im gonna log my progress on HCT-12 during a 11 week cut.
Start Date: 5/17/2010
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.
Ad Definition: top 2 barely
additional 5/17 images
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?
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
Bad crick - couldnt look to the left all day. Unable to workout
yeah, im gonna post diet and supps as much as possible
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
Last edited by dirtyd; 05-18-2010 at 11:42 PM.
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
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
+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.
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.
Interested to see how this plays out..
Are you tracking your calories and macros?
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Can I have some lean muscle & strength please? – My Training Journal
5-25 - tuesday
chest & biceps
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
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)
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
shoulders & tris
smith military press (assumes bar as 0)
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
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
close grip BP
pics from 5-26
more 5-26 pics
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