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Started By discipleofmentzer (INDIANAPOLIS, IN, U.S.A.)

Started on: 9/22/2006 8:52:44 AM, viewed 2924 times
Discipleofmentzer′s Advanced Consolidation workout journal

23 Sep 2006


(warm-ups not listed)

SQUATS (free full squats ass-to-ground) 135×12+2RP

PALMS UP PULL DOWNS 150×9 +1 static hold & negative

BENCH PRESS 135×7 +2 forced reps +1 negative



1: 2 raw eggs, 8oz OJ, 2 scoop whey, oats

2: 3 eggs with cheese, almonds

3: tuna & peas (any meat & veg)

4: 2 scoop whey, oats

PWO: 2 scoop whey, 1 scoop dextrose

5: chicken & rice (any meat and veg or starch)

6: 2 scoop casein


daily walking 15min twice a day.

occasional 30 min walk

60 min hikes on weekends.


7 days since last workout.



5′10" tall

37 inch waist

44 inch chest

Goals: Bulk. Increase muscle mass without increasing body fat percentage. Free squats and free bench are new lifts for me, and I plan on increasing my max on these lifts.

This Topic has 47 Replies: Displaying out of 47 Replies:

HDLED (Lansing, MI, USA) on 9/22/2006 10:10:49 AM


I have a couple of concerns with your program. Eating raw eggs can cause Salmonella poisoning. I know Rocky did it, but it can really make you sick. The other issue is the ass-to-ground squats. They put you at very high risk for herniating a lumbar disc. You can¬ít help but go into lumbar flexion in the bottom position of this exercise, and coupled with the compressive force of the weight on your back, it is the perfect mechanism for a disc injury. I know Arthur Jones had people doing this exercise in the early 1970′s. I also know that since that time, he has become an expert on the subject of the lumbar spine and would never have anyone do this exercise again.

bloodandguts (Alburg, vt, U.S.A.) on 9/22/2006 10:13:52 AM

damn, i must be the shortest guy in this forum, lol!

glad to see another HIT journal starting. I think this type of thing can speak volumes of info to others.

your poundages on squats and benches will go up real fast, i′d bet money on it!

but i gotta say . . ."raw eggs"????? YIIIIICK!

more power to ya, i′d yack all over the kitchen floor if i tried that!



Tdrag (Belgrade, Serbia, Serbia) on 9/22/2006 2:36:19 PM

Excelent advices.I agree with all.

Tdrag (Belgrade, Serbia, Serbia) on 9/22/2006 2:38:21 PM

Excelent advices HDLED I meant to say.

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