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

Itís 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
    From fat to stacked darray's Avatar
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    darray's HCT-12 journal

    Alright so this is my first week of the program, I've come a long way since April of this year losing close to 12lbs of fat.

    I simply ran it off by doing hardcore circuit training with an emphasis on cardio

    I'm still overweight but I think now would be a good time to mix things up

    Here are some progress pictures since April of this year, almost 4 months

    The later pictures being my starting point for the HCT-12 training
    Attached Images Attached Images

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  3. #2
    From fat to stacked darray's Avatar
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    more pics

    a couple more reference pictures
    Attached Images Attached Images

  4. #3
    From fat to stacked darray's Avatar
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    Monday First week

    I'm planning to do the program 2 - A-B-A-B, 4x a week in the gym

    Ok Monday looked like this:

    First week of the program

    Ran for 20 minutes at 5.5 mph

    Rack Chin - 6 sets of 6 and last two sets of 2 reps (last set of 6 was tough but how do I make the last sets of 2 harder?)

    Barbell Row
    1 - 6 reps at 90 lbs
    2 - 6 reps at 90
    3 - 6 reps at 90
    4 - 6 reps at 135
    5 - 6 reps at 115
    6 - 6 reps at 115
    7 - 2 reps at 160
    8 - 2 reps at 160

    Bench Press
    1 - 6 reps at 115 lbs
    2 - 6 reps at 115
    3 - 6 reps at 115
    4 - 6 reps at 115
    5 - 6 reps at 135
    6 - 6 reps at 135
    7 - 2 reps at 185
    8 - 2 reps at 185

    Standing Barbell Press
    1 - 6 reps at 60 lbs
    2 - 6 reps at 75
    3 - 6 reps at 75
    4 - 6 reps at 60
    5 - 6 reps at 75
    6 - 2 reps at 75
    7 - 2 reps at 90
    8 - 1 reps at 100, then 1 rep at 75

    Dumbell Skull Crushers (alternating)
    1 - 6 reps at 32.5 lbs
    2 - 6 reps at 35
    3 - 6 reps at 35
    4 - 6 reps at 35
    5 - 6 reps at 35
    6 - 6 reps at 35
    7 - 2 reps at 42.5
    8 - 2 reps at 50

  5. #4
    From fat to stacked darray's Avatar
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    Wednesday's workout

    Tuesday I was planning to go to the gym but the wife was stressed out as our daughter was sick all day and our son is only 2 1/2 and he was getting into everything

    So I got to go today, and it looked like this

    20 minute run at 5.5mph

    Leg Press
    1 - 6 reps at 360 lbs
    2 - 6 reps at 360
    3 - 6 reps at 360
    4 - 6 reps at 360
    5 - 6 reps at 360
    6 - 6 reps at 360
    7 - 2 reps at 500
    8 - 2 reps at 500

    Deadlift
    1 - 6 reps at 135 lbs
    2 - 6 reps at 135
    3 - 6 reps at 135
    4 - 6 reps at 135
    5 - 6 reps at 205
    6 - 6 reps at 205
    7 - 2 reps at 250
    8 - 2 reps at 250

    Calf Raises
    I do these a bit different sets of 6 but 3 areas - inner, outer, middle so I end up doing 18 reps in one set
    1 - 6 reps (3 areas)
    2 - 6 reps (3 areas)
    3 - 6 reps (3 areas)
    4 - 6 reps (3 areas)
    5 - 6 reps (3 areas)
    6 - 6 reps (3 areas)
    7 - 2 reps (3 areas)
    8 - 2 reps (3 areas)
    I need to do something different - this was way too easy for me

    Seated (Bent Over) Dumbell Curls
    1 - 6 reps at 25 lbs
    2 - 6 reps at 25
    3 - 6 reps at 27.5
    4 - 6 reps at 27.5
    5 - 6 reps at 30
    6 - 6 reps at 30
    7 - 2 reps at 35
    8 - 2 reps at 40

    Abs
    6 sets of 6 crunches
    Find something different next time
    Last edited by darray; 08-18-2010 at 11:24 PM.

  6. #5
    From fat to stacked darray's Avatar
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    Thursday Workout

    OK so after I did the Rack Chin I thought I was in a bit of trouble as I was feeling it from Monday - but then I went to the barbell row and bench and killed those - felt great!

    Ran for 20 minutes at 5.5 mph

    Rack Chin - 6 sets of 6 and last two sets of 2 reps (last set of 6 was super tough today - really feeling it from Monday's workout)

    Barbell Row - felt better today
    1 - 6 reps at 90 lbs
    2 - 6 reps at 125
    3 - 6 reps at 125
    4 - 6 reps at 125
    5 - 6 reps at 135
    6 - 6 reps at 135
    7 - 2 reps at 160
    8 - 2 reps at 185

    Bench Press - suprised me - did better than expected with this
    1 - 6 reps at 135 lbs
    2 - 6 reps at 135
    3 - 6 reps at 135
    4 - 6 reps at 135
    5 - 6 reps at 185
    6 - 6 reps at 185
    7 - 2 reps at 185
    8 - 2 reps at 185 - needed help with the last rep

    Standing Barbell Press - weakest part of my body - tendenitious in the shoulders doesn't help
    1 - 6 reps at 60 lbs
    2 - 6 reps at 75
    3 - 6 reps at 75
    4 - 6 reps at 60
    5 - 6 reps at 75
    6 - 2 reps at 75
    7 - 2 reps at 90
    8 - 2 reps at 90

    Dumbell Skull Crushers (alternating)
    1 - 6 reps at 35 lbs
    2 - 6 reps at 35
    3 - 6 reps at 35
    4 - 6 reps at 35
    5 - 6 reps at 35
    6 - 6 reps at 35
    7 - 2 reps at 50
    8 - 2 reps at 50 - hard getting it over my head
    Last edited by darray; 08-20-2010 at 09:14 AM.

  7. #6
    Skinny Feet Kiff's Avatar
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    Firstly mate, nice progress man.

    I may be reading your logs wrong but you are doing ramping sets on the same weight sticking to exactly 5 ramping sets, then doing your end set, then increasing the weight for the next two reps and again for the next two?

    I dont see how this is that close to the HCT 12 program how come you are not doing your last two reps? I am fairly sure the last 3x2 reps are to get more reps of the same weight. If this is working for you then cool but it doesn't seem that close to HCT-12 that i can see

    Still good progress mate.


    You should be warm and fired up for the session ahead by now. This is where it gets interesting. There is only one exercise per bodypart and each exercise is worked up to a 6RM (which is approximately 80% 1RM) for the day followed by six rest pause reps done in a cluster, so 6 + 2 + 2 + 2.

    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  8. #7
    From fat to stacked darray's Avatar
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    Quote Originally Posted by Kiff View Post
    Firstly mate, nice progress man.

    I may be reading your logs wrong but you are doing ramping sets on the same weight sticking to exactly 5 ramping sets, then doing your end set, then increasing the weight for the next two reps and again for the next two?

    I dont see how this is that close to the HCT 12 program how come you are not doing your last two reps? I am fairly sure the last 3x2 reps are to get more reps of the same weight. If this is working for you then cool but it doesn't seem that close to HCT-12 that i can see

    Still good progress mate.


    You should be warm and fired up for the session ahead by now. This is where it gets interesting. There is only one exercise per bodypart and each exercise is worked up to a 6RM (which is approximately 80% 1RM) for the day followed by six rest pause reps done in a cluster, so 6 + 2 + 2 + 2.


    Well you're totally right, I misread the training portion, so I'm missing a set of 2 at the end and I have been ramping up the weight on the last two sets because it's only sets of 2 and I can do that weight. I couldn't do sets of 6 at the weights I'm posting

    I'm trying to do the most I can to get the best results. \

    Thank you Kiff, I'm glad you caught this so soon in my routine

  9. #8
    Skinny Feet Kiff's Avatar
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    That is ok mate, i am not trying to criticise just help.

    If you carefully read all the well written articles Daniel does exlain why we leave the clusters at that weight, there is reason behind it, best of luck with your workouts keep on lifting!

    Keep lifting steady work little increases often

    Keiran
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  10. #9
    From fat to stacked darray's Avatar
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    Friday workout

    OK, now that I have the system sorted out here are my numbers

    Jogged for 20 minutes at 5.5mph at an incline of 1.5

    Leg Press - 540lbs

    Deadlift - 255lbs

    Calf Raises (Atlantis Machine - Sitting) - 70lbs

    Dumbell Curls - 42.5lbs

    Abs

    First week is in the books!

    Done

  11. #10
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by darray View Post
    OK, now that I have the system sorted out here are my numbers

    Jogged for 20 minutes at 5.5mph at an incline of 1.5

    Leg Press - 540lbs

    Deadlift - 255lbs

    Calf Raises (Atlantis Machine - Sitting) - 70lbs

    Dumbell Curls - 42.5lbs

    Abs

    First week is in the books!

    Done
    So are these weights your end 12 reps or just the last cluster of two that you are increasing the weight for still from your last six?
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  12. #11
    From fat to stacked darray's Avatar
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    These weights are from my las 12 reps, the 6 then 2 + 2 + 2

    Thanks for sorting me out

    From reading other journals I figure no point in posting how many working sets I've done to get to my 6 rep max

  13. #12
    From fat to stacked darray's Avatar
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    2nd week started

    Was NOT into yesterday, felt weak but looking at my numbers I did ok, weird

    Rack Pulls 6x6, 2+2+2

    Barbell Rows, 180bs (dropped by 5 lbs )

    Bench Press 205lbs

    Standing barbell press 100lbs

    Dumbell Skull Crushers (Alternating) 50lbs

  14. #13
    From fat to stacked darray's Avatar
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    2nd week - B workout

    I don't know if this is normal during the 2nd week but I feel weak.

    The first week I felt so strong but getting my last lifts in this week have been rough...

