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Workout - DC - 2 November 2009

Chest, Back, Shoulders Triceps

Bench Press:
85kg x9 RP +3 RP +2

Weighted Pull Ups:
+12.5kg x4 RP +2 RP +1

Deadlifts:
200kg x4 (440lbs) <--- YEAD BUDDY!!

Seated Dumbbell Press:
35kg Dbs x7 RP +1 RP +1

Weighted Dips:
+30kg x3 RP +2 RP +1

Good Workout, very happy with the deadlift.

MHT Leg Workout - 28 October 09

Legs - MHT

Box Squats:

set 1: 140kg x5

set 2: 140kg x4

Leg Press:

set 1: 9 plates each side x5

set 2: 9 plates each side x6

Leg Curls:

set 1: lvl 15 x10

set 2: lvl 15 x7

set 3: lvl 15 x6

set 4: lvl 12 x20

Calves:

3 sets of 8-12

MHT Back Workout - 27 October 09

Back - MHT

Barbell Rows:

set 1: 160kg x4 (350lbs)

set 2: 160kg x4 Drop: 120kg x10

Deadlifts:

set 1: 195kg x5 (429lbs)

Straight Arm Pull Downs:

set 1: lvl 8 x10

set 2: lvl 8 x8

set 3: lvl 8 x6

set 4: lvl 8 x6

One Arm Cable Rows:

set 1: lvl 14 x12

set 2: lvl 14 x10

set 3: lvl 14 x10

set 4: lvl 14 x8

set 5: lvl 14 x11

New MHT Training Routine - 25 October 09

MHT - MAXIMUM HYPERTROPHY TRAINING

These are the MHT workouts i will be using for the next 4 weeks.

Day One: Chest

Incline Bench Press - 2 sets of 4-6 reps: Rest Pause on 2nd set

Flat Bench Press - 3 sets of 4-6 reps

Decline Bench press - 2 sets of 4-6 reps: Drop Set on 2nd set

Pec Dec Flyes - 5 sets of 8-12 reps: 30-45 second rests between sets

Calves - 3 sets of 8-12

Day Two: Back

Barbell Rows - 3 sets of 4-6 reps: Drop Set on 3rd set

Dead Lifts - 1 set of 4-6 reps

Straight Arm Pull Downs - 4 sets of 8-12 reps: 30-45 second rests between sets

One Arm Cable Rows - 5 sets of 8-12 reps: 30-45 second rests between sets

Day Three: Legs

Box Squats - 2 sets of 4-6 reps

Leg Press - 2 sets of 4-6 reps: Drop Set on 2nd set

Leg Curls - 4 sets of 8-12 reps: 30-45 second rests between sets

Leg Extensions - 3 sets of 8-12 reps:30-45 second rests between sets

Calves - 3 sets of 8-12

Day Four: Triceps & Biceps

Weighted Dips - 3 sets of 4-6 reps: Rest Pause on 3rd set

Decline Dumbbell Skull Crushers - 2 sets of 4-6 reps: Drop Set on 2nd set

Close Grip Bench Press /super set/ Cable Push Downs - 5 sets of 8-12 reps

Barbell Curls - 2 sets of 4-6 reps: Rest Pause on 2nd set

Hammer Curls - 2 sets of 4-6 reps: Drop Set on 2nd set

Cable Preacher Curls /super set/ Close Grip EZ Bar Curls - 5 sets of 8-12 reps

Day Five: Traps & Shoulders

Rack Pulls - 2 sets of 4-6 reps: Drop Set on 2nd set

Barbell Shrugs - 2 sets of 4-6 reps

Seated Dumbbell Shrugs - 5 sets of 8-12 reps: 30-45 second rests between sets

Standing Barbell Press - 2 sets of 4-6 reps: Rest Pause on 2nd set

Seated Lateral Raises - 4 sets of 8-12 reps: 30-45 second rests between sets

Bent Over DB Rear Delt Raises /super set/ Cable Rear Delt Flyes - 5 sets of 8-12 reps

MHT Shoulders & Traps Workout - 22 October 09

TRAPS & SHOULDERS - MHT

Rack Pulls
set 1: 230kg x4 PR (506lbs)
set 2: 230kg x3 Drop 180kg x10 drop 140kg x8

Barbell Shrugs
set 1: 150kg x10
set 2: 160kg x8

Seated DB Shrugs
set 1: 50kg DBs x15
set 2: x15
set 3: x15
set 4: x15

Standing Barbell Shoulder Press
set 1: 70kg x6 PR
set 2: 70kg x3 RP x.5

Seated Dumbbell Press
set 1: 37.5kg DBs x6 (82lbs)
set 2: x5

Superset: Seated Side Laterals/// Rear delt raises
4 sets 8-12 reps

MHT Leg Workout - 21st October 09

LEGS - MHT

Box Squats
set 1: 140kg x4
set 2: 140kg x4

Leg Press
set 1: 8 plates a side x9
set 2: 8.5plates a side x6 Drop 6 plates x10

Leg Curls
set 1: lvl 16 x10
set 2: lvl 16 x8
set 3: lvl 16 x7
set 4: lvl 12 x20

Calves
calf press 3 sets 8-12

MHT Back Workout - 20th October 09

BACK - MHT

Barbell Rows
set 1: 155kg x6
set 2: 155kg x6 Drop 115kg x10

Deadlifts
set 1: 190kg x6 PR (418lbs)

Lat Pull Downs
set 1: lvl 19 x12
set 2: lvl 19 x10
set 3: lvl 20 x6
set 4: lvl 20 x4

One Arm Dumbbell Rows
set 1: 50kg DBs x15
set 2: x15
set 3: x15
set 4: Right Arm: 20 reps Left Arm: 30 reps

Maximum Hypertrophy Training is AWESOME! seeing some incredible results in such a short time!

MHT Chest Workout - 19th October 09

CHEST - MHT

Bench Press
set 1: 95kg x3
set 2: 95kg x3 RP x1

Incline Barbell Press
set 1: 90kg x2
set 2: 90kg x2

Decline Barbell Press
set 1: 100kg x3 PR
set 2: 100kg x2 Drop 80kg x4 Drop 60kg x10

Low Incline Flyes
set 1: 35kg Dbs x8
set 2: 35kg Dbs x6
set 3: 35kg Dbs x4
set 4: 35kg Dbs x3 Drop 15kg Dbs x10

BW Dips
set 1: BW x10
set 2: BW x7

MHT Triceps & Biceps Workout - 16 October 09

TRICEPS & BICEPS - MHT

Triceps

Close Grip Bench Press
set 1: 90kg x4
set 2: 90kg x3

Skull Crushers
set 1: 45kg x5 PR
set 2: 45kg x5

Overhead EZ Bar Extensions
set 1: 35kg x8
set 2: 35kg x8

Cable Push Downs
set 1: lvl 9x12
set 2: lvl 9x8
set 3: lvl 9x7
set 4: lvl 9x6

BW Dips
set 1: BW x7

Biceps

Barbell Curls
set 1: 65kg x6 PR
set 2: 65kg x5 Rp x2 RP x1

Close Grip EZ Bar Curls
set 1: 50kg x6
set 2: 50kg x5 Drop 30kg x10

Pinwheel Curls
set 1: 40kg DBS x6.5

Cable Preacher Curls
set 1: lvl 13 x12
set 2: lvl 13 x10
set 3: lvl 13 x8
set 4: lvl 13 x6 + 14 half reps (HOLY BURN!!)