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.
It was a little frustrating today. I had to wait to get on the squat rack while a dude was supersetting curls and tricep extensions in it. .
Assisted Pullups 115x6,100x6,85x6,80x6+2+2+2
Bent Rows 195x6,205x6,225x6,245x6+2+2+2
Military Press. 135x6,145x6,155x6,165x6+2+2+2
Hammer Strength Ab Machine 90x6,100x6,110x6,120x6+2+2+2
Treadmill 3mph@3% incline 35min.
Overall, I felt the workout was good. My strength is getting better, and the weights are going up. I can't argue with that.
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.
I felt pretty strong today. I guess sitting on my butt at work all day, and it being 20 degrees cooler, gave me a little more energy.
Rack Pulls 275x6,295x6,315x6,335x6+2+2+2
Standing Calf Raises 140x6,150x6,160x6,170x6+2+2+2
Elliptical 40 mins.
Today was frustrating. I took yesterday off, thinking that I could use the break. The plan today was to do back and delts. I got ordered to work a double shift today, which means I had to work from 7am-11pm. So the gym was not in the stars today, and this weekend booked solid. I don't know why, but i'm super pissed about missing this workout. I know that it won't kill me to miss one workout, and it's not like I'm training for the olympics. Am I overreacting?
Back at it today. It was almost a relief to get to the gym. I guess because I have a lot of confidence in this method, I want to make the most of it. I feel that if it doesn't work for me, it's my fault.
Assisted Pull Ups. 115x6,100x6,85x6,70x6+2+2+2
Bent Rows. 225x6,245x6,265x6,275x6+2+2+2
Military Press 145x6,155x6,165x6,175x6+2+2+2
Forgot to do abs today, I'll get them in tomorrow.
Elliptical (moderate tempo) 30 min.
Last edited by 3fingerVic; 07-23-2012 at 06:14 PM.
Good day at the gym. I'm down to 269lbs., and still getting stronger. I may need to buy a belt to add weight for my dips, as I'm at body weight for 6 reps. Without further ado.
Bench Press 275x6,285x6,295x6,305x6+2+2+2
Drag Curls 105x6,115x6,125x6,135x6+2+2+2
Assisted/BW Dips 55x6,40x6,25x6,Body Weight x 6+2+2+2
HS Ab Machine 100x6,110x6,120x6,130x6+2+2+2
Last edited by 3fingerVic; 07-25-2012 at 01:38 PM.
Still getting stronger. I'm not sure how. I'm wondering if my muscles are becoming more efficient, or I'm just pushing myself harder. I'd like to think I'm gaining muscle, but sadly I don't see how it's possible while eating 1200-1500 calories.
Rack Pulls 295x6,315x6,335x6,345x6+2+2+2
Standing Calf Raise 150x6,160x6,170x6,180x6+2+2+2
Treadmill 30min. 3mph 3% incline
Assisted Pull Ups. 100x6,85x6,70x6,55x6+2+2+2
Bent Rows. 245x6,255x6,275x6,295x6+2+2+2
Military Presses. 135x6,145x6,155x6,175x6+2+2+2
(stayed the same on these )
Forgot to write my abs in. 100x6,110x6,120x6,130x6+2+2+2
Treadmill 30min. 3mph at 4% incline.
Last edited by 3fingerVic; 07-26-2012 at 07:53 PM.
Busy at the gym today. I had to change the order of my exercises. I think that I'm going to workout 5 days a week from now on, except for deloading week, because I feel a lot rougher after too much time off.
Drag Curls 110x6,120x6,130x6,135x6+2+2+2
Assisted/BW Dips 25x6,10x6,BWx6,BW+10lbs.x6+2+2+2
Bench Press 275x6,285x6,295x6,305x6+2+2+2 (Might have been able to get 315 if I did them first, but who knows.)
Treadmill 20 mins. 3.1 MPH 5% incline.
Last edited by 3fingerVic; 07-30-2012 at 06:29 PM.
Good day at the gym today. I am, however, starting to get a twinge in by back where it was injured before. I'm considering changing my bent rows with supported T-Bar rows, and standing military press with seated smith machine presses. I guess we'll see how by back feels tomorrow.
Rack Pulls 295x6,315x6,335x6,355x6+2+2+2
Standing Calf Raises 150x6,160x6,170x6,180x6+2+2+2
Elliptical 15 mins. moderate pace.
Well, I'm officially a heavyweight, at least in UFC standards. I finally got down to 265. My strength seems to be holding out, but my low back isn't quite as happy. So I made a decision to save the low back for squats and rack pulls. Today instead of doing bent rows and standing military presses, I did supported t-bar rows and seated military presses on the smith machine. My back was pleased with the change, and I think they will be better exercises for me.
Assisted Pull Ups. 85x6,70x6,55x6,45x6+2+2+2
Supported T-Bar Rows. 125x6,135x6,145x6,160x6+2+2+2
Seated Military Presses. 175x6,195x6,225x6,245x6+2+2+2
(I know.its lighter on the Smith machine, but it's easier to track the weight this way)
I gave 315 a shot on the Bench and got owned.
Bench Press 285,x6,295x6,305x6,315x5+1.5+1+1+1+1+1
Drag Curls 115x6,125x6,135x6,140x6+2+2+2
Assisted/Weighted Dips -10x6,BWx6,+10x6,+25x6+2+2+2
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