I’ve been consistent with this for a bit now, so I figured it’s time to keep track. My routine is HCT-12 with few adjustments.
5/22/2014:
Precor chest press:
Warmup
85lbs per side x 6/2/2/2
Precor OH Press:
Warmup
75lbs per side x 5/drop 5lbs 1/2/1
Precor pulldown:
Warmup
90lbs per side x 6/2/2/2
Precor row:
Warmup
90lbs per side x 4/2/1
Forearm curls:
Warmup
60x6/2/2/2
Forearm extensions:
Warmup
40x6/2/2/2
2
This was Wednesday, May 28, 2014:
Squats:
Warmup, 205x6/2/2/2
Snatch grip rack pulls:
Warmup, 235x6/2/2/2
Standing single leg calf raise:
Warmup, 180x6/2/2/2
Seated calf raise:
Warmup, 150x5/2 drop to 140x2/2
Standing barbell curls:
Warmup, 85x6/2/2/2
Tricep pushdowns:
Warmup, 110x6/2/2/2
Sunday, 6/1/2014:
Chest press:
Warmup, 90x4/2/1/1
Pulldowns:
Warmup, 95x6/2/2/2
OH press:
Warmup, 75x6/2/2/2
Rows:
Warmup, 90x5/2/2/2 drop to 45x10
Forearm curls:
Warmup, 65x5/2/2/2 drop to 40x10
Forearm extensions:
Warmup, 45x5/2/2 drop to 40x4
Bodyweight: 185.4lbs
6/8/2014:
Squats:
215x6/2/2/2
(next workout is 225lbs, stay at that until sure range of motion is right, core strength is level, and still making 6/2/2/2)
Snatch grip rack pulls:
245x3/1/1/1 (3/1/1/1 is a more reasonable rep range for rack pulls, form was breaking down with more reps)
Standing single leg calf raises:
190x6/2/2/2
(feeling this work in achilles rather than calves… next workout, lower weight, stretch and hold at bottom of the rep, contract and hold at top of the rep, try to hit the gastrocs)
Seated calf raises
150x6/2/2/2
(same as last, if there isn’t full range of motion, wheels are spinning)
Standing curls
95x3/2/1/1
(need to improve form, take the back/anterior delts out of it)
Tricep pushdowns:
120x6/2/2/2
(more warmups, work on form for this machine, try to stress the triceps, not the elbow tendons)
Bodyweight: 183.4lbs
Wednesday, 6/11/2014:
I’m taking a deload week, working on form, waiting for some shoulder stiffness to leave.
Chest press:
75x6/2/2/2
Pulldowns:
80x6/2/2/2
OH press:
65x6/2/2/2
Rows:
75x6/2/2/2
Forearm curls:
50x6/2/2/2
Forearm extensions:
30x6/2/2/2
Bodyweight: 182.6lbs
Tuesday, 6/17/2014:
I tried to “work the muscle” rather than working the movement, working on form like last session. I feel like it works better, for that objective, so I’m gonna keep with it.
Squats:
45x6
95x6
135x5
155x3
195x6/2/2/2
Rack pulls:
135x6
185x10/5/5/5
Single leg standing calf raises:
90x6/2/2/2 90x10 both leg calf raises
Seated calf raises
90x6/2/2/2
Standing dumbell curls:
15x10
40x6/2/2/2
Tricep pushdowns:
90x6
90x6/2/2/2
Pulldowns:
Warmup, 90x10/3
Chest press:
Warmup, 70x7/3/1
OH press:
Warmup, 55x8/3/1
Rows:
Warmup, 70x6/2/1
Forearm curls:
Warmup, 55x5 drop to 40x6
Forearm extensions:
Warmup, 35x8/3
Bodyweight: 180.6lbs
Tuesday, 7/1/2014:
Squats:
Warmup, 195x7/4
Rack pulls:
205x10/5 static hold
Pulldowns:
95x8/3
Chest press:
60x8/4
Rows:
70x5/3
OH press:
55x8/4
Standing calf raise:
270x8 (3 second hold at top and bottom of reps)
Bodyweight: 179.4lbs
Sunday, 2/8/2015:
DB incline press
Warm-up
65x5x9, 65x4
Pulldowns
Warm-up
180x5x10
Hammer strength chest press
Warm-up
140x8x3
BB rows
Warm-up
155x6x2, 155x8
Monday, 2/9/2015:
Ez bar curls
Warm-up
85x5x6, 85x4x2, 85x3x1, 85x4x1
Skull crushers
Warm-up
70x5x5, 75x4x1, 75x5x1, 75x4x2, 75x5x1
Reverse preacher curls
Warm-up
50x8x2, 30x8x1
Cable French press
Warm-up
85x7x2, 70x8x1
Bodyweight: 187lbs