The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    My Journey with HCT-12

    This is my journal and will be updated daily.

    Stats

    Sex - Male
    Age - 21
    Starting Weight - 210
    Body Fat % - Somewhere between 15-18%
    Goal Weight - 200
    Goal BF% - 10%

    Supplements - Nitrean, Thermocin, Results, ETS.

    Background
    - I've been working out constantly for the last two months. I've deiced that I've built up enough to start HCT-12 and it's a nice change from the routine I settled into. I am going into this without ever doing DL's or Squats, hope to improve on those throughout the routine.

    Yes, I am homeless (hence the username) by choice. I don't live on the streets but in my car. I'm a bit crazy.

    I will be doing Program 2, A-B-A-B with two days worth of cardio. I will be working on abs daily. Any thoughts or tips are welcomed.
    Last edited by HomelessTrainer; 07-23-2010 at 09:47 PM.

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  3. #2
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    Day 1

    Monday, June 21

    Weigh In - 213 (after breakfast)
    Warmed Up for 10 minutes

    Chin Ups

    BWx4
    BWx2
    BWx2

    Yeah I'm weak but I don't like the assisted chin up machine. I'll get there with time.

    Low Row


    75 x 6
    95 x 6
    105 x 6
    120 x 6+2+2+2

    The gym was packed today so I couldn't do the Barbell Row like I wanted to. Substituted it for the low row.

    Bench Press

    Bar x 2
    95 x 6
    115 x 6
    135 x 6+2+2+2

    A few years back I pulled a muscle overworking on the bench. I am taking this exercise with caution.

    Dumbell Press

    20 x 6
    25 x 6
    30 x 6
    35 x 6
    40 x 6+2+2+2

    As stated earlier the gym was packed so I couldn't do the Barbell Press. Substituted for the dumbells.

    Dips

    BW x 6
    BW x 6
    BW x 4+2+2

    These were hard, real killer on the upper back. Obviously I couldn't do the last 6+2+2+2 cluster but I did what I could. I need to check my form for next time but I love doing this exercise (even though I've read dips aren't the best in safety).

    A decent workout. I wasn't 100% because I'm a bit sick, have a cough but that's it.
    Last edited by HomelessTrainer; 06-23-2010 at 01:31 PM.

  4. #3
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    Day Two

    Wednesday, June 23

    Weigh In - 212 (after breakfast)
    Warmed Up for 10 minutes

    Squats

    Bar x 6
    65 x 6
    75 x 6+2+2+2

    I have never done Squats in my life. I did ok, I need to go down lower, I know I probably could have done some more weight but I want to go into this easy.

    Deadlift

    135 x 6
    145 x 4
    140 x 6+2+2+2

    As you can see I dropped down some weight for the cluster. Got too far ahead of myself and thought I was superman. Clearly I am not. My lower back is feeling good, no problems. I've read though that it's not advised to do DL's and Squats as one effects the other in performance. I'm going to try this set up anyways, and if worse comes to worse I can just go for Leg Presses instead of DL's.

    Calf Press

    90 x 6
    180 x 6
    270 x 6
    360 x 6+2+2+2

    Barbell Curl

    30 x 6
    50 x 6
    60 x 6+2+2+2

    Sprinter Crunches + Various Ab workouts


    20 x 1
    15 x 1
    10 x 1
    10 x 1

    I rested 30 seconds in-between each set. Felt good, I did a handful of other things I've learned in the P90X program.

    Didn't do any cardio on Tuesday due to the killer cough. Today I felt much better but it's still there. Hopefully I'll be back to 100% by Friday.

  5. #4
    Moderator Off Road's Avatar
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    Good start. You will get everything dialed-in as you go along.
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  6. #5
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    Day Three

    Friday, June 25

    Weigh In - 210 (after breakfast)
    Warmed Up for 10 minutes

    Assisted Chin-Ups:


    -105 BW x 6
    - 90 BW x 6
    - 90 BW x 4+2+2+2

    I couldn't pull the last two, tried, but no-go.

