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Thread: Shockone's HCT-12

  1. #1
    Wannabebig Member Shockone's Avatar
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    Shockone's HCT-12

    Hey all!

    First post for anything of this sort, but figured I'd start a journal on here as liked the fact that this site isn't packed full of BS articles like all the others!

    I've started HCT-12 (Program Two: A-B-A-B) as of yesterday, will aim for 2 cardio sessions on off days, A - Monday, B - Tuesday, Wednesday off, A - Thursday, B - Friday

    A bit about me
    I've been training on and off for a few years but never really managed to get where I wanted to be. Have gained about 30 pounds all up but really want to get size and strength up! I've only just started to keep my diet decent so now just need to follow a decent routine! Feel free to send out any feedback my way

    STATS 19/07/2010

    AGE: 23
    HEIGHT: 5'9
    BW: 77kg (170 lbs)
    BF %: 15% (Estimate)

    1RM (Estimate)
    BENCH: 65kg (145 lbs)
    SQUAT: 92kg (205 lbs)
    DEADLIFT: 78kg (175 lbs)
    DBL PRESS: 25kg (55 lbs)
    BB ROW: 45kg (100 lbs)

    CURRENT SUPPLEMENTS
    SciFit Kre-Alkalyn Powder
    SciFit Glutamine Powder
    HMB
    PVL Whey Maxx (Crap protein - hard to mix but tastes good)
    Multi-Vitamin (Will be replaced with Opti-men after payday)
    USPLABS jack3d


    Workout A

    Warmup - 10 mins elliptical, arm swings, explosive pushups

    Pull-ups

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

    (These were a bit easy - will try adding weight next time but was on the high bar so was a bit awkward)

    Barbell Row

    44lbs x 6
    55lbs x 6
    77lbs x 6 + 2 + 2 + 2

    Bench Press

    66lbs x 6
    88lbs x 6
    110lbs x 6
    121lbs x 6 + 2 + 2 + 2

    DBL Press
    27lbs x 6
    33lbs x 6
    38lbs x 6
    44lbs x 6 + 2 + 2 + 3

    Close Grip Bench
    44lbs x 6
    66lbs x 6
    88lbs x 6 + 2 + 2 + 2

    SUMMARY - A
    Wow! Awesome workout, everything felt focused and quick, I wanted to go heavier on some of my lifts but thought I'd watch my form and take it easy. Day after everything feels tight but not too sore, and just want to keep eating! Might change order of some of the exercises, maybe bench first.
    Last edited by Shockone; 07-19-2010 at 07:49 PM.

  2. #2
    Wannabebig Member wreckinthangs''s Avatar
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    good luck man, i just started this today as well. for the pull ups you could look into using a dip belt to add weight.

  3. #3
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    Welcome aboard man, hopefully you stick to the program because you will see the results your looking for. I would assume that with your squats being where they are, I would figure that your deadlift would be higher.... can't wait to see your workout B day.

  4. #4
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    Good start to the workout, looking forward to see you smash some PR's!

  5. #5
    Wannabebig Member wreckinthangs''s Avatar
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    how do you like jack3d as a pre workout? ive heard good things about it but ive also heard that you build a tolerance to it.

  6. #6
    Wannabebig Member Shockone's Avatar
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    Quote Originally Posted by wreckinthangs' View Post
    how do you like jack3d as a pre workout? ive heard good things about it but ive also heard that you build a tolerance to it.
    Jack3d has been an awesome pre-workout supp, I train after work so I'm not always feeling energetic once I get to the gym but 2 scoops gives me a good kick in the butt. Leaves you feeling pretty wired by the end of a workout but if your having trouble pushing through your exercises I'd recommend it. Tolerance levels do build up a bit once you get to the end of the tub but I've been using it for about a month now on training days and still feels the same as my first time. I used to use superpump but in terms of cost and overall effectiveness jack3d is better

  7. #7
    Wannabebig Member Shockone's Avatar
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    WORKOUT B

    Was in a bit of a rush to get through this workout as had to be out of the gym quick for a family dinner so may have had an impact on some of my lifts.

    Warmup - 10 mins elliptical, free squats (Need to do a proper warmup, but was in a rush)

    Squats

    44lbs x 6
    88lbs x 6
    132lbs x 6
    176 x 6 + 2 + 2 + 2 (PR)

    Phew! The clusters were pretty tough, looking forward to adding a few pounds on next time as felt I could have done more

    Deadlift (These are a bit weak at the mo due to a lower back injury a few weeks ago)

    44lbs x 6
    88lbs x 6
    154lbs x 6 + (143lbs) 2 + 2 + 2

    (Disappointed for this exercise, think my grip needs work, my form got pretty sloppy and felt like my left side was giving way on the last rep of 6 so I took off the 2.5kg plates down to 143 for the clusters at the risk of injury.)

