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
    Wannabebig Member
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    Fat Guy's HCT-12 Odyssey

    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.

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  3. #2
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    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.

  4. #3
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    My legs are a lot weaker than I thought.

    Squats. 155x6,185x6,225x6,245x6+2+2+2

    Rack Pulls. 225x6,245x6,275x6,295x6+2+2+2

    Standing Calf Machine 100x6,110x6,120x6,130x6,140x6+2+2+2

  5. #4
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    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

  6. #5
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    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
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  7. #6
    Wannabebig Member
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    Last workout of the week. It felt pretty good,and I was able to add weight to all my lifts.

    Squats 205x6,225x6,245x6,265x6+2+2+2

    Rack Pulls. 255x6,275x6,295x6,315x6+2+2+2

    Standing Calf Machine. 110x6,120x6,130x6,140x6,160x6+2+2+2

    Elliptical. 30min.

    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.
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  8. #7
    You're Being Lied To JohnnyRingo's Avatar
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    Quote Originally Posted by 3fingerVic View Post
    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?
    I don't really know how you would do the 6 + 2 +2 + 2 with abs. I would personally just do a good ab workout, but I am no HCT12 expert.
    Weakest person on the forum, and my bench is higher than my squat.

  9. #8
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    Quote Originally Posted by JohnnyRingo View Post
    I don't really know how you would do the 6 + 2 +2 + 2 with abs. I would personally just do a good ab workout, but I am no HCT12 expert.
    Well, the Hammer Strength machine I use is heavy for me. I've been able to pull it off so far. It goes up to 200lbs., so I have some room to go up, as my last set is 120lbs. I also considered doing incline situps while holding plates or dumbells.
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  10. #9
    You're Being Lied To JohnnyRingo's Avatar
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    Quote Originally Posted by 3fingerVic View Post
    Well, the Hammer Strength machine I use is heavy for me. I've been able to pull it off so far. It goes up to 200lbs., so I have some room to go up, as my last set is 120lbs. I also considered doing incline situps while holding plates or dumbells.
    Nice. Yeah the decline situps are killer. I try to add those, but I hate abs so much.
    Weakest person on the forum, and my bench is higher than my squat.

  11. #10
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    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.
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  12. #11
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 08-04-2012 at 01:12 AM.

  13. #12
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    Quote Originally Posted by Bako Lifter View Post
    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.
    Thanks Bako. I only have til the end of this week, and I'll start reloading. I will look up the ghetto reverse hypers. On the next session I will switch squats with hack squats and rack pulls with dead lifts, or may be straight legged deads. I have been serving 2 masters with having such a restricted diet, and trying to gain strength. I'm starting to hit the wall, so to speak. The light at the end of the tunnel is that I will be adding 500 calories a day per week until I get to 3000 calls, assuming I can still lose weight.

    I really wasn't feeling it today, and my lifts showed it.

    Squats 285x6,295x6,305x6,315x6+2+2+2

    Rack Pulls 315x6,325x6,335x6,345x6+2+2+2

    Standing Calf Raises 150x6,160x6,170x6,180x6+2+2+2

    Elliptical 20 mins. moderate pace
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  14. #13
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    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
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  15. #14
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    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

    Dips BWx6,10x6,25x6,45x6+2+2+2

    Treadmill 20 mins. 3.2mph 7% incline
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  16. #15
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    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
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  17. #16
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    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
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  18. #17
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    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)
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  19. #18
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    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
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

  20. #19
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    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.
    Goal Weight-225lbs.
    Lifting Goals:Squat-405x6,Dead-405x6,Bench-350x6

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