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Thread: Emma_Maries HC12 Journal

  1. #1
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    Emma_Maries HC12 Journal

    Hi guys,

    My names Emma, I am 26 (for another 10 days anyway).

    I am 5ft and weigh 145Ibs.

    I have only just begun a modified version of the HC12 routine.

    My other half (GazzyG) has been doing this routine for a while now and I did promise to start weights in February, so here's how I have done so far.........

    Day 1

    Squat
    33 x 6
    44 x 6
    44 x 6
    66 x 6
    66 x 6

    Day 2

    Dead Lift
    44 x 12
    88 x 1

    Bench
    22 x 6
    33 x 6
    44 x 6

    Overhead Press
    22 x 6
    33 x 6
    38 x 1

    Leg Press
    74 x 6
    154 x 6
    174 x 6

    Dips
    BW - 88 x 6
    BW - 88 x 6

    Day 3

    Squats
    BW x 6
    33 x 6
    44 x 6
    66 x 6
    77 x 6

    Hammer Curls
    11 x 6
    16 x 6
    16 x 6

    Calf Raise
    55 x 6
    94 x 6

    Day 4

    Squats
    44 x 6
    66 x 6
    77 x 6
    88 x 6 (Personal Best)

    Rack Pull
    44 x 10
    88 x 6
    99 x 6
    110 x 6 (Personal Best)

    Calf Raise
    55 x 6
    94 x 6
    114 x 6 (Personal Best)

    Hammer Curls
    11 x 6
    16 x 6
    16 x 6
    16 x 6

    Leg Raise (Lying down)
    6 x 6 x 6

    Will be back in the gym on Friday - Can't wait

  2. #2
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    Day 5

    Dead Lift
    44 x 6
    88 x 6

    I seem to be struggling a little with the dead lift - I am fine doing 6 reps at 44 but as soon as I increase the weight I lose the arch in my back, should I do more reps with the 44lbs or do Rack Pulls instead? any advice would be appreciated.

    Bench
    33 x 6
    44 x 6
    44 x 6

    Overhead Press
    22 x 6
    33 x 6
    38 x 6
    38 x 6

    Leg Press
    94 x 6
    154 x 6
    194 x 6

    Dips
    BW - 77 x 6
    BW - 77 x 6
    BW - 77 x 6

    A really good workout today - not back in the gym until Wednesday now - bad times

  3. #3
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    Day 6

    Dead Lift
    66 x 6
    88 x 6

    Bench
    33 x 6
    44 x 6
    44 x 6

    Overhead Press
    22 x 6
    33 x 6
    38 x 6

    Leg Press
    94 x 6
    154 x 6
    194 x 6

    Dips
    BW - 77 x 6
    BW - 77 x 6
    BW - 77 x 6

    Day 7

    Squats
    44 x 6
    66 x 6
    88 x 6
    99 x 6

    Rack Pull
    44 x 10
    110 x 6
    132 x 3

    Calf Raise
    74 x 6
    94 x 6
    114 x 6
    154 x 6

    Hammer Curls
    11 x 6
    16 x 6
    16 x 6
    22 x 6

    Day 8

    Squat Day

    44 x 10
    66 x 10
    88 x 10
    99 x 10
    110 x 6
    121 x 6
    132 x 1 (Personal Best)

    Day 9

    Squats
    44 x 10
    88 x 6
    110 x 6
    121 x 6
    132 x 6

    Rack Pull
    44 x 6
    88 x 6
    88 x 6
    88 x 6

    Calf Raise
    74 x 6
    114 x 6
    154 x 6
    154 x 6

    Another good work out today - will be back in the gym again on Tuesday

  4. #4
    Rory Parker Behemoth's Avatar
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    Welcome around Emma and congratulations to Gazzy for finding a chick who trains tough... definitely something to be admired
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  5. #5
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    Quote Originally Posted by Behemoth View Post
    Welcome around Emma and congratulations to Gazzy for finding a chick who trains tough... definitely something to be admired
    Thanks and yeah I am trying to train tough.

