I have been weight training off and on since I was 12 (37 now). I've done everything from super high volume to HIT. I've had okay strength and size most of my life. 2+ years ago I had a disc rupture in my lower back, which caused me to be laid up for a couple of years. I had two surgeries, luckily no fusions, now I'm back in the gym. I've been doing some conventional working out. 12 sets of 10 for large body parts, and 9 sets of 10 for small body parts. I was up to 305 lbs. 6 weeks ago, when I decided I had to get serious about diet and training. I'm down to 275 lbs., and my strength is slowly coming back. I've decided to do the HCT program. My weight goal is 225 lbs.. I'm on a pretty restricted diet right now, but plan to follow the HTC diet when I get to 250 lbs.. To be "strong" again will/would be great, but I have to get my weight under control first.
I'm hoping that having this journal will give me some accountability. I'm not going to be trying to brag about my lifts. I'm not doing this looking for compliments or an ego trip. I hope you guys don't think that's what I'm about. Starting on Mon., so we'll see how it goes.
By the way, if you want to criticize, feel free. If there's something that I'm doing wrong, jump in and call me out. I can take it.
Today went ok. I think I could have pushed a hair further, but this workout is not what I'm used to. I won't bore anyone with the warm up sets, and go right to the working sets.
Bench Press. 185x6,225x6,245x6,275x6+2+2+2
Drag Curls. 70x6,80x6,90x6,100x6+2+2+2
Dip Machine. 180x6,200x6,220x6,240x6+2+2+2
With the dips, I wanted to go to 260 but I couldn't stay in the seat. I'm going to use the assisted dip machine next workout.
30 min. Treadmill 3mph@3% incline.
I had a question about abs. Do they get worked out the same way as the other body parts?
Last edited by 3fingerVic; 07-09-2012 at 06:18 PM.
My legs are a lot weaker than I thought.
Rack Pulls. 225x6,245x6,275x6,295x6+2+2+2
Standing Calf Machine 100x6,110x6,120x6,130x6,140x6+2+2+2
My legs were aching like a mofo. I guess that means I did some good work yesterday.
Assisted Pull Ups 130x6,115x6,100x6,85x6+2+2+2
Bent Barbell Rows 185x6,205x6,225x6+2+2+2
Military Presses 115x6,135x6,155x6+2+2+2
Hammer Strength Ab Machine 80x6,90x6,100x6,110x6+2+2+2
Treadmill-30 min. 3 MPH@3% incline
Last edited by 3fingerVic; 07-13-2012 at 06:17 AM. Reason: add cardio
Today went well in my book. My partner was there today, so I got a little more on my bench. Weight is still falling off, and I've still been gaining strength. I'm sure soon I will have to increase my protein and calories to keep gaining strength. I'm hoping I can pull off another month with this diet without stalling in the weight room. Time will tell.
Bench Press 225x6,245x6,275x6,285x6+2+2+2
Drag Curls 80x6,90x6,100x6,110x6+2+2+2
Assisted Dips 85x6,70x6,55x6,40x6+2+2+2
Elliptical (moderate speed) 40 min.
Last edited by 3fingerVic; 07-13-2012 at 06:18 AM. Reason: Add cardio
Last workout of the week. It felt pretty good,and I was able to add weight to all my lifts.
Rack Pulls. 255x6,275x6,295x6,315x6+2+2+2
Standing Calf Machine. 110x6,120x6,130x6,140x6,160x6+2+2+2
I'm very happy so far. Thanks Chris for making this info available. I will be sure to repay you by purchasing some coffee flavored protein powder from you soon. I know it's a small token,but it's the best I can do.
I'm with you Johnny. Although I'm not sure I even have abs, it's been so long since I've seen them.