    Barbell Row:

    COMPLETE FAILURE!
    Form was incorrect, my lower back was taking the bulk, I messed up completely. I will be switching to Dumbbell Rows from now.

    Bench Press:

    65 x 6
    95 x 6
    115 x 6
    135 x 6
    145 x 4+2+2+2

    As you can see I didn't get to do the last two reps. I've had a bad cough for the past week now and when I was on the way down for some air it hit me hard so I racked it for safety. New PR though.

    Barbell Press:

    Bar x 6
    65 x 6
    75 x 4
    65 x 6+2+2+2

    Same thing happened on the bench, took a bad breath of air racked it for safety. Was able to do the cluster set just fine.

    Dips:

    BW x 6
    BW x 6
    BW x 6+2+2+2

    I want to be able to do a three sets of bw before I start adding extra weight. Feeling strong with these.

    Abs - Sprinter Crunches

    Can't remember, but it was around 10-20 per four sets.

    All in all this was the worst day so far. This stupid cough isn't going away quick enough, and the Barbell Row was just bad news for me. I was so sore the next day and the cough was sticking around I just ditched the last circuit for the week, deiced its better to get two days of rest then to completely fail myself out. I'm feeling better today at least and looking forward to next week. Going to toss in some cardio on the rest days and some stretching (it makes the difference on rest days).

    As Off Road said I'm still getting things dialed in but I'm almost set.
    Last edited by HomelessTrainer; 06-27-2010 at 01:47 PM.

  7. #6
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    Day Four

    Monday, June 28

    Weigh In - 209.5 (after breakfast)
    Warmed Up for 10 minutes

    Squats:


    Bar x 6
    65 x 6
    85 x 6
    95 x 6+2+2+2

    I love squats, why have I been missing out on these all my life is beyond me but these felt really good. Had one or two hiccups going down on form, but overall I felt good.

    Deadlift:

    135 x 6
    155 x 6
    165 x 6+2+2+2

    Holy $hit these clusters were a pain in the ass. I did just fine when I have my momentum going but just doing two was tough. Felt awesome, new PR.

    Calf Press

    90 x 6
    180 x 6
    270 x 6
    380 x 6+2+2+2

    New PR!

    Barbell Curl:

    30 x 6
    40 x 6
    50 x 6
    60 x 6+3+3+3

    I had some more in the tank, that's why I did three instead of two on the clusters.

    Sprinter Crunches:


    Set 1 - 21
    Set 2 - 16
    Set 3 - 9
    Set 4 - 5

    I only rested for 30 seconds in-between sets. Felt the burn.

    Today was awesome, I'm feeling better from being sick last week and while my back was a tad sore it was up to the task. I'm pumped for this weeks circuit. Only problem today was this dickbag of a trainer that went on my squat machine when I went to get some water. I left my training book right in front and he though he would be a good idea to just move in with his bar and two five pounders on each side for his client to curl. That guy has a special place in hell waiting for him.

  8. #7
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    Day Four

    Wednesday, June 30

    Weigh In - 210 (after breakfast)
    Warmed Up for 10 minutes

    Chin Ups:

    -90 x 6
    -90 x 6
    -90 x 4+2+2+2

    These are always the hardest, but I'm seeing better results. The last two I just couldn't pull through.

    Dumbbell Row:


    25 x 6 x 2 (the two stands for a total of two reps doing one side a piece)
    35 x 6 x 2
    45 x 6 x 2
    50 x 6 x 2+2+2+2

    Felt awesome, blew through these like nothing.

    Bench Press:

    65 x 6
    95 x 6
    105 x 6
    145 x 4+2+2+2

    I got siked out on the forth rep, I held the bar there for five seconds and just couldn't grasph my mind to push the last two (no spotter). Cluster set was hard, I'm changing my form next time I do this.

    Standing Military Press:


    Bar x 6
    65 x 6
    75 x 5+2+2+2

    Bad form on the last push was why I racked it early.

