| Mentzer HD-1 Cycles 5 thru 8 | |||||||||||||||
| Work Out | Exerscise | Cycle | 5 | 6 | 7 | 8 | |||||||||
| 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 | Fri. 07-31-98 | Sun. 08-16-98 | Wed. 09-02-98 | Wed. 09-23-98 | |||||||||||
| Flat Dumbell Flies | SuperSet | 6-10 | 155.0 | 70 | 9.0 | 155.0 | 95 | 9.0 | 160.0 | 80 | 9.0 | 160.0 | 80 | 12.0 | |
| Incline Press | 1-3 | 213.0 | 30 | 3.0 | 216.0 | 35 | 3.0 | 216.5 | 35 | 3.0 | 216.5 | 40 | 4.0 | ||
| Close Grip, Palms Down Pull Down | 6-10 | 153.0 | 75 | 8.0 | 155.0 | 75 | 8.0 | 157.5 | 70 | 8.5 | 160.0 | 60 | 10.0 | ||
| Reguar Deadlift | 5-8 | 365.0 | 65 | 6.0 | 370.0 | 65 | 6.0 | 372.0 | 40 | 4.0 | 372.0 | 70 | 7.0 | ||
| Crunch 1 | 8-12 | 128.0 | 90 | 11.0 | 133.0 | 100 | 10.0 | 138.0 | 100 | 10.0 | 139.0 | 90 | 12.0 | ||
| b | Tue. 08-04-98 | Thu. 08-20-98 | Fri. 09-11-98 | Sun. 09-27-98 | |||||||||||
| Leg Extension | SuperSet | 8-15 | 260.0 | 55 | 10.0 | 262.5 | 60 | 10.0 | 250.0 | 70 | 10.0 | 252.5 | 60 | 11.0 | |
| Squats | 8-15 | 260.0 | 110 | 17.0 | 280.0 | 100 | 13.0 | 281.0 | 105 | 14.0 | 301.0 | 80 | 16.0 | ||
| Toe Raise | 12-20 | 172.8 | 75 | 15.0 | 177.5 | 70 | 20.0 | 160.0 | 85 | 17.0 | 165.0 | 75 | 15.0 | ||
| Hanging Leg Lifts | 8-12 | 22.0 | 60 | 10.0 | 25.0 | 75 | 8.0 | 25.0 | 85 | 10.0 | 27.5 | 75 | 12.0 | ||
| c | Sat. 08-08-98 | Mon. 08-24-98 | Tue. 09-15-98 | Thu. 10-01-98 | |||||||||||
| Dumbell Laterals | 6-10 | 52.5 | 80 | 8.0 | 55.0 | 80 | 8.0 | 50.0 | 95 | 10.0 | 55.0 | 80 | 11.0 | ||
| Bent Over Dumbell Laterals | 6-10 | 52.5 | 95 | 9.0 | 55.0 | 80 | 9.0 | 50.0 | 85 | 11.0 | 55.0 | 70 | 13.0 | ||
| Curl (Straight Bar) | 6-10 | 109.0 | 90 | 6.5 | 111.0 | 90 | 6.5 | 111.0 | 80 | 7.5 | 111.0 | 90 | 8.0 | ||
| Tricep Pressdown | SuperSet | 6-10 | 100.0 | 45 | 8.0 | 100.0 | 50 | 9.0 | 100.0 | 55 | 9.0 | 102.5 | 60 | 10.0 | |
| Dips | 3-5 | 25.0 | 50 | 7.0 | 33.0 | 45 | 5.0 | 35.0 | 45 | 4.0 | 35.0 | 45 | 5.5 | ||
| Crunch - Incline | 8-12 | 60.0 | 85 | 9.0 | 67.0 | 110 | 12.0 | 69.0 | 100 | 12.0 | 72.0 | 100 | 17.0 | ||
| d | Wed. 08-12-98 | Sat. 08-29-98 | Sat. 09-19-98 | Mon. 10-05-98 | |||||||||||
| Leg Extension (static hold) | SuperSet | 1 Long | 290.0 | 35 | 1.0 | 292.5 | 40 | 1.0 | 283.0 | 45 | 1.0 | 285.0 | 35 | 1.0 | |
| Deep Squats | 8-15 | 265.0 | 115 | 17.0 | 280.0 | 100 | 16.0 | 231.0 | 100 | 16.0 | 251.0 | 120 | 20.0 | ||
| Toe Raise | 12-20 | 175.0 | 75 | 16.0 | 180.0 | 70 | 15.0 | 162.5 | 95 | 17.0 | 167.5 | 90 | 19.0 | ||
| Reverse Crunch | 8-12 | 60.0 | 70 | 15.0 | 67.0 | 90 | 16.0 | 69.0 | 105 | 18.0 | 72.0 | 170 | 21.0 | ||