Anti-Bodybuilding Hypertrophy II
Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=307hyper2
http://garbes.us/Muscle_Revolution_2008/mmr2008.htm
Day 1[1] Date Sets/Reps Rest Weight Day 9[2] Date Sets/Reps Rest Weight Day 17[3] Date Sets/Reps Rest Weight
Flat DB Bench Press 03/10/08 3 x 5 @ 7RM 60 sec. 85 Flat DB Bench Press 03/18/08 3 x 5 @ 7RM 60 sec. 90 Flat DB Bench Press 03/26/08 3 x 5 @ 7RM 60 sec. 95
Decline BB Bench Press[4] 03/10/08 3 x 5 @ 7RM 60 sec. 195 Decline BB Bench Press[5] 03/18/08 3 x 5 @ 7RM 60 sec. 205 Decline BB Bench Press[6] 03/26/08 3 x 5 @ 7RM 60 sec. 210
Seated Cable Rows 03/10/08 3 x 5 @ 7RM 60 sec. 160 Seated Cable Rows 03/18/08 3 x 5 @ 7RM 60 sec. 170 Seated Cable Rows 03/26/08 3 x 5 @ 7RM 60 sec. 180
Bentover BB Rows[7] 03/10/08 3 x 5 @ 7RM 60 sec. 115 Bentover BB Rows[8] 03/18/08 3 x 5 @ 7RM 60 sec. 120 Bentover BB Rows[9] 03/26/08 3 x 5 @ 7RM 60 sec. 125
Day 3[10]   Sets/Reps Rest Weight Day 11[11]   Sets/Reps Rest Weight Day 19[12]   Sets/Reps Rest Weight
Partial BB Deadlifts 03/12/08 4 x 12 @ 15RM 75 sec. 145 Partial BB Deadlifts 03/20/08 4 x 12 @ 15RM 75 sec. 155 Partial BB Deadlifts 03/28/08 4 x 12 @ 15RM 75 sec. 160
Back machine Crunches 03/12/08 4 x 12 @ 15RM 75 sec. 10 Back machine Crunches 03/20/08 4 x 12 @ 15RM 75 sec. 15 Back machine Crunches 03/28/08 4 x 12 @ 15RM 75 sec. 15
Leg Press Calf Raises 03/12/08 4 x 12 @ 15RM 75 sec. 140 Leg Press Calf Raises 03/20/08 4 x 12 @ 15RM 75 sec. 150 Leg Press Calf Raises 03/28/08 4 x 12 @ 15RM 75 sec. 160
Bicep BB Curls 03/12/08 4 x 12 @ 15RM 75 sec. 55 Bicep BB Curls 03/20/08 4 x 12 @ 15RM 75 sec. 60 Bicep BB Curls 03/28/08 4 x 12 @ 15RM 75 sec. 65
Day 5[13]   Sets/Reps Rest Weight Day 13[14]   Sets/Reps Rest Weight Day 21[15]   Sets/Reps Rest Weight
Standing Military Press 03/14/08 3 x 12 @ 15RM 75 sec. 70 Standing Military Press 03/22/08 3 x 12 @ 15RM 75 sec. 75 Standing Military Press 03/30/08 3 x 12 @ 15RM 75 sec. 80
Chin-Ups 03/14/08 3 x 12 @ 15RM 75 sec. BW Chin-Ups 03/22/08 3 x 12 @ 15RM 75 sec. 5 Chin-Ups 03/30/08 3 x 12 @ 15RM 75 sec. 7.5
Triceps Dips 03/14/08 3 x 12 @ 15RM 75 sec. 45 Triceps Dips 03/22/08 3 x 12 @ 15RM 75 sec. 50 Triceps Dips 03/30/08 3 x 12 @ 15RM 75 sec. 55
Upright Rows 03/14/08 3 x 12 @ 15RM 75 sec. 65 Upright Rows 03/22/08 3 x 12 @ 15RM 75 sec. 70 Upright Rows 03/30/08 3 x 12 @ 15RM 75 sec. 75
Day 7[16]   Sets/Reps Rest Weight Day 15[17]   Sets/Reps Rest Weight Day 23[18]   Sets/Reps Rest Weight
Back Squats w/ full ROM[19] 03/16/08 6 x 5 @ 7RM 60 sec. 135 Back Squats w/ full ROM[20] 03/24/08 6 x 5 @ 7RM 60 sec. 145 Back Squats w/ full ROM[21] 04/01/08 6 x 5 @ 7RM 60 sec. 150
Decline Bench Crunches[22] 03/16/08 6 x 5 @ 7RM 60 sec. 10 Decline Bench Crunches[23] 03/24/08 6 x 5 @ 7RM 60 sec. 12.5 Decline Bench Crunches[24] 04/01/08 6 x 5 @ 7RM 60 sec. 15
Callf raise on Squat Machine[25] 03/16/08 6 x 5 @ 7RM 60 sec. 200 Callf raise on Squat Machine[26] 03/24/08 6 x 5 @ 7RM 60 sec. 210 Callf raise on Squat Machine[27] 04/01/08 6 x 5 @ 7RM 60 sec. 230
Day 25[28]   Sets/Reps Rest Weight Day 33[29]   Sets/Reps Rest Weight Day 41[30]   Sets/Reps Rest Weight
Standing Military Press 04/03/08 3 x 5 @ 7RM 60 sec. 95 Standing Military Press 04/11/08 3 x 5 @ 7RM 60 sec. 100 Standing Military Press Injury :( 3 x 5 @ 7RM 60 sec. +2.5%
Pulls Ups 04/03/08 3 x 5 @ 7RM 60 sec. 15 Pulls Ups 04/11/08 3 x 5 @ 7RM 60 sec. 17.5 Pulls Ups Injury :( 3 x 5 @ 7RM 60 sec. +2.5%