    Dips:

    BW x 6
    BW x 6
    BW x 6
    BW x 6+2+2+2

    Blew through these, it's time to add some weight now!

    Did some abs as well, not a bad day at all, saw some new PR's and read up on some more info to improve my form and such.

  9. #8
    Moderator Off Road's Avatar
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    Looks like you might need to lighten up on a few of those. Good effort though.
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  10. #9
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    Day Five

    Friday, July 2

    Weigh In - 209 (after breakfast)
    Warmed Up for 10 minutes

    Squats: New PR!

    Bar x 2 (feel set)
    65 x 6
    95 x 6
    115 x 6+2+2+2

    I did these second to last today because it was busy, I hate trainers and people that stand in the ****ing squat rack (or workout near it) had to hit cardio for 10 minutes to kill time while I waited. I never ask to work in on anyone, I don't want it nor does anyone else. Other then that, new PR. Need to stick my butt out more though.

    Deadlifts: New PR!


    135 x 6
    155 x 6
    180 x 6+2+2+2

    Awesome, I stopped doing the over/under grip and just went over for both hands. I need to work on my grip and will start doing farmers walks to improve this. My grip isn't at failure yet but I can tell when I was hitting the cluster set it was slipping a tad. Tired some new form on this and it did the trick.

    Calf Press: New PR!

    90 x 6
    180 x 6
    270 x 6
    360 x 6
    410 x 6+2+2+2


    Seated Barbell Curl:


    Bar x 6
    Bar + 20 x 6
    Bar + 25 x 4+2+2+2

    I don't know how much the bar weighs but must be close to 30 pounds. Either way it was busy and the curling bar rack was EMPTY! Next time I'll just opt for standing, I don't like how the motions felt while seated.

    Sprinter Crunches:

    Set 1: 21
    Set 2: 15
    Set 3: 7
    Set 4: 4

    30 second resting periods. I did a handful of other ab exercises as well.

    Overall a decent day, I just need to hit the gym earlier since it was busier then normal. I ****ing hate people that use the squat bays (don't know what you call them but it's not a power/squat rack) for just the bar and then add 2.5 pound free-weights onto the bar. What a waste, there's this trainer there that always puts his clients there and I know he does it on purpose. Had to ask him once to get the **** off my machine when I took 20 seconds to get some water while I was squatting the last time I was there.
    Last edited by HomelessTrainer; 07-04-2010 at 07:20 PM.

  11. #10
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    Quote Originally Posted by Off Road View Post
    Looks like you might need to lighten up on a few of those. Good effort though.
    Yeah, that and I need to keep my head in the game, sometimes I wish I had some guy next to me yelling at me to push harder. It's just the mind games. That and I'm trying on some new forms/grips/techniques.

    I'm still getting dial-ed in old timer (XD) but by next week I should have everything down pat.

    Quick question. you ever incorporate 'farmers walks' in your routine?

  12. #11
    Moderator Off Road's Avatar
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    I've used Farmers Walks in the past. Use them as a "finisher" at the end of your workout. They are great for grip and conditioning.
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  13. #12
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    Day 6

    Saturday, July 3

    Weigh In - 208 (after breakfast)
    Warmed Up for 10 minutes

    Assit. Chin Ups:

    -90 x 6
    -90 x 6
    -90 x 5 +2(-75)+2(-90)+2

    As you can see I wanted to try -75 on the cluster, and I was able to do it, but barely. What's odd those is when I opted back to -90 the last two clusters were WAY easy. Like, I remember the last time I did these just sitting at -90 constantly and the cluster set was hard. Another thing is I dip way far down.

    Dumbbell Row: New PR!

    25 x 6
    35 x 6
    45 x 6
    55 x 6+2+2+2

    Bench Press:

    65 x 6
    95 x 6
    115 x 6
    135 x 6+2+2+2

    Barbell Press:

    65 x 6
    85 x 5
    75 x 6+2+2+2

    Yeah not much to say, I just went to big too quickly.

