| Mentzer HD-1 (Modified) Cycles 13 thru 16 | |||||||||||||||
| Work Out | Exerscise | Cycle | 13 | 14 | 15 | 16 | |||||||||
| 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. 11-13-98 | Fri. 11-20-98 | Fri. 11-27-98 | Mon. 12-07-98 | |||||||||||
| Flat Dumbell Flies | SuperSet | 6-10 | 165.0 | 75 | 12.0 | 167.0 | 75 | 12.0 | 170.0 | 75 | 12.0 | 172.0 | 75 | 13.0 | |
| Incline Press | 1-3 | 230.0 | 35 | 2.5 | 210.0 | 35 | 4.0 | 215.0 | 35 | 5.0 | 218.0 | 35 | 4.0 | ||
| Close Grip, Palms Down Pull Down | 6-10 | 175.0 | 60 | 10.5 | 177.5 | 60 | 10.0 | 180.0 | 60 | 10.0 | 182.5 | 60 | 11.0 | ||
| Reguar Deadlift | 5-8 | 355.0 | 40 | 8.0 | 357.0 | 40 | 9.0 | 360.0 | 40 | 9.0 | 365.0 | 40 | 8.0 | ||
| Crunch 1 | 8-12 | 156.0 | 90 | 16.0 | 158.0 | 90 | 14.0 | 86.0 | 90 | 19.0 | 87.0 | 90 | 21.0 | ||
| b | Mon. 11-16-98 | Mon. 11-23-98 | Wed. 12-02-98 | Wed. 12-09-98 | |||||||||||
| Leg Extension | SuperSet | 8-15 | 265.0 | 55 | 12.0 | 270.0 | 55 | 12.5 | 273.0 | 55 | 12.0 | 275.0 | 55 | 12.0 | |
| Squats | 8-15 | 296.0 | 80 | 14.5 | 301.0 | 80 | 16.0 | 302.0 | 80 | 14.0 | 305.0 | 80 | 16.0 | ||
| Toe Raise | 12-20 | 185.0 | 70 | 22.0 | 190.0 | 70 | 21.0 | 195.0 | 70 | 20.0 | 200.0 | 70 | 22.0 | ||
| Hanging Leg Lifts | 8-12 | 37.5 | 65 | 20.0 | 47.0 | 65 | 19.0 | 52.0 | 65 | 15.0 | 49.0 | 65 | 13.0 | ||
| c | Wed. 11-18-98 | Wed. 11-25-98 | Fri. 12-04-98 | Fri. 12-11-98 | |||||||||||
| Dumbell Laterals | 6-10 | 67.0 | 60 | 10.0 | 70.0 | 60 | 10.0 | 71.0 | 60 | 10.0 | 73.0 | 60 | 11.0 | ||
| Bent Over Dumbell Laterals | 6-10 | 67.0 | 65 | 11.5 | 70.0 | 65 | 11.5 | 71.0 | 65 | 11.0 | 73.0 | 65 | 12.0 | ||
| Curl (Straight Bar) | 6-10 | 117.5 | 70 | 10.0 | 120.0 | 70 | 9.5 | 122.0 | 70 | 10.0 | 113.5 | 70 | 9.5 | ||
| Tricep Pressdown | SuperSet | 6-10 | 108.5 | 60 | 11.0 | 110.0 | 60 | 11.0 | 112.5 | 60 | 11.5 | 115.0 | 60 | 11.5 | |
| Dips | 3-5 | 60.0 | 45 | 7.5 | 66.0 | 45 | 8.0 | 86.0 | 45 | 8.0 | 89.0 | 45 | 10.0 | ||
| Crunch - Incline | 8-12 | 35.0 | 110 | 15.5 | 47.0 | 110 | 18.0 | 49.0 | 110 | 12.0 | 51.0 | 110 | 15.0 | ||