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Old 06-07-2007, 07:35 PM   #151 (permalink)
duffeymt
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Hypertrophy 2
06/07/07

Workout B-1

Warmup

Inside Out Stuff...

Straight Sets
Snatch Grip Deadlifts
  • 1x6 245 lbs.
  • 1x6 245 lbs.
  • 1x6 245 lbs.
  • 1x6 245 lbs.
  • 1x6 245 lbs.
Supersets
Dynamic Lunges
  • 1x6 125 lbs.
  • 1x6 125 lbs.
  • 1x6 125 lbs.
  • 1x6 125 lbs.
  • 1x6 125 lbs.
Step Ups
  • 1x6 80 lbs.
  • 1x6 80 lbs.
  • 1x6 80 lbs.
  • 1x6 80 lbs.
  • 1x6 80 lbs.
Straight Sets
Incline Reverse Crunches
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
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Old 06-09-2007, 10:56 AM   #152 (permalink)
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Hypertrophy 2
06/08/07

Workout C-1

*I over-estimated the weight on almost all exercises, plus I felt weak and unmotivated. I hate when that happens. This is a tougher workout than it appears on paper.

Warmup

Inside Out Stuff...

Supersets
Close Grip Chinups
  • 1x10 Bodyweight
  • 1x12 Bodyweight with 50 lbs. assisted
  • 1x12 162.5 lbs. (Close Grip Pulldown)
Barbell Shoulder Press
  • 1x07 95 lbs.
  • 1x09 85 lbs.
  • 1x12 75 lbs.
Supersets
Wide Grip Lat Pulldown
  • 1x07 137.5 lbs.
  • 1x12 117 lbs.
  • 1x12 117 lbs.
Dumbbell Check Press
  • 1x12 45 lbs.
  • 1x12 30 lbs.
  • 1x12 30 lbs.
Supersets
Towel Bicep Curls
  • 1x12 45 lbs.
  • 1x12 45 lbs.
  • 1x10 45 lbs.
Upper Body Russian Twist
  • 1x12 Bodyweight + 10 lbs.
  • 1x12 Bodyweight + 10 lbs.
  • 1x12 Bodyweight + 10 lbs.
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Old 06-10-2007, 10:40 AM   #153 (permalink)
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duffey, I was looking at your HT-1 workout A-10 and noted that you were using 140 lbs. for 5 reps. I'm assuming that is "total" weight (2 x 70 lbs. dumbbells) right? Either that or you are a real monster.

Wow! Nice bike btw. That must have cost a fortune.
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Old 06-11-2007, 06:34 AM   #154 (permalink)
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Viknord, my weight is always total, so yes - 2 x 70 lb dumbbells. I just got the bike this spring for a good price. When it comes to TT/Tri bikes, mine is a lot less than most. There are a lot of bikes out there worth more than my car!
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Old 06-11-2007, 06:40 PM   #155 (permalink)
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Hypertrophy 2
06/11/07

Workout A-2

Warmup

Inside Out Stuff...

Supersets
Reverse Grip Bent Over Rows
  • 1x25 65 lbs.
  • 1x25 65 lbs.
Barbell Bench Press
  • 1x25 95 lbs.
  • 1x25 95 lbs.
Supersets
Close Grip Pull Downs
  • 1x25 75 lbs.
  • 1x25 75 lbs.
Dumbbell Incline Bench Press
  • 1x25 50 lbs.
  • 1x25 50 lbs.
Supersets
Dip
  • 1x13 Bodyweight with 60 lbs. assisted
  • 1x25 Bodyweight with 90 lbs. assisted
Swiss Ball Crunch
  • 1x12 Bodyweight + 45 lbs.
  • 1x12 Bodyweight + 45 lbs.
  • 1x12 Bodyweight + 45 lbs.
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Old 06-12-2007, 09:41 PM   #156 (permalink)
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Hypertrophy 2
06/12/07

Workout B-2

Warmup

Magnificent Mobility Stuff...

