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#21
04-02-2010, 09:04 AM
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Smart move on taking it down a notch on the hypertrophy days
 IT is always better to start light and have a long, productive phase than to start to heavy and short circuit the whole thing.
__________________
www.ultimate-hypertrophy.com Read the complete UHT Workout Program FREE! 
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#22
04-12-2010, 03:57 PM
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Yeah i think so too. I took it down on most of the exercises to allow more improvement over time instead of a huge struggle from the beggining that is just going to drain energy.
thursday - upper ht 45s rests cable seated close row - 6x 40kg 15rep cable side lat raise - 3x 5kg 8reps cable tri pushdown - 5x 30kg 15rep dumbell incline bench press - 6x 24kg 15rep db standing shoulder press - 6x 16kg 15rep incline hammer curl - 5x 20kg 15rep pull down curl grip - 6x 35kg 15rep rear let raise - 3x 14kg 8rep friday - lower strength 60s rests calf raise - 5x 90kg 10rep deadlift - 5x 55kg 5rep front squat - 5x 50kg 5rep machine leg curl - 5x 60kg 6rep swissball crunch - 5x 8kg 10rep
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#23
04-18-2010, 08:42 PM
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monday upper strength
60s rests pull ups - 3x 8rep 1x 7rep 1x5 rep sitting bar military press - 5x 30kg 6rep bb bench press - 5x 55kg 6rep bb bent over row - 5x 45kg 8rep lying tricep extension - 3x 24kg 8rep standing bicep curl - 25kg 8rep 28kg 8rep 2x 30kg 8rep tuesday lower ht 45s rests back squat - 6x 40kg 15rep bb standing calf raise - 6x 30kg 15rep db romanian deadlift - 4x 32kg 15rep 2x 28kg 15rep machine leg curl - 6x 35kg 15rep machine leg extension - 30kg 15rep 5x 25kg 15rep rope crunches - 6x 50kg 15rep thursday upper ht 45s rests cable seated close row - 6x 40kg 15rep cable side lat raise - 3x 5kg 8rep cable tricep pushdown - 6x 30kg 15rep db incline bench press - 6x 24kg 15rep db standing shoulder press - 6x 16kg 15rep incline hammer curl - 6x 20kg 15rep pull down curl grip - 6x 35kg 15rep rear lat raise - 3x 14kg 8rep
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#24
04-28-2010, 06:24 PM
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monday 19th upper body strength
60s rests pull up - 3x 8rep 6rep 4rep standing bar shoulder press - 5x 35kg 6rep bb bench press - 5x 55kg 6rep bb bent over row - 4x 45kg 8rep lying tricep ext - 4x 24kg 8rep standing bicep bb curl - 4x 35kg 8rep 20th tuesday lower body ht 45s rests back squat - 6x 40kg 15rep bb standing calf raise - 6x 30kg 15rep db romanian deadlift - 6x 28kg 15rep machine leg curl - 6x 35kg 15rep machine leg ext - 6x 25kg 15rep rope crunches - 6x 50kg 15rep 22 thursday upper ht 45s rests cable seated close row - 6x 40kg 15rep cable side lat raise - 3x 5kg 8rep cable tricep pushdown - 6x 30kg 15rep incline db press - 6x 24kg 15rep standing shoulder press 6x 16kg 15rep incline hammer curl - 6x 20kg 15rep pull down curl grip - 6x 35kg 15rep rear lat raise - 3x 14kg 8rep friday lower strength 60s rests calf raise - 5x 90kg 10rep dead lift - 5x 60kg 5rep front squat - 5x 50kg 5rep machine leg curl - 5x 60kg 6rep swiss ball crunch - 8kg 10rep 3x 9kg 10rep 10kg 10rep
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#25
04-28-2010, 06:29 PM
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monday upper strength
60s rests pull up - 4x 8rep 1x 6rep standing bar shoulder press - 5x 35kg 6rep bb bench press - 5x 55kg 6rep bb bentover row - 4x 45kg 8rep lying tricep ext - 4x 24kg 8rep standing bb bicep curl - 4x 35kg 8rep tuesday lower ht 45s rests back squat - 6x 40kg 15rep bb standing calf raise - 6x 30kg 15rep db romanian deadlift - 6x 28kg 15rep machine leg curl - 6x 35kg 15rep machine leg ext - 6x 25kg 15rep rope crunches - 6x 50kg 15rep
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#26
05-10-2010, 08:03 PM
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thursday upper ht
