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Thread: HCT-12 Advice please

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  1. #1
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    HCT-12 Advice please

    Hi guys

    Been away for a while but back now and interested in the stuff I have read on HCT 12 routines, I have kind of been drifting from one type of routine to another over the last few months. Also been doing a lot of cardio in prep for a half marathon I am to do in 3 weeks....BUT i have managed to get myself an ankle injury that won't clear up and the running has now stopped some 3 weeks out...I have decided to get my weight training back on track now,which was always the plan but after the run....I have taken the decision to rest the ankle 3 weeks out from the race and just run the run if that makes sense...

    Any how over the last couple o months I have cut my weight from 14 stones to 13 stones 3 and have not noticed any signs of loss in muscle size (not that they were that big anyhow) but people tell me I look bigger,prob just optical illusion because I seem to have more definition...

    My Goal now is to build up strength and size from now through the rest of the summer and through the winter period into next spring...Its my 50th birthday next may (OLD GUY) and would like to see where I can get sizE and strength wise with HCT -12...Im reading as much as I can on the topic but not 100% sure im understanding all of it....

    I have put together a routine from the lists and hope you guys can tell me if looks OK..

    On supps I intend to start taking Creatine Mono, A good quality all in one something similar to results (results not available in UK) fish oil and a good multi and glucosamine for my old joints.

    My maintenenance is beleive it or not 2200 so will aim for 2700 per day...

    the routine is as follows ....Monday Wednesday Friday .....

    A
    Vertical Pulling.........Lat Pulldown
    Horizontal Pulling.......BBell Row
    Horizontal Pressing......Bench incline press
    Vertical Pressing........Standing BBell press
    Triceps Exercise.........Cable triceps extensions




    B
    Quad dominant...........Back Squat
    Hip dominant............Deadlift
    Calf Exercise...........Standing alf raises
    Biceps Exercise.........BBell curl
    Abs.....................Situps


    A
    Vertical Pulling.........Lat pulldown
    Horizontal Pulling.......BBell Row
    Horizontal Pressing......Bench incline press #2
    Vertical Pressing........Standing BBell press
    Triceps Exercise.........Cable triceps extensions


    B
    Quad dominant...........Back Squat
    Hip dominant............Deadlift
    Calf Exercise...........Standing alf raises
    Biceps Exercise.........BBell curl
    Abs.....................Situps



    A
    Vertical Pulling.........Lat Pulldown
    Horizontal Pulling.......BBell Row
    Horizontal Pressing......Bench press incline ~#2
    Vertical Pressing........Standing BBell press
    Triceps Exercise.........Cable triceps extensions


    Any tips or advice is welcome

    cheers

    dave
    Last edited by wanagetstrong; 06-08-2010 at 03:28 AM.

  2. #2
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    Just thought of another question as well please guys ....in the hip dominant section it mentions deadlifts...are these straight leg deadlifts....sori if seems a daft question.

  3. #3
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    I think the idea is that since squats and deadlifts are very demanding movements it is best to do straight-leg deadlifts after squats so there is variation in the movement. Or if you decide to do regular deadlifts to then substitute leg press for squats. Ultimately it is up to you though.

    How are your maintenance calories so low despite being a marathon runner?

  4. #4
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    Quote Originally Posted by J.C. View Post
    I think the idea is that since squats and deadlifts are very demanding movements it is best to do straight-leg deadlifts after squats so there is variation in the movement. Or if you decide to do regular deadlifts to then substitute leg press for squats. Ultimately it is up to you though.

    How are your maintenance calories so low despite being a marathon runner?
    Not sure why so low on the cals but that is my maintenance always had fast metabolism though...im sure the number are right because ive been battling lately with trying to keep some size and the running so been tracking everything.....

  5. #5
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    The exercise selections look fine. Good luck and let us know hoe you get along.
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  6. #6
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    Quote Originally Posted by Off Road View Post
    The exercise selections look fine. Good luck and let us know hoe you get along.
    Thanks for that off Road, will keep you posted ....

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