Straight Sets
Snatch Grip Deadlifts
  • 1x3 275 lbs.
  • 1x3 275 lbs.
  • 1x3 275 lbs.
  • 1x3 275 lbs.
  • 1x3 275 lbs.
  • 1x3 275 lbs.

Supersets
Dynamic Lunges
  • 1x3 145 lbs.
  • 1x3 145 lbs.
  • 1x3 145 lbs.
  • 1x3 155 lbs.
  • 1x3 155 lbs.
  • 1x3 155 lbs.

Step Ups
  • 1x3 110 lbs.
  • 1x3 100 lbs.
  • 1x3 100 lbs.
  • 1x3 100 lbs.
  • 1x3 100 lbs.
  • 1x3 100 lbs.

Straight Sets
Incline Reverse Situps
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
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Old 06-15-2007, 05:38 PM   #157 (permalink)
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Hypertrophy 2
06/15/07

Workout C-2

Warmup

Inside Out Stuff...

Supersets
Close Grip Chinups
  • 1x6 Bodyweight
  • 1x6 Bodyweight
  • 1x6 Bodyweight
  • 1x6 Bodyweight
  • 1x5.5 Bodyweight
Barbell Shoulder Press
  • 1x6 85 lbs.
  • 1x6 85 lbs.
  • 1x6 85 lbs.
  • 1x6 85 lbs.
  • 1x6 85 lbs.
Supersets
Wide Grip Lat Pull Down
  • 1x6 150 lbs.
  • 1x6 140 lbs.
  • 1x6 140 lbs.
  • 1x6 140 lbs.
  • 1x6 140 lbs.
Dumbbell Chek Press
  • 1x6 50 lbs.
  • 1x6 50 lbs.
  • 1x6 50 lbs.
  • 1x6 60 lbs.
  • 1x6 60 lbs.
Supersets
Towel Biceps Curl
  • 1x6 60 lbs.
  • 1x6 60 lbs.
  • 1x6 60 lbs.
  • 1x6 60 lbs.
  • 1x6 60 lbs.
Upper Body Russian Twist
  • 1x12 Bodyweight + 10 lbs.
  • 1x12 Bodyweight + 10 lbs.
  • 1x12 Bodyweight + 10 lbs.
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Old 06-20-2007, 06:53 PM   #158 (permalink)
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Hypertrophy 2
06/19/07

Workout A-3

Warmup

Inside Out Stuff...

Supersets
Reverse Grip Bent Over Rows
  • 1x12 95 lbs.
  • 1x12 95 lbs.
  • 1x12 95 lbs.
Barbell Bench Press
  • 1x12 135 lbs.
  • 1x12 135 lbs.
  • 1x12 135 lbs.
Supersets
Wide Grip Lat Pulldown
  • 1x12 87.5 lbs.
  • 1x12 112.5 lbs.
  • 1x12 112.5 lbs.
Dumbbell Incline Bench Press (Palms Facing In)
  • 1x12 100 lbs.
  • 1x12 100 lbs.
  • 1x12 100 lbs.
Supersets
Dips
  • 1x12 Bodyweight with 50 lbs. assisted
  • 1x11 Bodyweight with 60 lbs. assisted
  • 1x10 Bodyweight with 60 lbs. assisted
Swiss Ball Crunch
  • 1x12 Bodyweight + 45 lbs.
  • 1x12 Bodyweight + 45 lbs.
  • 1x12 Bodyweight + 45 lbs.
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Old 06-21-2007, 09:15 PM   #159 (permalink)
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Hypertrophy 2
06/21/07

Workout B-3

Warmup

Inside Out Stuff...

Straight Sets
Snatch Grip Deadlifts
  • 1x25 135 lbs.
  • 1x25 145 lbs.
Supersets
Dynamic Lunges
  • 1x25 75 lbs.
  • 1x25 75 lbs.
Step Ups
  • 1x25 30 lbs.
  • 1x25 Bodyweight

Straight Sets
Incline Reverse Situps
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
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Old 06-25-2007, 07:39 PM   #160 (permalink)
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Hypertrophy 2
06/25/07

Workout A-4

Warmup

Inside Out Stuff...

