| Mentzer HD-1 (Modified) Cycles 17 thru 20 | |||||||||||||||
| Work Out | Exerscise | Cycle | 17 | 18 | 19 | 20 | |||||||||
| 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 | Mon. 12-14-98 | Mon. 12-21-98 | Mon. 12-28-98 | Mon. 01-04-99 | |||||||||||
| Flat Dumbell Flies | SuperSet | 6-10 | 173.0 | 75 | 12.0 | 176.0 | 75 | 13.0 | 177.0 | 75 | 13.0 | 179.0 | 75 | 13.0 | |
| Incline Press | 1-3 | 220.0 | 35 | 4.0 | 225.0 | 35 | 1.5 | 225.0 | 35 | 2.5 | 227.0 | 35 | 5.5 | ||
| Close Grip, Palms Down Pull Down | 6-10 | 185.0 | 60 | 11.0 | 190.0 | 60 | 12.0 | 192.5 | 60 | 10.0 | 193.5 | 60 | 11.0 | ||
| Reguar Deadlift | 5-8 | 367.0 | 40 | 10.0 | 370.0 | 40 | 8.0 | 378.0 | 40 | 7.0 | 380.0 | 40 | 9.0 | ||
| Crunch 1 | 8-12 | 89.0 | 90 | 22.0 | 91.0 | 90 | 17.0 | 95.0 | 90 | 18.0 | 100.0 | 90 | 21.0 | ||
| b | Wed. 12-16-98 | Wed. 12-23-98 | Wed. 12-30-98 | Wed. 01-06-99 | |||||||||||
| Leg Extension | SuperSet | 8-15 | 276.0 | 55 | 12.5 | 279.5 | 55 | 12.0 | 282.0 | 55 | 12.0 | 284.5 | 55 | 12.0 | |
| Squats | 8-15 | 310.0 | 80 | 19.0 | 315.0 | 80 | 16.0 | 320.0 | 80 | 15.0 | 325.0 | 80 | 16.0 | ||
| Toe Raise | 12-20 | 210.0 | 70 | 21.0 | 215.0 | 70 | 21.0 | 220.0 | 70 | 22.0 | 225.0 | 70 | 21.0 | ||
| Hanging Leg Lifts | 8-12 | 54.0 | 65 | 17.5 | 75.0 | 65 | 16.0 | 76.0 | 65 | 13.0 | 78.0 | 65 | 15.0 | ||
| c | Fri. 12-18-98 | Fri. 12-25-98 | Fri. 01-08-99 | ||||||||||||
| Dumbell Laterals | 6-10 | ||||||||||||||
| Bent Over Dumbell Laterals | 6-10 | ||||||||||||||
| Military Press | 6-10 | 154.0 | 65 | 11.0 | 160.0 | 65 | 9.0 | 162.0 | 65 | 9.5 | 165.0 | 65 | 9.5 | ||
| Curl (Straight Bar) | 6-10 | 115.5 | 70 | 9.5 | 118.0 | 70 | 9.0 | 118.5 | 70 | 10.0 | 120.5 | 70 | 10.5 | ||
| Tricep Pressdown | SuperSet | 6-10 | 117.5 | 60 | 11.0 | 120.0 | 60 | 11.0 | 121.0 | 60 | 10.0 | 122.0 | 60 | 12.0 | |
| Dips | 3-5 | 99.0 | 45 | 7.0 | 109.0 | 45 | 7.0 | 110.0 | 45 | 5.5 | 115.0 | 45 | 5.5 | ||
| Crunch - Incline | 8-12 | 54.0 | 110 | 11.0 | 55.0 | 110 | 11.0 | 76.0 | 110 | 13.0 | 78.0 | 110 | 14.0 | ||
| d | Mon. 12-21-98 | Mon. 12-28-98 | Mon. 01-11-99 | ||||||||||||
| Leg Extension (static hold) | SuperSet | 1 Long | |||||||||||||
| Deep Squats | 8-15 | ||||||||||||||
| Toe Raise | 12-20 | ||||||||||||||
| Reverse Crunch | 8-12 | ||||||||||||||