This will be a weekly journal for the progress made with the HCT-12 program and will be updated per week with the details of each week's workouts combined with pictures and videos used to aid in recording the progress made with the program. I am fairly experienced with the program and the different aspects of it by already running one test cycle as I am approaching the deload week right now.
I have been weightlifting since September 2008, starting at 145lbs. Most of my training time has consisted from bouncing around different varieties of split-routines to learn the ropes. It wasn't until November 2009 that I actually acquired a gym membership and ran a routine custom-made by Tom Mustaffis. I also ran the 5x5 Madcow program for nine weeks, six months after starting.
Program Details For Upcoming Cycle
I will running the 4-Day, Mon-Tues, Thurs-Fri, split.
Mondays and Thursdays:
- Weighted Wide-Grip Pull-Ups
- Bent-Over Barbell Rows
- Flat Dumbbell Bench Press
- Seated Dumbbell Shoulder Press
- Lying Tricep Extension
Tuesdays and Fridays:
- Preacher Dumbbell Curls
- Seated Calve Raises
- Rack Pulls
- Decline Weighted Crunches
Each cycle Leg Press will alternate with Squats and Deadlifts with Rack Pulls.
Diet, Goals, Other Details
The diet plan will consist of a constant ~3500kcal intake with two cheat days and the primary macro intake being protein, each day's nutrition will be details in the journal as well as that week's weight.and the macros associated with that day's nutrition.
Supplementation consists of:
- Animal Pak Multi-Vitamins
- Nitrean Whey/Egg/Casein Protein
- Opticen Meal Replacement Shakes
- Standard Fish Oils
- Purge Unleashed Pre-Workout Supplement
Cardio/Other Activities Include:
- 30mins of low intensity cardio 3x a week
- Possible boxing/MMA classes.
- Assorted workouts to improve different combine athletic aspects
Weight or exercise specific goals will be detailed in the weekly journal entries as with other athletic goals. Other goals are to stack on mass as well as functional strength that corresponds with the increased mass and also focus on any neglected or lacking parts and any symmetrical issues.(Ex. Right arm much bigger than left)
Body Information and Pictures
Bodyfat: ~17%(Last recorded as 19.7% at 198lbs on April 15th by the Bod Pod testing method)
First entry due: June 18th.