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Thread: Yamar's 4 weeks of HCT-12.

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  1. #1
    Senior Member
    Join Date
    May 2009
    Posts
    201

    Yamar's 4 weeks of HCT-12.

    Stats: Male, 154 lbs @ 15% bodyfat

    Goals: Gain 4 lbs in 4 weeks and hopefully up my 6 rep maxes.

    I have been lifting 22 weeks and up until this point did most of my work in the 8-12 rep range. I gained 24 lbs but still feel my strength is lagging for my size. I am starting this log for three reasons:

    1) Accountability
    2) I have a tendency to complicate the simplest *****, so I'm hoping this will keep me in check
    3) Constructive Criticism. Feel free to chime in and be honest, because I'm still kind of new at this.

    I will be logging my workouts and diet and update my weight.

    Lower- 02/07/2010

    Squats:
    95x6
    120x6
    145x6
    165x6
    185x6
    200x6+2+2+2

    RDL
    95x6
    105x6
    115x6
    140x6
    150x6
    160x6+2+2+2

    Seated Calf
    50x6
    70x6
    90x6
    100x6
    110x6
    115x6+2+2+2

    Hammer Strength Preacher Curl
    25x6
    35x6
    45x6
    50x6
    57.5x6+2+2+2

    Cable Crunch
    57.5x15
    57.5x15

    Total Calores: 2640
    Prot- 190 gr
    Fat- 70 Gr
    Carb- 330 Gr

    My supp stack is:
    ON Whey
    ON Creatine
    ON Opti-Men
    Fish Oil
    ZMA
    Melatonin
    Last edited by Yamar; 02-07-2011 at 08:38 PM.

  2. #2
    Senior Member
    Join Date
    May 2009
    Posts
    201
    Tuesday 02/08/2011

    Cardio:
    45 min easy Jog on Treadmill- about 5 miles

    Calories: 2,172
    Prot- 185 Gr
    Fat- 74 Gr
    CHO- 209 gr

  3. #3
    Senior Member
    Join Date
    May 2009
    Posts
    201
    Wed, 0209/2011

    Bench Press:
    85x6
    100x6
    115x6
    125x6
    135x6
    150x5 (fail)
    145x2+2+2

    BB Rows:
    50x6
    65x6
    75x6
    90x6
    100x6+2+2+2

    Military Press:
    20x6
    25x6
    30x6
    35x6
    40x6
    50x6+2+2+2 ( Very Hard!!)

    Pulldown
    45x6
    70x6
    85x6
    100x6
    115x6 +2+2+2

    CGBP
    65x6
    85x6
    95x6
    105x6
    115x4
    110x2+2+2

    I need to find a new tricep exercises. If I use a grip that takes the weight off my shoulders my wrists are killing. If I use a regular grip it's a complete shoulder/chest workout. Maybe I'll switch to machine dips, IDK but that **** aint workin.

    Calories: 2700
    Prot- 190 gr
    Fat- 70 gr
    CHO- 345 gr

  4. #4
    Senior Member
    Join Date
    May 2009
    Posts
    201
    Squats:
    110x6
    135x6
    155x6
    175x6
    195x6
    210x6+2+2+2

    RDL:
    95x6
    115x6
    125x6
    135x6
    150x6
    165x6 +2+2+2

    Leg Press Calf Raise:
    410x6
    430x6
    450x6+2+2+2

    Hammer Strength Curl
    25x6
    30x6
    35x6
    40x6
    45x6
    50x6
    60x6+2+2+2

    (Super Setted)
    Cable Crunches
    57.5x15
    57.5x15

    Woodchops
    25x15
    25x15

    PR's all over this bitch.

    Lost track of calories today. Over 2800 so far and a meal to go, hit 200 gr of Prot and 75 Gr of fat. The rest I'm not really concerned about.

  5. #5
    Senior Member
    Join Date
    May 2009
    Posts
    201
    Sat, 02-12-11

    Cardio:

    45 min easy on the dreadmill.

    Saturday is the day I try not to fret about calories....I just try to get enough of them.

    Hit the buffet and ate like a growing man should!! I say I got down at least 5000+ calories today.

    Weighed in yesterday morning. Up 2 lbs!!!
    Last edited by Yamar; 02-12-2011 at 07:47 PM.

  6. #6
    Senior Member
    Join Date
    May 2009
    Posts
    201
    Sunday- 02/13/2011

    Bench:
    85x6
    100x6
    115x6
    125x5
    135x2
    150x5 (fail)
    140x2+2+2

    BB Row:
    50x6
    60x6
    70x6
    90x6
    105x6+2+2+2

    Military Press
    20x6
    25x6
    30x6
    35x6
    40x6
    50x6+2+2+2 (a lot easier than last time)

    Pulldown
    85x6
    100x6
    120x6+2+2+2

    Tricept Dip Machin
    95x6
    115x6+2+2+2

    Tried something a little different on bench. Didn't seem to make a difference. I still couldn't get up 150x6. I'm going to accecpt the fact I simply suck at bench pressing. I'm going to stick with it for this run but if I don't see improvement I may look for an alternet chest exercise. On a positive, BB Row and pulldown was a PR, and military press felt a lot easier than last time. Time to try 55 lbs.

    Took 1 M.R pre workout today. Meh, it's ok at best. All the "kids" at my gym talk it up like it's cocaine.

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