    Well here are my numbers for yesterdays workout

    Leg Press - 600lbs (I still have a ways to go beofre I reach my PB on this)

    Deadlift - 255lbs - was harder this time round

    Calf - Atlantis Machine - 70lbs

    Seated Dumbell Curls - 42.5lbs

    Abs

  15. #14
    Skinny Feet Kiff's Avatar
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    Everyone has off days mate,what you need to try and do is limit your variable factors.

    Get 8hours sleep

    Eat enough each day, you will feel weak if you arent getting enough food or the right kind of food.

    IF you keep these stable and still feel weak and tierd then maybe the split is too much for you, Are you doing 4 day or three day split?

    This is all my opinion of course i am a newbie myself i am just repeating what has started working for me and what i have read from the wealth of experience on this site.

    Keep lifting mate it could just be an 'off' day.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  16. #15
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    It can happen but it's not peculiar to the 2nd week, it can happen any time. Prime suspects are diet, lack of sleep, not being hydrated, and maybe hititng failure too often - I say maybe because this is your second week and you should be able to bounce back from one week of anything if everything else is in order.

  17. #16
    From fat to stacked darray's Avatar
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    Quote Originally Posted by Daniel Roberts View Post
    It can happen but it's not peculiar to the 2nd week, it can happen any time. Prime suspects are diet, lack of sleep, not being hydrated, and maybe hititng failure too often - I say maybe because this is your second week and you should be able to bounce back from one week of anything if everything else is in order.
    My guess is hydration, thinking back now on this 2nd week. Sleep I've done really well with and my diet's not in question - not drinking enough - it's tough to be on top of that - something so simple but an absolute must. I often lose track of time with my work and often don't get enough water during the day - going to have to come up with a solution for this!

  18. #17
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by darray View Post
    My guess is hydration, thinking back now on this 2nd week. Sleep I've done really well with and my diet's not in question - not drinking enough - it's tough to be on top of that - something so simple but an absolute must. I often lose track of time with my work and often don't get enough water during the day - going to have to come up with a solution for this!
    Keep a jug on your desk, if it is there you will naturally drink it, or just drink something every time you go to the loo, good way to remember
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  19. #18
    From fat to stacked darray's Avatar
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    2nd week workout A

    darray


    Back was tight when I was jogging today

    Rack Pulls 6x6, 2+2+2

    Barbell Rows, 180bs

    Bench Press 205lbs was tough

    Standing barbell press 100lbs

    Dumbell Skull Crushers 30lbs (my form was wrong the way I was doing it before, guy at the gym helped me out and now I am doing the proper form)

  20. #19
    From fat to stacked darray's Avatar
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    messed myself up

    Well I've gone and done it, wrenched my back really good -The doctor put me on a mixture of a muscle relaxant, anti-inflamitory and codene

    I know when I did it too, I was doing the bench press and I was really pushing during my middle set of 2 on my last rep - for some reason my left leg came up off the ground while I was pressing and my left hamstring felt as though it was going to cramp up, it was going nuts and I figure that's where my back got screwed up.

    That and my back was tight when I started to workout, so I gave this routine a good college try as they say but I think I'm going to back off this and try something different when I heal.

  21. #20
    From fat to stacked darray's Avatar
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    Still Hurt

    Well I've been off for a week now, man this sucks...

    Miss going to the gym, especially since I was doing so well. I was originally shooting to go back after a week off but it doensn't look promising.

    I am now hoping to be better in a weeks time, so 2 weeks recoup time - then back to the gym baby!

  22. #21
    From fat to stacked darray's Avatar
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    1st day back at the gym today - felt really good.

    Dropped the HCT-12 routine though, going to a strength routine thats a little bit different. I hurt myself becasue I lifted to failure too many times in the week and basically blew my back out.

    Hence the autoregulation in the HCT-12 routine and listening to your body, I can remember doing my warmup jog and noticing tenderness in my back. Should have stopped there and re-evaluated my lifts for the day but didn't. Just pressed forward and lifted everything I could - not wise.

    I'll be posting my routine log in the bodybuilding & weightlifing but here is what it looks like.

    I'll be doing a 3 day split (An A-B-A split, so week one A gets trained twice, B once and vice versa in week two and repeat) what I should have been doing with this past routine

    (Program A):

    Workout A: Back, Chest, Shoulders, Triceps 4 sets of 6 - 8 reps

    Wide Grip Pull-Ups
    Bench (variations: flat, incline)
    Standing Barbell Press
    Cable Rows
    Dips
    Dumbell Shrugs
    Cable Pulldowns (straight bar)
    Pec Deck
    Seated Dumbell Extensions

    Workout B: Legs, Abs, Biceps 4 sets of 6 - 8 reps

    Leg Press
    Ball Hamstring Curls
    Seated Calf Raise Machine
    Chin Ups
    HackSquat
    Cable Wood Chops
    Lunges
    Standing Calf Raises
    Seated Alternating Dumbell Curls
    Crunches (variations)


    So what do you guys think of the new routine?

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