GazzyG's HCT12 Journal

[GazzyG]

Right, here goes.

Been training the last six months, but only at home and with little space, equipment or idea, except that squats, deads and benches are good.

Joined a local gym (bargain student price) and today was my first time down there. Left my mrs to do her cardio on the bikes and I took a little wander over to the weights room. 8pm, virtually dead. Excellent =)

Coupla nice guys there helped me out with my form on one or two things, which I was very grateful for.

Overall, despite one or two hiccups, I was very pleased with how it went seeing as I'm a total noob.


Me...
Age - 26
Height - 5'6''
Weight - 156lbs

Following four day HCT-12 routine.


Squats

6x110
6x132
6x176
6x198 x2 x2 x0

|My first time ever with heavy (for me) squats. Prior to this at home I'd been having to clean over my head, limiting me to about 90lbs. These squats felt very good, but towards the end I got an incredible cramp in my left calf that wouldn't go away. Didn't dare go for the final 2 incase it struck whilst I was squatting.


Rack Pulls

6x110
6x132
6x176
6x198
6x220
6x264 x2 x2 x2

Absolutely loved these! I enjoy deadlifting anyway and to me these just felt like easy deadlifts. Hope I was doing them right as the main guy I was asking for advice had left by then. Was basically doing them same as dead with back nice and straight and thrusting with hip. Enjoyed them. Main limiting factor was my grip - I was struggling to hold onto the bar by the end.


Calf Raises

Was going to do these, but after that cramp struck my calves didn't recover. Went over and tentatively tried a few, but even with no weight my cramps threatened to come back.


Hammer Curls

6x33
6x33 x2 x2 x2

My biceps are weak. Normally use 10kg dumbells for curls, but forgot about warm up sets and went straight to the 15kgs. After cranking out six, I tried the 12.5s but they felt ridiculously light. Tried 20s, but could only do a couple. So 17.5kg (33lb) it was then. Kept it very strict, no swinging. Forearms burned, will end up looking like popeye haha!


Cable Crunches

6x11
6x83
6x132
6x176
6x191 x2 x2 x2

Really enjoyed these. Once I started crunching the higher numbers I felt like I was gonna lift myself off my feet, hehe. The joys of being a 150lber.



Summary!

Overall, I was very pleased with this first workout and came out buzzing! Feels really good to actually have a set routine to work from, rather than virtually making it up as I go along. And training at the gym rather than at home just makes me feel a lot more serious about it. Less likely to slack off.

Only problem for me came from the cramps, but I have a theory which I'd love if someone could either yay or nay. I've just started creatine and I'm drinking a hell of a lot more water than I'm used to. Because of that, I'm pissing like a racehorse. Is this going to have a drastic effect on my salt levels?

Thanks for reading.

Next session is Friday - can't wait. =)

[GazzyG]

Right, had another fantastic day at the gym today. Lunchtime session, nice and dead to start with, but got busier as time went on. Still got done everything I wanted to do and wasn't plagued by cramp this time.


Deadlift

6x110
6x132
6x176 x2x2x2

Thought that was all I had in me, but my form was feeling good and wasn't too shaky so had a stab at even heavier.

6x220 x2x2x2

Really enjoyed the deadlifts and from 176 onwards were all my personal bests.


Bench Press

6x44
6x88
6x110
6x132
1x154 - Felt very shaky and didn't have a spot, so didn't fancy carrying on at that weight.
6x132 x2x2x2

Enjoyed the bench, been watching a lot of vids to help my form, finding that arching the back really helps.


Rear Standing Barbell Press

6x27.5
6x33
6x44
6x55
6x66
6x77 x2x2x2

Love doing these.


Leg Press

6x75 6x194 6x313
6x95 6x214 6x333
6x115 6x234 6x353
6x134 6x253 6x373
6x154 6x273 6x388 x2x2x2
6x174 6x293

Found these quite easy. Ramped my way from the bottom all the way to the top weight the machine had.


One Arm Dumbbell Rows

6x16.5
6x22
6x27.5
6x33

Now THEY were tough. Tried to keep form strict, no swinging. Ended up dripping sweat.


Lat Pull Down

6x77
6x93
6x108
6x123 x2x2x2

Found these pretty tough, which would explain why my pull ups suck also.


Dips

6xBW (156)
6xBW
6xBW


Summary

Overally, another great session. Really chuffed to deadlift heavier than ever before. The belt I find really helpful as it makes me a lot more conscious of my back posture.