    It makes me laugh when I am at the gym, don't think that the other guys there are used to seeing a girl in the weights area doing squats

  6. #6
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    Day 9

    Pull ups
    BW - 66 x 6
    BW - 77 x 6
    BW - 77 x 6
    BW - 77 x 6

    Standing Press
    27.5 x 6
    33 x 6
    38 x 6
    44 x 5 - didn't quite manage the full 6 reps on this but am determined to get the 6 reps when I do this exercise again

    Dumb bell Rows
    16.5 x 6
    22 x 6
    44 x 6
    44 x 6

    Hanging Leg Raises
    6 x 6 x 6

    Another good work out followed by a nice walk home and a bacon sarnie - winning!!!!!

    Back in the gym again on Thursday - Bring it on

  7. #7
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    Quote Originally Posted by Emma_Marie View Post
    Thanks and yeah I am trying to train tough.

    It makes me laugh when I am at the gym, don't think that the other guys there are used to seeing a girl in the weights area doing squats
    Haha. I know exactly what you mean. I think it intimidates the other guys sometimes. It makes me laugh.

  8. #8
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    Day 10

    Bench
    44 x 6
    55 x 6
    55 x 6
    55 x 6

    Dips
    BW - 66 x 6
    BW - 66 x 6

    Hammer Curls
    16 x 6
    16 x 6
    16 x 6
    22 x 6

    Back to the gym Friday afternoon - Deadlift, Leg Press and Calf Raises. Hopefully I can finally get my form right on the deadlift - wish me luck guys

  9. #9
    Skinny Feet Kiff's Avatar
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    Hi Emma,

    Sorry i did not get to meet you in Nottingham, maybe next time.

    Do not worry about the rack pulls, in fact if you are struggling with any kind of heavy form i would do the exact opposite and do deadlifts INSTEAD of rack pulls. If it is a light weight you can nail your form with two shots a week at it, then when you get them heavy drop it back to once a week.

    You have a good squat, and from what i have heard your a dancer? So i am sure your back is strong enough from everything else.

    Get the form nailed. It is more than liekely one of two things, either a weakness. Would have to see a vid to identify this. Or a mental block.

    The later can be identified by going up in sets of 3 by 2.50KG a time, before you know it bang, your there.

    If it is a weakness then a vid would help to identify it, my your squats i doubt it is your hips, could be your shoulders rolling your upper back around due to weaker shoulders and upper back?

    Good work in here.

    Keiran
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  10. #10
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    Quote Originally Posted by Kiff View Post
    Hi Emma,

    Sorry i did not get to meet you in Nottingham, maybe next time.

    Do not worry about the rack pulls, in fact if you are struggling with any kind of heavy form i would do the exact opposite and do deadlifts INSTEAD of rack pulls. If it is a light weight you can nail your form with two shots a week at it, then when you get them heavy drop it back to once a week.

    You have a good squat, and from what i have heard your a dancer? So i am sure your back is strong enough from everything else.

    Get the form nailed. It is more than liekely one of two things, either a weakness. Would have to see a vid to identify this. Or a mental block.

    The later can be identified by going up in sets of 3 by 2.50KG a time, before you know it bang, your there.

    If it is a weakness then a vid would help to identify it, my your squats i doubt it is your hips, could be your shoulders rolling your upper back around due to weaker shoulders and upper back?

    Good work in here.

    Keiran
    Hey Kiff,

    Hopefully I will get to meet you when you come to Notts next time.

    I think that my weakness is probably in the shoulders. I also tend to think about what I am trying to do too much - which does cause a mental block - I then get annoyed at myself for not being able to do it properly...... a vicious circle lol.

    Will take your advice and see how I get on at the gym on Friday - will post up how I did.

    Look forward to meeting you soon.

    Em

  11. #11
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    Day 11

    Dead Lift
    66 x 6
    66 x 6
    88 x 6
    110 x 6PR

    Leg Press
    74 x 6
    114 x 6
    154 x 6
    194 x 6

    Calf Raise
    74 x 6
    114 x 6
    154 x 6
    174 x 6 PR

    Another good session - back in the gym again on Sunday. Pleased that I managed to keep my form on most of my deadlifts

    Off for an all you can eat Chinese buffet later - om nomnom - well deserved I think
    Last edited by Emma_Marie; 03-11-2011 at 09:30 AM.

