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Thread: Jered's HCT-12 after not lifting for a few years and out of shape journal

  1. #1
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    Jered's HCT-12 after not lifting for a few years and out of shape journal

    I'm two workouts in to the HCT-12 so far and I like the format. It's been 2 years since I've done any lifting and about 5 since I've done any really serious lifting. I was never a real beast, 285lbs on the bench and 400lbs on the squats are the most I've ever put up.

    Starting out right now I'm 6'1" and 89kilos (196lbs), I'm not fat and I'm not skinny or in shape by any means. My goal is to be fit at 100 kilos (220lbs) give or take.

    I've never taken the nutrition as seriously as the lifting, in addition to HCT-12 I'm going to try to be more careful about what I eat and when this time.

    I live in Chile so that really affects things, for example a 4lb tub of generic protein is $80USD. Creatine isn't cheap either but not nearly as bad. The upside is local food is cheap. Especially fruits and vegetables, for example lemons are about 12 cents a pound. Also powdered milk is dirt cheap. I might have to get creative.

    I welcome any advice and critique, I'm serious but I'm not trying to compete or devote my life to this, it's a hobby for me and only a competition against myself.

    Thanks in advance for the advice.

    Regards,
    Jered

  2. #2
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    Day 1 - Monday 24, 2010

    Day 1 - Monday 24, 2010
    Weight: 89 kilos (skinny fat guy)

    First day with the HCT-12 and I enjoyed it. At first I thought it seemed easy but I felt it afterwards. I think it's going to take a few days to get used to it. I like the format though and I am going to continue. I'll also do my best to keep this updated.

    All weights are in kilos unless noted and I'm not that strong yet.

    Chin ups: no weight x5 then 2 2 2 (I'm out of shape and the bar forces a slightly wider grip)
    Db rows : 15x6 21x6 30x6 30x2 30x2 30x2 (perfect weight, was rough but I got it done)
    Flat db press: 10x10 21x6 21x2 21x2 21x2
    Military press: 30x6 40x6 50x6 50x2 50x2 50x2
    Tri pull down: 25x6 25x2 25x2 25x2

    Good day, feeling weak but it will come back.
    Edit: scoop of protein and creatine after lifting
    Last edited by Jered; 05-27-2010 at 09:09 AM.

  3. #3
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    Well the good news is that you can do it with whole foods. Consistency is key in both training and eating so get the nutritional side right and you'll hit your 220lbs goal. If you need any more direction just ask. Good luck.

    Didn't see your second post - good effort and sure you'll feel weak to begin with but 3 or 4 sessions in you'll hit your stride.
    Last edited by Daniel Roberts; 05-27-2010 at 09:02 AM.

  4. #4
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    Day 2 - Wednessday 26, 2010

    Day 2 - Wednessday 26, 2010 (had to change the schedule a day)
    Weight 89.5 kilos (Skinny fat guy)

    Day 2, went well, I need to work on my deadlift form though.
    All weights are in kilos unless noted and I'm not that strong yet.

    Squats: 20x6 60x6 80x6 80x2 80x2 80x2
    Deadlift: 20x6 40x6 60x6 60x2 60x2 60x2
    P.Curl: 17x6 27x6 27x2 27x2 27x2
    Calf: 20x 6 40x6 60x6 60x2 60x2 60x2
    Abs: 10kg wt on my chest, 3 sets of 10 incline situps, going to change this.

    Legs are killing me now, I haven't worked them since I hurt my knee 5 years ago so they should improve quickly. It's not going to be fun though.
    Edit: scoop of protein and creatine after lifting
    Last edited by Jered; 05-27-2010 at 09:09 AM.

  5. #5
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    Adding some nutritional information.

    My goal is 220lbs and a low body fat. I'm aiming for 3520 calories a day.
    I would prefer to aim for my intake at the level I want and work towards it instead of bulk / cut.

    Does this look like good numbers to hit 3520?

