I didn't take notes during my break in program. Sorry. I did write down my first hypertrophy workout, so here it is.
Sorry about the out-of-order thing. It seemed wrong to not start out this thread with my hardest workout first.
NROL: HYPERTROPHY 1 A
Day 1 - April 6, 2008
Weight: 185
Superset with full 90 sec rest
Dumbell Incline Bench Press
1 x 6 x 120 (2 60s)
1 x 6 x 140
1 x 7 x 150
1 x 5 x 160
1 x 3 x 160
Cable Seated Row with Overhand Grip
1 x 5 x 150
4 x 5 x 162.5
Superset with full 90 sec rest
Dumbell Shoulder Press
1 x 5 x 80 (2 40s)
1 x 5 x 90
2 x 5 x 40
1 x 6 x 40
Wide Grip Lat Pull Down
1 x 6 x 150
1 x 5 x 162.5
3 x 6 x 162.5
Superset with full 90 sec rest
Barbell Close Grip Bench Press
1 x 8 x 95
1 x 8 x 115
2 x 5 x 135
1 x 3 x 135
1 x 7 x 95
High Pull
1 x 8 x 65 (fast)
1 x 7 x 85 (fast)
1 x 10 x 65(slow)
2 x 6 x 65(slow)
Straight set with 60 sec rest
Swiss Ball Crunch
1 x 20
1 x 20 (alternating left and right for obliques)
1 x 20
Notes:
I underestimated the amount of weight I could do for some of these exercises, so my numbers are all over the place. My High Pulls felt sloppy on the first two sets, so I did a slower, my controlled movement on the last three sets. This workout felt good.
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