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Thread: A Weak Persons Journey To Strength...

  1. #626
    LuNa
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    First HCT-12 session

    OMG, I worked out :O

    OH Press:
    6xbar
    6xbar
    1x55lbs
    1x60lbs

    6x66lbs
    6x70lbs
    6x80lbs
    2x80lbs
    2x80lbs
    2x80lbs

    Bench Press:
    2x6xbar
    1x55lbs
    1x65lbs

    6x80lbs
    6x90lbs
    6x110lbs
    2x110lbs
    2x110lbs
    2x110lbs

    Rack Chins:
    6xBW
    2xBW
    2xBW
    2xBW

    One-arm DB Row (in kg)
    6x10's
    6x14's
    6x18's
    6x22's
    2x22's
    2x22's
    2x22's

    DB Ext
    6x7's
    6x9's
    2x9's
    2x9's
    2x9's

    Good first session. Gym wasnt too bad, but definitely not worth the money they were asking. I have an appointment at a different gym tomorrow, so im hoping thats better.

    Im liking the program, but it will take at least a couple of cycles, before i have everything narrowed down.

    Strength was ok, not too impressed but not disappointing either.

    Diet has been great. I havent really been tracking calories but ill be tracking my weight.

  2. #627
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    Nice to see ya back at it luna!!! Looking forward to following your journey again!

  3. #628
    WBB Team Captain Coke's Avatar
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    Wow, looking serious dude.

  4. #629
    LuNa
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    Quote Originally Posted by borracho View Post
    Nice to see ya back at it luna!!! Looking forward to following your journey again!
    Im hoping it will be an interesting journal soon enough. Thanks dude!

    Quote Originally Posted by CoCoa View Post
    Wow, looking serious dude.
    Thanks Coke, as always.

  5. #630
    LuNa
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    Front Squat
    6x50kg (110lbs)
    2x50kg (110lbs)
    2x50kg (110lbs)
    2x50kg (110lbs)

    Deadlift
    6x100kg (225lbs)
    2x100kg (225lbs)
    2x100kg (225lbs)
    2x100kg (225lbs)

    Calves
    Calf work sucks...

    DB Curl
    6x16's (36's)
    2x16's
    2x16's
    2x16's

    Weighted Sit-ups
    6xBW+5kg (11lbs)
    2xBW+5kg
    2xBW+5kg
    2xBW+5kg

    It was a short but relatively sweet session. The weight jumps were too big which lead to not enough work sets. I need to do more work.

    Deadlift was shamefull. I forgot my chalk aswell but that is not an excuse. Hopefully ill soon be back with my favourite lift.

    Calves suck, enough said.

    Diet has been pretty ok. Nothing too excited.

  6. #631
    Moderator Off Road's Avatar
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    Nice to see you get started. What's the plan?
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  7. #632
    WBB Team Captain Coke's Avatar
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    Still a solid effort bro.

  8. #633
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    Nice session. I hatewhen I forget my chalk..but truthfully probably just messes with us more mentally than anything (not really true, I know..just trying to be positive).

  9. #634
    LuNa
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    Quote Originally Posted by CoCoa View Post
    Still a solid effort bro.
    Thanks Coke.

    Quote Originally Posted by borracho View Post
    Nice session. I hatewhen I forget my chalk..but truthfully probably just messes with us more mentally than anything (not really true, I know..just trying to be positive).
    Hehe, yeah. It does sort of mess with me mentally. I am also using it as an excuse to not face the fact that my deadlift dropped with 100lbs since december

  10. #635
    LuNa
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    OH Press
    6x37.5kg (85lbs)
    2x37.5kg (85lbs)
    2x37.5kg (85lbs)
    2x37.5kg (85lbs)

    Bench Press
    6x50kg (110lbs)
    2x50kg (110lbs)
    2x50kg (110lbs)
    2x50kg (110lbs)

    Pull down:
    6x59kg (135lbs)
    2x59kg (135lbs)
    2x59kg (135lbs)
    2x59kg (135lbs)

    One arm DB Row:
    6x26's (58's)
    2x26's (58's)
    2x26's (58's)
    2x26's (58's)

    Tricep Ext:
    6x9's
    2x9's
    2x9's
    2x9's

    Pretty good session. OH Press went up in weight, bench the same but the reps felt better. I really have to focus on tight form and not just on the numbers. Especially for the tricep ext form needs to be stricter.

    Diet has been good, nothing too excited.

    First three sessions have been good.

  11. #636
    LuNa
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    Quote Originally Posted by Off Road View Post
    Nice to see you get started. What's the plan?
    The plan is to follow HCT-12 for the summer months and try and build some good quality muscle. I think coming back from a break combined with this program should work really well. It will get me used to the consistency of lifting again, which is what i need.

