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Thread: From acorn to oak tree! HTC-12 log.

  1. #1
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    5

    From acorn to oak tree! HTC-12 log.

    Decided to give this a blast and log my progress. Just returning from a back injury and also have a dodgy left shoulder. I'll be doing the 4 day upper/lower split.

    Stats:
    27 y/o
    6' 1"
    90kg/198lbs
    ~12% BF

    1RM RAW lifts (no belt etc)
    Squat: 170kg/375lbs
    Dead: 205kg/450lbs
    Bench: 120kg/265lbs
    Row: 105kg/230lbs
    OHP: 70kg/155lbs
    Power clean: 100kg/220lbs


    Fri 1st Oct - Upper

    Chins
    6 x BW
    6 x BW +5kg/11lbs
    6 x BW +10kg/22lbs
    6 x BW +15kg/33lbs +2+2+2

    BB Row
    6 x 40kg/88lbs
    6 x 50kg/110lbs
    6 x 60kg/132lbs
    6 x 70kg/155lbs
    6 x 80kg/176bs
    6 x 90kg/198lbs +2+2+2
    I was tired from the chins and the final set was really tough for me.

    BB Flat Bench
    6 x 40kg/88lbs
    6 x 50kg/110lbs
    6 x 60kg/132lbs
    6 x 70kg/155lbs
    6 x 80kg/176lbs
    6 x 90kg/198lbs
    6 x 100kg/220lbs +2+2+2
    This was really hard too.

    BB OHP
    6 x 30kg/66lbs
    6 x 40kg/88lbs
    6 x 50kg/110lbs +2+2+2
    This was really tough after bench, disappointed with this one.

    Dips
    6 x BW
    6 x BW +5kg/11lbs
    6 x BW +10kg/22lbs
    6 x BW +15kg/33lbs +2+2+2
    I struggle with dips due to my shoulder, plus I was tired. Pretty shameful. I hope this one starts to shoot up.


    Sat 2nd Oct - Lower

    Squats
    6 x 40kg/88lbs
    6 x 60kg/132lbs
    6 x 80kg/176lbs
    6 x 100kg/220lbs
    6 x 120kg/265lbs +2+2+2
    I was expecting to get to 130/140kg for the 6+2+2+2. My back held out just fine so I guess that is something.

    Deads
    6 x 70kg/155lbs
    6 x 90kg/198lbs
    6 x 110kg/242lbs
    6 x 130kg/286lbs
    6 x 150kg/330lbs +2+2+2
    After squats this was hard. Usually I do squats and deads on separate days so my deads will really suffer. I might swap the order and alternate weekly.

    Calf leg press
    6 x 25kg/55lbs
    6 x 50kg/110kg
    6 x 75kg/165lbs
    6 x 100kg/220lbs
    6 x 125kg/275bls
    6 x 150kg/330lbs +2+2+2

    Preacher curl
    6 x EZ bar +10kg/22lbs
    6 x EZ bar +20kg/44lbs
    6 x EZ bar +25kg/55lbs
    6 x EZ bar +30kg/66lbs
    6 x EZ bar +35kg/77lbs +2+2+2
    I think the bar weighs 10kg/22lbs; Ill check tonight.

    Mid pulley cable crossover
    6 x 40
    6 x 50
    6 x 60
    6 x 70 +2+2+2
    I snuck this one is as my chest is lacking.


    Tonight I have my second upper body workout. I'm feeling the effects of a cold so I'm not sure how I will perform tonight. I'll go in and work as hard as I can though.
    Last edited by EnglishOak; 10-07-2010 at 03:13 AM.

  2. #2
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    5

    Mon 4th Oct - Upper

    So I'm feeling crappy from this cold I have, my workout wasn't particulary good.