    380g of protein
    300g of carbs
    89g of fat

    Lifting concepts aren't new to me but the nutrition aspect is. I think it's going to be more of a struggle.
    Last edited by Jered; 05-27-2010 at 09:53 AM.

  6. #6
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    Yup looks good. Now all you have to do is make sure you hit that every day! But if you do, you will hit your mark. Good luck.

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    Day 4 Thursday May 27 2010

    A little behind on posting this but I'll update it for reference.

    (Day 4)Thursday May 27


    Flat bench:

    20kg x10
    40kg x6
    50kg x6
    60kg x6
    70kg x6
    70kg x1 I got the 6 but it almost killed me, no way I could do the 2's, makes me wonder how I got the 6.
    60kg x2
    60kg x2


    Chin up:

    4,2,2,1


    Db rows:

    17kg x6
    21kg x6
    32kg x6


    Military db:

    9.5kg x6
    14kg x6
    21kg x6
    20kg x0
    17kg 2+2+2


    Tri pulldown:

    15kg x6
    20kg x6
    25kg x6 +2+2+2
    Last edited by Jered; 05-31-2010 at 07:14 PM.

  8. #8
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    Holy hell my legs hurt, first serious leg workout in at least 5 years.
    Skipped the gym on Saturday for what should have been my legs.
    Going to try to give it a shot on Tuesday if I can walk normally.

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    Day 7, Monday May 31 2010

    (Day 7)Monday May 31


    Flat bench:

    20kg x10
    40kg x6
    60kg x6
    70kg x6 +2+2+2 a lot more solid than last time, feeling good about it.


    Lat pulldown:
    Switched from chin ups until I can do more.
    30kg x6
    40kg x6
    55kg x6+2+2+2


    Db rows:

    10kg x6
    21kg x6
    32kg x6+2+2+2


    Military db:

    9.5kg x6
    15kg x6
    17kg x6+2+2+2


    Tri pulldown:

    15kg x6
    20kg x6
    25kg x6
    30kg x6 +2+2+2

    good day, felt really good, felt more solid on the bench and tri's. Went up a bit.

    I'm 90 kilos today (1k more than last week) and feel better already.
    Last edited by Jered; 05-31-2010 at 07:24 PM.

  10. #10
    Senior Member ELmx479's Avatar
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    Doing well, good job on getting the bench reps this time.

  11. #11
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    (Day 10) Thursday June 3rd 2010

    (Day 10)Thursday June 3rd 2010

    Starting to like this work out even more. The one problem I've noticed is MY GYM SUCKS.
    I'll put some pics up later. It's not easy to go up small increments. Everything is super ghetto.
    For example all the equipment is home made. One of the weights has jagged pieces of metal that have made multiple people including my lifting partner bleed. We call that one "the aids bar".

    Seriously your equipment shouldn't have bloodstains on it.

    Flat bench:
    20kg x10
    40kg x6
    60kg x6
    70kg x6
    75kg x3 x2 x2 (tried to get 6, no way in hell, I hope next time I can do 6, 2, 2, 2, @75kg

    Lat pulldown:Switched from chin ups until I can do more.
    30kg x6
    40kg x6
    50kg x6
    55kg x6+2+2+2


    Db rows:
    25kg x6
    32kg x6+3+3+3 (basically same thing again but easier, going up next time)


    Military db:
    9.5kg x6
    15kg x6
    22kg x6
    24.5kg x3 x3 x3


    Tri pulldown:
    15kg x6
    20kg x6
    25kg x6
    30kg x1
    25kg x2 x2 x2 (easy enough, I should have done 27 or something but my gym doesn't have it)


    Weight: 90 kilos, I can see fat going away and muscle growing

  12. #12
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    week 3 monday

    Week 3. Monday


    Flat bench:
    20kg x10
    40kg x6
    60kg x6
    70kg x6
    75kg x6 2 2 2

    Lat pulldown:Switched from chin ups until I can do more.
    30kg x6
    40kg x6
    50kg x6
    55kg x6+2+2+2


    Db rows:
    25kg x6
    32kg x6
    42kg x6 2 2 2

    Military db:
    9.5kg x6
    15kg x6
    22kg x6 2 2 2


    Tri pulldown:
    15kg x6
    20kg x6
    25kg x6
    30kg x1
    25kg x2 x2 x2 (easy enough, I should have done 27 or something but my gym doesn't have it)


    Feeling really good about the workout but I really need to do something about nutrition.

