Anti-Bodybuilding Hypertrophy I

http://garbes.us/Muscle_Revolution_2008/mmr2008.htm

Original Article Can be Found on T-Nation @ http://www.t-nation.com/findArticle.do?article=244anti2

Day 1 (80% of 1RM)

Date

Sets/Reps

Rest

1RM

Weight

Day 9 (80% of 1RM)

Date

Sets/Reps

Rest

1RM

Weight

Day 17 (80% of 1RM)

Date

Sets/Reps

Rest

1RM

Weight

Flat BB Bench Presses

1/22/2008

10 x 3

60 sec.

80%

185

Flat BB Bench Presses

1/30/2008

10 x 4

60 sec.

80%

185

Flat BB Bench Presses

2/7/2008

10 x 5

60 sec.

80%

185

BB Rows

1/22/2008

10 x 3

60 sec.

80%

125

BB Rows

1/30/2008

10 x 4

60 sec.

80%

125

BB Rows

2/7/2008

10 x 5

60 sec.

80%

125

Barbell Curls

1/22/2008

10 x 3

60 sec.

80%

95

Incline Hammer Curls

1/30/2008

10 x 4

60 sec.

80%

30

Barbell Curls

2/7/2008

10 x 5

60 sec.

80%

95

EZ Bar Tricep Extention

1/22/2008

10 x 3

60 sec.

80%

55

Triceps Press down

1/30/2008

10 x 4

60 sec.

80%

140

EZ Bar Tricep Extention

2/7/2008

10 x 5

60 sec.

80%

55

Day 3 (60% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 11 (65% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 19 (70% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

BB Front Squats

1/24/2008

5 x 10

60 sec.

60%

95

BB Front Squats

2/1/2008

5 x 10

60 sec.

65%

95

BB Front Squats

2/9/2008

5 x 10

60 sec.

70%

105

Hanging Pikees

1/24/2008

5 x 10

60 sec.

60%

122

Hanging Pikes

2/1/2008

5 x 10

60 sec.

65%

122

Hanging Pikes

2/9/2008

5 x 10

60 sec.

70%

122

Standing Calf Raises

1/24/2008

5 x 10

60 sec.

60%

115

Standing Calf Raises

2/1/2008

5 x 10

60 sec.

65%

115

Standing Calf Raises

2/9/2008

5 x 10

60 sec.

70%

135

Reverse Crunch

1/24/2008

5 x 10

60 sec.

60%

122

Reverse Crunch

2/1/2008

5 x 10

60 sec.

65%

122

 

 

 

 

 

 

Day 5 (60% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 13 (65% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 21 (70% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Dips

1/26/2008

5 x 10

60 sec.

60%

35

Dips

2/3/2008

5 x 10

60 sec.

65%

45

Dips

2/11/2008

5 x 10

60 sec.

70%

50

Chin-Ups

1/26/2008

5 x 10

60 sec.

60%

10

Chin-Ups

2/3/2008

5 x 10

60 sec.

65%

10

Chin-Ups

2/11/2008

5 x 10

60 sec.

70%

12.5

Day 7 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 15 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 23 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Deadlifts

1/28/2008

10 x 3

60 sec.

80%

145

Deadlifts

2/5/2008

10 x 4

60 sec.

80%

145

Deadlifts

2/13/2008

10 x 5

60 sec.

80%

145

Seated Calf Raises

1/28/2008

10 x 3

60 sec.

80%

140

Seated Calf Raises

2/5/2008

10 x 4

60 sec.

80%

140

Seated Calf Raises

2/13/2008

10 x 5

60 sec.

80%

140

Decline Sit-Ups

1/28/2008

10 x 3

60 sec.

80%

45

Decline Sit-Ups

2/5/2008

10 x 4

60 sec.

80%

45

Decline Sit-Ups

2/13/2008

10 x 5

60 sec.

80%

45

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Day 25 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 33 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 41 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Dips

2/15/2008

10 x 3

60 sec.

80%

55

Dips

2/23/2008

10 x 4

60 sec.

80%

65

Dips

3/02/2008

10 x 5

60 sec.

80%

65

Chin-Ups

2/15/2008

10 x 3

60 sec.

80%

15

Chin-Ups

2/23/2008

10 x 4

60 sec.

80%

15

Chin-Ups

3/02/2008

10 x 5

60 sec.

80%

15

Day 27 (60% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 35 (65% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 43 (70% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Deadlifts

2/172008

5 x 10

60 sec.

60%

135

Deadlifts

2/25/2008

5 x 10

60 sec.

65%

140

Deadlifts

3/04/2008

5 x 10

60 sec.

70%

145

Seated Calf Raises

2/172008

5 x 10

60 sec.

60%

130

Seated Calf Raises

2/25/2008

5 x 10

60 sec.

65%

130

Seated Calf Raises

3/04/2008

5 x 10

60 sec.

70%

140

Decline Sit-Ups

2/172008

5 x 10

60 sec.

60%

15

Decline Sit-Ups

2/25/2008

5 x 10

60 sec.

65%

15

Decline Sit-Ups

3/04/2008

5 x 10

60 sec.

70%

15

Day 29 (60% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 37 (65% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 45 (70% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Flat BB Bench Presses

2/19/2008

5 x 10

60 sec.

60%

175

Flat BB Bench Presses

2/27/2008

5 x 10

60 sec.

65%

185

Flat BB Bench Presses

3/07/2008

5 x 10

60 sec.

70%

195

BB Rows

2/19/2008

5 x 10

60 sec.

60%

115

BB Rows

2/27/2008

5 x 10

60 sec.

65%

125

BB Rows

3/07/2008

5 x 10

60 sec.

70%

135

Barbell Curl

2/19/2008

5 x 10

60 sec.

60%

95

Incline Ham

2/27/2008

5 x 10

60 sec

65%

95

Barbell Cur

3/07/2008

5 x 10

60 sec.

70%

95

EZ Bar Trice

2/19/2008

5 x 10

60 sec.

60%

55

Triceps Pre

2/27/2008

5 x 10

60 sec

65%

65

EZ Bar Trice

3/07/2008

5 x 10

60 sec.

70%

65

Day 31 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 39 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

Day 47 (80% of 1RM)

 

Sets/Reps

Rest

1RM

Weight

BB Front Squats

2/21/2008

10 x 3

60 sec.

80%

115

BB Front Squats

2/29/2008

10 x 4

60 sec.

80%

115

BB Front Squats

3/08/2008

10 x 5

60 sec.

80%

115

Hanging Pikes

2/21/2008

10 x 3

60 sec.

80%

125

Hanging Pikes

2/29/2008

10 x 4

60 sec.

80%

125

Hanging Pikes

3/08/2008

10 x 5

60 sec.

80%

125

Standing Calf Raises

2/21/2008

10 x 3

60 sec.

80%

155

Standing Calf Raises

2/29/2008

10 x 4

60 sec.

80%

155

Standing Calf Raises

3/08/2008

10 x 5

60 sec.

80%

155

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

http://garbes.us/Muscle_Revolution_2008/mmr2008.htm