CLEARly I need MUSCLE gainz. MuscleTech gave me 12 weeks!

[InfiniteRecomp]

I feel like those hard to come by gains are coming a little easier - surprising myself with a couple increases in either weight or endurance. The scale is also showing more lean tissue than ever.

[InfiniteRecomp]

Thursday, 19 July
HCT Day#25: Low Back, Hamstrings, Upper Abs
Like the rest of this week - higher reps, decrease weight each set. You’ll see where I followed and where I didn’t drop the weight , and one instance where I probably should have.

DB one arm deadlift - no rest
Set 1 : 70x15, 60x15, 50x15

I’m done. This was exhausting. Imagine doing this x2 sides, nonstop. Oh, there’s more?

Weight Plate Hyperextensions - 45 seconds rest
Set 1 : 25x15
Set 2 : 25x14 - that 15th rep I barely moved. can’t count it.
Set 3 : 15x15 - I figured out that I could use a kettlebell in replace of a plate. Should have done a 20# KB on the set prior.

Standing Single Leg Curl - 45 seconds rest
Set 1 : 48x15
Set 2 : 48x15
Set 3 : 48x15

Didn’t feel after any set that I couldn’t do another set at the same weight. My hamstrings are notorious for getting weaker as I go through my sets.

Cable single leg SDL - 45 seconds rest
Set 1 : 66x15
Set 2 : 55x15
Set 3 : 55x15

The trick on these is that I have a hard time feeling them as I do them. I just have to trust the positioning and movement. Working side: leg straight, foot forward, heel planted; non-working side: leg bent, a little behind the rear, not pushing down - just supporting. Then I have to think about what I’m doing on each rep and reach slightly across to the center, pulling and rotating just a little. I don’t know if it’s the curls or this or both, but today I feel it some, not too much, but just enough.

Ab Circuit - do all three for one side, then the other, then rest. repeat 3x
Weighted Crunches / (one-arm raised) Crunches / High Cable Wood Chops
3 Sets: 15x15 / 15 Reps / 26x15

• Session Length 00:36:47
• Actual Workout 00:19:26
• Wasted Time 00:00:00
• Rest Timer 00:07:45
• Weight Lifted 10745 lbs

It seems like the workouts are getting smaller as the week goes on. Am I missing something? I’m really working on sticking to the rest times.

---

Friday, 20 July

HCT Day#26: Upper Back, Calves

Every exercise is no rest between sets, just back and forth and drop the weight.

Barbell Bent One Arm Row
Set 1 : 65x15
Set 2 : 55x15
Set 3 : 45x15

Bar is not counted here - these are all plates. I thought that maybe I counted wrong form the last time. The first set felt so heavy I was wondering if I was going to make it, that I made a calculation error. I lived.

Cable One Arm Seated Row
Set 1 : 55x15
Set 2 : 55x15
Set 3 : 44x15

KB One Arm Shrug
Set 1 : 55x15
Set 2 : 45x15
Set 3 : 35x15

One Arm Iso Lateral Wide Pulldown
3 Sets: 48x15

One Leg Calf Press on Leg Press
5 Sets: 115x15

• Session Length 00:19:17 - wait. I’m done already?!??! Felt like more than 20 minutes of effort.
• Actual Workout 00:20:45 - How do you do that? My actual workout was longer than my workout session
• Wasted Time 00:00:00
• Rest Timer 00:00:00
• Weight Lifted 17595 lbs

Although I was done in 20 minutes, I started much later than I wanted to. My stomach just wasn’t feeling 100% this morning. So I was not a good boy; I did not do the cardio. My wife is finding renewed interest in doing the exercise thing. Maybe we’ll get to do some tonight. If so, I might make it treadmill intervals, or we’ll do something together fun, like a dance video game or dvd.


I weighed myself again this morning. I’m feeling a bit fluffy in the middle. My weight was at 187.6# . I’m having an even harder time losing anything. as a matter of fact, it’s going up a little. I’m just getting so hungry, as careful as I try to be. UGH. When I started this I had some scoops left of a powdered thermo supplement. It helped control cravings for a few hours, and my weight fluctuated a couple pounds, usually up over the weekends and down throughout the week. Now I’m staying steady at 187-ish. Wednesday we went out to dinner after a movie. I had eaten a Quest bar just before the movie, so I didn’t get anything, just shared a bottle of water and yeah, I put my hand in the popcorn tub a few times. We went to the OG and I was proud of myself - no appetizer, ordered a 590 cal dinner, didn’t want the breadsticks, ate half or less of the soup - and no dessert though my wife and daughter ordered one each to take home. That Chicken Margherita is going to be my go-to meal. There’s also a Salmon Piccata I may try - also in the 600 Cal range and low carb. I need low carbs at night. I’m supposed to be @ 122 on noon-lifting days and 150 on lifting days. i didn’t even log on the weekend, but I’m tracking 207, 270, 171 (wednesday, my good day), 260, and 169 so far today. Kris says you’re going to start feeling like crap. I have an aversion to feeling like crap. I’m going to have to suck it up if I want to have it all later. Maybe I can take a lesson form the stronger gender (the ladies). They know how to suffer through some stuff us men wimp out on.


Kick@$$ recipe: I don’t like to smother my tuna in a crapload of mayonnaise - it’s just unaccounted for fat. I’ve made tuna with a guacamole packet, still using a little tuna, and have made with more mustard. Here’s a first try for me, my lunch for today.

1 Can albacore tuna (in water)
measure 30g Hellmann’s Tarter Sauce (in the squeeze bottle)
French’s spicy brown (or maybe horseradish) mustard - as much as you want.
Sprinkle paprika and white pepper.


This stuff has a little kick. I’m absolutely making this again.

I’ve got 9 triscuit crackers - rosemary & olive oil variety - and a premade salad from the produce. some kind of turkey cobb. Meal total 590 Cals, 43g P, 37g F, 41g C. According to Kris, only starchy carbs need to be counted - therefore I get 7g back from the salad.

anyway - I digress. This weekend will be just as good a time as any to start sticking to the plan, and for a nap.

[InfiniteRecomp]

Dang- new week already?

I had my annual physical Monday, so I had to be ‘fasted’ for labs. At first I thought of waking up extra early, pounding my shake, then my pre and going after it; but, I decided to behave. By the time I got home, there was no workout window. Tried to get my wife to accompany me, but she was not feeling it, therefore I was not feeling it.

I ate sparingly yesterday but still managed to get in 1900+ Calories. Oh well. Weighted in this morning (doc’s office weighs me heavy b/c I wear clothes on their scale. ) Results 185.6# @ 16.9%. I would have liked to have seen a better drop in BF%, but at least I’m 2# down which I’ve struggled with as of late. 10 days until my trip, maybe I can shave another 1-1.5# and feel a bit lighter in the middle. You wouldn’t believe ho just a few pounds fluctuation can make my stomach feel twice as lean or twice as fluffy. I went to the HCT Nutrition page and adjusted my calories accordingly, a straight 50 cal/day drop kept me at the desired macros as instructed.

Today’s workout was Monday’s - HCT Day#29: Quads, Calves, Low Abs

Leg Extensions
Set 1 : 61x30
Set 2 : 87x20 - there was a little pause around 14 reps
Set 3 : 113x10
Set 4 : 125x10
Set 5 : 87x20 - a little more pause, 10 or 11 reps, 15 reps
Set 6 : 61x30

Superset (caught me by surprise, I started to take a rest after the first)
Hack Squat with Narrow Stance / Reverse Hack Squat w/Narrow Stance
Set 1 : 125x30 / 185x20
Set 2 : 155x25 / 155x25
Set 3 : 185x20 / 125x30

SWIDT? Mirrored reps & weights. Was challenging.

Leg Press
Set 1 : 245x30
Set 2 : 305x20
Set 3 : 375x10 - had to be careful here, very easy to round the pelvis which would not be good.
Set 4 : 395x10
Set 5 : 305x20
Set 6 : 245x30

Calf Press on Leg Press Machine
Set 1 : 185x30
Set 2 : 225x20
Set 3 : 295x12
Set 4 : 305x12
Set 5 : 225x20
Set 6 : 185x30 - calves burn so much. It’s the reps that kill you more than the weight.

Abs Superset - 60 secs rest.
Hanging Windshield Wipers / Lying Windshield Wipers (holding a 45# bar overhead)
Set 1 : 11 Reps / 12 Reps
Set 2 : 10 Reps / 14 Reps
Set 3 : 10 Reps / 12 Reps
Set 4 : 10 Reps / 14 Reps
Set 5 : 10 Reps / 13 Reps - the struggle is real! Ohmahgah I almost died.

• Session Length 01:12:46 - took longer than I expected.
• Actual Workout 00:44:36
• Wasted Time 00:07:04 - yeah, that was probably accurate. I checked a couple work emails in between exercises.
• Rest Timer 00:10:36
• Weight Lifted 95230 lbs - oh crap.

This was the beginning (I think), of the DTP extreme mode - reps = rest. 30 reps = 30 Seconds, etc.; then you get 120 seconds after set 3. On my logging app, I treated that set 4-5 as a dropset, meaning I did the set, removed some weight and went right at the next. I didn’t go over to my phone, punch the button, etc. I logged both sets after set 5. 10 seconds is not enough time to change weight and mess with the app. Just a tip to help keep the intensity up.


This is a short week, as I’ll be giving up my Friday session and missed my Monday, so I need to fit 5 days work into 3 days. Now that I’ve done only one workout, not one-and-a-half as I try to do on a short week, I’ll need to get going early, get that full dose of my substitute preworkout (I ran out of my fave, and usual Pre-K, AND my In-K - I have some 6-Star Explosion) and hit it until it’s time to quit. No stopping early. Looks like tomorrow will be an upper body experience. Not unusual to do Chest, Shoulders & Tris together (push day), but I’ll need to make sure I do the biceps too. Should be doable, but I know it will be taxing. Kris has a way of making you sweat your arse off on the little muscles. I’ve never sweated as much on arms days as on HCT. Thursday is going to be a whole posterior chain workout - Low Back & Hammies, Upper Back & Calves - and Abs too!! I think I’ll do them in that order; take the Abs from the day 4 and move them to the end, after Upper Back. I could have possibly done that today to add chest to legs day but I knew I had gone over an hour already and had not started early, and was drained - my intra cup was empty.

[InfiniteRecomp]

HCT Days#30 & 31: Chest, Shoulders; Triceps, Biceps

This double-workout had lots of pauses but I won’t bore you with the complication of reading (and my typing them out). My shirt was dripping so much, even though I had removed it for any exercise that my torso was not touching a surface (all Delts, most Tris and Bis)

DB Incline Bench Press (set to 30° instead of my usual 15° – because I’m doing some straight as well as decline – more variance)
Set 1 : 25x30
Set 2 : 40x20
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 40x20 – treated as a dropset
Set 6 : 25x30

DB Decline Bench Press
Set 1 : 25x30
Set 2 : 40x20
Set 3 : 60x10
Set 4 : 60x10
Set 5 : 40x20 – treated as a dropset
Set 6 : 25x30

Bench Press Machine
Set 1 : 65x30
Set 2 : 95x20
Set 3 : 140x10
Set 4 : 140x10
Set 5 : 95x20 – treated as a dropset
Set 6 : 65x30 – difficult to complete, feel my chest tightening up.

Looking at the clock, this is taking less time than expected. I’m really concentrating on being efficient and keeping to the allocated rest times.

Weight Plate/KB Front Raise
Set 1 : 15x30
Set 2 : 25x20
Set 3 : 45x10
Set 4 : 45x10
Set 5 : 25x20
Set 6 : 15x30

Weight Plate/KB Bent Over Reverse Fly
Set 1 : 10x30
Set 2 : 15x20
Set 3 : 25x10
Set 4 : 25x10
Set 5 : 10x20
Set 6 : 5x30

Here, and on the laterals (next) I erred on the weight. Went a little heavy on the first set where I had to take a pause or two to hit my number. I still ramped up the weight on the second set, but after the fourth I was so muscle fatigued that I corrected and reduced. Instead of limiting myself to 5,10,25,45# - if 10 was light and 25 heavy, I subbed KBs and held them as if they were plates (out instead of letting them drop down)

Weight Plate/KB Lateral Raise
Set 1 : 10x30
Set 2 : 15x20
Set 3 : 20x10
Set 4 : 20x10
Set 5 : 10x20
Set 6 : 5x30

Man, I feel done. On to Arms

Cable Triceps Pushdown / DB Bicep Curl (w/supination)
Set 1 : 26x30 / 20x20
Set 2 : 37x25 / 25x15
Set 3 : 48x20 / 35x10
Set 4 : 48x20 / 35x10
Set 5 : 37x25 / 25x15
Set 6 : 26x30 / 20x20

”I COMMAND YOU TO EXPLODE!!”

I’m done; but, I’m not allowed to be done yet. Gotta push through.

EZ Bar Lying Triceps Extension (skullcrushers) / Cable Concentration-Preacher Curl
Set 1 : 45x30 / 33x20
Set 2 : 55x25 / 44x15
Set 3 : 65x20 / 55x10
Set 4 : 65x19 / 55x10
Set 5 : 45x25 / 44x15
Set 6 : 35x30 / 33x20

Skullcrushers were bad enough that I had to double drop the weight on the way down. Lots of pauses.

Bench Dips / DB Hammer Curls
Set 1 : BWx20 / 20x20
Set 2 : BWx20 / 25x15
Set 3 : BWx20 / 30x10
Set 4 : BWx19 / 30x10
Set 5 : BWx20 / 25x15
Set 6 : BWx20 / 20x20

These were supposed to be regular dips, assisted if needed. Last time I did them as regular dip I got somewhere around 12 reps max. I also did not feel like climbing up 7feet in the air to do them – rather precarious given my energy drain. The protocol was supposed to follow the other triceps movements 30 reps, 25,20,20,25,30. 20 was enough I was failing out. Biceps felt a little fresher than triceps, but the last couple sets were killers. Lots of pauses, down to doing one-rep-at-a-time.

• Session Length 02:10:49
• Actual Workout 01:43:22
• Wasted Time 00:00:00
• Rest Timer 00:17:41
• Weight Lifted 45805 lbs – two whole workouts and still only that much weight? I blame it on DBs

I got so hungry last night I ended up at 2387 Cals. My Protein was looking good (199g), my fats were on the low side of goal range (66g), but carbs were high (260g). I’m eating like I’m trying to maintain weight and working like I’m trying to build. So much for the 122g Kris allows. I need to not be grouchy and falling over dead anyway.

Today, I tried out one of Kris’ new Isolate recipes. Supposed to be cinnamon almond butter pancakes and has raspberries blended in. I used strawberries and sunflower butter instead. Not bad, but it ain’t no Kodiak. I think I’ll have to make those next. Was freaking high in protein, so my totals before dinner are 1834 Cals, 180g P, 154g C, 54g F. With doing a two hour workout, MFP and Samsung are crediting me 1227 cals . I have room for a decent dinner and still feel like I haven’t hit the carb threshold.

Another double workout coming up tomorrow before I take off for a weekend road trip. I’m not counting on hitting the hotel gym for anything. It has to be my wife’s idea and she don’t play that. If she does feel like it at all, it would be a little cardio; and maybe I’ll get in a few pullups – but don’t hold your breath.

[yoojungl]

whooooot! glad to see you still smashin' those weights

have fun on your road trip! where are you headed?
Also, enjoy the food and smash your workout when ya come back

[InfiniteRecomp]

We went up to the great white north for a business meeting. Spent a whole lot more time traveling than meeting. Rochester NY. And the way we were running - there was no gym happening; but I got her to bring exercise clothes. (Small win) - and go figure, she's looking for hotels along the way there and back (we didn't preplan where we were going to stay like we usually do) and comments on the gym facility whether it was nice or not. I didn't want to discourage her. Maybe on our next trip this week, we'll actually see the inside of one of them.

So much to take care of Thursday that I had to pick and choose; running out of time before we had to leave. Here's what I did:

HCT Days #32 & #33: Low Back, Hamstrings, Upper Abs; Upper Back, Calves

Barbell Deadlift: 15,10,5,5,10,15 Reps
DB Hamstring Curl
Set 1 : 25x30
Set 2 : 40x20
Set 3 : 50x10
Set 4 : 50x10
Set 5 : 40x20
Set 6 : 30x30

Seated Leg Curl(Total Gym)
Set 1 : 64x30
Set 2 : 77x20
Set 3 : 91x10
Set 4 : 91x10
Set 5 : 77x20
Set 6 : 64x30

I'm still working on a suitable alternative to having a seated leg curl machine. On the TG, I get some hip[ flexor involvement because the motion is really more dragging myself (and the 'sled') up by my feet.

Cable Crunch / Exercise Ball Oblique Curl: 5 sets, 30 reps

Upper back

Pull Ups
Set 1 : 13 Reps
Set 2 : 8 Reps
Set 3 : 8 Reps

Hammer Grip Pull Up
Set 1 : 10 Reps
Set 2 : 12 Reps
Set 3 : 9 Reps

T Bar Row (using cable row handle - narrow grip)
Set 1 : 45x20
Set 2 : 80x15
Set 3 : 105x10
Set 4 : 105x10
Set 5 : 80x15
Set 6 : 55x20

Cable Seated Row: 20,15,10,10,15,20 Reps
Barbell Shrugs / Hack Calf Raise: 30,20,10,10,20,30 Reps - missed my first chance to use the hex bar

• Session Length 00:46:04
• Actual Workout 00:27:00
• Wasted Time 00:00:24
• Rest Timer 00:11:10
• Weight Lifted 25515 lbs

I've got four days this week (flying Friday morning) so I better make it a good one. I can pray that my wife is on board with doing some fitness on vacay (it's not a job, it's an adventure) but I'm not banking on it and it really bothers me when I miss workouts. So far today, I'm going to have to squeeze it in. She's working right across form me and calls on me non-stop. Ugh.

[InfiniteRecomp]

So, it was almost a drag-down knock-out to fit my workout in. Wife yelling "YOU BETTER GET READY!! I'LL SELL THAT GYM" and me yelling back "I'll BE READY!! BEFORE YOU EVEN!". I love my wife dearly. I just wish she lifted. It would relieve so much stress, for both of us Fortunately, Kris dropped the ab torture for....

HCT Day #36: Quads, Calves

Interesting week, instead of pyramiding one exercise I’m going up one exercise and down another. And the calf pyramid - kinda weird rep scheme.

Pyramid I
Leg Extensions
Set 1 : 87x20
Set 2 : 100x15
Set 3 : 125x10

Barbell Squat (slightly wide)
Set 4 : 175x20
Set 5 : 155x25
Set 6 : 135x30 - it’s not the weight, it’s the reps that get ya. I had to pause a couple times.

P. II
Leg Press (mid stance)
Set 1 : 305x20
Set 2 : 345x15
Set 3 : 395x12

Hack Squat with Narrow Stance
Set 4 : 185x20
Set 5 : 235x15
Set 6 : 285x10 - these were extremely hard.

Calf Press on Leg Press Machine
Set 1 : 185x30
Set 2 : 205x25
Set 3 : 230x20
Set 4 : 300x10
Set 5 : 275x18 - 3 extra reps
Set 6 : 235x25 - 5 extra reps.

• Session Length 00:57:49 - counted 46
• Actual Workout 00:24:34
• Wasted Time 00:11:40 - yeah, checking work in between, I was doing some video compilation, etc. that I needed to have done by 1700.
• Rest Timer 00:14:05
• Weight Lifted 71105 lbs - leg volume coming up!

Oh yeah, I weighed in - 187# @ 17%, not losing weight but I’m showing higher LBM (155.2#)

HCT Day #37: Chest, Shoulders

Today was a little more normalcy. Sure, still the weird pyramid split, but I was able to get in the gym in the morning again. Ahhhhh, the glory of doing work and sweating uninterrupted.

P. I
DB Bench Press
Set 1 : 25x30
Set 2 : 40x20
Set 3 : 70x10

DB Incline Fly
Set 4 : 50x10
Set 5 : 35x15
Set 6 : 25x20

P. II
Barbell Decline Bench Press
Set 1 : 95x30
Set 2 : 125x20
Set 3 : 165x6, 165x2 - total failout. I just had to slap an extra 10# on there, didn’t I? Failure is the true path to success (or something like that)

Cable Cross Over
Set 4 : 92x10
Set 5 : 85x15
Set 6 : 78x20
Set 7 : 65x30

P. III
Barbell spider front raise
Set 1 : 20x30
Set 2 : 30x20
Set 3 : 45x10

DB Seated Front Raise
Set 4 : 20x10
Set 5 : 15x15
Set 6 : 10x20

P. IV
DB Bent Over Reverse Fly (parallel grip)
Set 1 : 10x30
Set 2 : 15x20
Set 3 : 25x10

DB Reverse Flyes (inline grip)
Set 4 : 30x10
Set 5 : 20x15
Set 6 : 15x20

P. V
DB Lateral Raise
Set 1 : 10x30
Set 2 : 15x20
Set 3 : 20x10

DB Seated Side Lateral Raise
Set 4 : 20x10 - had to take down the weight a notch. Feeling blasted.
Set 5 : 15x15
Set 6 : 10x20

Thanks to Jeff Cavaliere, I’m saving my shoulders. I modified my stance to lean forward a little so that my mid delts are vertical and I can raise my arms without ‘pouring the pitcher’. Gotta rehab those delicate joint sockets.

• Session Length 00:54:17
• Actual Workout 00:39:20
• Wasted Time 00:00:00 - and that’s how you do work. no interruptions, not even myself.
• Rest Timer 00:08:45
• Weight Lifted 21600 lbs

Now, I’ve got two days to squeeze in three workouts. This will take a little prioritizing or shuffling. I’ve doe it many times before, it’s just figuring out what works with what on these crazy rep schemes. You would think to break up arms and do triceps one day with low back and hammies, then biceps with upper back. I just peeked at arms this week and that awkward pyramid goes up on biceps, down on triceps… then reverses. That’s it! I can still do the pyramid thing, just shuffle around the exercises so that I’m doing up and down on triceps only. Problem = solved (#FirstWorldProblems #GymHacks)

[InfiniteRecomp]

Only time for a brief synopsis before I head out for a week. Will be back next Thursday.

Wednesday: HCT Days 39 + half of 38 - Hamstrings, Low Back, Triceps, Abs.

Triceps were murder because it was one after the other after another. The regular day would alternate exercises with biceps to give the Tris chance to freshen up. I pushed myself harder, and lots of pauses to be had, but didn't reduce the weight, save one set I believe. I may detail next week.

1:20:00 - longfreaking workout - but not my longest.


Thursday: HCT Days 40 + the other half of 38 - Upper Back, Biceps, Calves

This one hurt. 3 exercises with straight arms (pullovers, pullovers, pulldowns) which felt heavier than before; plus some lat pulls and then shrugs with my hex bar. It's a different dynamic; thought it would be easy not having the bar in the way, but holding the grips my arms are away from my body instead of dragging them up the sides. Biceps were like Triceps yesterday - nonstop torture. and I moved calves last b/c that's just what you do. I tihnk I'm going to get a charlie horse tonight sleeping.


Wish me luck!

[yoojungl]

Glad to hear you're still killin it in the gym ya gotta love the pyramid scheme

[InfiniteRecomp]

I'm BAAACKK!

Gotta catch up with some work stuff. then catch up here.

No workouts on my trip, just alot of walking. and taking my CM daily; didn't even bring my C-HCl nor Citrulline. I'm going to see if I can squeeze in a lower body session in a few here - for lunch.

[InfiniteRecomp]

Here’s last week’s finish, Wednesday & Thursday
Wednesday 1 August

Pyramid I
Glute Hamstring Raise (on bench, leaning on a bar for support)
Set 1 : 30 Reps
Set 2 : 20 Reps
Set 3 : 10 Reps

Seated Leg Curl
Set 4 : 92x20
Set 5 : 78x25
Set 6 : 65x30

P.II
Lying Leg Curls
Set 1 : 72x30
Set 2 : 92x20
Set 3 : 112x10

Reverse Hack Squat
Set 4 : 185x20
Set 5 : 155x25
Set 6 : 125x30

P.III
Back Extensions
Set 1 : BWx30
Set 2 : BWx20
Set 3 : BWx10

DB Deadlift
Set 4 : 50x20
Set 5 : 40x25
Set 6 : 35x30

P.IV
Cable Reverse Grip Triceps Pushdown
Set 1 : 26x30
Set 2 : 37x20
Set 3 : 48x10

Cable Rope Triceps Pushdown (not sure if I used the rope or the straight handle )
Set 4 : 70x10
Set 5 : 59x15
Set 6 : 48x10,5,5

P.V
DB Incline Two Arm Extension
Set 1 : 30x30
Set 2 : 50x20
Set 3 : 70x9

Barbell Close Grip Bench Press
Set 4 : 95x20
Set 5 : 80x25
Set 6 : 65x30

This last pyramid was exhausting after doing so much more work prior, and the fact that it’ss nonstop triceps, no alternating with biceps. Sweating buckets.

Ab Circuit
Cable Crunch / Ab Rollout on Knees
Set 1 : 48x25 / 15 Reps
4 Sets: 59x25 / 15 Reps

• Session Length 01:27:24
• Actual Workout 01:02:30
• Wasted Time 00:00:00
• Rest Timer 00:12:45
• Weight Lifted 46610 lbs

Thursday 2 August

P.I
Barbell Bent Arm Pullover
Set 1 : 45x30
Set 2 : 65x20
Set 3 : 85x10

DB Straight Arm Pullover
Set 4 : 50x20
Set 5 : 40x25
Set 6 : 35x30

P.II
Cable Straight Arm Push Down
Set 1 : 37x30
Set 2 : 48x20
Set 3 : 70x10

Wide Grip Lat Pulldown
Set 4 : 70x20
Set 5 : 59x26
Set 5 : 48x35

P.III
Hex Bar Shrug
Set 1 : 120x30
Set 2 : 150x20
Set 3 : 185x10
Set 4 : 150x20
Set 5 : 130x25
Set 6 : 120x30

P.IV
Barbell Concentration Curl
Set 1 : 45x30
Set 2 : 55x20
Set 3 : 65x10

Cable Reverse Grip Curls
Set 4 : 55x20
Set 5 : 44x25
Set 6 : 33x30

P.V
Barbell Drag Curl
Set 1 : 30x30
Set 2 : 55x20
Set 3 : 75x10

Barbell Spider Curl
Set 4 : 40x20
Set 5 : 35x25
Set 6 : 30x30

P.VI
Standing Calf Raises (on leg machine, facing like a reverse hack)
Set 1 : 125x30
Set 2 : 175x20
Set 3 : 245x10

Donkey Calf Raises
Set 4 : 175x20
Set 5 : 145x25
Set 6 : 125x30

• Session Length 01:30:12
• Actual Workout 01:00:15
• Wasted Time 00:01:00 - WHA?!?!? Aw,C'mon!! You're bustin' my chops here!
• Rest Timer 00:12:27
• Weight Lifted 64424 lbs

Then it was off to our trip. We did a fair amount of walking, and a fair amount of trying out foods.

[InfiniteRecomp]

I considered doing just some yoga or another non-weights activity, since I was coming back with only two weekdays left; then pick up the next week on Monday. Nah, gotta get them lifts in. I’ll do a reset week after I’m done here. Gotta keep pushing (and pulling).

What to do with only two days from a five-day split? How about a lower body day, and then an upper body day. My half-baked, very impromptu plan, was to do six sets per body part/exercise and follow the order of the week - but that only worked for upper body. There were a couple differences, especially on lower body, for almost obvious reasons. Most of the exercises were pulled from Week 5 of the HCT plan.


Thursday 9 August - Low Back, Quads, Hams, Calves

Hex Bar Deadlift
Set 1 : 190x15
Set 2 : 220x10
Set 3 : 250x5
Set 4 : 300x5
Set 5 : 250x10
Set 6 : 220x15

Finally got to use my hex bar on these! Really the day I pulled up showed regular BB dead, but I wanted to switch.

Leg Press
Set 1 : 255x30
Set 2 : 325x20
Set 3 : 395x10
Set 4 : 445x10
Set 5 : 325x20
Set 6 : 255x30

Hack Machine Stiff Legged Deadlift
Set 1 : 75x25
Set 2 : 145x15
Set 3 : 175x10
Set 4 : 195x10
Set 5 : 145x16
Set 6 : 125x20

Calf Press on Leg Press Machine
Set 1 : 185x30
Set 2 : 235x24
Set 3 : 305x12
Set 4 : 305x12
Set 5 : 255x20
Set 6 : 185x30

And sprinkle a little bit of lower abs, to taste. I don’t like a lot of abs in my workout. Too salty.

Hanging Pike
3 Sets: 10 Reps

Kris never has pikes in his routine here. I felt that I’f I’m only doing a few sets, and I’ve done enough other work to be fully sweaty and running low on time; that I’d skip the three-exercise circuit and at least one up the leg raises.
[list][*]Session Length 01:05:20 - I counted one hour even.[*]Actual Workout 00:33:30[*]Wasted Time 00:17:56 - Since I was making the workout on the fly, I didn’t get that time credit between the 3rd & 4th sets of each exercise.[*]Rest Timer 00:06:24[*]Weight Lifted 92060 lbs[/list]

If I had done the order of the week here it would have been leg press, calf raise, abs, deadlift, SDL- not cool. I did the DLs first as they were the most taxing, and the rest had machine support. And always finish with calves, and finish finish with abs. That part could have gone either way, but that’s how I prefer to do them.

Since I had gained a pound over the week, I was a little more cautious about my eating, being back at home. Who am I kidding? I just got so busy that my timing got out of whack and ended up skipping a meal. worked out okay though. I ended up recording 1,932 Cals; 214g C; 49g F; 162g P; 23g fiber. My protein goal is 190g daily, but oh well. Wasn't going to blow the carbs completely out of the water to do it. Total calories are where he would indicate at this point in the program.


Friday 10 August - Chest, Shoulders, Triceps, Biceps, Upper Back

I should have included upper abs, but I was ‘toasty-toast’.

No split pyramids

DB Incline Bench Press
Set 1 : 25x30
Set 2 : 40x20
Set 3 : 70x10
Set 4 : 70x11
Set 5 : 40x20
Set 6 : 25x30

DB Shoulder ‘Scott’ Press
Set 1 : 20x30
Set 2 : 30x20
Set 3 : 40x10
Set 4 : 40x10
Set 5 : 30x19
Set 6 : 20x30

Week 5 was showing individual exercises for front, side, and rear delts. Going to a prior week I found DB Shoulder Presses, but I knew that I was going to do triceps later so I modified to this variation which also promises to stimulate some lateral head.

Cable Rope Face Pull
Set 1 : 37x30
Set 2 : 48x20
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 48x20
Set 6 : 37x30

Face pulls were much earlier in the HCT program, and were only 3 sets. I pulled them in here to get a 2-for-1 deal - rear delts, plus some trap/rhomboid (middle back)

Cable Rope Overhead Triceps Extension
Set 1 : 37x30
Set 2 : 48x20
Set 3 : 59x10
Set 4 : 59x10
Set 5 : 37x20
Set 6 : 26x30

This was harder than the weight indicates; first time trying it on the machine with the high pulley. I usually do this as an incline cable extension lying on the Total Gym.


Cable Concentration Curl
Set 1 : 33x20
Set 2 : 44x15
Set 3 : 55x10
Set 4 : 55x10
Set 5 : 44x15
Set 6 : 33x20

This was much easier on the first half than the second.

Wide Grip Lat Pulldown
Set 1 : 59x30
Set 2 : 70x25
Set 3 : 81x20
Set 4 : 92x15
Set 5 : 103x10

Cable V Bar Pull Down
Set 1 : 103x10
Set 2 : 92x15
Set 3 : 81x20
Set 4 : 70x25
Set 5 : 59x30


Why two lat exercises? and 5 sets each? I pulled this from next week’s routine, almost regretting not doing these before smaller muscles, but the pre exhaustion worked. One exercise for width and the other for thickness. I was attempting to prioritize one over the other, to work on weaknesses; but, width and thickness are both lacking so I had to do them all.

• Session Length 01:13:42
• Actual Workout 01:00:41
• Wasted Time 00:00:00
• Rest Timer 00:15:23
• Weight Lifted 36890 lbs

Since I knew I had more exercises to do than yesterday, I was very conscious of the rest timer and even cut the automatic timer short in order to fit the DTPExtreme R_x'd time of reps = rest. My automatic timer was set to 90 seconds for the exercises I included on the fly, so where he advocates take two minutes between the two sets of 10, I limited myself to the 90 seconds to keep things moving.

Today is shaping up to be good on calories, as long as I keep dinner a little light. So far, (including my pm snack) 1,489 Cals; 146g C; 46g F; 130g P; 23g fiber. I guess I better grab a good hunk of meat for dinner - I need 60g protein to hit target. Even with a total of three scoops a day protein my meals are running a little shy to fulfill that goal.


I’ll see what I can get going tomorrow. More busy schedule ahead. Wednesday looks to be my last full day of CM. I also have appointments on Monday that may prevent me from getting a workout in. I may do that workout (Quads, Calves, Abs) on Sunday instead of trying to mash it in with the remaining 4 weekdays. It’ll be Week 7 of the HCT again.

Oh, and I'm feeling those hammie DOMS today - out of all the exercises I did - so I dropped a scoop of glutamine in my drink, beyond what I get in my peri-workout nutrition. Looks like I need to find a way to incorporate these leg machine SDLs in my routine more - very effective.

[InfiniteRecomp]

This week the workouts get unsynched. That is, Quads day is entirely different from Chest day, scheme, time spent, etc. Since I had a busy Monday morning lined up, I somehow managed to roll out of bed, leave my wife to sleep in a bit and got my workout in on SUNDAY - a day ahead of time.

HCT Day #43: Quads, Calves, Lower Abs
All supers

SS.I
Leg Extensions / Leg Press with Narrow Stance
Set 1 : 87x20 / 275x20
Set 2 : 100x15 / 325x15
Set 3 : 125x10 / 375x10

The difficulty here is knowing how to tone it down a little on the weight to make sure that I’m giving adequate intensity without forcing my back to round out - that would be bad. Narrow stance squats I could feel (especially if I’m concentrating) my outer sweep (v. lateralis) which are weaker than doing shoulder-width stance and could use some help. A word to the wise, if you want to really work this properly, leave the ego at the door and use less weight.

SS.II
Barbell Squat / Hack Squat
Set 1 : 165x20 / 185x20
Set 2 : 195x15 / 205x15
Set 3 : 215x10 / 235x12

Since the focus is quads and not whole leg, I go down to just at parallel, and for hacks make sure my feet are forward instead of directly under.

SS.III
Calf Press on Leg Press Machine / Dragon Flag
Set 1 : 215x20 / 13 Reps
Set 2 : 255x16 / 11 Reps
Set 3 : 305x15 / 10 Reps

• Session Length 00:32:28
• Actual Workout 00:39:48 - I must have been going really fast. I worked out longer than the total session. Don’t know how that works. must have hit 88mph.
• Wasted Time 00:00:00
• Rest Timer 00:03:51
• Weight Lifted 49540 lbs

Well, whaddya know? I got time left. I told myself that in case I get done in less than an hour, I do cardio.

Treadmil

• Calorie : 126.0 CAL
• Distance: 0.98 mile
• Speed : 3.2 mph
• Lap/Rep : 3.9 Laps
• Duration : 00:20:00

Not too fast, but I wouldn’t want to after legs. It was enough intensity to keep my hear rate at 70-75% Max.


Monday - after taking care of my appointments, I found myself coasting along. I thought that maybe I could get the next workout in, in between meetings and such. This would help me get more workouts and stay ahead to take best advantage of my last few days of CM. Of course with it being the middle of the day I need to include my wife or it ain’t happening. She said that we could workout together after she finished one thing.

famous last words…

I got myself ready; made my preworkout meal/shake instead of something else, then made and drank my preworkout.

Workout never happened. Might have been okay though. It was pretty intensive today (and my wife may have cut me off short of finishing); not that Sunday wasn’t intense - leg supersets, 20-10 reps each with little rest and decent weight. But he’s had me do more volume, certainly.



HCT Day #44: Chest, Shoulders
all supersets, pyramid up - reverse - pyramid down

SS.P.I
DB Incline Fly / DB Decline Bench Press
Set 1 : 25x20 / 25x20
Set 2 : 35x15 / 40x15
Set 3 : 50x10 / 60x10 - rest 120 seconds

DB Decline Bench Press / DB Incline Fly
Set 4 : 70x10 / 50x10
Set 5 : 50x15 / 35x15
Set 6 : 35x20 / 25x20

Since decline presses were first, I pushed for a higher weight and nailed a 1RM (calc’d). 93.33# (x2 DBs would be 186.66#)

SS.P.II
Bench Press Machine / Cable Mid Chest Crossovers
Set 1 : 95x20 / 29x20
Set 2 : 125x15 / 36x15
Set 3 : 155x10 / 46x10 - rest 90 seconds. That was the first time I went for 155# on the machine. Doesn’t sound like much, but for most of the pulleys, they feel heavier than the chart would indicate. new calc’d 1RM 206.66#.

Cable Mid Chest Crossovers / Bench Press Machine
Set 4 : 46x10 / 155x10
Set 5 : 36x15 / 125x15
Set 6 : 29x20 / 95x20

SS.P.III
Barbell Up Right Row / DB two-arm front raise
Set 1 : 65x20 / 30x20
Set 2 : 75x15 / 35x15
Set 3 : 95x10 / 45x10 (used a KB on front raise here, hard to do the ten reps) - rest 90 seconds

DB two-arm front raise / Barbell Up Right Row
Set 4 : 45x10 / 95x10
Set 5 : 35x15 / 75x15
Set 6 : 30x20 / 65x20

Gotta be careful on the upright rows. I used an EZ bar (kinda normal to do so) and left my hands moderately loose to allow my wrists to just hang and not to put undue pressure on them. Honestly, a low cable with separate handles might be the safest, but I stuck to the bar as prescribed. The only reason I mention it is that I used to have problems, when I did them more often, before I saw one of those Jeff Cavaliere caution videos.

SS.P.IV
Barbell seated Military Press Behind Neck / DB Seated Side Lateral Raise
Set 1 : 65x20 / 15x20
Set 2 : 75x15 / 15x15
Set 3 : 85x10 / 20x10 - rest 90 seconds

DB Seated Side Lateral Raise / Barbell seated Military Press Behind Neck
Set 4 : 25x10 / 85x10
Set 5 : 20x15 / 75x12,3
Set 6 : 15x20 / 65x15, 5

On the last two sets I had failed out, rested the bar and went back to finish the set. I felt fresher on the laterals here and was able to do more weight without swinging it. I leaned forward a little so that I could do the lateral in the way the joint wants to move, not rotating in, but straight up or even out just a little. (Jeff Cavaliere tip). The split and reversal of the exercises just goes to show that you can’t expect to accomplish the same capacity backwards and forwards. You need to adjust. If I had dropped another 5#, maybe 10# from the bar on the Mil.Presses I may have just completed my reps without having to rerack.

• Session Length 01:11:42 - totally different form the prior workout. Sweating buckets - so that counts as cardio, right?
• Actual Workout 00:50:20
• Wasted Time 00:00:00
• Rest Timer 00:10:26
• Weight Lifted 38185 lbs - good volume for a non-leg and non-back day

I had to modify a couple of the exercises on my app routine as it appears Kris edited some of these since I last did this workout. Maybe he changed it on the reboot and I just didn’t catch the change.

Weight is staying between 186# & 188# with a lean mass right within a few decimals of 155# up or down. We'll be doing an overall result soon.

[InfiniteRecomp]

I didn’t post my last few workouts last week. It was week 7. I had one pill leftover on Thursday. Popped that one pre-workout. Never leave any CLEAR MUSCLE on the table.



starting weight : 187.2# @ 17.7% = 154.1# LBM

June average weight 185.9# @ 17.2% working on desperately losing a few pounds
July average weight 186.9# @ 17.0% pretty much gave up on dropping pounds - got too hangry.
August thus far average 187.9# @ 17.5% embracing the fluff.

ending weight (4 days post): 189.2# @ 17.7% = 155.7# LBM

overall increase 1.6# LBM. I gotta get you some measurements, too.

Potentially interesting differences from workout logs:

Just a sampling - all numbers are calculated 1RM from my app.

Bench Press Machine, 186.66# on 3 July to 206.66# on 14 August
Narrow Stance Leg Press, 500# - no change (only have done twice)
Hack Squat, 303.33# on 2 July to 329# on 12 August
Calf Press, 300# on 29 May, 408.5# on 18 June, 442.5# on 2 July, 457.5# on 12 August


Some are a little difficult to track as Kris changes the exercises all around constantly.

DB Incline Fly, 66.66# no change.
DB Decline Press, 80# on 19 June to 93.33# on 14 August


Suffice it to say, there have been lifting gains strength and hypertrophy. Will measure shortly, including my waistline

[yoojungl]

Great job with your progress! It's awesome to see that you've made some lean gains