| Mentzer HD-1 (Modified) Cycles 9 thru 12 | |||||||||||||||
| Work Out | Exerscise | Cycle | 9 | 10 | 11 | 12 | |||||||||
| 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. 10-08-98 | Thu. 10-15-98 | Fri. 10-30-98 | Fri. 11-06-98 | |||||||||||
| Flat Dumbell Flies | SuperSet | 6-10 | 165.0 | 70 | 10.5 | 167.0 | 75 | 12.0 | 160.0 | 75 | 13.0 | 162.0 | 75 | 11.0 | |
| Incline Press | 1-3 | 218.5 | 35 | 4.5 | 221.0 | 35 | 5.0 | 225.0 | 35 | 5.0 | 230.0 | 35 | 2.0 | ||
| Close Grip, Palms Down Pull Down | 6-10 | 162.5 | 60 | 10.0 | 165.0 | 60 | 10.0 | 170.0 | 60 | 10.5 | 172.5 | 60 | 10.0 | ||
| Reguar Deadlift | 5-8 | 377.0 | 70 | 7.0 | 379.0 | 40 | 4.0 | 350.0 | 40 | 8.0 | 352.0 | 40 | 8.0 | ||
| Crunch 1 | 8-12 | 147.0 | 100 | 14.0 | 149.0 | 90 | 13.0 | 152.0 | 90 | 14.0 | 154.0 | 90 | 20.0 | ||
| b | Sat. 10-10-98 | Sun. 10-18-98 | Mon. 11-02-98 | Mon. 11-09-98 | |||||||||||
| Leg Extension | SuperSet | 8-15 | 255.0 | 60 | 11.0 | 260.0 | 55 | 12.0 | 264.0 | 55 | 11.0 | 264.0 | 55 | 12.0 | |
| Squats | 8-15 | 306.0 | 90 | 14.0 | 311.0 | 80 | 17.0 | 291.0 | 80 | 16.5 | 221.0 | 80 | 25.0 | ||
| Toe Raise | 12-20 | 170.0 | 75 | 15.0 | 172.5 | 70 | 17.0 | 175.0 | 70 | 20.0 | 180.0 | 70 | 20.0 | ||
| Hanging Leg Lifts | 8-12 | 33.0 | 70 | 13.0 | 35.0 | 65 | 13.0 | 152.0 | 65 | 15.0 | 35.0 | 65 | 14.0 | ||
| c | Tue. 10-13-98 | Wed. 10-21-98 | Wed. 11-04-98 | Wed. 11-11-98 | |||||||||||
| Dumbell Laterals | 6-10 | 57.0 | 80 | 11.0 | 60.0 | 60 | 8.0 | 62.0 | 60 | 11.0 | 65.0 | 60 | 10.5 | ||
| Bent Over Dumbell Laterals | 6-10 | 57.0 | 70 | 11.0 | 60.0 | 65 | 10.0 | 62.0 | 65 | 11.0 | 65.0 | 65 | 12.5 | ||
| Curl (Straight Bar) | 6-10 | 112.0 | 90 | 8.5 | 114.0 | 70 | 9.0 | 115.0 | 70 | 10.0 | 116.5 | 70 | 10.0 | ||
| Tricep Pressdown | SuperSet | 6-10 | 103.5 | 60 | 11.0 | 105.0 | 60 | 9.0 | 107.0 | 60 | 11.0 | 107.5 | 60 | 11.0 | |
| Dips | 3-5 | 38.0 | 45 | 5.5 | 40.0 | 45 | 8.0 | 50.0 | 45 | 5.0 | 52.5 | 45 | 7.0 | ||
| Crunch - Incline | 8-12 | 77.0 | 100 | 17.0 | 0.0 | 0 | 0.0 | 77.0 | 110 | 10.0 | 33.0 | 110 | 14.0 | ||