Results 1 to 19 of 19

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

  1. #1
    Senior Member
    Join Date
    May 2009
    Posts
    205

    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
    205
    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
    205
    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
    205
    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
    205
    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
    205
    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.

  7. #7
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Tuesday 02/15/2011

    Squat:
    110x6
    135x6
    155x6
    175x6
    195x6
    215x6 +2+2+2

    RDL
    95x6
    115x6
    125x6
    135x6
    155x6
    170x6+2+2+2

    Seated Calf Raise
    110x6
    120x6+2+2+2

    Hammer Strength Preacher Curl
    30x6
    40x6
    50x6
    55x6
    62.5x6+2+2+2

    Supersetted

    Cable Crunch
    57.5x15
    57.5x15

    Woodchop
    25x15
    25x15

    PR on Squat but form was a little iffy. I think I will aim to master form at this weight prior to moving up. Getting very close to doing 2x45 lb plates!!! Form was solid on RDL and 170 felt very easy. Could have went higher but played it conservative. PR's on calf and curls.

    HCT seems to be doing exactly what I hoped it would do. If I could only, somehow get my bench press on par all would be well.

  8. #8
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Wed 02/16/2011

    Cardio:

    45 min easy run on dreadmill- 3.?? miles

  9. #9
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Thurs 02/17/2011

    BB Row
    60x6
    70x6
    80x6
    90x6
    100x6
    110x6+2+2+2

    Bench
    85x6
    100x6
    115x6
    125x6
    135x6
    150x6
    145x2+2+3

    Military Press
    25x6
    30x6
    35x6
    40x6
    50x6
    50x1 (complete Fail, awful form)
    45x2+2

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

    Machine Dip
    100x6
    120x6 +2+2+2

    PR on bench, rows, and dips!!! I think I could have clustered 150 with Bench but I didn't want to bother a spotter to stand around while I clustered so I played it safe. Dude came over on my third cluster so I s went balls out. Think I blew all my gas on bench because I couldn't get up 50's for military press which kind of sucks. I was hoping on getting 55's but I knew that wasn't happening.

    I'm really loving the intensity of this program. I was relunctant to give this a run, but man I'm happy I did.
    Last edited by Yamar; 02-17-2011 at 07:30 PM.

  10. #10
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Squat:
    110x6
    135x6
    155x6
    175x6
    195x6
    215x6+2+2+2

    RDL:
    95x6
    115x6
    125x6
    135x6
    155x6
    170x6+2+2+2

    Leg Press Calf Raise:
    410x6
    440x6
    460x6+2+2+2

    Hammer Strength Preacher Curl:
    30x6
    40x6
    50x6
    55x6
    65x6+2+2+2

    supersetted-

    Cable Crunch:
    60x15
    60x15

    Wood Chop:
    27.5x15
    27.5x15

    Love early workouts becasue I can take my 1 M.R. and not have it effect my sleep

  11. #11
    Power Lifting Noob Parker 1995's Avatar
    Join Date
    Jun 2010
    Location
    Indiana
    Posts
    301
    I like what im seeing in here will be stopping in more!
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  12. #12
    Senior Member
    Join Date
    May 2009
    Posts
    205
    ^^^Thanks Man!!^^^

    I'm making mad gains!

    02/20 Sunday

    Cardio:

    40 minutes jogging on the dreadmill. Last 10 minutes moderate.

    Don't know why but I felt and look real lean today. Don't know why because I have been eating 3000+ calories per day. Ate 6 meals yesterday and had to honestly cram it in.
    Last edited by Yamar; 02-20-2011 at 07:28 PM.

  13. #13
    Power Lifting Noob Parker 1995's Avatar
    Join Date
    Jun 2010
    Location
    Indiana
    Posts
    301
    Quote Originally Posted by Yamar View Post
    ^^^Thanks Man!!^^^

    I'm making mad gains!

    02/20 Sunday

    Cardio:

    40 minutes jogging on the dreadmill. Last 10 minutes moderate.