Tomorrow I'm doing the Weds workout again. Feeling nice and buzzing. Not too sore. Can't wait.

People with more experience - will it be okay for me to do my squats again tomorrow do you think, same weight? Lighter? Diff exercise? Thanks.

[GazzyG]

Had a very quick session down the gym today.

Was feeling pretty tired and achey still (was in gym yesterday too). Luckily chilling tonight and off all day tomorrow so should be in top form for Monday.


Squats

6x44
6x44
6x110
6x132
6x132
6x176

Was struggling to warm up. Still all stiff from yesterday. Took it nice and slow and didn't go too deep lest |I couldn't get back up haha! After the 6 at 176, I couldn't muster the strength to do the clusters.


Calf Raises

6x15
6x75
6x95
6x134
6x174
6x194x2x2x2

Calves hadn't cramped up today, so cracked out a few calf raises and enjoyed them.


Cable Crunches

6x84
6x114
6x145
6x176
6x192
6x207
6x222 x2x2x2


Decline Situps

3x20


EZ Curls

6x55

Didn't get on with EZ Bar, don't think will be trying it again.


Dumbbell Hammer Curls

6x22
6x28
4x33
6x28 x2x2x2

Arms feeling weak today, had to drop down a weight to get the reps.


Summary

All in all, not too bad a sesh. Just very drained from working out quite hard yesterday. A day's rest and I'll be fine by monday for another round.

[GazzyG]

Had a great night last night, didn't even have much alcohol in the end, due to the mrs getting ratarsed and me having to look after her, haha!

Feeling nice and sore today but steadily getting better as the day goes on.

Had massive full English for brekkie, coupla protein shakes on the cards and gonna cram myself with spag bol later, so hopefully chucking a loada food down me gullet will heal me up nice and quick ready for tomorrow's sesh.

Looking forward to it.

[GazzyG]

Another good session, but was very busy down there, even at 9ish at night. Had to wait for bench, leg press and pull down to become free and even then had to rush things a bit by the end.


Deadlift

6x44
6xx110
6x132
6x176
6x220
3x242 - had a go. Honestly couldn't do more than these though, haha! So dropped back down to...
6x220 x2x2x2


Bench

6x44
6x88
6x110
6x132
3x143 - Exact case here too.
6x132 x2x2x2


Overhead Barbell Press

6x33
6x44
6x55
6x77 x2x2x2


Lat Pulldown

6x77
6x92
6x108
6x123 x2x2x2


Dips

6xBW
6xBW
6xBW


Leg Press

6x234
6x388 x2x2x2


Summary

All in all not too bad a workout. Very rushed towards the end though, normally when I go that time of night there's not a massive amount of people, but tonight I was waiting for stuff. Was still finishing stuff just as the gym was closing, ended up having to take shower at home, haha!

One slight concern though - my left shoulder has a twinge of pain, not severe, just niggling, when I do the lat pull down and dips. Not too sharp and I can go through it, just annoying, it doesn't happen in right shoulder. Is this just a joint strength issue, that will disappear as I get stronger?

Thanks.

Gaz

[GazzyG]

Another good day.


Squats

6x44
6x88
6x110
6x132
6x176
6x198 x2x2x2

Felt really good, much better than last time. Could've done 100kg, but not for 6 reps. Cramp tried to come back, but think I've figured out what it is - I think it's using the cross trainer to warm up, as opposed to bike or treadmill. B@stard cross-trainer.


Rack Pull

6x44
6x110
6x132
6x198
6x220
6x265 x2x2x2
2x287

Dumbbell Hammer Curls

6x17
6x28
6x33 x2x2x2


Cable Crunch

6x55
6x88
6x132
6x176
6x209
6x233
6x253
6x269 x2x2x2


Calf Raises

Machine was busy right till end =(


Summary

Really enjoyed tonight, especially squats and rack pulls (just love shifting heavy weights on the rack pulls). Back felt sore and stiff quite a bit, but just kept stopping to stretch it out again and again. Gf treated me to an 8oz sirloin after with a pint of good old Abbot Ale.

Really looking forward to the next session.

[GazzyG]

Right. Got back from a week's holiday. Drank far too much alcohol. Ate far too little food. And had a 26hr stretch awake on Fri/Sat due to an all night event.

It showed. What a truly ****e first work-out back.

Just walking up the stairs to the gym gave me cramps in both my calves - seriously.

When got there, the gym was far busier than normal and it was an absolute chore waiting to get on stuff.

Managed to get some lateral pulldowns done.

Followed by some Overhead Presses.