    Seated Calf Raise

    44x 6
    88 x 6
    132 x 6
    154 x 6

    Bicep Curls

    22 x 6
    44 x 6
    66 x 6 + 2 + 2 + 2

    Didn't have time to do abs so will do it today after cardio.

  8. #8
    Wannabebig Member Shockone's Avatar
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    Quote Originally Posted by wreckinthangs' View Post
    good luck man, i just started this today as well. for the pull ups you could look into using a dip belt to add weight.
    Thanks wreckin! Yea never used a dip belt before but will give that a go or just chuck a dumbel between my ankles

  9. #9
    Wannabebig Member Shockone's Avatar
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    Quote Originally Posted by ZMoberg View Post
    Welcome aboard man, hopefully you stick to the program because you will see the results your looking for. I would assume that with your squats being where they are, I would figure that your deadlift would be higher.... can't wait to see your workout B day.
    Thanks ZMoberg! Enjoying the program so far, hope to see the lifts go up! My deads are pretty weak at the moment... will be going pretty low until back is better, need to work on my technique a bit more.

  10. #10
    Wannabebig Member Shockone's Avatar
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    22-07-2010 DAY OFF

    20 minute run

    ABS
    Super-Set
    3 x Decline situps with 5kg medicine ball behind head
    3 x Captains chair
    3 x Side dumbell crunches

    Now off for second A day! Not sure if body is ready for it - anyone know if 2 days is enough recovery time to do another A day?

  11. #11
    Moderator Off Road's Avatar
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    Nice job on the 20th. The grip has a big impact on the deadlift. When the grip starts to slip, then the form starts to break down. That's probably the best time to shut it down before injuries happen. I'd suggest using straps on your top set or including some grip work in your routine.
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  12. #12
    Wannabebig Member Shockone's Avatar
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    Workout A: 22.7.2010

    Pullup: BW x 6, 5kg x 6 + 2 + 2 + 2
    Barbell Row: 55 x 6, 66 x 6, 80 x 6 + 2 + 2 + 2 PR
    Bench Press: 44 x 6, 66 x 6, 100 x 6, 127 x 6 + 2 + 2 + 2 PR
    Dumbbell Press: 27 x 6, 33 x 6, 38.5 x 6, 50 x 4, 44 x 6 + 2 + 2 + 2
    Close Grip Bench: 44 x 6, 66 x 6 , 88 x 6, 99 x 6 + 2 + 2 + 2 PR
    Last edited by Shockone; 07-23-2010 at 05:04 PM.

  13. #13
    Wannabebig Member Shockone's Avatar
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    Workout B: 23.7.2010

    Squat: 88x6, 110x6, 165x6, 187 x 6+2+2+2 PR
    Seated Calf Raise: 44x6, 88x6, 132x6, 165x6+2+2+2 PR
    Deadlift: 44x6, 88x6, 132x6, 165x6+2+2+2
    EZ Curl: 44x6, 66x6, 77x4, 66x6+2+2+2

  14. #14
    Wannabebig Member wreckinthangs''s Avatar
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    nice job on those PR's. keep up the hard work.

  15. #15
    Wannabebig Member Shockone's Avatar
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    Workout A: Week 2 - 27th July 2010


    Woop! More PR's!!

    Pullup: BWx6, BWx6, BWx6, 5x6+2+2+2
    Barbell Row: 44x6, 55x6, 77x6, 88x6+2+2+2 PR
    Bench Press: 44x6, 66x6, 88x6, 110x6, 132x6+2+2+2 PR
    Dumbbell Press: 27x6, 33x6, 44x6, 49.6x6+2+2+2 PR
    Close-Grip Bench: 55x6, 77x6, 88x6, 105x6+2+2+2
    Last edited by Shockone; 07-27-2010 at 09:12 PM.

  16. #16
    Wannabebig Member Shockone's Avatar
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    Been out of action for half the week with the flu but just getting over it now so back into it today.

    Workout B from 28.7.2010 - 77.9kg

    Squats: 88x6, 110x6, 143x6, 195x6, 193x6+2+2+2 PR
    Seated Calf Raise: 44x6, 88x6, 143x6, 165x6+2+2+2 PR
    Deadlift: 44x6, 88x6, 132x6, 154x6, 170x6+2+2+2 PR
    Bicep curl: 44x6, 55x6, 66x6, 77x6+2+2+2

    Abs (going to start doing these on A workout as am usually too fu*ked to do a proper ab workout after squats and DL's
    Last edited by Shockone; 08-01-2010 at 08:37 PM.

