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Mike Mentzer’s Perfect Consolidated Workout – Day 1

Today is Day 1 of my experiment with Mike Mentzer’s Perfect Consolidated workout. I plan to carry this out for a minimum of six months or until lack of progress or something unforeseen, such as an injury or illness, takes place. Short term progress will be evaluated primarily by strength increases. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment.

Here are my stats:

Height: 6’0″
Weight: 200.8 pounds
Bodyfat: 25.2% (Tanita scale)

I weighed myself twice first thing in this morning on an empty stomach and received the same exact numbers. Whether or not the body fat calculation is accurate, at least I’m getting consistent readings and have a point of reference by which I can monitor my progress.

I had originally thought of doing bench presses instead of dips, but I will follow the program to the letter as outlined in Mentzer’s Underground Seminar video. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc.

The workouts will be conducted once every seven days, starting today. If, for some reason, I can’t perform the workout on the seventh day, I will do it the next possible day. Here are the workouts, each to be performed every other week:

Workout 1
Squats – 1×8-15
Narrow Grip Underhand Pulldowns – 1×6-10

Workout 2
Deadlifts – 1×5-8
Dips – 1×6-10

I will do three progressive warm-up sets before each working set, which must be taken to failure. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. At that point, where the weight is stuck and won’t budge, I will fight to complete the rep for a period of 15 seconds then rack the weight. Each rep will be performed with a cadence of 4-2-4.

The last workout I performed was a light full body workout on July 21, 2008. Prior to that, the frequency of my workouts was sporadic at best and the intensity moderate.

Here’s a list of the supplements I’m currently taking:

Vitamin E
Vitamin C
Alpha Lipoic Acid
Melatonin (only when I have trouble sleeping)
Whey protein
Beta Alanine
Met-rx meal replacement drink
Super greens

I know Mentzer said the whole protein supplement thing is a racket and that it’s unnecessary to consume so much protein, but I will be consuming a 20 gram whey protein drink pre-workout and a meal replacement drink post-workout, anyway. Other than that, I will drink them when I’m pressed for time.

The gym opens in 45 minutes. I will post the results of my first workout when I’m finished.


Written by Kevin Dunn

July 27, 2008 at 9:15 am