Then eventually a big barbell was free to do some deadlifts.

Just didn't have any energy. Couldn't do the 6RM that I could before the hol. And could barely do 6 even after dropping 20lbs.

Called it a day early cos I was cramping up big time.


----

Think my problem today was basically - ALL of last week. I know it was a holiday, but I could've kept eating and taking my supps. But I didn't.

Therefore crashed and burned today.

Gonna nom like a mothertrucker until my next session and get back into my creatine, protein and multi-vits.

Wanna go in Weds and blast it.

So annoyed.

[GazzyG]

Much better tonight than last night.

Squats:

6x44
6x88
6x110
6x132
6x176
6x198 x2x2x2


Standing Dumbbell Hammer Curls

6x33 - picked up by mistake, thought were smaller.
6x27
6x33
4x38
6x33 x2x2x2


Calf Raises

6x15
6x55
6x95
6x134
6x174
6x213
6x234 x2x2x2


Cable Crunches

6x66
6x99
6x132
6x209
6x269
6x284


Rack Pulls

6x132
6x198
6x265 x2x2x1


Summary:

MUCH better than last night. Felt much stronger. This was helped by the fact I've been eating properly again the last coupla days and taking protein and creatine. Had myself a nice big bow of pasta, tuna and sweetcorn 40mins before the gym too.

Looking forward to Friday.

[Kiff]

Nice deload in adverse conditions mate

[Kiff]

Well done getting your diet nailed again, it is tough after holidays

[Off Road]

Bad workouts happen for a variety of reasons. Good to see you jump back on track quickly.

[GazzyG]

Thanks guys.

Got a bit of spare cash tomorrow (hate being a cash strapped student, even worse when you're 26 and been used to working and having money).

So gonna treat myself to some dextrose and some beta-alanine, see if they give me a bit of an energy boost.

[GazzyG]

What can I say...? Epic

Deadlift

6x132
6x176
6x198
6x220
6x242 x2x2x2 PR


Bench

6x44
6x88
6x110
6x132
6x154 x2x2x2 PR


One Arm Dumbbell Rows

6x22
6x28
6x33
6x38
6x44
6x50 x2x2x2 PR


Leg Press

6x154
6x234
6x313
6x388 x2x2x2


Dips

6xBW
6xBW
6xBW
6xBW +17
6xBW +28 x2x2x2 PR


Standing Press Behind Head

6x33
6x55
6x77 x2x2x2
3x88 (Just to see)


Lat Pulldown

6x46
6x92
6x123
6x139
4x154


-----------

Summary

Such a good workout and I don't know where it came from!

At the beginning of the week, fresh back from holiday, I was struggling like hell with everything. Weds I had a decent workout that cheered me up a bit. And today I blitzed it!

Loved every second, though I was hoping to get some pullups in today, but by end of session was so tired I tried and couldn't, so fell back to Lat Pulldowns. Have always struggled with pullups.

The problem I was having with my grip on deadlifts seemed to have cleared up a bit today, though I was concentrating a hell of a lot on my grip, to be fair. I took my time between each rep and just before lifting I imagined that I was throttling the life out of the bar, haha! Then up, lock out and down ebfore could lose that grip. Forearms sure felt great after.

Very chuffed with today. Got another workout tomorrow, so eat eat eat tonight then plenty of sleep.

[Off Road]

Wow, there must have been some surplus energy.

[GazzyG]

Another good day.


Squat

6x110
6x132
6x176
6x198 x2x2x2


Hammer Curl

6x22
6x28
6x33 x2x2x2


Calf Raises

6x75
6x115
6x154
6x194
6x234
6x253
6x273 x2x2x2


Rack Pulls

6x132
6x198
6x242
6x286 PR


Cable Crunches

6x84
6x130
6x176
6x222
6x282 x2x2x2


Decline Crunches

20xBW
20xBW+13
20xBW+13

-------------

Summary:

Enjoyed today. And learned a tip to help with my DL and Rack Pull grip.... if it's free, there's another barbell which is less shiny and a LOT MORE GRIPPY! haha! Swapped the barbell out and suddenly gained a whole lot more grip, which helped a lot. Enjoyed today.

[GazzyG]

Deadlift

6x132
6x176
6x198
6x242 x2x2x2
1x265

Thought I'd see how heavy 120kgs is (265lbs). Turns out it's still pretty heavy, but I'm confident I'll be able to up my 6rm to that fairly soon.


