Name: Zack Moberg
Goals: I'm looking to get back over 200lbs, while incorporating some cardio with it. I'm trying to get my strength, cardio, mental well being, and overall health back..
About Me: I've been training on and off for years, but never with a serious or dedicated attitude. I will go hard for 6 months, make great progress and meet a girl, or join a different paintball team, or start working at another bar. Excuse after excuse really. I'm waking up after almost a year of a poor relationship, years of smoking cigarettes, drinking to get drunk, smoking pot and taking pain killers to forget and not feel. At one point I played baseball for Florida State until I tore my rotator cuff and went back to paintball. I need the discipline and routine in my life or else I loose track of everything. I just got out of a relationship and have spent the past 2+ months reflecting and realizing. I'm ready to get my life back on track in the direction that it should have been going all along. Im ready to get me back.
Did I mention that I eat like crap? And barely anything? But I'm working on that, and conciously making myself eat more.
Why HCT-12: I chose this program because I always stuck to the SS method and I was looking for a change. Don't get me wrong, I really enjoyed SS but like I said, if i'm going in a new direction with life, might as well change things up in the gym too.
My previous username was Twirl.
Last edited by ZMoberg; 07-09-2010 at 08:09 AM.
Reserved.... for photos to come.....
Last edited by ZMoberg; 07-07-2010 at 10:47 AM.
Wednesdays workout -
Bench Press - 155 x 6 x 2 x 2 x 2
OH BB Press - 100 x 6 x 2 x 2 x 2
DB Rows - 55 x 6 x 2 x 2 x 2
Chins - BW x 6
BW x 6
BW x 6 x 2 x 2 x 2
Dips - BW x 6
BW x 6
BW x 6 x 2 x 2 x 2
Incline DB Press - 45's x 6 x 2 x 2 x 2
Thoughts - The cluster at the end felt pretty good, different, but good. I just posted my top sets... They're all extremely low right now, but I have never gotten serious enough with my diet to get back to the respectable numbers I had before my injury, and "clouded time". Did I grasp this right? Work up to a 6 rep max and add a cluster of 3x2? immediately (or as soon as you think you can)??
Yup, you got it right. Good luck!
One word....ouch....It's been months since I've been in the gym and I knew it was going to tickle for a little bit. But when I started getting tight last night, I knew this morning was going to be "special" to say the least. But it's a well rounded ouch hah. I'm excited about this with it being something new and really giving it an honest go as far as rest, supplementation, and calorie intake. We'll see, at the moment i'm just trying to gain any and all weight that I can. I'll worry about that foreign word "cutting" way way down the road. But all in all a great first impression.
Try the Db Incline Press for a while. If it works, then great. If you start to see things stall out, then switch to a traditional triceps exercise.
Cool, thanks man. I'll give it a shot.
Back Squat - 175 x 6 x 2 x 2 x 2
Deadlift - 225 x 6 x 2 x 2 x 2
Seated Calf Raises - 225 x 3 sets to failure
Ab Work - Plank Progressions
Hanging Leg Raises - 8lb med ball between my feet 3 x 15
DB Curl - 35's x 6 x 2 x 2 x 2
All in all it was a good workout. I went low with the DL's because the 6 is a new number for me and i'm surprised I ramped it up that high. I was just excited about doing them again, I may have jumped to much too early, but I'll keep eating like a mad man and see what happens. I like the all around feeling I get when I leave knowing that I got a well rounded workout. I just need to make sure to keep up the other 75% of it by eating enough. My upper body is still wrecked from wednesday, and I'm sore all over. Now I'm sure I'll be walking funny at work all day tomorrow and tomorrow night.
Oh and I'm supplementing with whey, creatine mono, fish oils, and a multi. Figured those were pretty much the staples (like the article said). Maybe when I get back on my feet 100% and run out I'll go with nitrean and the other atlarge products, but for now, I have to use what I've got available.