Supersets
Reverse Grip Bent Over Rows
  • 1x6 115 lbs.
  • 1x6 125 lbs.
  • 1x6 125 lbs.
  • 1x6 125 lbs.
  • 1x6 125 lbs.
Barbell Bench Press
  • 1x6 165 lbs.
  • 1x6 165 lbs.
  • 1x6 165 lbs.
  • 1x6 165 lbs.
  • 1x6 165 lbs.
Supersets
Wide Grip Seated Cable Row
  • 1x6 137.5 lbs.
  • 1x6 137.5 lbs.
  • 1x6 137.5 lbs.
  • 1x6 137.5 lbs.
  • 1x6 137.5 lbs.
Dumbbell Incline Bench Press (Palms Facing In)
  • 1x6 120 lbs.
  • 1x6 120 lbs.
  • 1x6 120 lbs.
  • 1x6 120 lbs.
  • 1x6 120 lbs.
Supersets
Dips
  • 1x6 Bodyweight
  • 1x6 Bodyweight
  • 1x6 Bodyweight
  • 1x6 Bodyweight
  • 1x6 Bodyweight
Swiss Ball Crunch
  • 1x12 Bodyweight + 45 lbs.
  • 1x12 Bodyweight + 45 lbs.
  • 1x12 Bodyweight + 45 lbs.
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Old 06-27-2007, 07:17 AM   #161 (permalink)
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Hypertrophy 2
06/26/07

Workout B-4

Warmup

Inside Out Stuff...

Straight Sets
Snatch Grip Deadlifts
  • 1x12 205 lbs.
  • 1x12 205 lbs.
  • 1x12 205 lbs.
Supersets
Dynamic Lunges
  • 1x12 115 lbs.
  • 1x12 115 lbs.
  • 1x12 115 lbs.
Step Ups
  • 1x12 60 lbs.
  • 1x12 Bodyweight
  • 1x12 Bodyweight
Straight Sets
Inclien Reverse Crunches
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
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Old 07-02-2007, 04:03 PM   #162 (permalink)
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Hypertrophy 2
07/02/07

Workout C-4

Warmup

Inside Out Stuff...

Supersets
Close Grip Chinups
  • 1x25 Bodyweight with 120 lbs. assisted
  • 1x25 Bodyweight with 100 lbs. assisted
Barbell Shoulder Press
  • 1x12 75 lbs. 1x13 45 lbs.
  • 1x25 45 lbs.
Supersets
Wide Grip Lat Pulldowns
  • 1x25 75 lbs.
  • 1x25 87.5 lbs.
Dumbbell Chek Press
  • 1x15 30 lbs. 1x10 20 lbs.
  • 1x25 20 lbs.
Supersets
Towel Bicep Curls
  • 1x25 25 lbs.
  • 1x25 20 lbs.
Upper Body Russian Twist
  • 1x25 Bodyweight + 12 lbs.
  • 1x25 Bodyweight + 12 lbs.
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Old 07-08-2007, 05:07 PM   #163 (permalink)
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Hypertrophy 2
07/08/07

Workout A-5

Warmup

Inside Out Stuff...

Supersets
Reverse Grip Bent Over Rows
  • 1x3 135 lbs.
  • 1x3 135 lbs.
  • 1x3 135 lbs.
  • 1x3 135 lbs.
  • 1x3 135 lbs.
  • 1x3 135 lbs.
Barbell Bench Press
  • 1x3 180 lbs.
  • 1x3 180 lbs.
  • 1x3 180 lbs.
  • 1x3 180 lbs.
  • 1x3 180 lbs.
  • 1x3 180 lbs.
Supersets
Wide Grip Cable Seated Row
  • 1x3 155 lbs.
  • 1x3 155 lbs.
  • 1x3 155 lbs.
  • 1x3 155 lbs.
  • 1x3 155 lbs.
  • 1x3 155 lbs.
Dumbbell Incline Bench Press (Palms Facing In)
  • 1x3 140 lbs.
  • 1x3 140 lbs.
  • 1x3 140 lbs.
  • 1x3 140 lbs.
  • 1x3 140 lbs.
  • 1x3 140 lbs.
Supersets
Dips
  • 1x3 Bodyweight + 27.5 lbs.
  • 1x3 Bodyweight + 27.5 lbs.
  • 1x3 Bodyweight + 27.5 lbs.
  • 1x3 Bodyweight + 27.5 lbs.
  • 1x3 Bodyweight + 27.5 lbs.
  • 1x3 Bodyweight + 27.5 lbs.
Swiss Ball Crunch
  • 1x3 Bodyweight + 45 lbs.
  • 1x3 Bodyweight + 45 lbs.
  • 1x3 Bodyweight + 45 lbs.
  • 1x3 Bodyweight + 45 lbs.
  • 1x3 Bodyweight + 45 lbs.
  • 1x3 Bodyweight + 45 lbs.
Metabolic Overdrive