  12. #12
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Emma_Marie View Post
    Day 11

    Dead Lift
    66 x 6
    66 x 6
    88 x 6
    110 x 6

    Leg Press
    74 x 6
    114 x 6
    154 x 6
    194 x 6

    Calf Raise
    74 x 6
    114 x 6
    154 x 6
    174 x 6 PR

    Another good session - back in the gym again on Sunday. Pleased that I managed to keep my form on most of my deadlifts

    Off for an all you can eat Chinese buffet later - om nomnom - well deserved I think
    Any man, and especially woman, please dont take that the wrong way, it is just a rare sight, that deadlifts deserves to eat big!

    Well done, glad the deadlifts are coming along nice for you.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  13. #13
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    Quote Originally Posted by Kiff View Post
    Any man, and especially woman, please dont take that the wrong way, it is just a rare sight, that deadlifts deserves to eat big!

    Well done, glad the deadlifts are coming along nice for you.
    Cheers Kiff.

    Oh yeah and don't worry I'm gonna try and eat that much that I wont need to eat for at least a week lol

  14. #14
    Senior Member GazzyG's Avatar
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    And she did eat a lot at the buffet last night! Mostly desserts, but hey - calories' calories haha!!

    Did really really well on your deadlifts yesterday honey - and you'll do even better next week!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #15
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    Day 12

    Pull ups
    BW - 77 x 6
    BW - 77 x 6
    BW - 77 x 6

    Standing Press
    27.5 x 6
    33 x 6
    38 x 6
    44 x 6 PR

    Dumb bell Rows
    16.5 x 6
    22 x 6
    27.5 x 6
    33 x 6 PR

    Hanging Leg Raises
    6 x 6 x 6

    Another good workout, pleased with my PR's. Feel that having shorter sessions and less exercises each time makes it easier to progress with the weights that I am liffting.

    Back in the gym again on Tuesday morning
    Last edited by Emma_Marie; 03-14-2011 at 05:08 AM.

  16. #16
    Skinny Feet Kiff's Avatar
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    Nice Pr's
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  17. #17
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    Quote Originally Posted by Kiff View Post
    Nice Pr's
    Cheers kIff.

    Am trying really hard - hopefully I will get a PR on my squats next

  18. #18
    Senior Member GazzyG's Avatar
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    I'm glad that you got your overhead press PR you were after this week, honey. I was really surprised how easily you made it compared to how much you struggled with it last week. It flew up.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  19. #19
    Skinny Feet Kiff's Avatar
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    Are weights in kg or lbs?
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  20. #20
    Senior Member GazzyG's Avatar
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    Pounds mate - if they were in Kgs then I'd be a bit worried, cos she'd be nearly as strong as me, haha!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  21. #21
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    Quote Originally Posted by GazzyG View Post
    Pounds mate - if they were in Kgs then I'd be a bit worried, cos she'd be nearly as strong as me, haha!
    Well if I carry on the way I am doing - I will soon be catching you up

  22. #22
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Emma_Marie View Post
    Well if I carry on the way I am doing - I will soon be catching you up
    This is brilliant hahaha
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  23. #23
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    Day 13

    Bench
    44 x 6
    44 x 6
    49 x 6

    Dips
    BW - 77 x 6
    BW - 66 x 6
    BW - 55 x 6

    Hammer Curls
    16 x 6
    16 x 6
    22 x 6
    22 x 6

    Back in the gym on wednesday for Squats, Rack Pulls and Calf Raises - Gonna be a good day
    Last edited by Emma_Marie; 03-16-2011 at 11:50 AM.

  24. #24
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    Day 14

    Squats
    44 x 6
    44 x 6
    88 x 6
    110 x 6
    121 x 6
    132 x 6
    143 x 6 1 Rep PR

    Rack Pull
    44 x 6
    88 x 6
    110 x 6
    121 x 1
    121 x 1

    Calf Raise
    94 x 6
    154 x 6
    174 x 6
    194 x 6 PR

    Another good workout session - followed by Spaghetti Bolognese, Galic Bread, Red Wine and a caramel choux bun - om nom nom - well deserved I think after my PR's

  25. #25
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    Day 15

    Dead Lift
    66 x 6
    66 x 6
    88 x 6
    110 x 6

    Leg Press
    94 x 6
    154 x 6
    174 x 6
    194 x 6
    213 x 6 PR

    Calf Raise
    94 x 6
    154 x 6
    174 x 6
    194 x 6
    213 x 6 PR

    Another good workout session - impressed with my PR's. Back in the gym again on Wednesday

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