Sunday - Rest Day
I really need to start focusing more my out of gym time. Rest and nutrition is at a horrible low on the weekends, I work from 12:30pm - 4 am or so, leaving me to get home around 6am or so. only to do it all over again. I do that every thurs - sat. ( I'm a bartender at a couple bars). I spend a lot of time behind the bar and practicing flair for competition and work. Did I mention its hard as hell to flip bottles or have any kind of stability or finess when you can barely move?
Monday - Workout A
Weight - 168lbs....
OH Press - 105 x 6 x 2 x 2 x 2
Bench Press - 160 x 6 x 2 x 2 x 2
Chins - BW x 6
BW x 6
BW x 6 x 2 x 2 x 2
Dips - BW x 7
BW x 7
BW x 7 x 2 x 2 x 2
Incline DB Press - 50 x 6
50 x 1
45 x 2 x 2
40 x 2
DB Rows - 60 x 6 x 2 x 2 x 2
Thoughts - I really need to save the dips and chins for last, I think it screwed me on the incline. Everything else went up 5lbs like I wanted and definately had more in me for the OH Press and rows. I'm focusing on my form for my bp right now and did my best to fire my lats, and man are they weak.... The weekends are just hard for me, I know its an excuse. I looked at my legs disgusted today, I look like a crack addict....Oh well time to shut up and eat. I just need to keep focusing on eating enough no matter what.
Last edited by ZMoberg; 07-12-2010 at 06:02 PM.
I have a question about the deload and time for 15 reps. I assume it's just when you stall out? How long do you do the 15 rep work outs? And when you switch back to the 6 rep sessions what % of your previous 6RM do you start at?
Tuesday - Rest Day
Weight - 169lbs (before breakfast)
Well, I'm up a whole 1lb from yesterday =). I'd give my diet yesterday a C+ or B-. Could have been better, but could have been a lot worse. I do however feel a lot better compared to last weeks recovery days. Less sore, and a lot more range of motion hah. I can actually get some worth while flair practice in today. You ever tried to catch and throw bottles behind your back and head when you can't lift your arms above your shoulders? Haha, it's a struggle that's for damn sure.
Wednesday - Workout B
Weight - 172lbs....before coffee and breakfast
Deadlift - 235 x 6 x 2 x 2 x 2
BB Curls - 80 x 6 x 2 x 2 x 2
Ab work - Hanging Leg Lifts - 3 x 15
Squats - 165 x 6 x 2 x 2 x 2
Seated Calf Raises - 225 x 3 x failure
Thoughts - Everything felt really good today, I had a lot more left in me for DL's and BB curls for sure. I went down on the squats...I dunno, I just felt weak. I had good form and good drive, but no power this morning. Oh well, more rest and I'll eat more so hopefully next week I can get back up to and over last weeks 6rm. I am starting to eat quite a bit more now. slowly but surely. I give yesterdays diet a B+
Hey man, good to see your on track again. Hopefully the exercise routine will give you some stability. And muscle!
What has two thumbs and woke up weighing 176? This guy..... yea lame I know, but it's a start. Solid 8lbs in a week, granted it's mostly water weight but hell it puts a small smirk on my face.
Great job for deciding to get back into it! Your doing well, just stick with it no matter what. At 6'6'' you have a looooongggg way to move those weights man! I'm 5'11 and feel kind of lanky compared to some people.
Friday - Workout A
Weight - 176lbs (before coffee and after morning business)
Bench Press - 165 x 6 x 2 x 2 x 2
OH Press - 110 x 6 x 2 x 2 x 2
Chins - BW x 3 x 7
Incline DB Press - 50 x 6 x 2 x 2 x 2
Dips - BW x 3 x 8
DB Rows - 65 x 6 x 2 x 2 x 2
Thoughts - Today all around felt great. I can't explain how sore I was yesterday and how painful work was haha, but I made it through it and kept eating. All of my lifts went up today which I'm happy about and I could feel I had more in me to go. The DB incline, last workout I had to lower the weight to make the cluster sets, but I made it with the starting weight this time so I'm happy with where I'm going. Although I had to work yesterday I still give my diet a B+, I ate consistantly and a lot so all in all it's a good day.
Last edited by ZMoberg; 07-16-2010 at 11:02 AM.
good work on those gains, eating is the hardest part for me too. keep it up.