Triceps Dips 04/03/08 3 x 5 @ 7RM 60 sec. 55 Triceps Dips 04/11/08 3 x 5 @ 7RM 60 sec. 57.5 Triceps Dips Injury :( 3 x 5 @ 7RM 60 sec. +2.5%
Upright Rows 04/03/08 3 x 5 @ 7RM 60 sec. 95 Upright Rows 04/11/08 3 x 5 @ 7RM 60 sec. 95 Upright Rows Injury :( 3 x 5 @ 7RM 60 sec. +2.5%
Day 27[31]   Sets/Reps Rest Weight Day 35[32]   Sets/Reps Rest Weight Day 43[33]   Sets/Reps Rest Weight
Back Squats w/ full ROM[34] 04/05/08 4 x 12 @ 15RM 75 sec. 115 Back Squats w/ full ROM[35] 04/13/08 4 x 12 @ 15RM 75 sec. Injury :([36] Back Squats w/ full ROM[37] Injury :( 4 x 12 @ 15RM 75 sec. +2.5%
Standing Cable Crunches[38] 04/05/08 4 x 12 @ 15RM 75 sec. 60 Standing Cable Crunches[39] 04/13/08 4 x 12 @ 15RM 75 sec. Injury :([40] Standing Cable Crunches[41] Injury :( 4 x 12 @ 15RM 75 sec. +2.5%
Seated Calf Raise Machine[42] 04/05/08 4 x 12 @ 15RM 75 sec. 120 Seated Calf Raise Machine[43] 04/13/08 4 x 12 @ 15RM 75 sec. Injury :([44] Seated Calf Raise Machine[45] Injury :( 4 x 12 @ 15RM 75 sec. +2.5%
Bicep Chin Ups 04/05/08 4 x 12 @ 15RM 75 sec. BW Bicep Chin Ups 04/13/08 4 x 12 @ 15RM 75 sec. Injury :([46] Bicep Chin Ups Injury :( 4 x 12 @ 15RM 75 sec. +2.5%
Day 29[47]   Sets/Reps Rest Weight Day 37[48]   Sets/Reps Rest Weight Day 45[49]   Sets/Reps Rest Weight
Flat DB Bench Press 04/07/08 3 x 12 @ 15RM 75 sec. 65 Flat DB Bench Press 04/15/08 3 x 12 @ 15RM 75 sec. 70 Flat DB Bench Press Injury :( 3 x 12 @ 15RM 75 sec. +2.5%
Decline BB Bench Press[50] 04/07/08 3 x 12 @ 15RM 75 sec. 155 Decline BB Bench Press[51] 04/15/08 3 x 12 @ 15RM 75 sec. 160 Decline BB Bench Press[52] Injury :( 3 x 12 @ 15RM 75 sec. +2.5%
Seated Cable Rows 04/07/08 3 x 12 @ 15RM 75 sec. 140 Pulls Ups 04/15/008 3 x 12 @ 15RM 75 sec. BW Seated Cable Rows Injury :( 3 x 12 @ 15RM 75 sec. +2.5%
Bentover BB Rows[53] 04/07/08 3 x 12 @ 15RM 75 sec. 80 Upright Rows[54] 04/15/08 3 x 12 @ 15RM 75 sec. 70 Upright Rows[55] Injury :( 3 x 12 @ 15RM 75 sec. +2.5%
Day 31[56]   Sets/Reps Rest Weight Day 39[57]   Sets/Reps Rest Weight Day 47[58]   Sets/Reps Rest Weight
BB Deadlifts 04/09/08 6 x 5 @ 7RM 60 sec. 145 Pulls Ups[59] 04/17/08 6 x 5 @ 7RM 60 sec. BW Pulls Ups[60] Injury :( 6 x 5 @ 7RM 60 sec. +2.5%
Back machine Crunches 04/09/08 6 x 5 @ 7RM 60 sec. 15 Decline Hammer Curls[61] 04/17/08 6 x 5 @ 7RM 60 sec. 35 BB Bicep Curls[62] Injury :( 6 x 5 @ 7RM 60 sec. +2.5%
Calf raise on Squat Machine[63] 04/09/08 6 x 5 @ 7RM 60 sec. 230 Hanging Pike[64] 04/17/08 6 x 5 @ 7RM 60 sec. BW Hanging Pike[65] Injury :( 6 x 5 @ 7RM 60 sec. +2.5%
          Seated Calf Raise Machine[66] 04/17/08 6 x 5 @ 7RM 60 sec. 230 Seated Calf Raise Machine[67] Injury :( 6 x 5 @ 7RM 60 sec. +2.5%
[1]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[2]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[3]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[4]
20 to 30-degree decline
[5]
20 to 30-degree decline
[6]
20 to 30-degree decline
[7]
Supinated Grip
[8]
Supinated Grip
[9]
Supinated Grip
[10]
Perform all of the exercises in a giant set, circuit fashion. Take a 75-sec. rest between sets.
[11]
Perform all of the exercises in a giant set, circuit fashion. Take a 60-sec. rest between sets.
[12]
Perform all of the exercises in a giant set, circuit fashion. Take a 60-sec. rest between sets.
[13]
Perform all of the exercises in a giant set, circuit fashion. Take a 75-sec. rest between sets.
