Results 1 to 10 of 10

Thread: Zhao HCT-12 Journal

  1. #1
    Wannabebig Member
    Join Date
    Jun 2007
    Posts
    8

    Zhao HCT-12 Journal

    Hi

    I have recently quit the gym and started training at home. I started HCT-12 on May 16th and have been logging progress in a notepad, so ive decided to start a journal on here after lurking for a few years.

    Stats
    Age: 23
    Height: 6' 2"
    Weight: 256 (Started cutting same day as HCT, looking to get down to 231)
    Cals: 3600

    My Routine

    A
    Rack Chin (WIll be doing these in squat rack with feet placed on a bench)
    BB Bench Press
    BB Row
    Standing BB Press
    Close Grip Bench Press

    B
    Squat
    Deadlift
    Standing Calf Raises
    BB Curls
    Ab Wheel



    May 16th Workout A


    Rack Chin
    BW x 6
    BW x 6
    BW x 6
    BW + 5kg (11 lbs) x 6+2+2+2

    Bench Press
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    75kg (165 lbs) x 6+2+2+2

    BB Row
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    65kg (143 lbs) x 6
    70kg (154 lbs) x 6+2+2+2

    Standing BB Press
    20kg (44 lbs) x 6
    30kg (66 lbs) x 6
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6+2+2+2

    Close Grip
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    65kg (143 lbs) x 6+2+2+2

    May 19th Workout B

    Squats
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    80kg (176 lbs) x 6
    82.5kg (182 lbs) x 6+2+2+2

    Deadlifts
    60kg (132 lbs) x 6
    80kg (176lbs) x 6
    100kg (220 lbs) x 6
    110kg (242 lbs) x 6
    120kg (264 lbs) x 6+2+2+2

    Calfs
    Didnt do.

    BB Curls
    20kg (44 lbs) x 6
    30kg (66 lbs) x 6
    40kg (88 lbs) x 6+2+2+2

    Ab Wheel
    x 10
    x 10
    x 10 +2+2+2
    Last edited by Zhao; 05-25-2010 at 01:22 PM.

  2. #2
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    Nice looking routine. Welcome aboard, I'm glad you decided to join us.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  3. #3
    Wannabebig Member
    Join Date
    Jun 2007
    Posts
    8
    May 22nd Workout A

    Rack Chin

    BW x 6
    BW x 6
    BW + 5kg (11 lbs) x 6
    BW + 7.5kg (17 lbs) x 6 +2+2+2

    Bench Press
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    75kg (165 lbs) x 6
    80kg (176 lbs) x 6
    82.5kg (182 lbs) x 6 +2+2+2

    BB Row
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154lbs) x 6
    80kg (176 lbs) x 6+2+2+2

    Standing BB Press

    20kg (44 lbs) x 6
    35kg (77 lbs) x 6
    40kg (88 lbs) x 6
    45kg (99 lbs) x 6
    52.5kg (116 lbs) x 6 +2+2+2

    Close Grip

    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    65kg (143 lbs) x 6
    70kg (154 lbs) x 4 +2+2+2

    May 25th Workout B

    Squats
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 5
    70kg (154 lbs) x 5
    80kg (176 lbs) x 4
    90kg (198 lbs) x 4
    100kg (220 lbs) x 6 +2+2+2

    Deadlifts

    60kg (132 lbs) x 6
    80kg (176lbs) x 6
    100kg (220 lbs) x 4
    120kg (264 lbs) x 4
    130kg (286 lbs) x6 +2+2+2

    Calfs

    BB Seated
    60kg (132 lbs) x 6
    100kg (220lbs) x 6

    BB One Legged Standing Raises
    40kg (88lb) x 6
    40kg (88 lbs) x 6

    BB Curls
    20kg (44 lbs) x 6
    30kg (66 lbs) x 6
    35kg (77 lbs) x 6
    42.5kg (94 lbs) x 6+2+2+2

    Ab Wheel
    x 10
    x 10 +2+2+2
    Last edited by Zhao; 05-29-2010 at 10:31 AM.

  4. #4
    Wannabebig Member
    Join Date
    Jun 2007
    Posts
    8
    May 27th Workout A

    Rack Chin

    BW x 6
    BW + 5kg (11 lbs) x 6
    BW + 7.5kg (17 lbs) x 6
    BW + 10kg (22 lbs) x 6 +2+2+2

    Bench Press
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    75kg (165 lbs) x 6
    80kg (176 lbs) x 6
    85kg (187 lbs) x 6 +2+2+2

    BB Row
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154lbs) x 6
    80kg (176 lbs) x 6
    82.5kg (182 lbs) x 6 +2+2+2

    Standing BB Press
    30kg (66 lbs) x 6
    40kg (88 lbs) x 6
    45kg (99 lbs) x 6
    50kg (110 lbs) x 6
    55kg (121 lbs) x 6 +1+2+2

    Close Grip
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    65kg (143 lbs) x 6
    70kg (154 lbs) x 6 +2+2+2

    Weight: 253 lbs

  5. #5
    Wannabebig Member
    Join Date
    Jun 2007
    Posts
    8
    May 29th Workout B