    Don't know why but I felt and look real lean today. Don't know why because I have been eating 3000+ calories per day. Ate 6 meals yesterday and had to honestly cram it in.
    Probebly beacuse all the running your doing! if your trying to gain weight just make sure you put in more calories than you expand. Im trying to gain weight to, and i gained minimal fat, beacuse I ate 3000 calories with little fat in them.
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  14. #14
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Mon 02/21:

    Bench
    85x6
    100x6
    115x6
    125x6
    135x6
    150x6
    140x2+2+2

    BB Row:
    60x6
    70x6
    80x6
    90x6
    100x6
    110x6+2+2+2

    Military Press
    20x6
    25x6
    30x6
    35x6
    40x6
    50x6+2+2+2

    Pulldows
    85x6
    100x6
    125x6+2+2+2

    Machine Dip
    110x6
    125x6+2+2+2

    Woke up with a soar throat and stuffy nose. Went to work, and bailed early> than the gym. Wasn't super excited about being there but I got it done. Barly got up 150 for bench, than lost my spotter so clustered 140 for safty concerns. I was pretty happy just to maintain my PR's never mind moving up. Upped my pulldown and that was good enough for me for today.

    My appetite is non existent. I am forceing down 3K per day. I'm definitely losing fat on this program. IDK if it's just cause I'm coming down with a cold or what, but I'm eating more than ever and I 'm looking leaner than I did 3 weeks ago. Not complaining either way....just wish I was hungry.

    Hopefully a good night sleep knocks this out.

  15. #15
    Power Lifting Noob Parker 1995's Avatar
    Join Date
    Jun 2010
    Location
    Indiana
    Posts
    301
    Quote Originally Posted by Yamar View Post
    Mon 02/21:

    Bench
    85x6
    100x6
    115x6
    125x6
    135x6
    150x6
    140x2+2+2

    BB Row:
    60x6
    70x6
    80x6
    90x6
    100x6
    110x6+2+2+2

    Military Press
    20x6
    25x6
    30x6
    35x6
    40x6
    50x6+2+2+2

    Pulldows
    85x6
    100x6
    125x6+2+2+2

    Machine Dip
    110x6
    125x6+2+2+2

    Woke up with a soar throat and stuffy nose. Went to work, and bailed early> than the gym. Wasn't super excited about being there but I got it done. Barly got up 150 for bench, than lost my spotter so clustered 140 for safty concerns. I was pretty happy just to maintain my PR's never mind moving up. Upped my pulldown and that was good enough for me for today.

    My appetite is non existent. I am forceing down 3K per day. I'm definitely losing fat on this program. IDK if it's just cause I'm coming down with a cold or what, but I'm eating more than ever and I 'm looking leaner than I did 3 weeks ago. Not complaining either way....just wish I was hungry.

    Hopefully a good night sleep knocks this out.
    good session bro you should definetly be doing your body weight in the dips. I also stronngly suggest you find a spotter for the clusters, the whole point of the plus 2s is another set on your 6 rep max... either way good job
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  16. #16
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Thanks man!!! Yeah I hate bothering someone for a spot as it is, I'm just kind of shy, and I workout alone. I dunno I just grab anyone and they always seem to be really cool about it. Maybe I'll build up the balz to just ask someone to hang there why I cluster.

    As for the dips- I was doing close grip bench, but neutral grip was hitting too much delt and false grip was killing my wrists so I decided to go with the machine dip. It's not my 6 rep max but I decided to feel it up. Honestly I'm not worried because bench and military press thrash my triceps to *****.

    Wed- 02/23

    Squat:
    110x6
    135x6
    155x6
    175x6
    195x6
    120x6+2+2+2

    RDL:
    95x6
    115x5
    125x6
    135x6
    155x6
    170x6+2+2+2

    Seated Calf Raise
    115x6
    125x6+2+2+2

    Hammer Strength Preacher Curl
    30x6
    40x6
    50x6
    55x6
    65x6+2+2+2

    supersetted

    Cable Crunch
    60x15
    60x15

    Wood Chop
    27.5x6
    27.5x6

    The crappy workout I had Monday confirmed I was getting ill. Spent all day yesterday in bed with a 101 fever and stuffy nose. Had to force down 2500 calories with hopes to maintain. Today I seemed to be at least 80% better. Ate 3100+ calories and my appetite seems to be coming back. PR on squats today and my form was dead "on". The clusters felt amazing!!