[14]
Perform all of the exercises in a giant set, circuit fashion. Take a 75-sec. rest between sets.
[15]
Perform all of the exercises in a giant set, circuit fashion. Take a 75-sec. rest between sets.
[16]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[17]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[18]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[19]
Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).
[20]
Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).
[21]
Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).
[22]
If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
[23]
If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
[24]
If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
[25]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[26]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[27]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[28]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[29]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[30]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[31]
Perform all of the exercises in a giant set, circuit fashion. Take a 60-sec. rest between sets.
[32]
Perform all of the exercises in a giant set, circuit fashion. Take a 60-sec. rest between sets. Due lower back pain, I am liniting my choice of exercises to movements that does not strain the back too much
[33]
Perform all of the exercises in a giant set, circuit fashion. Take a 60-sec. rest between sets.
[34]
Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).
[35]
Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).
[36]
00p9311:
Back pain
[37]
Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).
[38]
If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
[39]
If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
[40]
00p9311:
Back pain
[41]
If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
[42]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[43]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[44]
00p9311:
Back pain
[45]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[46]
00p9311:
Back pain
[47]
Perform all of the exercises in a giant set, circuit fashion. Take a 75-sec. rest between sets.
[48]
Perform all of the exercises in a giant set, circuit fashion. Take a 75-sec. rest between sets.
[49]
Perform all of the exercises in a giant set, circuit fashion. Take a 75-sec. rest between sets.
[50]
20 to 30-degree decline
[51]
20 to 30-degree decline
[52]
20 to 30-degree decline
[53]
Supinated Grip
[54]
Supinated Grip
[55]
Supinated Grip
[56]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[57]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[58]
Complete all sets for a given exercise before continuing on to the next one.  Take a 60-sec. rest between each set.
[59]
00p9311:
Deadlift substitute due to lower back pain
[60]
00p9311:
Deadlift substitute due to lower back pain
[61]
00p9311:
Substituted due to lower back pain
[62]
00p9311:
Substituted due to lower back pain
[63]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[64]
00p9311:
Back machine crunches
substitute due to lower back pain
[65]
00p9311:
Back machine crunches
substitute due to lower back pain
[66]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.
[67]
If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.