    Squats
    40kg (88 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    80kg (176 lbs) x 6
    90kg (198 lbs) x 6
    102.5kg (226 lbs) x 6 +2+2+2

    Deadlifts (Wanted 135kg today but 120 felt heavy after squats. Going to change to SLDL or Romanians after deload week)
    60kg (132 lbs) x 6
    80kg (176lbs) x 6
    100kg (220 lbs) x 6
    120kg (264 lbs) x 6 +2+2+2


    BB Standing Calf Raise
    40kg (88 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    80kg (176 lbs) x 6
    90kg (198lbs) x 6 +2+2+2

    BB Curls
    20kg (44 lbs) x 6
    30kg (66 lbs) x 6
    35kg (77 lbs) x 6
    45kg (99 lbs) x 6 +2+2+2


    Ab Wheel
    x 6
    x 6
    x 6
    x 6 +2+2+2

  6. #6
    Wannabebig Member
    Join Date
    Jun 2009
    Posts
    96
    Nice progress on those squats.
    All-Time Personal Bests:
    Squat - 405 (6/8/10)
    Bench - 235 (7/22/10)
    Deadlift - 415 (1/2009)

  7. #7
    Wannabebig Member
    Join Date
    Jun 2007
    Posts
    8
    May 31st Workout A

    Rack Chin
    BW x 6
    BW + 5kg (11 lbs) x 6
    BW + 7.5kg (17 lbs) x 6
    BW + 10kg (22 lbs) x 6
    BW + 12.5kg (28 lbs) x6 +2+2+2

    Bench Press
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    80kg (176 lbs) x 6
    87.5kg (193 lbs) x 6 +2+2+2

    BB Row
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    65kg (143 lbs) x 6
    75kg (165lbs) x 6
    80kg (176 lbs) x 6
    90kg (198 lbs) x 6 +2+2+2

    Standing BB Press
    30kg (66 lbs) x 6
    40kg (88 lbs) x 6
    45kg (99 lbs) x 6
    50kg (110 lbs) x 6
    55kg (121 lbs) x 6 +2+2+2

    Close Grip
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    75kg (165 lbs) x 6 +2+2+2

  8. #8
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    That was a BIG day.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  9. #9
    Wannabebig Member
    Join Date
    Jun 2007
    Posts
    8
    June 3rd Workout B

    Squats
    40kg (88 lbs) x 6
    50kg (110 lbs) x 6
    70kg (154 lbs) x 6
    85kg (187 lbs) x 6
    100kg (220 lbs) x 6
    110kg (242 lbs) x 6 +2+2+2

    Romanian Deadlift Changed to Romanians today instead of waiting until deload week.
    30kg (66 lbs) x 6
    50kg (110 lbs) x 6
    70kg (154 lbs) x 6
    80kg (176 lbs) x 6
    90kg (198 lbs) x 6
    100kg (220 lbs) x 6 +2+2+2

    BB Standing Calf Raise
    30kg (66 lbs) x 6
    40kg (88 lbs) x 6
    60kg (132 lbs) x 6
    80kg (176 lbs) x 6
    100kg (220 lbs) x 6 +2+2+2

    BB Curls
    30kg (66 lbs) x 6
    35kg (77 lbs) x 6
    40kg (88 lbs) x 6
    45kg (99 lbs) x 6 +2+2+2


    Ab Wheel
    x 6
    x 6
    x 6
    x 6 +2+2+2

  10. #10
    Wannabebig Member
    Join Date
    Jun 2007
    Posts
    8
    June 8th Workout A

    Rack Chin
    BW x 6
    BW + 5kg (11 lbs) x 6
    BW + 7.5kg (17 lbs) x 6
    BW + 10kg (22 lbs) x 6
    BW + 15kg (33 lbs) x 6 +2+2+2

    Bench Press
    40kg (88 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    80kg (176 lbs) x 6
    90kg (198 lbs) x 6 +2+2+2

    BB Row
    40kg (88 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154lbs) x 6
    80kg (176 lbs) x 6
    90kg (198 lbs) x 6 +2+2+2

    Standing BB Press
    30kg (66 lbs) x 6
    40kg (88 lbs) x 6
    45kg (99 lbs) x 6
    57.5kg (127 lbs) x 6 +2+1+2

    Close Grip
    40kg (88 lbs) x 6
    60kg (132 lbs) x 6
    70kg (154 lbs) x 6
    77.5kg (171 lbs) x 6 +2+2+0

    My gyms outside and it was raining today so it was quite distracting trying to bench with it in my eyes, but I missed a workout the other day due to rain and didnt want to miss another.

Similar Threads

  1. Pure Water's HCT-12 Journal
    By Pure Water in forum Member Online Journals
    Replies: 101
    Last Post: 07-16-2010, 03:23 PM
  2. Jazzy's Training Journal for HCT-12
    By Jasneil in forum Member Online Journals
    Replies: 44
    Last Post: 05-26-2010, 09:12 PM
  3. James' Back in action HCT-12 journal!
    By James_perkins in forum Member Online Journals
    Replies: 9
    Last Post: 05-24-2010, 12:55 AM
  4. Thrust's HCT-12 Journal
    By Thrust in forum Member Online Journals
    Replies: 17
    Last Post: 05-17-2010, 09:33 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •