| Mentzer HD-1 Cycles 1 thru 4 | |||||||||||||||
| Work Out | Exerscise | Cycle | 1 | 2 | 3 | 4 | |||||||||
| Goal Reps | Weight (Lbs) | Time Under Load (Sec) | Reps | Weight (Lbs) | Time Under Load (Sec) | Reps | Weight (Lbs) | Time Under Load (Sec) | Reps | Weight (Lbs) | Time Under Load (Sec) | Reps | |||
| a | Thu. 05-28-98 | Sat. 06-13-98 | Mon. 06-29-98 | Wed. 07-15-98 | |||||||||||
| Flat Dumbell Flies | SuperSet | 6-10 | 130.0 | 70 | 12.0 | 135.0 | 85 | 10.0 | 140.0 | 90 | 8.0 | 150.0 | 75 | 9.0 | |
| Incline Press | 1-3 | 190.0 | 20 | 3.0 | 200.0 | 30 | 3.0 | 205.0 | 20 | 3.0 | 210.0 | 25 | 3.0 | ||
| Close Grip, Palms Down Pull Down | 6-10 | 120.0 | 80 | 10.0 | 140.0 | 75 | 7.0 | 145.0 | 90 | 8.0 | 150.0 | 70 | 8.0 | ||
| Reguar Deadlift | 5-8 | 330.0 | 80 | 8.0 | 350.0 | 60 | 6.0 | 355.0 | 65 | 6.0 | 360.0 | 65 | 6.0 | ||
| Crunch 1 | 8-12 | 106.0 | 80 | 11.0 | 110.0 | 70 | 12.0 | 120.0 | 65 | 12.0 | 123.0 | 90 | 11.0 | ||
| b | Mon. 06-01-98 | Wed. 06-17-98 | Fri. 07-03-98 | Sun. 07-19-98 | |||||||||||
| Leg Extension | SuperSet | 8-15 | 250.0 | 45 | 8.0 | 252.5 | 50 | 10.0 | 255.0 | 60 | 10.0 | 257.5 | 60 | 10.0 | |
| Squats | 8-15 | 230.0 | 80 | 12.0 | 240.0 | 100 | 17.0 | 250.0 | 105 | 14.0 | 255.0 | 95 | 15.0 | ||
| Toe Raise | 12-20 | 200.0 | 90 | 6.0 | 215.0 | 85 | 9.0 | 215.0 | 70 | 13.0 | 160.0 | 95 | 15.0 | ||
| Hanging Leg Lifts | 8-12 | 1.0 | 65 | 8.0 | 1.0 | 80 | 8.0 | 1.0 | 110 | 11.0 | 1.0 | 110 | 13.0 | ||
| c | Fri. 06-05-98 | Sun. 06-21-98 | Tue. 07-07-98 | Thu. 07-23-98 | |||||||||||
| Dumbell Laterals | 6-10 | 60.0 | 40 | 4.0 | 50.0 | 70 | 7.0 | 50.0 | 80 | 8.0 | 50.0 | 80 | 10.0 | ||
| Bent Over Dumbell Laterals | 6-10 | 60.0 | 40 | 4.0 | 50.0 | 60 | 6.0 | 50.0 | 60 | 7.0 | 50.0 | 130 | 10.0 | ||
| Curl (Straight Bar) | 6-10 | 81.0 | 125 | 7.0 | 91.0 | 130 | 8.5 | 93.0 | 105 | 8.5 | 96.0 | 80 | 12.0 | ||
| Tricep Pressdown | SuperSet | 6-10 | 100.0 | 45 | 7.0 | 85.0 | 60 | 8.0 | 90.0 | 50 | 9.0 | 92.5 | 50 | 10.0 | |
| Dips | 3-5 | 1.0 | 60 | 7.0 | 1.0 | 70 | 8.0 | 1.0 | 65 | 10.0 | 20.0 | 50 | 4.0 | ||
| Crunch - Incline | 8-12 | 108.0 | 85 | 13.0 | 50.0 | 95 | 15.0 | 57.0 | 120 | 15.0 | 58.0 | 65 | 8.0 | ||
| d | Tue. 06-09-98 | Thu. 06-25-98 | Sat. 07-11-98 | Mon. 07-27-98 | |||||||||||
| Leg Extension (static hold) | SuperSet | 1 Long | 275.0 | 30 | 1.0 | 280.0 | 35 | 1.0 | 285.0 | 35 | 1.0 | 288.0 | 30 | 1.0 | |
| Deep Squats | 8-15 | 235.0 | 100 | 17.0 | 225.0 | 90 | 10.0 | 230.0 | 85 | 13.0 | 235.0 | 115 | 17.0 | ||
| Toe Raise | 12-20 | 210.0 | 80 | 8.0 | 220.0 | 85 | 9.0 | 225.0 | 85 | 9.0 | 170.0 | 70 | 15.0 | ||
| Reverse Crunch | 8-12 | 1.0 | 120 | 11.0 | 1.0 | 130 | 9.0 | 57.0 | 60 | 8.0 | 58.0 | 60 | 9.0 | ||