3 minute warmup (level 3)
  • 1x2 30 sec (level 10) 90 sec recovery (level 5)
3 minute cool down (level 3)
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Old 07-09-2007, 08:15 PM   #164 (permalink)
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Hypertrophy 2
07/09/07

Workout B-5

Warmup

Inside Out Stuff...

Straight Sets
Snatch Grip Deadlifts
  • 1x6 255 lbs.
  • 1x6 255 lbs.
  • 1x6 255 lbs.
  • 1x6 255 lbs.
  • 1x4 255 lbs. (Lost my grip and couldn't get anymore...my legs had it though!)
Supersets
Dynamic Lunges
  • 1x6 135 lbs.
  • 1x6 135 lbs.
  • 1x6 135 lbs.
  • 1x6 135 lbs.
  • 1x6 135 lbs.

Step Ups
  • 1x6 90 lbs.
  • 1x6 80 lbs.
  • 1x6 80 lbs.
  • 1x6 80 lbs.
  • 1x6 80 lbs.

Straight Sets
Incline Reverse Crunches
  • 1x12 Bodyweight
  • 1x12 Bodyweight
  • 1x12 Bodyweight
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Old 07-17-2007, 07:37 AM   #165 (permalink)
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Hypertrophy 2
07/16/07

Workout C-5

Warmup

Inside Out Stuff...

Supersets
Close Grip Chinups
  • 1x10 Bodyweight
  • 1x12 Bodyweight with 40 lbs. assisted
  • 1x11 Bodyweight with 40 lbs. asissted
Barbell Shoulder Press
  • 1x12 80 lbs.
  • 1x11 80 lbs.
  • 1x08 80 lbs.

Supersets
Wide Grip Lat Pulldowns
  • 1x12 122.5 lbs.
  • 1x12 122.5 lbs.
  • 1x11 122.5 lbs.
Dumbbell Chek Press
  • 1x12 35 lbs.
  • 1x12 35 lbs.
  • 1x12 35 lbs.

Supersets
Towel Biceps Curl
  • 1x12 45 lbs.
  • 1x12 45 lbs.
  • 1x10 45 lbs.
Upper Body Russian Twist
  • 1x12 Bodyweight + 12 lbs.
  • 1x12 Bodyweight + 12 lbs.
  • 1x12 Bodyweight + 12 lbs.
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Old 07-17-2007, 08:13 PM   #166 (permalink)
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Metabolic Overdrive - Bike
07/17/07

Time:18 minutes (including warm up and cool down)
Intervals:5
Sprint:30 seconds at level 10 (above 140 RPM)
Recovery:1 minute, 30 seconds at level 5 (above 90 RPM)
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Old 07-17-2007, 08:18 PM   #167 (permalink)
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How do you like Hypertrophy 2? I'm doing FL2 right now, and will be finishing in two workouts, so will need a new program. I was leaning toward Strength 1, but will have to check out H2.
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Old 07-20-2007, 05:56 PM   #168 (permalink)
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Quote:
Originally Posted by lance02
How do you like Hypertrophy 2? I'm doing FL2 right now, and will be finishing in two workouts, so will need a new program. I was leaning toward Strength 1, but will have to check out H2.
Love it. However, I wouldn't skip HT1, that was a kick ass program too, well worth it.
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