Bench Press

6x44
6x88
6x110
6x132
6x154 x2x2x2


Leg Press

6x194
6x253
6x313
6x392 x2x2x2


One Arm Dumbbell Rows

6x28
6x33
6x39
6x44
6x50 x2x2x2


Lat Pulldown

6x77
6x108
6x123
6x139


Dips

6xBW
6xBW
6xBW+28


Standing Overhead Rear Press

6x44
6x66
6x77
6x88 x2x2x2

[GazzyG]

Another good workout day today.

Squats:

6x44
6x110
6x154
6x198

Then tried upping weight to 100kgs.

4x220
2x220

Really tough. Couldn't crack six reps. Had to have a rest of a good few mins between the set of four and the set of two, so not counting that as a PR for now. Went back to:

6x198 x2x2x2


Rack Pulls:

6x88
6x132
6x220
6x286 x2x2x2


Calf Raises:

6x115
6x154
6x194
6x234
6x273 x2x2x2


Cable Crunches:

6x115
6x161
6x207
6x282 x2x2x2


Standing Dumbbell Hammer Curls:

6x22
6x28
6x33
6x38 x2x2x2 PR


Summary:

Good workout. Bit annoyed at missing those squats, but got a feeling that given another week, I'll nail them. Pleased with the rack pulls too - feel my grip is getting a little better now.

Weighed myself today. 165lbs. Eleven pound gain since starting. I imagine some of that is water, seeing as I'm on creatine, but tbh I can see a lot more definition in my midsection than before so honestly do think I'm packing on a little meat.

Diet is nicely sorted now, cruising at 3000 cals a day, seem to be taking in anything between 200-300g of protein per day too, which is a lot more than I thought I'd be managing at the start.

[Kiff]

Crap to hear about your back, make sure you give it all the rest it needs man don't rush back issues man. Keep us informed.

[InfantryMuscle]

I've noticed that with grip, wrist straps seem to work great, altho I blast my forearms a lot, I can't seem to get my grip to hold more than 365lbs or so on deadlift, I'd recommend looking at IronMind.com for straps and any and all grip equipment. They supply most of the stuff that's used at World's Strongest Man, they're wrist straps are second to none, Ive had them 2 yrs now, got them in Iraq off the internet, and used them to pull 605lbs at my battalion lifting comp at the end of the deployment. I know they'll def help your back development b/c you'll pull more b/c obviously your back is stronger than your grip keep up the good effort tho!

[Off Road]

Don't sweat it, you're getting close on the squats.

[GazzyG]

I've noticed that with grip, wrist straps seem to work great, altho I blast my forearms a lot, I can't seem to get my grip to hold more than 365lbs or so on deadlift, I'd recommend looking at IronMind.com for straps and any and all grip equipment. They supply most of the stuff that's used at World's Strongest Man, they're wrist straps are second to none, Ive had them 2 yrs now, got them in Iraq off the internet, and used them to pull 605lbs at my battalion lifting comp at the end of the deployment. I know they'll def help your back development b/c you'll pull more b/c obviously your back is stronger than your grip keep up the good effort tho!

That's some awesome pulling! Thanks for the advice on the straps - I've got some straps at the mo, but they're Everlast ones and they're VERY short; I don't have huge hands but still they don't wrap round the bar far enough. I'll try the place you suggested.

Don't sweat it, you're getting close on the squats.

Thanks man. It's true what people say - you don't know heavy weight till you have it on your back and get down real low. When I put a new weight on the bar that I've not tried before and try to squat it, I take ages psyching myself up to do it haha!

[the pope]

your going good man keep it up hows the dexrose workin for ya ? do ya mix it with anything?

[GazzyG]

your going good man keep it up hows the dexrose workin for ya ? do ya mix it with anything?

Thanks mate!

Yeah, I'm liking the dextrose, gives me a bit of a buzz and I don't seem to get drained as quick.

I take a mix of supps before working out:

First shake with milk, protein and beta-alanine.
Second with water, creatine and dextrose.

I have these shakes immediately one after the other. No partic reason why I split the ingredients save the protein and creatine don't taste nice together (protein is choc cookie and creatine is grape).

Throughout the rest of the day I will then just have normal protein shakes with nothing else added.

[Kiff]

Nice work mate, i should know this but are your weights LBS or KG?

NE Ways HAPPY NEW YEAR!

[GazzyG]

Nice work mate, i should know this but are your weights LBS or KG?

NE Ways HAPPY NEW YEAR!

Pounds mate - all the weights at the gym are in KGs, but I translate them into lbs for the posts, cos most of our friends are of the Yank persuasion!