    Chins
    6 x BW
    6 x BW +5kg/11lbs
    6 x BW +10kg/22lbs
    6 x BW +15kg/33lbs +2+2+2

    BB Flat Bench
    6 x 50kg/110lbs
    6 x 60kg/132lbs
    6 x 70kg/155lbs
    6 x 80kg/176lbs
    6 x 90kg/198lbs
    6 x 100kg/220lbs +2+2+2

    BB Row
    6 x 40kg/88lbs
    6 x 50kg/110lbs
    6 x 60kg/132lbs
    6 x 70kg/155lbs
    6 x 80kg/176lbs
    6 x 85kg +2+2+2

    BB OHP
    6 x 30kg/66lbs
    6 x 40kg/88lbs
    6 x 50kg/110lbs
    6 x 55kg +2+2+2

    Dips
    6 x BW
    6 x BW +5kg/11lbs
    6 x BW +10kg/22lbs +2+2+2

    Really poor show here. I blame being ill. Next time will be better.

    Edit: Monday is my weekly weigh in, I was up to just over 91kg/200lbs...
    Last edited by EnglishOak; 10-07-2010 at 03:19 AM.

  3. #3
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    5

    Tue 5th Oct - Lower

    Another disappointing workout, I hope to get back into the swing of things again soon!

    Squats
    6 x 60kg/132lbs
    6 x 80kg/176lbs
    6 x 100kg/220lbs
    6 x 120kg/265lbs +2+2+2


    Deads
    6 x 70kg/155lbs
    6 x 90kg/198lbs
    6 x 110kg/242lbs
    6 x 130kg/286lbs
    6 x 150kg/330lbs +2+2+2


    Calf leg press
    6 x 25kg/55lbs
    6 x 50kg/110kg
    6 x 75kg/165lbs
    6 x 100kg/220lbs
    6 x 125kg/275bls
    6 x 150kg/330lbs
    6 x 175kg/385lbs +2+2+2

    Preacher curl
    6 x EZ bar +10kg/22lbs
    6 x EZ bar +20kg/44lbs
    6 x EZ bar +25kg/55lbs
    6 x EZ bar +30kg/66lbs +2+2+2
    Forearms are really sore for some reason so couldn't go heavy

    Edit: Forgot I did cable ab crunch @ 75kg +2+2+2
    Last edited by EnglishOak; 10-12-2010 at 08:02 AM.

  4. #4
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    5
    Fri 8th Oct - Upper

    Chins
    6 x BW+15kg +2+2+2

    Bench
    6 x 100kg +2+2+2

    Row
    6 x 90kg +2+2+2

    OHP
    6 x 50kg +2+2+2

    Dips
    6 x BW+15kg +2+2+2


    Sat 9th Oct - Lower

    DL
    6 x 160kg +2+2+2
    Finally added some weight on...

    Front squat
    6 x 70kg +2+2+2
    Terrible!

    Calf leg press

    6 x 200kg +2+2+2

    Preacher

    6 x EZ bar +30kg/66lbs +2+2+2

    Kneeling ab cable crunch

    6 x 75kg +2+2+2



    Mon 11th Oct - Upper


    Bench

    6 x 100kg +2+2+2
    Felt stronger on this one, will add weight next time

    Chins

    6 x BW+15kg +2+2+2

    Dips

    6 x BW+20kg +2+2+2
    Finally added some weight, shoulder is getting better.

    Row

    6 x 100kg +2+2+2

    Push press

    6 x 60kg +2+2+2

    Slight increase in DL, calves, dips. Bench felt better too. Hopefully the weight will start to go up now.

  5. #5
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    5
    Wed 13th Oct - Lower

    Squat - 140kg (killed me, can't do that again!)
    Romanian DL - 140kg (too heavy, didn't get a full set)
    Calf leg press - 200kg
    Preacher - forget... Prob same as last time
    Ab cable crunch - stack 75kg

    Missed Fri workout due to schedule

    Sat 16th Oct - Upper/Lower mix

    Deadlift - Ended up doing some heavier doubles/singles, missed 200kg, got 180kg, did my 6+2+2+2 on 140kg :/
    Bench 100kg x6 110kg +2+2+2
    Row 100kg
    Chins +15kg
    Leg press 200kg (lame, i know!)
    Rope pull downs/cable curls 60kg


    So the last few workouts have been pretty hit and miss. Hopefully I can get back on track.

  6. #6
    Skinny Feet Kiff's Avatar
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    Nov 2008
    Location
    South East England
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    Nice numbers mate keep it going
    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'

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