    After the summer i will evaluate the results and if they are good, continue with this program. If not i will switch back to 5/3/1 and keep going with a slow clean bulk. This program for me has been great and i was focussing on loosing fat instead of building muscle. I like the setup of the program and the higher rep assistance work so this will be the program to turn back to.

    Im not going to worry about cutting untill summer 2011 i guess.

  12. #637
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    Nice workout and smart to focus on form over the numbers... as you already know the numbers will come, but now is def the time to dial form in. Looking good and staying on track man!

  13. #638
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    Good to see you back at it
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  14. #639
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    Rockin' and Rollin'
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  15. #640
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    Good luck man, appear to be making strides.

  16. #641
    LuNa
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    Quote Originally Posted by borracho View Post
    Nice workout and smart to focus on form over the numbers... as you already know the numbers will come, but now is def the time to dial form in. Looking good and staying on track man!
    Thanks Bor. Yep, it will be great to have most of my strength back and have better form.

    Quote Originally Posted by StLRPh View Post
    Good to see you back at it
    Thanks dude.

    Quote Originally Posted by Off Road View Post
    Rockin' and Rollin'
    You know it!

    Quote Originally Posted by CoCoa View Post
    Good luck man, appear to be making strides.
    Not as big as yours though .

  17. #642
    Senior Member tomv's Avatar
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    Good to see you back on the bandwagon mate, and congratulations to the orange army in the world cup!
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  18. #643
    LuNa
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    Quote Originally Posted by tomv View Post
    Good to see you back on the bandwagon mate, and congratulations to the orange army in the world cup!
    Thanks Tom! We are getting extremely close now . The only team that beat us is the Australians btw .

  19. #644
    LuNa
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    Deadlift
    6x110kg (245lbs)
    2x110kg (245lbs)
    2x110kg (245lbs)
    2x110kg (245lbs)

    Front Squat
    6x50kg (110lbs)
    2x50kg (110lbs)
    2x50kg (110lbs)
    2x50kg (110lbs)

    DB Curl
    6x16's (35's)
    2x16's
    2x16's
    2x16's

    Sit-ups
    6xBW+6kg (14lbs)

    Deadlifts felt good. The last two reps were the easiest. I definitely feel my strength is coming back.

    I love front squats and im focussing on getting a good muscle contraction which strict form.

    I hate curls, they seem so useless. Ah well.

    Im not quite sure about the sit-ups. 6 reps doesnt seem enough and i definitely didnt get enough work in. I will have to start with easier work sets and work up to this.

    Diet has been ok as normal. Im thinking about increasing carbs a bit around work time because im low on energy when i get home from work. A banana has been great but i think i could use a bit more.

    Going to order new supplements soon. Beta-alanine, HMB, Multi-vit and Fish oil will be added to my Protein and Creatine. Ready to do work.

  20. #645
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by RvNijnatten View Post
    Ready to do work.
    No joke, really getting to it.

  21. #646
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    Solid work, time to build some momentum
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  22. #647
    Moderator Off Road's Avatar
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    I like those front squats. I do 15 +5 +5 +5 reps on the sit-ups. I like it better.
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  23. #648
    LuNa
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    Quote Originally Posted by CoCoa View Post
    No joke, really getting to it.
    Thanks Coke!

    Quote Originally Posted by StLRPh View Post
    Solid work, time to build some momentum
    Yep, consistency is the first thing to dial in.

    Quote Originally Posted by Off Road View Post
    I like those front squats. I do 15 +5 +5 +5 reps on the sit-ups. I like it better.
    Good idea, ill give that a try. Im guessing the +5 are still clusters, so short rests? Thanks OR.
    Last edited by LuNa; 07-08-2010 at 12:24 PM.

  24. #649
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    Quote Originally Posted by RvNijnatten View Post
    Im not quite sure about the sit-ups. 6 reps doesnt seem enough and i definitely didnt get enough work in. I will have to start with easier work sets and work up to this.
    You ever give planks a shot? I love them. Work up to 1 minute on planks and then start adding weight...try suppersetting them with some weighted situps...you'll get a good thorough core workout from it.

  25. #650
    LuNa
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    Quote Originally Posted by borracho View Post
    You ever give planks a shot? I love them. Work up to 1 minute on planks and then start adding weight...try suppersetting them with some weighted situps...you'll get a good thorough core workout from it.
    I have tried them and honestly, didnt do them consistently up until now because they were so damn hard . Supersetting might be a good idea. Thanks for the advice.

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