HCT12 Journal - Time to stop going through the motions!

[Rileigh]

Yesterdays workout, was really busy forgot to post.

Squats:
135 x6
225 x6
245 x6
275 x6
285 x4 (pr)
285 x3 x2
135 x6

Decline Situps:
bw x20
bw+45 x10
bw+60 x10
bw+60 x8

SLDL:
135 x6
155 x6 x2
165 x6

Hammer Str curls:
40s x6
50s x6
60s x6
65s x6

Calves:
3 sets

[GazzyG]

Strong session, Rileigh - great job on the PRs.

[Beast]

Yep, strong squatting, bro.

[Coke]

Steadily on the rise, should be well pleased.

[Rileigh]

Yep, strong squatting, bro.

Strong session, Rileigh - great job on the PRs.

Thanks guys! The squats really just seemed to come together for me in that workout. I really felt like I could have done 295-300+. Nice and low too, not ATF, but they were good

[Rileigh]

BB OH Press:
bar x10
95 x6
115 x6
135 x4
135 x3
145 x1
145 xfail
95 x8

BB Rows:
95 x10
135 x6
155 x6
165 x6
185 x6
200 x3.5 (pr)
95 x10

Hammer str lat pull down:
60s x6
70s x6
80s x6
90s x6
100s x6

Tri rope pulldowns:
30 x6
40 x6
50 x6
60 x6

Machine decline press
120 x6
150 x6
180 x6
210 x4

Skipped my wed workout due to the fact I still had a bit of a cold (feeling much better today tho) and being rather tired. I'll work in the lower back exts and side exts tomorrow.

[Rileigh]

Deads:
135 x6
225 x6
315 x2
335 x1
225 x3
135 x10

Calves:
max x10 x3

Decline situps:
bw x15 x2
bw+45 x10
bw+65 x8

DB curls:
40s x6
45s x6
50s x6
55s x3

GOblet Squats:
70 x6
75 x6
80 x6
85 x6

335 was pretty tough to get up today. Not overly concerned with it, have had huge gains on deadlifts for awhile now. They have to slow sometime.

[Rileigh]

Bench:
bar x10
135 x6
205 x6
225 x4
225 x3
235 x2
135 x10

DB Lat should raises:
20s x8
22.5s x8
25s x6
30s x6

Dips:
bw+10 x6
bw+25 x6
bw+25 x5
bw+25 x4

Pull Ups:
bw x4
bw x3 x5

BB Rows:
bar x10
135 x6
155 x6
185 x6
205 x3
95 x10

[Coke]

Looking solid throughout bro.

[GazzyG]

Hood work with the deads, bud, and your upper body strength continues to impress!

[Rileigh]

Squats:
135 x10
225 x6
245 x6
275 x6
285 x6
295 x6
300 x4(pr)
135 x6

Calves:
4 sets

Crunch Machine:
4 sets

SLDL:
135 x6
155 x6
185 x6
205 x5

DB Curls:
40s x6
45s x6
50s x6
55s x5

[GazzyG]

Great Squat PR, Rileigh!

[Beast]

335 was pretty tough to get up today. Not overly concerned with it, have had huge gains on deadlifts for awhile now. They have to slow sometime.

Hey, it still came up, though! I've definitely hit a bit of a rut with my bench. I think now is the time when we need to eat more!

[Coke]

On the mark with your squats dude.

[Rileigh]

Haven't had a chance to post the last couple of workouts. Got a huge stock photography job and actually took some vacation time at work to get it done on time. Luckily workouts haven't suffered.

OH Press:
bar x10
95 x6
115 x6
135 x4
145 x1
145 x1
95 x6

Hammer Str pull down:
60s x6
70s x6
80s x6
90s x6

DB one armed rows:
75s x6
80s x6
85s x6
90s x6

Close Grip Bench
135 x6
185 x6
205 x6
225 x4

[Rileigh]

Deads:
135 x6
225 x6
315 x1
335 x1
345 xfail
345 xfail
335 x1
225 x6
135 x10

Decline situps:
bw x15
bw+45 x10
bw+60 x8
bw+65 x6

45 degree leg press calves/legs supersets
4pps x10/6
5pps x10/6
6pps x10/6

DB Curls:
40s x6
45s x6
50s x6
55s x4

I feel like my squats are going to overtake my deadlifts now. Boo

[Rileigh]

Bench:
bar x10
135 x6
185 x6
205 x6
225 x6
235 x3
245 x1 (pr)
135 x12

Pullups:
bw x5
bw x4
bw x3 x2

Rows:
135 x6
155 x6
185 x3
185 x3
135 x6

Dips:
bw x6
bw+25 x6
bw+35 x6
bw+35 x4

DB lat should raises:
20s x6
22.5s x6
25s x6
30s x4

245 went up easy and quick. I wasn't going to bother increasing it today because I only got 3 reps in at 235. But figured might as well just push it a bit, I'll just do it for a single. I probably could have gotten 2-3 at 245. I would say my 1 rep max on bench probably pretty damn close to 275. Going to start pushing myself a bit more on bench - up till now I've been taking it easy on bench just letting my lower body catch up some.

[Beast]

Congrats on the PR! 275 feels really good, and looks good on the bar.

[Alex.V]

With that kind of volume leading up to 245, and still smoking it, i'd say 275 is yours.

[GazzyG]

Wow, what a bench day - great PR!

[Coke]

Keep doing your thing man.

[Rileigh]

Sorry for not updating, I do have my workouts logged just don't have time to post them right now.

Long story short I finished off that last week, took this most recent week off (mostly due to work but figured my body could use a bit of a break too) and went back today for a light full body workout. Will be back at it as per usual this week!

[Rileigh]

Hey all. Figured I'd check in briefly. Things have been busy this summer, but fortunately I've still been hitting the gym just as consistently as before.

Since I hit, what I consider to be a major milestone today, I figured I'd check in.

Shortly after I started this journal and began to lift consistantly (this was back in February I guess) I sort of had decided on making a goal of having a 1000lb total by the end of the summer. At the time I didn't know if this was a realistic goal or not, but today I met that goal! I had never done a barbell deadlift, and practically had never done a squat (definitely not properly) before I started coming on this site. Today my current max lifts are 275 Bench, 365 deadlift and 360 squat (this is the pr from today that hit the goal).

My training pretty similar to what it was before. I do one major lift each day, bench monday, squat tues, oh press thurs and deadlift fri (I actually swapped deadlift and squat days this week). I alternate weeks going for reps up to 6, and going for heavy singles. It's been working well for me. I throw in accessory lifts that somewhat resemble HCT after the main lifts are done.

Some people may have been aware that I did a fair amount of cardio in the past (I rarely logged it). The reason is that I have a good friend who runs marathons that I run with fairly frequently. I think it was about a month or two ago that after a few too many beers in discussing with her fitness and working out I made a boast that I could run a marathon if I really wanted to. Long story short - she's holding me to running a 1/2 marathon. So I am registered to run my first 1/2 marathon in october, and am actually running a 5k in september to raise money for breast cancer. This past wed was the first time in awhile where I've ran without putting an hour of lifting in first. I did 8 miles in an hour and forty-five minutes. First 3.2 were run/walked with the gf (who just started running and is doing the charity run with me), then I continued on by myself. Yes I'm slow I don't intend to get much faster either haha. The good news is that the endurance is coming along in leaps and bounds.

How have I been balancing the running with lifting? Well, if you recall - I alternated my lifting styles each week. One week for reps, next for singles. The week for reps I'd focus on endurance running after my lifting, putting in an hour at least. The weeks I was going for singles I'd do "sprint" intervals.

Anyway... going forward. I'll be lifting less for the next month and change, will be really putting some more effort into the running. I want at least one 13-14mile run before I actually do the half marathon. I don't care about speed too much, I'd be crazy happy if I finished in under 2 hours, but I feel like that may be unrealistic. Come winter I plan to focus on lifting and bulking. Spring I think there may be another marathon in the cards, probably a full one this time. lol