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Thread: HCT-12 during a cut.

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  1. #1
    Wannabebig Member
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    HCT-12 during a cut.

    im gonna log my progress on HCT-12 during a 11 week cut.
    Start Date: 5/17/2010
    Weight ~192
    Bench 295x2
    Bench 275x5
    Bench 245x10
    Overhead DB Press 85'sx6
    Below the Knee Rack Pull 420
    Close Grip BP 245x6
    Weighted Dip 115x8
    Bent Over Row 185x6+2+2+2
    About to bring back the squat.
    Bodyfat ~15%??
    Ad Definition: top 2 barely
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  2. #2
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    additional 5/17 images
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  3. #3
    Lifting junkie. AKMass's Avatar
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    We have very similar body types...How tall are you? I'm going to guess 5'9" or 5'10"? I'll be following along. Are you going to post your diet?
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  4. #4
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    Quote Originally Posted by AKMass View Post
    We have very similar body types...How tall are you? I'm going to guess 5'9" or 5'10"? I'll be following along. Are you going to post your diet?
    hurt my neck last night in my sleep. WTF???
    Bad crick - couldnt look to the left all day. Unable to workout

    almost 6'1
    yeah, im gonna post diet and supps as much as possible

    5/18/2010
    9AM - multi-vitamin / Zinc / Magnesium / 3g Fish Oil / Vitamin-C / Calcium / B-complex
    good stuff: 620mg Trib / 25mg DHEA / Nutrex Lipo 6 Black (1 pill)
    10AM - 1 cup egg beater / 1 Whole Egg / 1 Packet Grits
    11AM - (1) Lipo 6 Black 25mg DHEA
    1130 AM - Broccoli Chicken Stir Fry
    130 PM - 40g prot shake / 1/3 cup long grain brown rice
    2PM -(1) lipo 6 black / 2g fish oil
    430PM - Broccoli Chicken Stir Fry
    8PM 1/2lb 98% ground beef w/ taco seasoning and 2Tbsp fat-free sour cream
    8PM 25mg DHEA / 620mg tribulus / Vitamin C / Calcium / b-complex / magnesium
    1130PM 30g prot shake
    1145PM 1.5mile light jog
    1AM bed
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    Last edited by dirtyd; 05-18-2010 at 11:42 PM.

  5. #5
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    8/19/2010 Diet
    Diet more or less the same as yesterday. Had some pasta and some chips and salsa before workout which turned out to be a good decision.

    8 egg whites and 1 whole egg for dinner

    no cardio

    8/19/2010 Workout

    BB Bench
    95x8 warmup
    135x10 warmup
    135x10 warmup
    185x6 working
    205x6 working
    225x6 working
    245x6 working
    265x6+2+2+2 - this was certainly different. +2's required ~50secs rest in between each. managed all 6 cluster reps

    Neutral Grip weighted (top-half) pull-ups for Biceps primarily
    BWx10
    BWx10
    +45lbsx6
    +55lbsx6
    +65lbsx6
    +65lbsx6+2+2+2 - compared to bench this was a breeze. rest time of around 30secs b/t clusters. arms were pumped afterward


    Forearm circuits (monster sets) w/ dumbbell; 4 sets
    Inside forearm curl (35's) x8
    Ouside Forearm raise (20's) x8-10
    Hammer Curl (35's)x8

    Cable pullovers from the knees. 4 sets of 8 with progressive resistance

    I was surprised how stimulated I felt after this workout. Normally my workouts are ~30% longer with at least one more exercise for each group. If nothing else this cluster training is a great way to abbreviate a workout. The three addititional clusters seem to each individually be the equivalent tissue damage as another top set of 6 for whatever exercise, yet without quite as much CNS overload. For my bodytype and current goals I believe this will be advantageous.

    edit: no visible changes to body composition before bed last night, thus no pics
    Last edited by dirtyd; 05-20-2010 at 09:11 AM.

  6. #6
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    Quote Originally Posted by dirtyd View Post
    hurt my neck last night in my sleep. WTF??? Bad crick - couldnt look to the left all day. Unable to workout
    I've had the same thing happen to me. Just slept on it wrong and took a couple days to get back to normal.

    How'd you manage to work out in the future?

    TB

  7. #7
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    Quote Originally Posted by tomsids View Post
    I've had the same thing happen to me. Just slept on it wrong and took a couple days to get back to normal.

    How'd you manage to work out in the future?

    TB
    I tried to sleep in an accommodating position for recovery and lightly stretched it out through the day.

  8. #8
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    8/20

    woke up with a terrible swollen throat and glands. diet must have weakened my immune system b/c a colleague at work who got sick from their kid passed it to me.

    took the day to rest but stayed on diet.

  9. #9
    Soon to be lean... Joe Black's Avatar
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    Interested to see how this plays out..

    Are you tracking your calories and macros?
    http://www.wannabebig.com/logo/alnlogo_black.gif

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    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

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  10. #10
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    5-25 - tuesday

    chest & biceps
    barbell bench
    45x12
    95x10
    135x8
    135x8
    185x6
    205x6
    225x6
    245x6
    270x6+2+2+2
    YEAH! - this is a PR for that rep range undoubtedly. the opening set of 6 was very difficult, but the hardest was the second set of +2. I required almost a full minute for each of the +2's, but got them (barely) so no regrets

    standing cable high flies
    4x8-12
    ive been using this to try and develop the bridge between the pec and shoulder, which I have always thought was an attractive feature.

    standing EX-curl close grip (elbows in & tight)
    45x10
    65x6
    75x6
    85x6
    95x6
    105x6+2+2+2
    this required a fair amount of effort. I am curious if this routine will do anything to my biceps. I have never tracked progress on bicep size or strength, but will make an attempt for this training period. If I recall accurately, my best bicep size gains came when training 3 or four exercises sets of 8-10 for maximum weight. Since then I have worked in biceps when I felt they could use some additional stimulation and have not had an "arm" day for several years. Overall, im gonna track this for myself and the routine publisher to provide some nice raw data.

    i did one other thing this day but forget what it was

    here are some pics from 5-25
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  11. #11
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    5-26 wednesday

    shoulders & tris
    smith military press (assumes bar as 0)
    50 x10
    90x10
    110x6
    130x6
    150x6
    165x6
    185x6+2+2+2
    I was surprised to get this the day after bench. front delts were sore before even beginning shoulders and this workout finished them off.

    incline dumbbell skull crush
    35x10
    35x6
    40x6
    45x6
    50x6+2+2+2
    this will likely be the last time I do this. I have never really liked skull crush of any kind and only did this cause my workout partner was bitching about his sore pecs from the day before. my benchmark for this program will be set next week on either dips or close grip BP. friggin waste of time this was

    lateral raises
    whatever

    close grip BP
    135x8
    135x8
    185x6
    185x8

    shrugs
    whatever

    pics from 5-26
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  12. #12
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    more 5-26 pics
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  13. #13
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    5-28 pics
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  14. #14
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    Quote Originally Posted by Daniel Clough View Post
    Interested to see how this plays out..

    Are you tracking your calories and macros?
    I do track macros and cals. Otherwise I tend to miss my protein target of 1.5g/lb
    i will start posting these more regularly

  15. #15
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    6/4/2010 workout

    BB Bench
    95x12
    135x10
    135x10
    185x6
    205x5
    225x6
    245x6
    275x6+2+fail stopped after failing to achieve the first rep of my second cluster rep of 2
    **new PR 275x6 on bench


    one arm cable chest flies
    4x10

    calves

    forearms

    biceps

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