    Dips:


    BW x 6
    BW x 6
    BW x 6
    BW x 6+2+2+2

    Sprinter Crunches:


    Not a bad day, hate crowded gyms. Checked form on the bench press, FELT SO much better. Feeling sore from doing two days of hardcore working out. Will be added in Farmers Walks into the Routine during upper body days for grip conditioning.
    Last edited by HomelessTrainer; 07-04-2010 at 07:28 PM.

  14. #13
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    Day 7

    Monday, July 5

    Weigh In - 210 (after breakfast, and yeah, the day after the 4th, I ate bad)
    Warmed Up for 10 minutes

    Assit. Chin Ups:


    -90 x 6
    -90 x 6
    -90 x 5+2(-75)+2(-75)+2(-75)

    I went for -75 on the cluster set. I knew I could do it and I wanted to make sure I was changing it up.

    Dumbbell Row:

    30 x 6
    45 x 6
    50 x 6+2+2+2

    Bench Press:


    65 x 6
    95 x 6
    115 x 6
    135 x 4+2+2+2

    I need to watch my breathing.

    Barbell Press:

    65 x 6
    75 x 5+2+2+2

    Dips:

    BW +10 x 6
    BW +10 x 6
    BW +10 x 6
    BW x 6+2+2+2

    So I was trying new ways with holding a dumbbell between the ankles, legs, thighs, etc. Def need to get a belt, but everyone I see is going to need to be replaced with a heavy duty chain and clip. I'll just hold off till the dumbbells get to heavy to hold between the legs.

    Sprinter Crunches:


    Set 1: 21
    Set 2: 13
    Set 3: 6

    Did a handful of other ab exercises as well.

    Farmers Walks:

    30 x 8
    30 x 6
    30 x 4

    First part is the weight of the dumbbells, and the second part is the number of reps. 1 rep = a total of two turns = 40 feet in distance.

    So I deiced to throw this in with upper body to help with grip conditioning. Needless to say I felt the burn. However I learned a trick to improve your grip, and that's to wrap a small towel around the dumbbell so your grip is being challenged.

    Overall I can tell this was definitely an Auto Regulation day as I had to take a step back in lifting. I wasn't feeling sore, but I think the bad eating and poor sleep had a decent play into today's workout.

  15. #14
    Moderator Off Road's Avatar
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    Nice work. Don't worry about stepping back, if you keep everything consistent, it's usually followed by two steps forward. Keep up the good work.
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  16. #15
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    Day 8

    Wednesday, July 7

    Weigh In - 208 (after breakfast)
    Warmed Up for 10 minutes

    Today is the day I became a man. NO GLOVES USED FROM HERE ON OUT!

    Squats: New PR!

    65 x 6
    95 x 6
    115 x 6
    125 x 5+2+2+2

    Deadlift: New PR!

    135 x 6
    185 x 6
    205 x 4+2+2+2

    I really jumped on the weight there, but I LOVE DL's. Get's me pumping and it scares the **** out of people nearby. I am the ONLY person that does these in my gym. Also, like stated about this is the first time I did these without gloves. My grip isn't at failure yet but it tore my skin up. That'll fix itself in a few days though.

    Calf Press:

    90 x 20
    180 x 20
    270 x 15
    360 x 10+5+5+5

    As you can see I tried something different other then the 6 reps with a -5 second countdown (which I kind of find boring but after I saw these numbers I'll be going back to it.)

    Barbell Curl:


    30 x 6
    40 x 6
    50 x 6
    60 x 6+2+2+2

    I seriously want to be pushing 70 after the deadload week.

    Farmers Walks: New PR!


    45 x 6
    45 x 4
    45 x 3

    My Goal is to go up five pounds every time I do these. They really light up my forearms. If you've been keeping track what I do is wrap a wash cloth towel around the handles to challenge my grip as I walk.

    Today was a good day, only gripe I have was when I was doing farmers walks some old dude found it necessary to just walk right in front of me. What an ******* move on his part. Not looking forward to the deload week though.
    Last edited by HomelessTrainer; 07-08-2010 at 12:06 PM.

