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
BW: 77kg (170 lbs)
BF %: 15% (Estimate)
BENCH: 65kg (145 lbs)
SQUAT: 92kg (205 lbs)
DEADLIFT: 78kg (175 lbs)
DBL PRESS: 25kg (55 lbs)
BB ROW: 45kg (100 lbs)
SciFit Kre-Alkalyn Powder
SciFit Glutamine Powder
PVL Whey Maxx (Crap protein - hard to mix but tastes good)
Multi-Vitamin (Will be replaced with Opti-men after payday)
Warmup - 10 mins elliptical, arm swings, explosive pushups
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)
44lbs x 6
55lbs x 6
77lbs x 6 + 2 + 2 + 2
66lbs x 6
88lbs x 6
110lbs x 6
121lbs x 6 + 2 + 2 + 2
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.
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.
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.
Good start to the workout, looking forward to see you smash some PR's!
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.
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)
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
88 x 6
132 x 6
154 x 6
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.
22-07-2010 DAY OFF
20 minute run
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?
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.
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.
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
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.
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.
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?
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.
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
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)
Rope Crunches: 4xfailure
Side oblique raise: 2xfailure
Captains Chair: 2xfailure
Last edited by Shockone; 08-11-2010 at 01:58 AM.
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
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!
If anyone can recommend a good routine once done with HCT-12 then let me know am thinking a HST or a 5x5