Ok, some background: I'm 45 years old, 6', 178 lbs or so. I was already in pretty decent shape (for an old guy, lol), but my workout routine has gotten pretty boring and I'm ready for a change. So I read about HCT-12 with interest, and decided to give it a try Monday. But I forgot to bring along a notepad until today, so no records of what went on earlier this week. I'm doing the three day a week program, and today was the leg day. So:
45 lbs x6, 95 lbs x6, 135 lbs x6. Called it quits after this because I was having serious form problems and I was afraid I was going to screw my back up (which I've done several times before). Spent some more time practicing with an unloaded bar and got better, but I still need to work on it. I may stick with pretty light weights here for a while until I get the hang of it.
concentration curl: empty bar x6, bar +20 x6, bar +30 x6, bar +40 x6, bar +50 x6, x2, x2, x2
can't figure out what the bar weighs! I'll have to get on the scale with it.
45 x6, 95 x6, 135 x6, 185 x6, x2, x2, x2
This is another one that was making me nervous about the back, as I've screwed it up on squats before. Form looked ok this time, though (I think). May need to work up a little more slowly.
Since the Romanian deadlift didn't go that well, I decided to get into the glute kickback machine. Trouble with this is that it's too easy even with all the weight on it, but I did it anyway (all numbers per leg):
140 x6, x2, x2, x2
Probably won't bother with this again, as even the 140 was not that hard.
Standing calf raise: calves are kinda sore because I pulled them slightly while dancing around with my daughter Tuesday (lol). Went really light.
215 x6, x2, x2, x2
Finally did some Roman chair work: 20 reps side lifts, 20 reps straight leg lifts, 20 reps bent leg lifts. I'm not really sure how to work some of these ab exercises into the 6-2-2-2 format, as a lot of them are just using body weight. Tips appreciated.
Anyway, loving the program so far. I was really in a rut before, but for the first time in a long time I'm excited about my workout again.