  17. #16
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    Quote Originally Posted by HomelessTrainer View Post
    Day 8
    Today is the day I became a man. NO GLOVES USED FROM HERE ON OUT!
    That made me laugh, good work in here man. Keep consistant and you'll be amazed at what your body can do. We're roughly around the same numbers, it'll be fun to keep track of your progress.

  18. #17
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    Quote Originally Posted by ZMoberg View Post
    That made me laugh, good work in here man. Keep consistant and you'll be amazed at what your body can do. We're roughly around the same numbers, it'll be fun to keep track of your progress.
    Hah, glad it made someone chuckle. Yeah I'm really looking forward to the deload week. I'm tired and my hands are took a beating from the last two workouts. Are you doing an HCT-12 journal?

  19. #18
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    Day 9

    Friday, July 9

    Weigh In - 208 (after breakfast)
    Warmed Up for 10 minutes

    Assit. Pull Ups:

    -90 x 6
    -90 x 6
    -75 x 4+2+2+2

    Dumbbell Rows:

    30 x 6
    45 x 6
    55 x 6+2+2+2

    Will be going bigger next time.

    Bench Press:

    65 x 6
    95 x 6
    115 x 6
    135 x 5+2+2+2

    Im starting to hit the wall, I can't seem to push that last rep.

    Barbell Press:


    Bar x 6
    65 x 6
    95 x 4+2+2+2

    Dips

    BW+15 x 6, BW x 3
    BW+15 x 6
    BW x 6+2+2+2

    Sprinter Crunches:


    Set 1 - 21
    Set 2 - 11
    Set 3 - 8
    Set 4 - 5

    Farmers Walks

    45 x 6
    45 x 4
    45 x 3

    Overall an OK day.

  20. #19
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    Day 10

    Saturday, July 10th

    Weigh In - 209 (after breakfast) I ate a whole small bag of goldfish yesterday. At least it was whole grain. =[
    Warmed Up for 10 minutes

    Squats: New PR!


    65 x 6
    95 x 6
    115 x 6
    125 x 6+2+2+2

    Did these in the power rack for the first time ever. Took some time to adjust things but I just need to get used to squatting in there. Felt good, legs buckled on one or two reps but I changed from to fix this. Definitely will be hitting up 45 plates next time.

    Deadlift:

    135 x 6
    155 x 6
    205 x 4+2+2+2

    My hands were killing me from yesterday since I have taken off the gloves. Form wasn't the best either. I need to do these first, as I did them as the last exercise. It was busy in the gym today so. Need to slow up the weight a bit too.

    Calf Press:

    90 x 6
    180 x 6
    270 x 6
    360 x 6
    410 x 6+2+2+2

    Need more weight. Pumped!

    Barbell Curl:

    30 x 6
    40 x 6
    50 x 6
    60 x 6+2+2+2

    I will be shooting for 70's after the deload week. Wrist had a slight pain on the 60's but nothing serious.

    Notes: "RESULTS" from AtLarge works, hot girl came up and said she's never seen someone transform like I have before. She's a regular and I've been going there for two months now. Woot, ego boost.
    Last edited by HomelessTrainer; 07-10-2010 at 02:29 PM.

  21. #20
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    Day 11
    Deload Week!

    Monday, July 12th

    Weigh In - 209 (after breakfast)
    Warmed Up for 10 minutes

    Wide Grip Chin Ups:


    BW x 5
    BW x 3
    Negatives x 5
    Negatives x 5

    For those that don't know what I'm talking about with 'negative' it's were I jump up to a full chin up position and as slowly as I can lower my body down. I'm no longer doing anymore assisted chin ups as I read that the strength doesn't transfer over as quickly. I am also going to be switching these up with pull ups to get the best of both worlds.

    Dumbbell Row:

    30 x 15
    30 x 15

    Boy did I feel the burn. Just the perfect weight.

    Bench Press:


    75 x 15
    75 x 15

    Same thing as dumbbell rows. Felt the burn.