Today was brutal. The temp here was one 100 degrees. I'm sure that's nothing to you southern guys and gals, but for me it was HOT. I cut the grass this morning at 11, and it was already 95 out. Then I went to my buddy's house, and helped him demo his 1950's, pink bathroom down to the studs. As if that wasn't enough, I dragged my sweaty butt to the gym. To my surprise it went well, and I was able progress on all my lifts.
Bench Press 245x6,255x6,275x6,295x6+2+2+2
Drag Curls 90x6,100x6,110x6,125x6+2+2+2
Assisted Dips 70x6,55x6,40x6,30x6+2+2+2
Treadmill 40 min. at 3mph with a 3.5% incline.
My right wrist is hurting when I do dips. Is this common? Would a wrist strap/wrap help? I'm going to try it next workout ant way, I just thought that someone may have some experience in this.
Last edited by 3fingerVic; 07-25-2012 at 01:37 PM.
Looking very strong already, big improvements every week.
If you can find a challenging enough ab exercise the clusters would work. I can think of a few things where I could only do 6 hard reps with then continue in clusters with a few seconds rest in between.
I feel you on the low back. I'd definitely sub in chest supported rows. Maybe even lower the rack pulls. I found that just below the knees forces your lower back to initiate the lift which hurts me pretty bad, but in deadlifts I can use a lot of leg power to initiate, allowing my lower back to just ride out the rest of the lift. I always use a belt now to keep my core 100% tight, because the second you release a little bit or relax, you're gonna feel that twinge. The belt is more of a reminder than anything. Also a back up if you do accidentaly relax.
Look up ghetto reverse hypers (unless you're gym actually has one), and do those before lifts involving your lower back. It pumps blood into your low back area loosening it up and preparing it for other things.
I really wasn't feeling it today, and my lifts showed it.
Rack Pulls 315x6,325x6,335x6,345x6+2+2+2
Standing Calf Raises 150x6,160x6,170x6,180x6+2+2+2
Elliptical 20 mins. moderate pace
Felt way better today. I was off today, and did a ton of work around the house but I was raring to go when I got to the gym.
Assisted Pull Ups 85x6,70x6,55x6,40x6+2+2+2
Supported T-Bar Rows 140x6,150x6,160x6,170x6+2+2+2
Smith Machine Military Presses 225x6,235x6,245x6,255x6+2+2+2
Treadmill 25 mins. 3mph. 6% incline
Not too shabby. I'm pretty happy with today's lifts.
Bench Press 285x6,295x6,305x6,315x6+2+2+2
Drag Curls 115x6,125x6,135x6,145x6+2+2+2
Treadmill 20 mins. 3.2mph 7% incline
Deloading Week: I'm only working out 3 days this week because I'm headed to the cottage on Thurs.
Bench Press 2x15 195lbs.
Hammer Curls 2x15 35lbs.
Dips 2x15 Body Weight
This is a real nice break. You feel fatigued after each set, but it's not nearly the level of the 6+2+2+2.
Squat 225 2x15
Rack Pulls 225 2x15
Calf Raises 100 2x15
Leg Day!! Hack squats were ass to the grass. I did stiff legged dead lifts and they shredded my hamstrings.
Hack Squats 275x6,295x6,315x6,335x6+2+2+2
Stiff Legged DL's 125x6,135x6,145x6+2+2+2
Seated Calf Raises 100x6,115x6,125x6,135x6+2+2+2
40 mins walking (moderate pace)
Overall, this was super busy. I should have got to the gym more, but at least I got everything in once. I did play some softball for the first time in 20 years on Thurs.. My body felt worse than after leg day.
Assisted Pull Ups (neutral grip) 85x6,70x6,55x6,40x6+2+2+2
Supported T-Bar Rows 135x6,145x6,155x6,170x6+2+2+2
Seated Military Presses (SM) 225x6,235x6,245x6,255x6+2+2+2
I'm on hiatus until 9-10-12. The tennis elbow was too much to bare with the hammer curls. Dr. suggested two weeks off. I will probably do legs a few times, but I'm going to try to recoup a bit.