  13. #13
    Senior Member ELmx479's Avatar
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    Doing good man. Remember, the best way to get better at chin ups is to do chin ups. Even if you can only get a few clean reps do like 20 sets of 2 or 3 reps.

  14. #14
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    Quote Originally Posted by ELmx479 View Post
    Doing good man. Remember, the best way to get better at chin ups is to do chin ups. Even if you can only get a few clean reps do like 20 sets of 2 or 3 reps.

    Thanks man, I haven't tried them for a couple of weeks so I can probably knock a few more out now.
    I'll take your advice and give it a try on Monday. If I can't do a lot I'll do as many as I can until I'm burned out.
    I keep liking this program more but I think I'm going to go away from the military press with dumbells, I'm worried about hurting my shoulder like I have in the past. I think a straight bar would reduce the chance.

    Week 3 Thursday


    Flat bench:
    40kg x6
    60kg x6
    70kg x6
    80kg x5 2 2 2

    Lat pulldown:Chin ups again next week
    30kg x6
    40kg x6
    50kg x6
    60kg x6+2+2+2


    Db rows:
    25kg x6
    32kg x6 2 2 2

    Military db:
    9.5kg x6
    15kg x6
    22kg x6 2 2 2


    Tri pulldown:
    15kg x6
    20kg x6
    25kg x6
    30kg x3
    27kg x6 2 2 2


    looking to switch from pulldowns to chin ups and military dumb bells to bar press or something else soon.

  15. #15
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    Well done for getting back to exercise.

    When I started HCT-12 after a bit of time away from the weights I kept missing the cluster reps and things like that. Now I'm blazing through each workout. It's just a case of increasing your work capacity and getting a better feel for your 6rm.

    I bet you get great food in Chile!

  16. #16
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    Thanks J.C. now that I'm almost used to this program it does feel great. One thing that is nice about Chile is I can get a meal for 3 dollars where someone in the US would get fast food just walking down the street. Fresh fruit is so cheap it's unbelievable, I eat a ton of beans too.


    I'm going to change things up a bit because my joints are starting to hurt a little. Even though I'm not lifting insane amounts of weight I did go for example from 60kg to 85kg on the bench in 3 weeks. I'm going to finish this week with different back / shoulder exercises and then do the higher reps lower weight next week. I'll feel it out and see if I should take it easier the week after that too.

    Week 4 Monday weight 90kg

    Flat bench:
    40kg x6
    60kg x6
    70kg x6
    80kg x6
    85kg x6 2 2 2

    Chin-ups: killed myself on bench made these hard as hell.
    At least I know if I start fresh I can do more of these now.
    5 4 3 3


    Switched to incline pull up. I don't know what you call it for sure, when you rack the bar and straighten your body and do pull ups at an incline (from DB bent over rows)

    Switched from military DB to light weight shoulder exercises for a bit
    6kg


    Tri pulldown:
    15kg x6
    20kg x6
    25kg x6
    30kg x6 2 2 2

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    Looking good in here. Keep up the hard work.
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  18. #18
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    Sorry I fell of for about 6 months. Pretty sad, hurt my shoulder and by the time it healed I was out of shape again.
    Here we go again, starting tomorrow. Interested to see if I get back to the same point faster than before and if my joints hurt or they're used to it from 6 months ago.

    Thanks for all the support before.

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