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    Nice job on all of the PR's lately man, keep it up. Glad to hear your getting rid of the flu, that stuff sucks the life out of you. How's your back feeling?

  18. #18
    Wannabebig Member Shockone's Avatar
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    I did an A workout while I was still sick on Saturday so started Monday on B day

    Looks like my strength is down after the flu, so increasing the calories and trying to gain it back.

    B Day - 2.08.2010

    Squats: 88x6, 132x6, 154x6, 176x6+2+2+2 (Way down since last week, just didn't have the energy to do heavier)
    Seated Calf Raise: 44x6, 88x6, 154x6, 176x6+2+2+2 PR
    Deadlift: 44x6, 88x6, 154x6, 176x6+2+2+2 PR
    EZ Bar curl: 22x6, 44x6, 66x6+2+2+2

    Deadlift is feeling stronger, struggling with the squats though.

  19. #19
    Wannabebig Member Shockone's Avatar
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    A Day - Tuesday 3.8.2010

    Pull-up: BWx6, BWx6, BWx6+2+2+2
    BB Row: 44x6, 55x6, 77x6, 88x6+2+2+2
    Bench Press: 44x6, 88x6, 110x6, 132x5, 127x6+2+2+2
    DBL Press: 27x6, 33x6, 44x6+2+2+2
    Close Grip: 44x6, 66x6, 99x6+2+2+2

    Not Breaking any PR's this week

  20. #20
    Wannabebig Member Shockone's Avatar
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    Quote Originally Posted by ZMoberg View Post
    Nice job on all of the PR's lately man, keep it up. Glad to hear your getting rid of the flu, that stuff sucks the life out of you. How's your back feeling?
    Cheers dude! Yeah it sucks when you're just starting to see progress too! Back is feeling a lot stronger now that iIve been focussing on my form with the DL, still along way to go though! Good work on the weight gain! whats your diet like?

  21. #21
    Wannabebig Member Shockone's Avatar
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    B Day - 5.08.2010

    Calf Raise: 66x6, 110x6, 154x6, 198.4x6+2+2+2 PR
    Squat: 88x6, 132x6, 154x6, 176.3x6, 198.4x6+2+2+2 PR
    Deadlift: 88x6, 110x6, 132x6, 154x6, 187.4x6+2+2+2 PR
    Cable Curls: 23x6, 43x6, 47x6, 52x6+2+2+2 (not sure of weight)

    Abs:
    Rope Crunches: 4xfailure
    Side oblique raise: 2xfailure
    Captains Chair: 2xfailure
    Last edited by Shockone; 08-11-2010 at 01:58 AM.

  22. #22
    Wannabebig Member Shockone's Avatar
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    A Day - 9.8.2010

    Pull-ups: BWx6, BWx6, 5.5x6, 11x6+2+2+2
    BB Row: 44x6, 66x6, 88x6+2+2+2
    Bench: 44x6, 66x6, 88x6, 110x6, 126.5x6, 132x6+2+2+2 (PR)
    DBL Press: 27x6, 33x6, 38x6, 44x6+2+2+2
    Close Grip Bench: 44x6, 66x6, 88x6+2+2+2

    Not increasing much in lifts now, bench feels stronger though

  23. #23
    Wannabebig Member Shockone's Avatar
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    B Day - 10.8.2010

    Squat: 44x6, 88x6, 132x6, 154x6, 176.3x6, 204x6+2+2+2 (PR) Phew!
    Calf Raise: 66x6, 110x6, 154x6, 209x6+2+2+2
    Deadlift: 44x6, 66x6, 80x6, 132x6, 198.5x6+2+2+2 (PR)

    Finally deadlifts are getting up there! Go HCT-12!

  24. #24
    Wannabebig Member wreckinthangs''s Avatar
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    hittin PR's every workout man good job

  25. #25
    Wannabebig Member Shockone's Avatar
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    Quote Originally Posted by wreckinthangs' View Post
    hittin PR's every workout man good job
    Thanks wreckin! Yea pretty impressed with HCT-12 so far! Onto deload week now so not much to report, have just moved house so havn't had much time to get to the gym, will be doing one more phase next week and see how goes from there.

    If anyone can recommend a good routine once done with HCT-12 then let me know am thinking a HST or a 5x5

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