    Barbell Press:

    55 x 10
    Bar x 10

    Don't know what happened here. Arms were on fire, couldn't even the last five reps with just the bar.

    Dips:

    BW x 9
    BW x 6
    BW x 5

    Farmers Walks:

    Used 50 pound dumbbells with three sets until failure.

    First time ever doing a deload, felt ok, a bit boring because I'm not getting pumped up for much, just a lot of boring reps. I've been looking around the net and found another program called Stronglifts 5x5, looks very appealing and is suited more towards a beginner like me. Plus it opts for squats three days a week. Looks promising. I don't want to quit HTC-12 so soon even though I've gotten decent results but I'm contemplating to switching to 5x5.
    Last edited by HomelessTrainer; 07-12-2010 at 09:30 PM.

  22. #21
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    Quote Originally Posted by HomelessTrainer View Post
    Hah, glad it made someone chuckle. Yeah I'm really looking forward to the deload week. I'm tired and my hands are took a beating from the last two workouts. Are you doing an HCT-12 journal?
    Quote Originally Posted by HomelessTrainer View Post
    Day 11

    For those that don't know what I'm talking about with 'negative' it's were I jump up to a full chin up position and as slowly as I can lower my body down. I'm no longer doing anymore assisted chin ups as I read that the strength doesn't transfer over as quickly. I am also going to be switching these up with pull ups to get the best of both worlds.
    Yea, I've got one going. I was doing SS on and off for quite sometime, and I had great results when I actually kept consistant with it, as I'm sure we will with this program. Negatives are a great tool, when I couldn't do more than 3 or 4 chins these were what got me over the hump, and you'll see how all the lifts link together and will climb together. I'm interested to jump 12 weeks ahead and see what kind of improvements we're all making.

    Did you choose to do a deload because you stalled or is it a certain amount of weeks that you do this program then do a mandatory deload?

  23. #22
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    Quote Originally Posted by ZMoberg View Post
    Yea, I've got one going. I was doing SS on and off for quite sometime, and I had great results when I actually kept consistant with it, as I'm sure we will with this program. Negatives are a great tool, when I couldn't do more than 3 or 4 chins these were what got me over the hump, and you'll see how all the lifts link together and will climb together. I'm interested to jump 12 weeks ahead and see what kind of improvements we're all making.

    Did you choose to do a deload because you stalled or is it a certain amount of weeks that you do this program then do a mandatory deload?
    I think I'll continue with HCT-12 for another month, but due to a hectic schedule I'll have to opt for 3 days instead of 4. It depends, I just got hired today at another place full-time so that's going to change things up from what I've gotten used to in the past month.

    Actually I thought you had to deload on the 4th week, either way I do believe I've stalled especially on the bench. Deadlift is at stalling, military press same thing. Everything else is doing fine. I'll finish out the deload week and decide where I want to go with this.

  24. #23
    Senior Member
    Join Date
    Jun 2010
    Location
    Washington
    Posts
    65
    Hey guys,

    Sorry I haven't posted anything recently. This past week I have not hit the gym at all due to a ****ty week. I'll be back and posting up tomorrow. Went to the gym today and messed around with some new exercises so I can pump myself back up for the next circuits.

    On a side note, I went from 209 to 203 in just a weeks time. I didn't eat very well but I lost a lot of water mass. =/

  25. #24
    Wannabebig Member
    Join Date
    Jul 2010
    Posts
    94
    Are you trying to gain weight or cut? What new exercises did you get to try out today and what compelled you to do so?

  26. #25
    Senior Member
    Join Date
    Jun 2010
    Location
    Washington
    Posts
    65
    Quote Originally Posted by ZMoberg View Post
    Are you trying to gain weight or cut? What new exercises did you get to try out today and what compelled you to do so?
    I'm trying to bulk. This last week I ate very poorly.

    And for trying new things like I said before I took a week off and deiced to see how calf raises felt, tried out the ab roller (always thought that was a joke but there's a reason people don't use them because it's so damn hard.) That and did some plank works, etc, just wanted to try out something different.

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