06:54 AM
Last deloading day.

Assisted Pull Ups. 70lbs. 2x15

Supported Tbar Rows. 100lbs. 2x15

SM Seated Military Press. 145lbs. 2x15

Back at it Monday. I think the next set of exercises will be better for my low back. I'm wondering if you could keep doing this forever, or after a year or so should another program be used. I guess if I'm still getting results I'll keep using this system.

Buccos1
08-16-2012, 07:20 AM
That's awesome you decided to make a change! Your lifts are looking pretty strong. I had a back issue a few years back, which became aggravated by conventional deads and seated presses. I ended up ignoring it and trying to work through it (alternate exercises), which just made it worse. I had no choice (at the time) to switch to modified sumo and totally do away with presses. After a few months, the sharp pains in the lower back began to dissolve and I worked my way back into it slowly. Now, I watch it a lot more carefully and don't hesitate to take time off or avoid certain things.

3fingerVic
08-20-2012, 09:01 PM
Thanks for the words of encouragement, Carl. I lost a bit of strength on my bench, due to 4 days of debauchery. :)

Bench Press 275x6,285x6,295x6,305x6+2+2+2

Hammer Curls 40x6,45x6,50x6,55x6+2+2+2

Dips BWx6,10x6,25x6,45x6+2+2+2

10 min. Brisk Walk

I ate 1,490 calories today. My plan is to up the calories by 500 a day per week until I get to 3,000. I may have a hard time getting it in while trying to eat cleanly. I'll do my best.

3fingerVic
08-22-2012, 09:53 PM
Leg Day!! Hack squats were ass to the grass. I did stiff legged dead lifts and they shredded my hamstrings.

Hack Squats 275x6,295x6,315x6,335x6+2+2+2

Stiff Legged DL's 125x6,135x6,145x6+2+2+2

Seated Calf Raises 100x6,115x6,125x6,135x6+2+2+2

40 mins walking (moderate pace)

3fingerVic
08-24-2012, 10:30 PM
Overall, this was super busy. I should have got to the gym more, but at least I got everything in once. I did play some softball for the first time in 20 years on Thurs.. :) My body felt worse than after leg day.

Assisted Pull Ups (neutral grip) 85x6,70x6,55x6,40x6+2+2+2

Supported T-Bar Rows 135x6,145x6,155x6,170x6+2+2+2

Seated Military Presses (SM) 225x6,235x6,245x6,255x6+2+2+2

3fingerVic
08-28-2012, 08:37 PM
I'm on hiatus until 9-10-12. The tennis elbow was too much to bare with the hammer curls. Dr. suggested two weeks off. I will probably do legs a few times, but I'm going to try to recoup a bit.