45s rests cable seated close row - 6x 40kg 15rep cable side lat raise - 3x 5kg 8rep cable tricep pushdowns - 6x 30kg 15rep db incline bench press - 6x 24kg 15rep standing db shoulder press - 6x 16kg 15rep incline hammer curl - 6x 20kg 15rep pull down curl grip - 6x 35kg 15rep rear lat raise - 3x 14kg 8rep upper strength 60s pull ups - 4x 8rep 1x 7rep bb bent over row - 4x 45kg 8rep standing bicep curl - 4x 35kg 8rep bb bench press - 5x 55kg 6rep lying tricep ext - 4x 24kg 8rep bar military press - 3x 35kg 6rep 1x 35kg 5rep after 1 weeks rest p3 of ht begins. weights and rest will go up slowly from now, volume will go down
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#28
05-26-2010, 11:06 PM
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upper strength
60s rests bb bench press 60kg 3x 6rep, 5rep, 4rep pull ups, 3x 8rep 2x 6rep standing shoulder press 38kg 4x 6rep, 5rep bb bent over row 45kg 4x 8rep standing bb bicep curl 35kg 4x 8rep lying tricep ext 24kg 4x 8rep ht upper 60s rests db incline bench press 32kg 4x 13rep, 12rep pull down curl grip 45kg 5x 13rep cable seated close row 50kg 5x 15rep incline hammer curl 28kg 4x 12rep, 11rep cable tricep pushdown 40kg 4x 13rep, 12rep standing db shoulder press 20kg 3x 13rep, 12rep, 11rep lower strength 60s rests front squat 50kg 5x 5rep dead lift 55kg 5x 5rep machine leg curl 60kg 5x 60kg swiss ball crunch 10kg 5x 10rep calf raise 90kg 5x 10rep upper strength 60s rests bb bench press 60kg 5x 6rep pull up 3x 8rep, 6rep, 5rep standing bb shoulder press 38kg 4x 6rep, 5rep bb bent over row 45kg 5x 8rep standing bb bicep curl 35kg 5x 8rep lying tricep ext 24kg 5x 8rep lower ht 60s rests db romanian deadlift 32kg 5x 15rep machine leg curl 40kg 5x 15rep bb standing calf raise 35kg 5x 15rep back squat 50kg 4x 15rep, 13rep rope crunches 60kg 5x 15rep upping the weight and rest times on the ht sessions and taking the sets down a notch each week.
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#29
06-08-2010, 03:45 PM
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upper ht
75s rests incline db press 36kg 4x 12rep db shoulder press 24kg 4x 12rep pull down curl grip 50kg 3x 13rep, 12rep cable seated row 55kg 4x 15rep incline hammer curl 32kg 4x 11rep cable tricep pushdowns 45kg 4x 12rep lower strength 60s rests front squat 55kg 5x 5rep dead lift 60kg 5rep, 65kg 4x 5rep machine leg curl 65kg 5x 6rep calf raise 100kg 5x 10rep swiss ball crunch 10kg 5x 10rep upper strength 60s rests bb bench press 60kg 4x 6rep, 5rep pull up 3x 8rep, 6rep, 5rep lying tricep ext 24kg 4x 8rep standing bar military press 38kg 5x 6rep bb bent over row 45kg 4x 8rep standing bb bicep curl 35kg 4x 8rep lower ht 75srests back squat 60kg 2x 15rep, 2x 13rep db romanian deadlift 36kg 3x 15rep, 13rep machine leg curl 50kg 3x 15rep, 13rep rope crunches 70kg 4x 15rep bb standing calf raise 40kg 4x 15rep upper ht 75s rests incline db press 40kg 2x 12rep, 11rep, 9rep pull down curl grip 55kg 3x 12rep, 10rep cable seated row 65kg 4x 15rep incline hammer curl 36kg 2x 11rep, 2x 9rep standing db shoulder press 28kg 3x 12rep, 10rep cable tricep pushdowns 50kg 12rep, 3x 10rep
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#30
06-19-2010, 02:50 PM
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upper strength
60s rests bb bench press 60kg 4x 6rep, 7rep pull ups 3x 8 rep, 7rep, 5rep bar military press 38kg 5x 6rep bb bent over row 4x 50kg 8rep standing bb bicep curl 35kg 4x 8rep lying tricep ext 24kg 4x 8rep lower ht 1.45s back squat 70kg, 10rep, 2x 8rep db romanian deadlift 40kg 2x 13rep, 11rep machine leg ext 35kg 2x 15rep, 12rep machine leg curl 55kg 2x 13rep, 10rep rope crunches 70kg 3x 15rep bb standing calf raise 50kg 2x 15rep, 13rep upper ht 1.45s cable seated close row 70kg 3x 15reps cable tricep pushdown 55kg 10rep, 2x 9rep db incline press 44kg 2x 11rep, 9rep db shoulder press 32kg 3x 10rep incline hammer curl 40kg 2x 9rep, 7rep pull down curl grip 60kg 3x 10rep strength upper 60s bb bench press 60kg 5x 6rep pull ups 4x 8rep, 7rep bb military press 40kg 4x 6rep bb bent over row 50kg 4x 8rep bb standing bicep curl 35kg 4x 8rep lying tricep ext 24kg 4x 8rep lower ht 2m back squat 80kg 2x 8rep, 6rep db romanian deadlift 44kg 3x 11rep machine leg curl 60kg 10rep, 2x 7rep machine leg ext 40kg 3x 12kg bb standing calf raise 60kg 3x 13rep rope crunches 75kg 3x 15rep upper ht 2m db incline press 48kg 3x 9rep pull down curl grip 65kg 10rep, 9rep, 8rep db shoulder press 36kg 10rep, 2x 8rep cable seated close row 75kg 3x 15rep incline hammer curl 40kg 9rep, 2x 8rep cable tricep pushdown 60kg 3x 9rep
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