    I will be weiging in this Friday. I feel I must have made gains but I swear my bodyfat droped during this cycle. I have all my measurments housed over at bodybuilding.com- I should have posted them. When I finish the 4 weeks I'll post my progress measurments. I'll be stoked if I actully lost bodyfat eating this much.

  17. #17
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Weighed in @ 158 lbs!!! Wohoo!! 4 lbs gained in 3 weeks.

    Bench:
    85x6
    100x6
    115x6
    125x6
    135x6
    150x4 (failed)
    140x2+2+2

    BB Row
    60x6
    70x6
    80x6
    90x6
    100x6
    110x6+2+2+2

    Military Press:
    25x6
    30x6
    35x6
    40x6
    45x6
    55x6
    50x6+2+2+2 (last two clusters assisted by spotter)

    Pulldown:
    85x6
    100x6
    125x6+2+2+2

    Machine Dip:
    115x6
    130x6+2+2+2

    Meh, happy about the gain but not too excited about today's workout. Lower back killing me on the bent over rows. May have to modify my next leg day (RDL's are becoming a bear). Was pretty excited I got up 55 for military and my form was solid. Needed help with the clusters but that's alright, I still got up more weight.

    1 more week of this and I'm getting ready for my diet. I am going to seriously KILL calories next week. Looking for a 2 lb gain. I'll be happy if I can get up 155 for bench by the time this thing is over.

  18. #18
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Squat:
    115x6
    140x6
    160x6
    180x6
    200x6
    225x6+2+2+2

    Leg Curl:
    45x6
    55x10
    55x10

    Calf Raise: (@ Leg Press)
    450x6
    460x6
    475x6+2+2+2

    Hammer Strength Preacher Curl:
    30x6
    40x6
    50x6
    60x6
    67.5x6+2+2+2

    supersetted

    Cable Crunch
    62.5x15
    62.5x15

    Wood Chop
    30x15
    30x15

    Subed RDL for a leg curl. I simply won't put my back thouigh another session of squat/RDL combo. I'll see how it goes for my last leg day but today it simply wasn't going to happen.

    Other than that a solid sesson. Worked out at 10:00 AM so I got to take my 1 M.R. Finally got 2 big plates on the squat. I upped my 6 rep squat 40 lbs in these last 3 weeks!!!! An upper and a lower to go and that caps off my 4 weeks of HCT. Looking forward to a deload.

  19. #19
    Senior Member
    Join Date
    May 2009
    Posts
    205
    Bench
    85x6
    100x6
    115x6
    125x6
    135x6
    150x6 +2+2+2

    BB Row
    60x6
    70x6
    80x6
    90x6
    100x6
    115x6 +2+2+2

    Military PRess
    25x6
    30x6
    35x6
    40x6
    45x6
    55x6
    45x+2+2+4

    Pulldown:
    85x6
    100x6
    130x6+2+2+2

    Machine Dip:
    120x6
    135x6+2+2+2

    Great workout!!! Two days of no exercise at all did me good! 150 went up easy on the bench and I was stolked. PR on the Row and pulldown. Dunno the 55's felt killer on the military press so I went with 45's for the clusters. First two were complete failure than the third one I just had more steam...it was weird.

    Finally over that cold and feeling great!! Leg day on Friday and I'm done.

Similar Threads

  1. 6 weeks bulking, then straight into 6 weeks cutting?
    By notoriousjatt in forum Diet and Nutrition
    Replies: 8
    Last Post: 12-16-2004, 01:05 AM
  2. 6 weeks bulking, then straight into 6 weeks cutting?
    By notoriousjatt in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 12-15-2004, 03:20 AM
  3. 4 weeks out from elite/6 weeks out from Mt. Rogers
    By pentacent500 in forum Members' Pics and Videos
    Replies: 87
    Last Post: 10-17-2004, 09:27 PM
  4. Calorie cycling, 2 weeks, 3 weeks?
    By JuniorMint6669 in forum Diet and Nutrition
    Replies: 3
    Last Post: 08-22-2003, 04:57 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •