HST-Spreadsheet

HYPERTROPHY-SPECIFIC TRAINING SPREADSHEET V3.
0
Introduction
Hypertrophy-Specific Training (HST) is a method of weight training devised by Bryan Haycock and first released into the p
correctly and combined with an appropriate nutrition regime HST has the potential to maximise an individuals' muscle grow
potential. HST is founded upon the application of principles universal to mammalian muscle, connective and neuro-muscul
resistance training systems until recently have been found by a fortuitous hit-and-miss methodology, rather like randomly w
few hundred times and just by chance finding the exit. This was a necessity as the underlying mechanisms of muscle tissu
completely hidden.
Now thanks to the findings of researchers specialising in the fields of exercise physiology, cellular biology and biochemistr
these formerly hidden mechanisms. HST applies these discoveries to the goal of maximising muscle hypertrophy. For thos
of resistance training, working close to maximum weight for a given number of reps and training to failure then HST will req
the 8 weeks of an entire macrocycle you will only lift at rep max figures four times and, unless you want to find your new re
train to failure.
The only way you can be certain if HST is a viable method is to try it yourself by performing one macrocycle taking 6 or 8 w
whether HST is a genuinely innovative strategy to weight training or not, depending on your own progress. Just try it and s
be able to make your own judgement based on direct personal experience. If possible please tell others what your results
HST is worth considering if any or all the following goals and attributes apply to you:
[1] You would like to maximise the rate of muscle growth given your genetic potential.
[2] You want to reduce the chances of developing injuries caused by continually training at the boundaries of your physiolo
[3] It does not concern you that, for the majority of your training sessions, you will be using less than your rep max figures.
[4] You would like to have the option of keeping training sessions relatively short. For the majority of a macrocycle HST typ
given exercise. Longer sessions are possible by increasing the number of exercises.
[5] You want to minimise the possibility of developing overtraining symptoms.

[6] You would like the integrity and strength of tendon, ligament and muscular connective tissue to develop at a rate that is
muscular strength.
The most complex aspect of HST is setting up a cycle properly. This spreadsheet allows every variable of a HST macrocyc
You can choose the number of weeky training sessions (3 or 4), the exercises used (up to 18), if an exercise should be alt
reps and sets for each individual week, the percentage weight increments for every exercise for each week, the warm-up p
each week, the value to round warm-up weights to, the start date, and if the spreadsheet should run using pound or kilogra
calculates the combination of weight disks to add to each end of the barbell/dumbbell to obtain the workset weight based u
have available to you. If you have personal rep max figures obtained with two different weights for a specific exercise the s
max weight for the reps you will be using within a mesocycle using predictive formulae.
Before using this spreadsheet please read the complete in-depth description of HST here:
http://www.hypertrophy-specific.com/hst_index.html
It is also recommended that you read the FAQ section of the forums at www.hypertrophy-specific.com to familiarise yourse
Before starting a cycle you should create an exercise sequence by drawing upon training exercises you are familiar and co
be basic compound exercises with possibly a few accessory isolation exercises included. The entire exercise set should be
body workout. Exercises may be alternated between sessions to improve coverage and the spreadsheet allows for this. A
found in the description provided by following the above hyperlink. The spreadsheet currently uses this template, though y
according to your own preferences. For each exercise find either the rep max figures for the sets in each mesocycle or find
lighter and heavier weight and allow the spreadsheet to calculate the weights you should use for the fixed mesocycle reps.
the EXERCISES worksheet.
To begin the macrocycle enter the start date in the CYCLE 1 worksheet. The CYCLE 1-4 worksheets allow you to configur
week and exercise and the EXERCISE worksheet permits different reps and sets to be configured for each week. The bas
mesocycle with identical reps each fortnight starting at 15, then 10 and finally 5 reps and a 5% weight increment across the
weight increments can also be altered so as to minimise zig-zagging, however zig-zagging is belived by some to be an imp
macrocycle it may be best to leave all weight increments at 5%. The spreadsheet is currently configured to run the basic H
There are 12 exercises currently entered, some of which are alternated so each session contains 9 exercises in total. The
3 though this may be changed to 4 if necessary. Every one of the HST variables and values may be altered if required. All
session in a mesocycle will be displayed in the CYCLE 1 to 4 worksheets.
DONATIONS
If you find this spreadsheet useful in helping you achieve your training goals please consider giving a donation to the autho
This helps make the time spent creating, maintaining and improving the spreadsheet worthwhile. To do this go to the follow
https://www.paypal-marketing.co.uk/sendmoney/index.htm
then click on the 'Send Money' button. In the 'From' box use the e-mail address you have associated with your own PayPa
the 'To' box is estelle.ferguson@protechnix.myzen.co.uk. Send as a Gift for Services in the description areas. If you do do
suggestions you make for improvements, changes or enhanced functionality to the spreadsheet if sent to the e-mail addre
COPYRIGHT AND DISTRIBUTION STATEMENT
HST and Hypertrophy-Specific Training are the copyright and trademarked property of Bryan Haycock. All rights rese
Permission is granted to reproduce this spreadsheet for personal and educational use only. Commercial copying or lending
used free of charge. Selling without prior consent of the author is prohibited. Obtain permission before redistributing. In all
DISCLAIMER
Always consult a medical professional before starting a course of weight training. By using this spreadsheet you agree the
or misuse of information contained therein. Although the spreadsheet has been designed to provide accurate information,
contained here is provided as is, with no warranties and may not be complete or correct.
When performed correctly and within manageable weights the majority of weight training exercises are perfectly safe. Som
likelihood of inducing injuries irrespective of the form used. The worst culprits are upright rows and wide grip lat-pulldowns
avoiding include good mornings, behind the neck press, squatting with raised heels, leg extensions, hamstring curls, bentinstead), weighted sit-ups, and almost anything involving a Smith Machine. If you are bench pressing then using an incline
worsen shoulder injuries.
Avoid weight training regularly to failure as this can result in overtraining.
Train your kinethestic sense in how to perform all exercises you intend to use thoroughly with low weights before progress
professional tuition in exercise form if possible.
Supplementing HST with appropriate nutrition, speed training, co-ordination training, stretching exercises, endurance train
you attain enhanced overall physical development.
Enter each exercise you will be doing during the sessions in TABLE 1 - EXERCISES. Not all exercise cells need be filled. Also enter the type of weights used (pounds or kilos) below. Enter the workset and warmup reps in TABLE2 WEEKLY REPS AND SETS and the warmup percentages. The weight to which warmup weights are rounded to can also be modified. The number of training sessions per week should also be entered.
If you have Rep Max values for two weights and want to estimate the maximum weight for cycles based upon these figures then enter the weights and repetitions for each individual exercise In the lower tables. If you have Rep Max weights
for the actual repetitions used for the cycle then enter these in the Weight (Actual) rows of the lower table for each exercise instead. The value will also appear in the Weight (Estimated) cells as these are used when generating the cycle
worksheets. NOTE: Do not include the weight of the barbell or dumbbell bar when entering the rep max weights if you plan to use the side weight disks values provided in the sessions tables of the CYCLE1-4 worksheets.
The "Alternate on Even Sessions" box defines whether the exercise is done on the even numbered sessions. Set to 'Yes' if the exercise is only to be done on the even sessions, 'No' if the exercise is only to be done on the odd sessions
and leave blank if the exercise is to be done on every session. Exercises which are inactive during a particular session will appear as greyed-out in the session tables of the CYCLE 1-4 worksheets. This worksheet will print to one side of
A4.
TABLE 1 - EXERCISES
EXERCISE
Squat
Leg Press
Leg Curl
BB Incline Bench Press
Dips
Chin-ups
BB Prone Row
Seated Rear Lateral Raise
Upright Shrug
BB Curl
BB Lying Triceps extension
Calf Raise
Primary body
area worked
Push/Pull
Legs
Legs
Legs
Chest/Arms
Chest/Arms
Back/Arms
Back/Arms
Back/Shoulders
Shoulders/Back
Arms
Arms
Legs
Push
Push
Pull
Push
Push
Pull
Pull
Pull
Pull
Pull
Push
Push
Use kilogram or pound weights
Kg
Warmup weights to be rounded to nearest multiple of
Do you want to have 3 training sessions per week or 4
Week
Workset Reps
Workset Sets
Reps
Percentage weight
Reps
Percentage weight
Reps
Percentage weight
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Two personal Rep Max tests for Squat

Lighter of the two weights
Heavier of the two weights
Weight lifted
Number of Reps
Weight lifted
Number of Reps
84
10
93
6
Two personal Rep Max tests for Leg Press
Weight lifted
Number of Reps
Weight lifted
Number of Reps
200
11
240
6
Two personal Rep Max tests for Leg Curl
Weight lifted
Number of Reps
Weight lifted
Number of Reps
40
10
55
6
Two personal Rep Max tests for BB Incline Bench Press
Weight lifted
Number of Reps
Weight lifted
Number of Reps
48
16
60
11
Two personal Rep Max tests for Dips
Weight lifted
Number of Reps
Weight lifted
Number of Reps
30
17
45
7
Two personal Rep Max tests for Chin-ups
Weight lifted
Number of Reps
Weight lifted
Number of Reps
30
13
40
9
Two personal Rep Max tests for BB Prone Row
Weight lifted
Number of Reps
Weight lifted
Number of Reps
80
23
110
10
Two personal Rep Max tests for Seated Rear Lateral Raise
Weight lifted
Number of Reps
Weight lifted
Number of Reps
10
15
14
10
Two personal Rep Max tests for Upright Shrug
Weight lifted
Number of Reps
Weight lifted
Number of Reps
70
17
110
6
Two personal Rep Max tests for BB Curl
Weight lifted
Number of Reps
Weight lifted
Number of Reps
40
12
50
8
Two personal Rep Max tests for BB Lying Triceps extension
Weight lifted
Number of Reps
Weight lifted
Number of Reps
40
17
60
5
Two personal Rep Max tests for Calf Raise
Weight lifted
Number of Reps
Weight lifted
Number of Reps
180
16
230
5
Two personal Rep Max tests for
Weight lifted
Number of Reps
Weight lifted
Number of Reps
Weight (Estimated)
Weight (Actual)

Weight lifted
Number of Reps
Weight lifted
Number of Reps
Weight (Estimated)
Weight (Actual)

Weight lifted
Number of Reps
Weight lifted
Number of Reps
Weight (Estimated)
Weight (Actual)

Weight lifted
Number of Reps
Weight lifted
Number of Reps
Weight (Estimated)
Weight (Actual)

Weight lifted
Number of Reps
Weight lifted
Number of Reps
Weight (Estimated)
Weight (Actual)

Weight lifted
Number of Reps
Weight lifted
Number of Reps
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
Weight (Estimated)
Weight (Actual)
TABLE2 - WEEKLY REPS AND SETS

Week 1 Week 2 Week 3 Week 4 Week 5
15
15
10
10
5
2
2
2
2
3
Warmup set 1
5
5
5
70%
70%
50%
Warmup set 2
3
70%
Warmup set 3
2
80%
Week 6
5
3
Week 7
5
3
Week 8
5
3
5
50%
5
50%
5
50%
3
70%
3
70%
3
70%
2
80%
2
80%
2
80%
Alternate on
Even Sessions
###
###
No
Week 1
73
Week 2
73
Week 3
84
Week 4
84
Week 5
95.5
Week 6
95.5
Week 7
95.5
Week 8
95.5
Week 1
168
Week 2
168
Week 3
208
Week 4
208
Week 5
248
Week 6
248
Week 7
248
Week 8
248
Week 1
21.5
Week 2
21.5
Week 3
40
Week 4
40
Week 5
59
Week 6
59
Week 7
59
Week 8
59
Week 1
50.5
Week 2
50.5
Week 3
62.5
Week 4
62.5
Week 5
74.5
Week 6
74.5
Week 7
74.5
Week 8
74.5
No
###
###
Week 1
33
Week 2
33
Week 3
40.5
Week 4
40.5
Week 5
48
Week 6
48
Week 7
48
Week 8
48
Yes
###
###
Week 1
25
Week 2
25
Week 3
37.5
Week 4
37.5
Week 5
50
Week 6
50
Week 7
50
Week 8
50
No
###
###
Week 1
98.5
Week 2
98.5
Week 3
110
Week 4
110
Week 5
122
Week 6
122
Week 7
122
Week 8
122
Yes
###
###
Week 1
10
Week 2
10
Week 3
14
Week 4
14
Week 5
18
Week 6
18
Week 7
18
Week 8
18
###
###
Week 1
77.5
Week 2
77.5
Week 3
95.5
Week 4
95.5
Week 5
114
Week 6
114
Week 7
114
Week 8
114
###
###
Week 1
32.5
Week 2
32.5
Week 3
45
Week 4
45
Week 5
57.5
Week 6
57.5
Week 7
57.5
Week 8
57.5
###
###
Week 1
43.5
Week 2
43.5
Week 3
52
Week 4
52
Week 5
60
Week 6
60
Week 7
60
Week 8
60
###
###
Week 1
185
Week 2
185
Week 3
207.5
Week 4
207.5
Week 5
230
Week 6
230
Week 7
230
Week 8
230
###
###
Week 1
0
Week 2
0
Week 3
0
Week 4
0
Week 5
0
Week 6
0
Week 7
0
Week 8
0
###
###
Week 1
0
Week 2
0
Week 3
0
Week 4
0
Week 5
0
Week 6
0
Week 7
0
Week 8
0
###
###
Week 1
0
Week 2
0
Week 3
0
Week 4
0
Week 5
0
Week 6
0
Week 7
0
Week 8
0
###
###
Week 1
0
Week 2
0
Week 3
0
Week 4
0
Week 5
0
Week 6
0
Week 7
0
Week 8
0
###
###
Week 1
0
Week 2
0
Week 3
0
Week 4
0
Week 5
0
Week 6
0
Week 7
0
Week 8
0
###
###
Week 1
0
Week 2
0
Week 3
0
Week 4
0
Week 5
0
Week 6
0
Week 7
0
Week 8
0
###
###
Yes
###
###
###
###
CYCLE 1 WORKSHEET - WEEKS 1 AND 2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Week 1
15 Rep Max
73
168
21.5
50.5
33
25
98.5
10
77.5
32.5
43.5
185
0
0
0
0
0
0
Percentage
increment
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
Weight
53
125.5
14
35.5
23
17.5
73.5
7.5
57.5
22.5
31
137.5
0
0
0
0
0
0
Workset
Side weight disks
20+5+++
20+20+20+1+++
5++++
10+5+1+++
10+++
5+2+1
20+10+5+1+
2+1
20+5+2+1
10+1
10+5+
20+20+20+5+2+1
No weight
No weight
No weight
No weight
No weight
No weight
Weight
57
134
15.5
38.5
25
19
78.5
8
61.5
24.5
33.5
147
0
0
0
0
0
0
Workset
Side weight disks
20+5+2++
20+20+20+5++++
5+1+++
10+5+2+1+
10+2
5+2++++
20+10+5+2+1+
2+++
20+5+2+1++++
10+1++
10+5+1+
20+20+20+10+2++
No weight
No weight
No weight
No weight
No weight
No weight
Weight
61
142.5
17
41.5
27
20.5
83.5
8.5
65.5
26.5
36
156.5
0
0
0
0
0
0
Workset
Side weight disks
20+10+
20+20+20+10+1
5+2++
10+5+2+1++++
10+2++
5+2+1+++
20+20+1+
2+1+
20+10+1+++
10+1++++
10+5+2+
20+20+20+10+5+1++++
No weight
No weight
No weight
No weight
No weight
No weight
Weight
61
142.5
17
41.5
27
20.5
83.5
8.5
65.5
26.5
36
156.5
0
0
0
0
0
0
Workset
Side weight disks
20+10+
20+20+20+10+1
5+2++
10+5+2+1++++
10+2++
5+2+1+++
20+20+1+
2+1+
20+10+1+++
10+1++++
10+5+2+
20+20+20+10+5+1++++
No weight
No weight
No weight
No weight
No weight
No weight
Weight
increment
4
8.5
1.5
3
2
1.5
5
0.5
4
2
2.5
9.5
0
0
0
0
0
0
This Worksheet shows the details of the week 1/2

mesocycle. You can change the percentage increment
values in the tables to the left/right. If the rep figures are the
same for weeks 1-2 the percentage increments in both
tables should be the same for an exercise. Set the start date
in the box below. Format should be 14-MARCH-2011. You
can find your new rep max figures for the next macrocycle
on the final session. Prints to one side of A4
Start date of entire
macrocycle
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
22-August-2011
Week 2
15 Rep Max
73
168
21.5
50.5
33
25
98.5
10
77.5
32.5
43.5
185
0
0
0
0
0
0
WEEK 1
WEEK 2
Monday
August 22, 2011
Monday
August 29, 2011
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Warmup 1
Warmup 2
Warmup 3
Weight Reps Weight Reps Weight Reps
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
65
151
18.5
44.5
29
22
88.5
9
69.5
28.5
38.5
166
0
0
0
0
0
0
Workset
Side weight disks
20+10+2
20+20+20+10+5+
5+2+1+
20+1++
10+2++++
10++
20+20+2+1+
2++++
20+10+2+1++
10+2+1+
10+5+2+1+
20+20+20+20+2+
No weight
No weight
No weight
No weight
No weight
No weight
Weight
69
159.5
20
47.5
31
23.5
93.5
9.5
73.5
30.5
41
175.5
0
0
0
0
0
0
Workset
Side weight disks
20+10+2++++
20+20+20+10+5+2+1++
10
20+2+1
10+5+
10+1+
20+20+5+1+
2+1++
20+10+5+1+
10+2+1+++
20+
20+20+20+20+5+1+++
No weight
No weight
No weight
No weight
No weight
No weight
Weight
73
168
21.5
50.5
33
25
98.5
10
77.5
32.5
43.5
185
0
0
0
0
0
0
Workset
Side weight disks
20+10+5+++
20+20+20+20+2+++
5+2+1++++
20+2+1+++
10+5+++
10+2
20+20+5+2+1+
5
20+10+5+2+1
10+5+1
20+1+
20+20+20+20+10+2
No weight
No weight
No weight
No weight
No weight
No weight
Weight
73
168
21.5
50.5
33
25
98.5
10
77.5
32.5
43.5
185
0
0
0
0
0
0
Workset
Side weight disks
20+10+5+++
20+20+20+20+2+++
5+2+1++++
20+2+1+++
10+5+++
10+2
20+20+5+2+1+
5
20+10+5+2+1
10+5+1
20+1+
20+20+20+20+10+2
No weight
No weight
No weight
No weight
No weight
No weight
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Wednesday
August 24, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Warmup 1
Warmup 2
Warmup 3
Weight
Reps Weight Reps Weight Reps
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Warmup 1
Warmup 2
Warmup 3
Weight
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Friday
September 2, 2011
Warmup 1
Warmup 2
Warmup 3
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sunday
August 28, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Weight
increment
4
8.5
1.5
3
2
1.5
5
0.5
4
2
2.5
9.5
0
0
0
0
0
0
Wednesday
August 31, 2011
Warmup 1
Warmup 2
Warmup 3
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Friday
August 26, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Percentage
increment
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Warmup 1
Warmup 2
Warmup 3
Weight
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Sunday
September 4, 2011
Warmup 1
Warmup 2
Warmup 3
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Warmup 1
Warmup 2
Warmup 3
Weight
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
None
0
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Week 3
10 Rep Max
84
208
40
62.5
40.5
37.5
110
14
95.5
45
52
207.5
0
0
0
0
0
0
Percentage
increment
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
Weight
61.5
155.5
30
45
28
27.5
82.5
9
70.5
32.5
37
155
0
0
0
0
0
0
Workset
Side weight disks
20+5+2+1++++
20+20+20+10+5+1+++
10+5
20+2
10+2+++
10+2+1
20+20+1
2++++
20+10+2+1+++
10+5+1
10+5+2++
20+20+20+10+5+2
No weight
No weight
No weight
No weight
No weight
No weight
Weight
66
166
32
48.5
30.5
29.5
88
10
75.5
35
40
165.5
0
0
0
0
0
0
Workset
Side weight disks
20+10+2+
20+20+20+20+2+
10+5++
20+2+1+
10+2+1+++
10+2+1++
20+20+2+++
5
20+10+5+1+++
10+5+2
20
20+20+20+20+1+++
No weight
No weight
No weight
No weight
No weight
No weight
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
70.5
176.5
34
52
33
31.5
93.5
11
80.5
37.5
43
176
0
0
0
0
0
0
Workset
Side weight disks
20+10+2+1+++
20+20+20+20+5+1++++
10+5++++
20+5++
10+5+++
10+2+1++++
20+20+5+1+
5+
20+10+5+2+1+++
10+5+2+1
20+++
20+20+20+20+5+2+
No weight
No weight
No weight
No weight
No weight
No weight
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
70.5
176.5
34
52
33
31.5
93.5
11
80.5
37.5
43
176
0
0
0
0
0
0
Workset
Side weight disks
20+10+2+1+++
20+20+20+20+5+1++++
10+5++++
20+5++
10+5+++
10+2+1++++
20+20+5+1+
5+
20+10+5+2+1+++
10+5+2+1
20+++
20+20+20+20+5+2+
No weight
No weight
No weight
No weight
No weight
No weight
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
increment
4.5
10.5
2
3.5
2.5
2
5.5
1
5
2.5
3
10.5
0
0
0
0
0
0
This Worksheet displays the details of the week 3 and 4

values in the tables to the left and right. If the rep figures are
the same for weeks 3 and 4 the percentage increments in
both tables should be set the same. All other figures are
calculated for you. Zig-zagging of weights from the previous
cycle can be minimised by modifying the percentage weight
increment values appropriately. You can use the final day to
find your new rep max figures for the next macrocycle. This
worksheet prints to one side of A4.
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Percentage
increment
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
WEEK 3
WEEK 4
Monday
September 5, 2011
Monday
September 12, 2011
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Warmup 1
Warmup 2
Warmup 3
Reps Weight Reps Weight Reps Weight Reps
10
40
5
None
0
None
0
10
105
5
None
0
None
0
10
20
5
None
0
None
0
10
30
5
None
0
None
0
10
15
5
None
0
None
0
10
15
5
None
0
None
0
10
55
5
None
0
None
0
10
5
5
None
0
None
0
10
45
5
None
0
None
0
10
20
5
None
0
None
0
10
25
5
None
0
None
0
10
105
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
Weight
75
187
36
55.5
35.5
33.5
99
12
85.5
40
46
186.5
0
0
0
0
0
0
Workset
Side weight disks
20+10+5+2
20+20+20+20+10+2++
10+5+2+
20+5+1+++
10+5+1+++
10+5+1+
20+20+5+2++++
5++
20+20+1+++
20
20+2+
20+20+20+20+10+1++++
No weight
No weight
No weight
No weight
No weight
No weight
Weight
79.5
197.5
38
59
38
35.5
104.5
13
90.5
42.5
49
197
0
0
0
0
0
0
Workset
Side weight disks
20+10+5+2+1++
20+20+20+20+10+5+2+1
10+5+2+++
20+5+2++++
10+5+2+++
10+5+1+++
20+20+10+1++
5+++
20+20+2+1+++
20+1
20+2++++
20+20+20+20+10+5+2++
No weight
No weight
No weight
No weight
No weight
No weight
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
84
208
40
62.5
40.5
37.5
110
14
95.5
45
52
207.5
0
0
0
0
0
0
Workset
Side weight disks
20+20++++
40+20+20+20+2+++
20
20+10+1
10+5+2+1+++
10+5+2+1
20+20+10+5
5++++
20+20+5+1+++
20+2
20+5++
40+20+20+20+2+1
No weight
No weight
No weight
No weight
No weight
No weight
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
84
208
40
62.5
40.5
37.5
110
14
95.5
45
52
207.5
0
0
0
0
0
0
Workset
Side weight disks
20+20++++
40+20+20+20+2+++
20
20+10+1
10+5+2+1+++
10+5+2+1
20+20+10+5
5++++
20+20+5+1+++
20+2
20+5++
40+20+20+20+2+1
No weight
No weight
No weight
No weight
No weight
No weight
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Wednesday
September 7, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Week 4
10 Rep Max
84
208
40
62.5
40.5
37.5
110
14
95.5
45
52
207.5
0
0
0
0
0
0
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Warmup 1
Warmup 2
Warmup 3
10
45
5
None
0
None
0
10
115
5
None
0
None
0
10
20
5
None
0
None
0
10
30
5
None
0
None
0
10
20
5
None
0
None
0
10
20
5
None
0
None
0
10
60
5
None
0
None
0
10
5
5
None
0
None
0
10
50
5
None
0
None
0
10
20
5
None
0
None
0
10
25
5
None
0
None
0
10
115
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Warmup 1
Warmup 2
Warmup 3
10
45
5
None
0
None
0
10
120
5
None
0
None
0
10
20
5
None
0
None
0
10
35
5
None
0
None
0
10
20
5
None
0
None
0
10
20
5
None
0
None
0
10
65
5
None
0
None
0
10
5
5
None
0
None
0
10
55
5
None
0
None
0
10
25
5
None
0
None
0
10
30
5
None
0
None
0
10
120
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
Warmup 1
Warmup 2
Warmup 3
Weight
50
5
None
0
None
0
130
5
None
0
None
0
25
5
None
0
None
0
35
5
None
0
None
0
20
5
None
0
None
0
20
5
None
0
None
0
65
5
None
0
None
0
5
5
None
0
None
0
55
5
None
0
None
0
25
5
None
0
None
0
30
5
None
0
None
0
130
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
Warmup 1
Warmup 2
Warmup 3
Weight
55
5
None
0
None
0
135
5
None
0
None
0
25
5
None
0
None
0
40
5
None
0
None
0
25
5
None
0
None
0
20
5
None
0
None
0
70
5
None
0
None
0
5
5
None
0
None
0
60
5
None
0
None
0
25
5
None
0
None
0
30
5
None
0
None
0
135
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
Friday
September 16, 2011
Sunday
September 11, 2011
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Reps
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
Wednesday
September 14, 2011
Friday
September 9, 2011
Warmup 1
Warmup 2
Warmup 3
10
45
5
None
0
None
0
10
120
5
None
0
None
0
10
20
5
None
0
None
0
10
35
5
None
0
None
0
10
20
5
None
0
None
0
10
20
5
None
0
None
0
10
65
5
None
0
None
0
10
5
5
None
0
None
0
10
55
5
None
0
None
0
10
25
5
None
0
None
0
10
30
5
None
0
None
0
10
120
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
10
0
5
None
0
None
0
Sets
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Weight
increment
4.5
10.5
2
3.5
2.5
2
5.5
1
5
2.5
3
10.5
0
0
0
0
0
0
Reps
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
Warmup 1
Warmup 2
Warmup 3
Weight
55
5
None
0
None
0
145
5
None
0
None
0
25
5
None
0
None
0
40
5
None
0
None
0
25
5
None
0
None
0
25
5
None
0
None
0
75
5
None
0
None
0
5
5
None
0
None
0
65
5
None
0
None
0
30
5
None
0
None
0
35
5
None
0
None
0
145
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
Sunday
September 18, 2011
Reps
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
Warmup 1
Warmup 2
Warmup 3
Weight
55
5
None
0
None
0
145
5
None
0
None
0
25
5
None
0
None
0
40
5
None
0
None
0
25
5
None
0
None
0
25
5
None
0
None
0
75
5
None
0
None
0
5
5
None
0
None
0
65
5
None
0
None
0
30
5
None
0
None
0
35
5
None
0
None
0
145
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
0
5
None
0
None
0
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Week 5
5 Rep Max
95.5
248
59
74.5
48
50
122
18
114
57.5
60
230
0
0
0
0
0
0
Weight
70.5
185.5
44
54.5
35.5
37.5
89.5
13
84
42.5
45
172.5
0
0
0
0
0
0
Percentage
increment
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
Workset
Side weight disks
20+10+2+1+++
20+20+20+20+10+1+++
20++++
20+5+1++
10+5+1+++
10+5+2+1
20+20+2+1++
5+++
20+20++++
20+1
20+2
20+20+20+20+5+1
No weight
No weight
No weight
No weight
No weight
No weight
Weight
increment
5
12.5
3
4
2.5
2.5
6.5
1
6
3
3
11.5
0
0
0
0
0
0
This Worksheet displays the details of the week 5 and 6

values in the tables to the left and right. If the rep figures are
the same for weeks 5 and 6 the percentage increments in
both tables should be set the same. All other figures are
calculated for you. Zig-zagging of weights from the previous
cycle can be minimised by modifying the percentage weight
increment values appropriately. You can use the final day to
find your new rep max figures for the next macrocycle. This
worksheet prints to one side of A4.
Week 6
5 Rep Max
95.5
248
59
74.5
48
50
122
18
114
57.5
60
230
0
0
0
0
0
0
Percentage
increment
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
5.0%
WEEK 5
WEEK 6
Monday
September 19, 2011
Monday
September 26, 2011
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Warmup 1
Warmup 2
Warmup 3
5
35
5
45
3
55
2
5
90
5
125
3
145
2
5
20
5
30
3
35
2
5
25
5
35
3
40
2
5
15
5
20
3
25
2
5
15
5
25
3
30
2
5
40
5
60
3
70
2
5
5
5
5
3
10
2
5
40
5
55
3
65
2
5
20
5
25
3
30
2
5
20
5
30
3
35
2
5
85
5
120
3
135
2
5
0
5
0
3
0
2
5
0
5
0
3
0
2
5
0
5
0
3
0
2
5
0
5
0
3
0
2
5
0
5
0
3
0
2
5
0
5
0
3
0
2
Weight
75.5
198
47
58.5
38
40
96
14
90
45.5
48
184
0
0
0
0
0
0
Wednesday
September 21, 2011
Workset
Warmup 1
Warmup 2
Warmup 3
Side weight disks
Sets
20+10+5+1+++
3
5
35
5
50
3
60
2
20+20+20+20+10+5+2+++
3
5
95
5
135
3
155
2
20+2++
3
5
20
5
30
3
35
2
20+5+2+1+
3
5
25
5
40
3
45
2
10+5+2+++
3
5
15
5
25
3
30
2
20
3
5
20
5
25
3
30
2
20+20+5+2+
3
5
45
5
65
3
75
2
5++++
3
5
5
5
5
3
10
2
20+20+5
3
5
45
5
60
3
70
2
20+1+++
3
5
20
5
30
3
35
2
20+2+++
3
5
20
5
30
3
35
2
20+20+20+20+10++++
3
5
90
5
125
3
145
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
80.5
210.5
50
62.5
40.5
42.5
102.5
15
96
48.5
51
195.5
0
0
0
0
0
0
Friday
September 23, 2011
Workset
Warmup 1
Warmup 2
Warmup 3
Side weight disks
Sets
20+10+5+2+1+++
3
5
40
5
55
3
60
2
40+20+20+20+2+1+++
3
5
105
5
145
3
165
2
20+5
3
5
25
5
35
3
40
2
20+10+1
3
5
30
5
40
3
50
2
10+5+2+1+++
3
5
20
5
25
3
30
2
20+1
3
5
20
5
25
3
30
2
20+20+10+1
3
5
50
5
70
3
80
2
5+2
3
5
5
5
10
3
10
2
20+20+5+2+
3
5
45
5
65
3
75
2
20+2+1+
3
5
20
5
30
3
35
2
20+5+
3
5
25
5
35
3
40
2
20+20+20+20+10+5+1+++
3
5
95
5
135
3
155
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
80.5
210.5
50
62.5
40.5
42.5
102.5
15
96
48.5
51
195.5
0
0
0
0
0
0
Sunday
September 25, 2011
Workset
Warmup 1
Warmup 2
Warmup 3
Side weight disks
Sets
20+10+5+2+1+++
3
5
40
5
55
3
60
2
40+20+20+20+2+1+++
3
5
105
5
145
3
165
2
20+5
3
5
25
5
35
3
40
2
20+10+1
3
5
30
5
40
3
50
2
10+5+2+1+++
3
5
20
5
25
3
30
2
20+1
3
5
20
5
25
3
30
2
20+20+10+1
3
5
50
5
70
3
80
2
5+2
3
5
5
5
10
3
10
2
20+20+5+2+
3
5
45
5
65
3
75
2
20+2+1+
3
5
20
5
30
3
35
2
20+5+
3
5
25
5
35
3
40
2
20+20+20+20+10+5+1+++
3
5
95
5
135
3
155
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
No weight
3
5
0
5
0
3
0
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
85.5
223
53
66.5
43
45
109
16
102
51.5
54
207
0
0
0
0
0
0
Workset
Side weight disks
20+20+1+++
40+40+20+10+++
20+5+++
20+10+1++++
20+++
20+2
20+20+10+2++++
5+2+
20+20+10++
20+2+1++++
20+5++++
40+20+20+20+2++
No weight
No weight
No weight
No weight
No weight
No weight
Weight
90.5
235.5
56
70.5
45.5
47.5
115.5
17
108
54.5
57
218.5
0
0
0
0
0
0
Workset
Side weight disks
20+20+2+1+++
40+40+20+10+5+1+++
20+5+2+
20+10+2+1+++
20+1+++
20+2+1
20+20+10+5+1+++
5+2++
20+20+10+2+++
20+5+1++
20+5+2++
40+20+20+20+5+2+1+
No weight
No weight
No weight
No weight
No weight
No weight
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
95.5
248
59
74.5
48
50
122
18
114
57.5
60
230
0
0
0
0
0
0
Workset
Side weight disks
20+20+5+1+++
40+40+20+20+2+++
20+5+2++++
20+10+5+1++
20+2+++
20+5
20+20+20++
5+2+++
20+20+10+5++++
20+5+2+1
20+10
40+40+20+10+5
No weight
No weight
No weight
No weight
No weight
No weight
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
95.5
248
59
74.5
48
50
122
18
114
57.5
60
230
0
0
0
0
0
0
Workset
Side weight disks
20+20+5+1+++
40+40+20+20+2+++
20+5+2++++
20+10+5+1++
20+2+++
20+5
20+20+20++
5+2+++
20+20+10+5++++
20+5+2+1
20+10
40+40+20+10+5
No weight
No weight
No weight
No weight
No weight
No weight
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Weight
increment
5
12.5
3
4
2.5
2.5
6.5
1
6
3
3
11.5
0
0
0
0
0
0
Warmup 1
Warmup 2
Warmup 3
Weight
40
5
55
3
65
2
110
5
155
3
175
2
25
5
35
3
40
2
30
5
45
3
50
2
20
5
30
3
30
2
20
5
30
3
35
2
50
5
75
3
85
2
5
5
10
3
10
2
50
5
70
3
80
2
25
5
35
3
40
2
25
5
35
3
40
2
100
5
140
3
165
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Wednesday
September 28, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
Weight
45
5
60
3
70
2
115
5
160
3
185
2
25
5
35
3
40
2
35
5
45
3
55
2
20
5
30
3
35
2
20
5
30
3
35
2
55
5
80
3
90
2
5
5
10
3
10
2
50
5
75
3
85
2
25
5
35
3
40
2
25
5
35
3
45
2
105
5
150
3
170
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Friday
September 30, 2011
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
Weight
45
5
65
3
75
2
120
5
170
3
195
2
25
5
40
3
45
2
35
5
50
3
55
2
20
5
30
3
35
2
25
5
35
3
40
2
60
5
85
3
95
2
5
5
10
3
10
2
55
5
75
3
90
2
25
5
40
3
45
2
30
5
40
3
45
2
115
5
160
3
180
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Sunday
October 2, 2011
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
Weight
45
5
65
3
75
2
120
5
170
3
195
2
25
5
40
3
45
2
35
5
50
3
55
2
20
5
30
3
35
2
25
5
35
3
40
2
60
5
85
3
95
2
5
5
10
3
10
2
55
5
75
3
90
2
25
5
40
3
45
2
30
5
40
3
45
2
115
5
160
3
180
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Week 7
5 Rep Max
95.5
248
59
74.5
48
50
122
18
114
57.5
60
230
0
0
0
0
0
0
Percentage
increment
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
Weight
increment
2
5
1.5
1.5
1
1
2.5
0.5
2.5
1.5
1.5
5
0
0
0
0
0
0
This Worksheet displays the details of the week 7 and 8 mesocycle.

You have two choices for weeks 7 and 8. You can continue the rep/set
scheme from Cycle 3 but keep increasing the weight and use drop sets
or M-Time to complete all the reps, or you can perform negatives at
about your 2 rep max (which is how this worksheet is configured). If
you want to continue the rep/set scheme from Cycle 3 then set the
choice box below to 'Yes'. The percentage increment values in the
tables to the left and right may be altered. All other figures are
calculated for you. It is advised you reduce the weight increments to
about half the previous cycle. If switching to lower reps for this cycle
you can minimise zig-zagging of weights from the previous cycle by
modifying the percentage weight increment values appropriately. The
final session in this cycle can be used to find your new rep max figures
for the next macrocycle. Following this cycle is strategic
deconditioning. This comprises between 9 to 16 days of no resistance
training. This worksheet prints to one side of A4.
Continue Cycle 3 with increasing weights
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
97.5
253
60.5
76
49
51
124.5
18.5
116.5
59
61.5
235
0
0
0
0
0
0
Workset
Side weight disks
20+20+5+2+1
40+40+20+20+5+++
20+5+2+1+++
20+10+5+2+
20+2++++
20+5+
20+20+20+1++
5+2+1+
20+20+10+5+1++++
20+5+2++++
20+5+2+1++++
40+40+20+10+5+2
No weight
No weight
No weight
No weight
No weight
No weight
Weight
99.5
258
62
77.5
50
52
127
19
119
60.5
63
240
0
0
0
0
0
0
Workset
Side weight disks
20+20+5+2+1++
40+40+20+20+5+2+++
20+10++
20+10+5+2+1
20+5
20+5++
20+20+20+2++
5+2++++
20+20+10+5+2++++
20+5+2+1+++
20+10+++
40+40+20+20
No weight
No weight
No weight
No weight
No weight
No weight
Weight
101.5
263
63.5
79
51
53
129.5
19.5
121.5
62
64.5
245
0
0
0
0
0
0
Workset
Side weight disks
20+20+5+2+1++++
40+40+20+20+10+++
20+10+1+
20+10+5+2++++
20+5+
20+5+++
20+20+20+2+1++
5+2+1++
20+20+10+5+2+1++++
20+10++
20+10+1++
40+40+20+20+2
No weight
No weight
No weight
No weight
No weight
No weight
Weight
103.5
268
65
80.5
52
54
132
20
124
63.5
66
250
0
0
0
0
0
0
Workset
Side weight disks
20+20+10+1+
40+40+20+20+10+2+++
20+10+2
20+10+5+2+1+++
20+5++
20+5++++
20+20+20+5++
10
20+20+20++++
20+10+1+
20+10+2+
40+40+20+20+5
No weight
No weight
No weight
No weight
No weight
No weight
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Week 8
5 Rep Max
95.5
248
59
74.5
48
50
122
18
114
57.5
60
230
0
0
0
0
0
0
WEEK 8
Monday
October 3, 2011
Monday
October 10, 2011
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
45
5
65
3
75
2
125
5
175
3
200
2
30
5
40
3
45
2
35
5
50
3
60
2
20
5
30
3
35
2
25
5
35
3
40
2
60
5
85
3
95
2
5
5
10
3
10
2
55
5
80
3
90
2
25
5
40
3
45
2
30
5
40
3
45
2
115
5
160
3
185
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
45
5
65
3
75
2
125
5
180
3
205
2
30
5
40
3
45
2
35
5
50
3
60
2
25
5
35
3
40
2
25
5
35
3
40
2
60
5
85
3
100
2
5
5
10
3
15
2
55
5
80
3
95
2
30
5
40
3
45
2
30
5
40
3
50
2
120
5
165
3
190
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
50
5
70
3
80
2
130
5
180
3
210
2
30
5
40
3
50
2
35
5
55
3
60
2
25
5
35
3
40
2
25
5
35
3
40
2
60
5
90
3
100
2
5
5
10
3
15
2
60
5
85
3
95
2
30
5
40
3
45
2
30
5
45
3
50
2
120
5
170
3
195
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
50
5
70
3
80
2
130
5
185
3
210
2
30
5
45
3
50
2
40
5
55
3
60
2
25
5
35
3
40
2
25
5
35
3
40
2
65
5
90
3
105
2
10
5
10
3
15
2
60
5
85
3
95
2
30
5
40
3
50
2
30
5
45
3
50
2
125
5
175
3
200
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
103.5
268
65
80.5
52
54
132
20
124
63.5
66
250
0
0
0
0
0
0
Workset
Side weight disks
20+20+10+1+
40+40+20+20+10+2+++
20+10+2
20+10+5+2+1+++
20+5++
20+5++++
20+20+20+5++
10
20+20+20++++
20+10+1+
20+10+2+
40+40+20+20+5
No weight
No weight
No weight
No weight
No weight
No weight
Weight
105.5
273
66.5
82
53
55
134.5
20.5
126.5
65
67.5
255
0
0
0
0
0
0
Workset
Side weight disks
20+20+10+1+++
40+40+20+20+10+5+++
20+10+1++++
20+20++
20+5+++
20+5+2
20+20+20+5+1++
5+2+1+++
20+20+20+1++++
20+10+2
20+10+2+1
40+40+20+20+5+2
No weight
No weight
No weight
No weight
No weight
No weight
Weight
107.5
278
68
83.5
54
56
137
21
129
66.5
69
260
0
0
0
0
0
0
Workset
Side weight disks
20+20+10+2+1
40+40+20+20+10+5+2+++
20+10+2+++
20+20+1+
20+5++++
20+5+2+
20+20+20+5+2++
10+
20+20+20+2++++
20+10+1++++
20+10+2++++
40+40+20+20+10
No weight
No weight
No weight
No weight
No weight
No weight
Weight
109.5
283
69.5
85
55
57
139.5
21.5
131.5
68
70.5
265
0
0
0
0
0
0
Workset
Side weight disks
20+20+10+2+1++
40+40+20+20+20+++
20+10+2+1++
20+20+2
20+5+2
20+5+2++
20+20+20+5+2+1++
5+2+1++++
20+20+20+2+1++++
20+10+2+++
20+10+2+1+++
40+40+20+20+10+2
No weight
No weight
No weight
No weight
No weight
No weight
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Warmup 1
Warmup 2
Warmup 3
Weight
50
5
70
3
80
2
130
5
185
3
210
2
30
5
45
3
50
2
40
5
55
3
60
2
25
5
35
3
40
2
25
5
35
3
40
2
65
5
90
3
105
2
10
5
10
3
15
2
60
5
85
3
95
2
30
5
40
3
50
2
30
5
45
3
50
2
125
5
175
3
200
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
Weight
50
5
70
3
80
2
135
5
190
3
215
2
30
5
45
3
50
2
40
5
55
3
65
2
25
5
35
3
40
2
25
5
35
3
40
2
65
5
90
3
105
2
10
5
10
3
15
2
60
5
85
3
100
2
30
5
45
3
50
2
30
5
45
3
50
2
125
5
175
3
200
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Friday
October 14, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Sunday
October 9, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Wednesday
October 12, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Friday
October 7, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Weight
increment
2
5
1.5
1.5
1
1
2.5
0.5
2.5
1.5
1.5
5
0
0
0
0
0
0
Yes
WEEK 7
Wednesday
October 5, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Percentage
increment
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
2.0%
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
Weight
50
5
75
3
85
2
135
5
190
3
220
2
30
5
45
3
50
2
40
5
55
3
65
2
25
5
35
3
40
2
25
5
35
3
40
2
65
5
95
3
105
2
10
5
10
3
15
2
60
5
90
3
100
2
30
5
45
3
50
2
30
5
45
3
55
2
130
5
180
3
205
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Sunday
October 16, 2011
Exercise
Squat
Leg Press
Leg Curl
Dips
Chin-ups
BB Prone Row
Upright Shrug
BB Curl
Calf Raise
Sets
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Warmup 1
Warmup 2
Warmup 3
Weight
50
5
75
3
85
2
140
5
195
3
225
2
30
5
45
3
55
2
40
5
55
3
65
2
25
5
35
3
40
2
25
5
35
3
45
2
65
5
95
3
110
2
10
5
15
3
15
2
65
5
90
3
105
2
30
5
45
3
50
2
35
5
45
3
55
2
130
5
185
3
210
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
0
5
0
3
0
2
Kilogram Weights Table is used to lookup the combination of disks to add to each side of a barbell or dumbbell to achieve a specific total
weight in kilograms. This does not include the weight of the barbell/dumbbell bar itself, but providing all rep max figures are based on just
the weight of the disks this will not matter. The current table is set-up for a standard Kg weight set. The 'Single side weight' and 'Single side
disk combination' columns may be altered if you have a different set of disks available to you, just don't go beyond row 1210. The 'Total
Weight' column values are automatically calculated. The 'Single Side Weight' column should be arranged in ascending weight. The 'Smallest
single weight increment possible' figure should be the smallest total weight by which the bar can be increased. Based on the weight set
given here this value is 0.5 kgs.
Kilogram Weights Table

Single side weight
Total Weight
Single side disk combination needed to achieve total weight
0
1/4
1/2
3/4
1
1 1/4
1 1/2
1 3/4
2
2 1/4
2 1/2
2 3/4
3
3 1/4
3 1/2
3 3/4
4
4 1/4
4 1/2
4 3/4
5
5 1/4
5 1/2
5 3/4
6
6 1/4
6 1/2
6 3/4
7
7 1/4
7 1/2
7 3/4
8
8 1/4
8 1/2
8 3/4
9
9 1/4
9 1/2
9 3/4
10
10 1/4
10 1/2
10 3/4
11
11 1/4
11 1/2
11 3/4
12
12 1/4
12 1/2
12 3/4
13
13 1/4
13 1/2
13 3/4
14
14 1/4
14 1/2
14 3/4
15
15 1/4
15 1/2
15 3/4
16
16 1/4
16 1/2
16 3/4
17
17 1/4
17 1/2
17 3/4
18
18 1/4
18 1/2
18 3/4
19
19 1/4
19 1/2
19 3/4
20
20 1/4
20 1/2
20 3/4
21
21 1/4
21 1/2
21 3/4
22
22 1/4
22 1/2
22 3/4
23
23 1/4
23 1/2
23 3/4
24
24 1/4
24 1/2
24 3/4
25
25 1/4
25 1/2
25 3/4
26
26 1/4
26 1/2
26 3/4
27
27 1/4
27 1/2
27 3/4
28
28 1/4
28 1/2
28 3/4
29
29 1/4
29 1/2
29 3/4
30
30 1/4
30 1/2
30 3/4
31
31 1/4
31 1/2
31 3/4
32
32 1/4
32 1/2
32 3/4
33
33 1/4
33 1/2
33 3/4
34
34 1/4
34 1/2
0
1/2
1
1 1/2
2
2 1/2
3
3 1/2
4
4 1/2
5
5 1/2
6
6 1/2
7
7 1/2
8
8 1/2
9
9 1/2
10
10 1/2
11
11 1/2
12
12 1/2
13
13 1/2
14
14 1/2
15
15 1/2
16
16 1/2
17
17 1/2
18
18 1/2
19
19 1/2
20
20 1/2
21
21 1/2
22
22 1/2
23
23 1/2
24
24 1/2
25
25 1/2
26
26 1/2
27
27 1/2
28
28 1/2
29
29 1/2
30
30 1/2
31
31 1/2
32
32 1/2
33
33 1/2
34
34 1/2
35
35 1/2
36
36 1/2
37
37 1/2
38
38 1/2
39
39 1/2
40
40 1/2
41
41 1/2
42
42 1/2
43
43 1/2
44
44 1/2
45
45 1/2
46
46 1/2
47
47 1/2
48
48 1/2
49
49 1/2
50
50 1/2
51
51 1/2
52
52 1/2
53
53 1/2
54
54 1/2
55
55 1/2
56
56 1/2
57
57 1/2
58
58 1/2
59
59 1/2
60
60 1/2
61
61 1/2
62
62 1/2
63
63 1/2
64
64 1/2
65
65 1/2
66
66 1/2
67
67 1/2
68
68 1/2
69
0
1 spinlock
2 spinlocks
3 spinlocks
+
1
++
1+
+++
1++
2
1+++
2+
1++++
2++
2+1
2+++
2+1+
2++++
2+1++
5
2+1+++
5+
2+1++++
5++
5+1
5+++
5+1+
5++++
5+1++
5+2
5+1+++
5+2+
5+1++++
5+2++
5+2+1
5+2+++
5+2+1+
5+2++++
5+2+1++
10
5+2+1+++
10+
5+2+1++++
10++
10+1
10+++
10+1+
10++++
10+1++
10+2
10+1+++
10+2+
10+1++++
10+2++
10+2+1
10+2+++
10+2+1+
10+2++++
10+2+1++
10+5
10+2+1+++
10+5+
10+2+1++++
10+5++
10+5+1
10+5+++
10+5+1+
10+5++++
10+5+1++
10+5+2
10+5+1+++
10+5+2+
10+5+1++++
10+5+2++
10+5+2+1
10+5+2+++
10+5+2+1+
10+5+2++++
10+5+2+1++
20
10+5+2+1+++
20+
10+5+2+1++++
20++
20+1
20+++
20+1+
20++++
20+1++
20+2
20+1+++
20+2+
20+1++++
20+2++
20+2+1
20+2+++
20+2+1+
20+2++++
20+2+1++
20+5
20+2+1+++
20+5+
20+2+1++++
20+5++
20+5+1
20+5+++
20+5+1+
20+5++++
20+5+1++
20+5+2
20+5+1+++
20+5+2+
20+5+1++++
20+5+2++
20+5+2+1
20+5+2+++
20+5+2+1+
20+5+2++++
20+5+2+1++
20+10
20+5+2+1+++
20+10+
20+5+2+1++++
20+10++
20+10+1
20+10+++
20+10+1+
20+10++++
20+10+1++
20+10+2
20+10+1+++
20+10+2+
20+10+1++++
20+10+2++
20+10+2+1
20+10+2+++
20+10+2+1+
20+10+2++++
Smallest total weight

increment possible
1/2
34 3/4
35
35 1/4
35 1/2
35 3/4
36
36 1/4
36 1/2
36 3/4
37
37 1/4
37 1/2
37 3/4
38
38 1/4
38 1/2
38 3/4
39
39 1/4
39 1/2
39 3/4
40
40 1/4
40 1/2
40 3/4
41
41 1/4
41 1/2
41 3/4
42
42 1/4
42 1/2
42 3/4
43
43 1/4
43 1/2
43 3/4
44
44 1/4
44 1/2
44 3/4
45
45 1/4
45 1/2
45 3/4
46
46 1/4
46 1/2
46 3/4
47
47 1/4
47 1/2
47 3/4
48
48 1/4
48 1/2
48 3/4
49
49 1/4
49 1/2
49 3/4
50
50 1/4
50 1/2
50 3/4
51
51 1/4
51 1/2
51 3/4
52
52 1/4
52 1/2
52 3/4
53
53 1/4
53 1/2
53 3/4
54
54 1/4
54 1/2
54 3/4
55
55 1/4
55 1/2
55 3/4
56
56 1/4
56 1/2
56 3/4
57
57 1/4
57 1/2
57 3/4
58
58 1/4
58 1/2
58 3/4
59
59 1/4
59 1/2
59 3/4
60
60 1/4
60 1/2
60 3/4
61
61 1/4
61 1/2
61 3/4
62
62 1/4
62 1/2
62 3/4
63
63 1/4
63 1/2
63 3/4
64
64 1/4
64 1/2
64 3/4
65
65 1/4
65 1/2
65 3/4
66
66 1/4
66 1/2
66 3/4
67
67 1/4
67 1/2
67 3/4
68
68 1/4
68 1/2
68 3/4
69
69 1/4
69 1/2
69 3/4
70
70 1/4
70 1/2
70 3/4
71
71 1/4
71 1/2
71 3/4
72
72 1/4
72 1/2
69 1/2
70
70 1/2
71
71 1/2
72
72 1/2
73
73 1/2
74
74 1/2
75
75 1/2
76
76 1/2
77
77 1/2
78
78 1/2
79
79 1/2
80
80 1/2
81
81 1/2
82
82 1/2
83
83 1/2
84
84 1/2
85
85 1/2
86
86 1/2
87
87 1/2
88
88 1/2
89
89 1/2
90
90 1/2
91
91 1/2
92
92 1/2
93
93 1/2
94
94 1/2
95
95 1/2
96
96 1/2
97
97 1/2
98
98 1/2
99
99 1/2
100
100 1/2
101
101 1/2
102
102 1/2
103
103 1/2
104
104 1/2
105
105 1/2
106
106 1/2
107
107 1/2
108
108 1/2
109
109 1/2
110
110 1/2
111
111 1/2
112
112 1/2
113
113 1/2
114
114 1/2
115
115 1/2
116
116 1/2
117
117 1/2
118
118 1/2
119
119 1/2
120
120 1/2
121
121 1/2
122
122 1/2
123
123 1/2
124
124 1/2
125
125 1/2
126
126 1/2
127
127 1/2
128
128 1/2
129
129 1/2
130
130 1/2
131
131 1/2
132
132 1/2
133
133 1/2
134
134 1/2
135
135 1/2
136
136 1/2
137
137 1/2
138
138 1/2
139
139 1/2
140
140 1/2
141
141 1/2
142
142 1/2
143
143 1/2
144
144 1/2
145
20+10+2+1++
20+10+5
20+10+2+1+++
20+10+5+
20+10+2+1++++
20+10+5++
20+10+5+1
20+10+5+++
20+10+5+1+
20+10+5++++
20+10+5+1++
20+10+5+2
20+10+5+1+++
20+10+5+2+
20+10+5+1++++
20+10+5+2++
20+10+5+2+1
20+10+5+2+++
20+10+5+2+1+
20+10+5+2++++
20+10+5+2+1++
20+20
20+10+5+2+1+++
20+20+
20+10+5+2+1++++
20+20++
20+20+1
20+20+++
20+20+1+
20+20++++
20+20+1++
20+20+2
20+20+1+++
20+20+2+
20+20+1++++
20+20+2++
20+20+2+1
20+20+2+++
20+20+2+1+
20+20+2++++
20+20+2+1++
20+20+5
20+20+2+1+++
20+20+5+
20+20+2+1++++
20+20+5++
20+20+5+1
20+20+5+++
20+20+5+1+
20+20+5++++
20+20+5+1++
20+20+5+2
20+20+5+1+++
20+20+5+2+
20+20+5+1++++
20+20+5+2++
20+20+5+2+1
20+20+5+2+++
20+20+5+2+1+
20+20+5+2++++
20+20+5+2+1++
20+20+10
20+20+5+2+1+++
20+20+10+
20+20+5+2+1++++
20+20+10++
20+20+10+1
20+20+10+++
20+20+10+1+
20+20+10++++
20+20+10+1++
20+20+10+2
20+20+10+1+++
20+20+10+2+
20+20+10+1++++
20+20+10+2++
20+20+10+2+1
20+20+10+2+++
20+20+10+2+1+
20+20+10+2++++
20+20+10+2+1++
20+20+10+5
20+20+10+2+1+++
20+20+10+5+
20+20+10+2+1++++
20+20+10+5++
20+20+10+5+1
20+20+10+5+++
20+20+10+5+1+
20+20+10+5++++
20+20+10+5+1++
20+20+10+5+2
20+20+10+5+1+++
20+20+10+5+2+
20+20+10+5+1++++
20+20+10+5+2++
20+20+10+5+2+1
20+20+10+5+2+++
20+20+10+5+2+1+
20+20+10+5+2++++
20+20+10+5+2+1++
20+20+20
20+20+10+5+2+1+++
20+20+20+
20+20+10+5+2+1++++
20+20+20++
20+20+20+1
20+20+20+++
20+20+20+1+
20+20+20++++
20+20+20+1++
20+20+20+2
20+20+20+1+++
20+20+20+2+
20+20+20+1++++
20+20+20+2++
20+20+20+2+1
20+20+20+2+++
20+20+20+2+1+
20+20+20+2++++
20+20+20+2+1++
20+20+20+5
20+20+20+2+1+++
20+20+20+5+
20+20+20+2+1++++
20+20+20+5++
20+20+20+5+1
20+20+20+5+++
20+20+20+5+1+
20+20+20+5++++
20+20+20+5+1++
20+20+20+5+2
20+20+20+5+1+++
20+20+20+5+2+
20+20+20+5+1++++
20+20+20+5+2++
20+20+20+5+2+1
20+20+20+5+2+++
20+20+20+5+2+1+
20+20+20+5+2++++
20+20+20+5+2+1++
20+20+20+10
20+20+20+5+2+1+++
20+20+20+10+
20+20+20+5+2+1++++
20+20+20+10++
20+20+20+10+1
20+20+20+10+++
20+20+20+10+1+
20+20+20+10++++
20+20+20+10+1++
20+20+20+10+2
72 3/4
73
73 1/4
73 1/2
73 3/4
74
74 1/4
74 1/2
74 3/4
75
75 1/4
75 1/2
75 3/4
76
76 1/4
76 1/2
76 3/4
77
77 1/4
77 1/2
77 3/4
78
78 1/4
78 1/2
78 3/4
79
79 1/4
79 1/2
79 3/4
80
80 1/4
80 1/2
80 3/4
81
81 1/4
81 1/2
81 3/4
82
82 1/4
82 1/2
82 3/4
83
83 1/4
83 1/2
83 3/4
84
84 1/4
84 1/2
84 3/4
85
85 1/4
85 1/2
85 3/4
86
86 1/4
86 1/2
86 3/4
87
87 1/4
87 1/2
87 3/4
88
88 1/4
88 1/2
88 3/4
89
89 1/4
89 1/2
89 3/4
90
90 1/4
90 1/2
90 3/4
91
91 1/4
91 1/2
91 3/4
92
92 1/4
92 1/2
92 3/4
93
93 1/4
93 1/2
93 3/4
94
94 1/4
94 1/2
94 3/4
95
95 1/4
95 1/2
95 3/4
96
96 1/4
96 1/2
96 3/4
97
97 1/4
97 1/2
97 3/4
98
98 1/4
98 1/2
98 3/4
99
99 1/4
99 1/2
99 3/4
100
100 1/4
100 1/2
100 3/4
101
101 1/4
101 1/2
101 3/4
102
102 1/4
102 1/2
102 3/4
103
103 1/4
103 1/2
103 3/4
104
104 1/4
104 1/2
104 3/4
105
105 1/4
105 1/2
105 3/4
106
106 1/4
106 1/2
106 3/4
107
107 1/4
107 1/2
107 3/4
108
108 1/4
108 1/2
108 3/4
109
109 1/4
109 1/2
109 3/4
110
110 1/4
110 1/2
145 1/2
146
146 1/2
147
147 1/2
148
148 1/2
149
149 1/2
150
150 1/2
151
151 1/2
152
152 1/2
153
153 1/2
154
154 1/2
155
155 1/2
156
156 1/2
157
157 1/2
158
158 1/2
159
159 1/2
160
160 1/2
161
161 1/2
162
162 1/2
163
163 1/2
164
164 1/2
165
165 1/2
166
166 1/2
167
167 1/2
168
168 1/2
169
169 1/2
170
170 1/2
171
171 1/2
172
172 1/2
173
173 1/2
174
174 1/2
175
175 1/2
176
176 1/2
177
177 1/2
178
178 1/2
179
179 1/2
180
180 1/2
181
181 1/2
182
182 1/2
183
183 1/2
184
184 1/2
185
185 1/2
186
186 1/2
187
187 1/2
188
188 1/2
189
189 1/2
190
190 1/2
191
191 1/2
192
192 1/2
193
193 1/2
194
194 1/2
195
195 1/2
196
196 1/2
197
197 1/2
198
198 1/2
199
199 1/2
200
200 1/2
201
201 1/2
202
202 1/2
203
203 1/2
204
204 1/2
205
205 1/2
206
206 1/2
207
207 1/2
208
208 1/2
209
209 1/2
210
210 1/2
211
211 1/2
212
212 1/2
213
213 1/2
214
214 1/2
215
215 1/2
216
216 1/2
217
217 1/2
218
218 1/2
219
219 1/2
220
220 1/2
221
20+20+20+10+1+++
20+20+20+10+2+
20+20+20+10+1++++
20+20+20+10+2++
20+20+20+10+2+1
20+20+20+10+2+++
20+20+20+10+2+1+
20+20+20+10+2++++
20+20+20+10+2+1++
20+20+20+10+5
20+20+20+10+2+1+++
20+20+20+10+5+
20+20+20+10+2+1++++
20+20+20+10+5++
20+20+20+10+5+1
20+20+20+10+5+++
20+20+20+10+5+1+
20+20+20+10+5++++
20+20+20+10+5+1++
20+20+20+10+5+2
20+20+20+10+5+1+++
20+20+20+10+5+2+
20+20+20+10+5+1++++
20+20+20+10+5+2++
20+20+20+10+5+2+1
20+20+20+10+5+2+++
20+20+20+10+5+2+1+
20+20+20+10+5+2++++
20+20+20+10+5+2+1++
20+20+20+20
20+20+20+10+5+2+1+++
20+20+20+20+
20+20+20+10+5+2+1++++
20+20+20+20++
20+20+20+20+1
20+20+20+20+++
20+20+20+20+1+
20+20+20+20++++
20+20+20+20+1++
20+20+20+20+2
20+20+20+20+1+++
20+20+20+20+2+
20+20+20+20+1++++
20+20+20+20+2++
20+20+20+20+2+1
20+20+20+20+2+++
20+20+20+20+2+1+
20+20+20+20+2++++
20+20+20+20+2+1++
20+20+20+20+5
20+20+20+20+2+1+++
20+20+20+20+5+
20+20+20+20+2+1++++
20+20+20+20+5++
20+20+20+20+5+1
20+20+20+20+5+++
20+20+20+20+5+1+
20+20+20+20+5++++
20+20+20+20+5+1++
20+20+20+20+5+2
20+20+20+20+5+1+++
20+20+20+20+5+2+
20+20+20+20+5+1++++
20+20+20+20+5+2++
20+20+20+20+5+2+1
20+20+20+20+5+2+++
20+20+20+20+5+2+1+
20+20+20+20+5+2++++
20+20+20+20+5+2+1++
20+20+20+20+10
20+20+20+20+5+2+1+++
20+20+20+20+10+
20+20+20+20+5+2+1++++
20+20+20+20+10++
20+20+20+20+10+1
20+20+20+20+10+++
20+20+20+20+10+1+
20+20+20+20+10++++
20+20+20+20+10+1++
20+20+20+20+10+2
20+20+20+20+10+1+++
20+20+20+20+10+2+
20+20+20+20+10+1++++
20+20+20+20+10+2++
20+20+20+20+10+2+1
20+20+20+20+10+2+++
20+20+20+20+10+2+1+
20+20+20+20+10+2++++
20+20+20+20+10+2+1++
20+20+20+20+10+5
20+20+20+20+10+2+1+++
20+20+20+20+10+5+
20+20+20+20+10+2+1++++
20+20+20+20+10+5++
20+20+20+20+10+5+1
20+20+20+20+10+5+++
20+20+20+20+10+5+1+
20+20+20+20+10+5++++
20+20+20+20+10+5+1++
20+20+20+20+10+5+2
20+20+20+20+10+5+1+++
20+20+20+20+10+5+2+
20+20+20+20+10+5+1++++
20+20+20+20+10+5+2++
20+20+20+20+10+5+2+1
20+20+20+20+10+5+2+++
20+20+20+20+10+5+2+1+
20+20+20+20+10+5+2++++
20+20+20+20+10+5+2+1++
40+20+20+20
40+20+20+5+2+1+++
40+20+20+10+
40+20+20+5+2+1++++
40+20+20+20++
40+20+20+20+1
40+20+20+20+++
40+20+20+20+1+
40+20+20+20++++
40+20+20+20+1++
40+20+20+20+2
40+20+20+20+1+++
40+20+20+20+2+
40+20+20+20+1++++
40+20+20+20+2++
40+20+20+20+2+1
40+20+20+20+2+++
40+20+20+20+2+1+
40+20+20+20+2++++
40+20+20+20+2+1++
40+20+20+20+5
40+20+20+20+2+1+++
40+20+20+20+5+
40+20+20+20+2+1++++
40+20+20+20+5++
40+20+20+20+5+1
40+20+20+20+5+++
40+20+20+20+5+1+
40+20+20+20+5++++
40+20+20+20+5+1++
40+20+20+20+5+2
40+20+20+20+5+1+++
40+20+20+20+5+2+
40+20+20+20+5+1++++
40+20+20+20+5+2++
40+20+20+20+5+2+1
40+20+20+20+5+2+++
40+20+20+20+5+2+1+
40+20+20+20+5+2++++
40+20+20+20+5+2+1++
40+40+20+10
40+40+20+5+2+1+++
40+40+20+10+
110 3/4
111
111 1/4
111 1/2
111 3/4
112
112 1/4
112 1/2
112 3/4
113
113 1/4
113 1/2
113 3/4
114
114 1/4
114 1/2
114 3/4
115
115 1/4
115 1/2
115 3/4
116
116 1/4
116 1/2
116 3/4
117
117 1/4
117 1/2
117 3/4
118
118 1/4
118 1/2
118 3/4
119
119 1/4
119 1/2
119 3/4
120
120 1/4
120 1/2
120 3/4
121
121 1/4
121 1/2
121 3/4
122
122 1/4
122 1/2
122 3/4
123
123 1/4
123 1/2
123 3/4
124
124 1/4
124 1/2
124 3/4
125
125 1/4
125 1/2
125 3/4
126
126 1/4
126 1/2
126 3/4
127
127 1/4
127 1/2
127 3/4
128
128 1/4
128 1/2
128 3/4
129
129 1/4
129 1/2
129 3/4
130
130 1/4
130 1/2
130 3/4
131
131 1/4
131 1/2
131 3/4
132
132 1/4
132 1/2
132 3/4
133
133 1/4
133 1/2
133 3/4
134
134 1/4
134 1/2
134 3/4
135
135 1/4
135 1/2
135 3/4
136
136 1/4
136 1/2
136 3/4
137
137 1/4
137 1/2
137 3/4
138
138 1/4
138 1/2
138 3/4
139
139 1/4
139 1/2
139 3/4
140
140 1/4
140 1/2
140 3/4
141
141 1/4
141 1/2
141 3/4
142
142 1/4
142 1/2
142 3/4
143
143 1/4
143 1/2
143 3/4
144
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40+40+20+5+2+1++++
40+40+20+10++
40+40+20+10+1
40+40+20+10+++
40+40+20+10+1+
40+40+20+10++++
40+40+20+10+1++
40+40+20+10+2
40+40+20+10+1+++
40+40+20+10+2+
40+40+20+10+1++++
40+40+20+10+2++
40+40+20+10+2+1
40+40+20+10+2+++
40+40+20+10+2+1+
40+40+20+10+2++++
40+40+20+10+2+1++
40+40+20+10+5
40+40+20+10+2+1+++
40+40+20+10+5+
40+40+20+10+2+1++++
40+40+20+10+5++
40+40+20+10+5+1
40+40+20+10+5+++
40+40+20+10+5+1+
40+40+20+10+5++++
40+40+20+10+5+1++
40+40+20+10+5+2
40+40+20+10+5+1+++
40+40+20+10+5+2+
40+40+20+10+5+1++++
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40+40+20+10+5+2+1
40+40+20+10+5+2+++
40+40+20+10+5+2+1+
40+40+20+10+5+2++++
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40+40+20+20
40+40+20+10+5+2+1+++
40+40+20+20+
40+40+20+10+5+2+1++++
40+40+20+20++
40+40+20+20+1
40+40+20+20+++
40+40+20+20+1+
40+40+20+20++++
40+40+20+20+1++
40+40+20+20+2
40+40+20+20+1+++
40+40+20+20+2+
40+40+20+20+1++++
40+40+20+20+2++
40+40+20+20+2+1
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40+40+20+20+2+1+
40+40+20+20+2++++
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40+40+20+20+5
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40+40+20+20+5+
40+40+20+20+2+1++++
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40+40+20+20+5+1
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40+40+20+20+5+1+
40+40+20+20+5++++
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40+40+20+20+5+2
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40+40+20+20+5+2+
40+40+20+20+5+1++++
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40+40+20+20+5+2+1
40+40+20+20+5+2+++
40+40+20+20+5+2+1+
40+40+20+20+5+2++++
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40+40+20+20+10
40+40+20+20+5+2+1+++
40+40+20+20+10+
40+40+20+20+5+2+1++++
40+40+20+20+10++
40+40+20+20+10+1
40+40+20+20+10+++
40+40+20+20+10+1+
40+40+20+20+10++++
40+40+20+20+10+1++
40+40+20+20+10+2
40+40+20+20+10+1+++
40+40+20+20+10+2+
40+40+20+20+10+1++++
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40+40+20+20+10+2+1+
40+40+20+20+10+2++++
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40+40+20+20+10+5
40+40+20+20+10+2+1+++
40+40+20+20+10+5+
40+40+20+20+10+2+1++++
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40+40+20+20+10+5+1
40+40+20+20+10+5+++
40+40+20+20+10+5+1+
40+40+20+20+10+5++++
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40+40+20+20+10+5+2
40+40+20+20+10+5+1+++
40+40+20+20+10+5+2+
40+40+20+20+10+5+1++++
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40+40+20+20+10+5+2+++
40+40+20+20+10+5+2+1+
40+40+20+20+10+5+2++++
40+40+20+20+10+5+2+1++
40+40+20+20+20
40+40+20+20+10+5+2+1+++
40+40+20+20+20+
40+40+20+20+10+5+2+1++++
40+40+20+20+20++
40+40+20+20+20+1
40+40+20+20+20+++
40+40+20+20+20+1+
40+40+20+20+20++++
40+40+20+20+20+1++
40+40+20+20+20+2
40+40+20+20+20+1+++
40+40+20+20+20+2+
40+40+20+20+20+1++++
40+40+20+20+20+2++
40+40+20+20+20+2+1
40+40+20+20+20+2+++
40+40+20+20+20+2+1+
40+40+20+20+20+2++++
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40+40+20+20+20+5
40+40+20+20+20+2+1+++
40+40+20+20+20+5+
40+40+20+20+20+2+1++++
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40+40+20+20+20+5+1
40+40+20+20+20+5+++
40+40+20+20+20+5+1+
40+40+20+20+20+5++++
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40+40+20+20+20+5+2
40+40+20+20+20+5+1+++
40+40+20+20+20+5+2+
40+40+20+20+20+5+1++++
40+40+20+20+20+5+2++
148 3/4
149
149 1/4
149 1/2
149 3/4
150
150 1/4
150 1/2
150 3/4
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151 1/4
151 1/2
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297 1/2
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40+40+20+20+20+5+2+1
40+40+20+20+20+5+2+++
40+40+20+20+20+5+2+1+
40+40+20+20+20+5+2++++
40+40+20+20+20+5+2+1++
40+40+20+20+20+10
40+40+20+20+20+5+2+1+++
40+40+20+20+20+10+
40+40+20+20+20+5+2+1++++
40+40+20+20+20+10++
40+40+20+20+20+10+1
40+40+20+20+20+10+++
40+40+20+20+20+10+1+
40+40+20+20+20+10++++
40+40+20+20+20+10+1++
40+40+20+20+20+10+2
40+40+20+20+20+10+1+++
40+40+20+20+20+10+2+
40+40+20+20+20+10+1++++
40+40+20+20+20+10+2++
40+40+20+20+20+10+2+1
40+40+20+20+20+10+2+++
40+40+20+20+20+10+2+1+
40+40+20+20+20+10+2++++
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40+40+20+20+20+10+5
40+40+20+20+20+10+2+1+++
40+40+20+20+20+10+5+
40+40+20+20+20+10+2+1++++
40+40+20+20+20+10+5++
40+40+20+20+20+10+5+1
40+40+20+20+20+10+5+++
40+40+20+20+20+10+5+1+
40+40+20+20+20+10+5++++
40+40+20+20+20+10+5+1++
40+40+20+20+20+10+5+2
40+40+20+20+20+10+5+1+++
40+40+20+20+20+10+5+2+
40+40+20+20+20+10+5+1++++
40+40+20+20+20+10+5+2++
40+40+20+20+20+10+5+2+1
40+40+20+20+20+10+5+2+++
40+40+20+20+20+10+5+2+1+
40+40+20+20+20+10+5+2++++
40+40+20+20+20+10+5+2+1++
40+40+20+20+20+20
40+40+20+20+20+10+5+2+1+++
40+40+20+20+20+20+
40+40+20+20+20+10+5+2+1++++
40+40+20+20+20+20++
40+40+20+20+20+20+1
40+40+20+20+20+20+++
40+40+20+20+20+20+1+
40+40+20+20+20+20++++
40+40+20+20+20+20+1++
40+40+20+20+20+20+2
40+40+20+20+20+20+1+++
40+40+20+20+20+20+2+
40+40+20+20+20+20+1++++
40+40+20+20+20+20+2++
40+40+20+20+20+20+2+1
40+40+20+20+20+20+2+++
40+40+20+20+20+20+2+1+
40+40+20+20+20+20+2++++
40+40+20+20+20+20+2+1++
40+40+20+20+20+20+5
40+40+20+20+20+20+2+1+++
40+40+20+20+20+20+5+
40+40+20+20+20+20+2+1++++
40+40+20+20+20+20+5++
40+40+20+20+20+20+5+1
40+40+20+20+20+20+5+++
40+40+20+20+20+20+5+1+
40+40+20+20+20+20+5++++
40+40+20+20+20+20+5+1++
40+40+20+20+20+20+5+2
40+40+20+20+20+20+5+1+++
40+40+20+20+20+20+5+2+
40+40+20+20+20+20+5+1++++
40+40+20+20+20+20+5+2++
40+40+20+20+20+20+5+2+1
40+40+20+20+20+20+5+2+++
40+40+20+20+20+20+5+2+1+
40+40+20+20+20+20+5+2++++
40+40+20+20+20+20+5+2+1++
40+40+20+20+20+20+10
40+40+20+20+20+20+5+2+1+++
40+40+20+20+20+20+10+
40+40+20+20+20+20+5+2+1++++
40+40+20+20+20+20+10++
40+40+20+20+20+20+10+1
40+40+20+20+20+20+10+++
40+40+20+20+20+20+10+1+
40+40+20+20+20+20+10++++
40+40+20+20+20+20+10+1++
40+40+20+20+20+20+10+2
40+40+20+20+20+20+10+1+++
40+40+20+20+20+20+10+2+
40+40+20+20+20+20+10+1++++
40+40+20+20+20+20+10+2++
40+40+20+20+20+20+10+2+1
40+40+20+20+20+20+10+2+++
40+40+20+20+20+20+10+2+1+
40+40+20+20+20+20+10+2++++
40+40+20+20+20+20+10+2+1++
40+40+20+20+20+20+10+5
40+40+20+20+20+20+10+2+1+++
40+40+20+20+20+20+10+5+
40+40+20+20+20+20+10+2+1++++
40+40+20+20+20+20+10+5++
40+40+20+20+20+20+10+5+1
40+40+20+20+20+20+10+5+++
40+40+20+20+20+20+10+5+1+
40+40+20+20+20+20+10+5++++
40+40+20+20+20+20+10+5+1++
40+40+20+20+20+20+10+5+2
40+40+20+20+20+20+10+5+1+++
40+40+20+20+20+20+10+5+2+
40+40+20+20+20+20+10+5+1++++
40+40+20+20+20+20+10+5+2++
40+40+20+20+20+20+10+5+2+1
40+40+20+20+20+20+10+5+2+++
40+40+20+20+20+20+10+5+2+1+
40+40+20+20+20+20+10+5+2++++
40+40+20+20+20+20+10+5+2+1++
40+40+20+20+20+20+20
40+40+20+20+20+20+10+5+2+1+++
40+40+20+20+20+20+20+
40+40+20+20+20+20+10+5+2+1++++
40+40+20+20+20+20+20++
40+40+20+20+20+20+20+1
40+40+20+20+20+20+20+++
40+40+20+20+20+20+20+1+
40+40+20+20+20+20+20++++
40+40+20+20+20+20+20+1++
40+40+20+20+20+20+20+2
40+40+20+20+20+20+20+1+++
40+40+20+20+20+20+20+2+
40+40+20+20+20+20+20+1++++
40+40+20+20+20+20+20+2++
40+40+20+20+20+20+20+2+1
40+40+20+20+20+20+20+2+++
40+40+20+20+20+20+20+2+1+
40+40+20+20+20+20+20+2++++
40+40+20+20+20+20+20+2+1++
40+40+20+20+20+20+20+5
40+40+20+20+20+20+20+2+1+++
40+40+20+20+20+20+20+5+
40+40+20+20+20+20+20+2+1++++
40+40+20+20+20+20+20+5++
40+40+20+20+20+20+20+5+1
40+40+20+20+20+20+20+5+++
186 3/4
187
187 1/4
187 1/2
187 3/4
188
188 1/4
188 1/2
188 3/4
189
189 1/4
189 1/2
189 3/4
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190 1/4
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191 1/4
191 1/2
191 3/4
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192 1/4
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192 3/4
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193 1/4
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194 1/4
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195 1/4
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195 3/4
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196 1/2
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200
200 1/4
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224 1/4
373 1/2
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407 1/2
408
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409
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410
410 1/2
411
411 1/2
412
412 1/2
413
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414
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427
427 1/2
428
428 1/2
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429 1/2
430
430 1/2
431
431 1/2
432
432 1/2
433
433 1/2
434
434 1/2
435
435 1/2
436
436 1/2
437
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438 1/2
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440 1/2
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441 1/2
442
442 1/2
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444 1/2
445
445 1/2
446
446 1/2
447
447 1/2
448
448 1/2
40+40+20+20+20+20+20+5+1+
40+40+20+20+20+20+20+5++++
40+40+20+20+20+20+20+5+1++
40+40+20+20+20+20+20+5+2
40+40+20+20+20+20+20+5+1+++
40+40+20+20+20+20+20+5+2+
40+40+20+20+20+20+20+5+1++++
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40+40+20+20+20+20+20+5+2+1
40+40+20+20+20+20+20+5+2+++
40+40+20+20+20+20+20+5+2+1+
40+40+20+20+20+20+20+5+2++++
40+40+20+20+20+20+20+5+2+1++
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40+40+20+20+20+20+20+5+2+1+++
40+40+20+20+20+20+20+10+
40+40+20+20+20+20+20+5+2+1++++
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40+40+20+20+20+20+20+10+++
40+40+20+20+20+20+20+10+1+
40+40+20+20+20+20+20+10++++
40+40+20+20+20+20+20+10+1++
40+40+20+20+20+20+20+10+2
40+40+20+20+20+20+20+10+1+++
40+40+20+20+20+20+20+10+2+
40+40+20+20+20+20+20+10+1++++
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40+40+20+20+20+20+20+10+2+++
40+40+20+20+20+20+20+10+2+1+
40+40+20+20+20+20+20+10+2++++
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40+40+20+20+20+20+20+10+2+1+++
40+40+20+20+20+20+20+10+5+
40+40+20+20+20+20+20+10+2+1++++
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40+40+20+20+20+20+20+10+5+1+
40+40+20+20+20+20+20+10+5++++
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40+40+20+20+20+20+20+10+5+2+
40+40+20+20+20+20+20+10+5+1++++
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40+40+20+20+20+20+20+10+5+2+1+
40+40+20+20+20+20+20+10+5+2++++
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40+40+20+20+20+20+20+20
40+40+40+40+20+20
40+40+40+40+20+5+2+1+++
40+40+40+40+20+10+
40+40+40+40+20+5+2+1++++
40+40+40+40+20+20++
40+40+40+40+20+20+1
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40+40+40+40+20+20+1+
40+40+40+40+20+20++++
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40+40+40+40+20+20+2
40+40+40+40+20+20+1+++
40+40+40+40+20+20+2+
40+40+40+40+20+20+1++++
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40+40+40+40+20+20+2+1
40+40+40+40+20+20+2+++
40+40+40+40+20+20+2+1+
40+40+40+40+20+20+2++++
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40+40+40+40+20+20+5
40+40+40+40+20+20+2+1+++
40+40+40+40+20+20+5+
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40+40+40+40+20+20+5++
40+40+40+40+20+20+5+1
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40+40+40+40+20+20+5+1+
40+40+40+40+20+20+5++++
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40+40+40+40+20+20+5+2
40+40+40+40+20+20+5+1+++
40+40+40+40+20+20+5+2+
40+40+40+40+20+20+5+1++++
40+40+40+40+20+20+5+2++
40+40+40+40+20+20+5+2+1
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40+40+40+40+20+20+5+2+1+
40+40+40+40+20+20+5+2++++
40+40+40+40+20+20+5+2+1++
40+40+40+40+20+20+10
40+40+40+40+20+20+5+2+1+++
40+40+40+40+20+20+10+
40+40+40+40+20+20+5+2+1++++
40+40+40+40+20+20+10++
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40+40+40+40+20+20+10+++
40+40+40+40+20+20+10+1+
40+40+40+40+20+20+10++++
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40+40+40+40+20+20+10+2+
40+40+40+40+20+20+10+1++++
40+40+40+40+20+20+10+2++
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40+40+40+40+20+20+10+2+1+
40+40+40+40+20+20+10+2++++
40+40+40+40+20+20+10+2+1++
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40+40+40+40+20+20+10+5+
40+40+40+40+20+20+10+2+1++++
40+40+40+40+20+20+10+5++
40+40+40+40+20+20+10+5+1
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40+40+40+40+20+20+10+5+1+
40+40+40+40+20+20+10+5++++
40+40+40+40+20+20+10+5+1++
40+40+40+40+20+20+10+5+2
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40+40+40+40+20+20+10+5+2+
40+40+40+40+20+20+10+5+1++++
40+40+40+40+20+20+10+5+2++
40+40+40+40+20+20+10+5+2+1
40+40+40+40+20+20+10+5+2+++
40+40+40+40+20+20+10+5+2+1+
40+40+40+40+20+20+10+5+2++++
40+40+40+40+20+20+10+5+2+1++
40+40+40+40+20+20+20
40+40+40+40+40+10+5+2+1+++
40+40+40+40+40+20+
40+40+40+40+40+10+5+2+1++++
40+40+40+40+40+20++
40+40+40+40+40+20+1
40+40+40+40+40+20+++
40+40+40+40+40+20+1+
40+40+40+40+40+20++++
40+40+40+40+40+20+1++
40+40+40+40+40+20+2
40+40+40+40+40+20+1+++
40+40+40+40+40+20+2+
40+40+40+40+40+20+1++++
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40+40+40+40+40+20+2+1
40+40+40+40+40+20+2+++
40+40+40+40+40+20+2+1+
224 1/2
224 3/4
225
225 1/4
225 1/2
225 3/4
226
226 1/4
226 1/2
226 3/4
227
227 1/4
227 1/2
227 3/4
228
228 1/4
228 1/2
228 3/4
229
229 1/4
229 1/2
229 3/4
230
230 1/4
230 1/2
230 3/4
231
231 1/4
231 1/2
231 3/4
232
232 1/4
232 1/2
232 3/4
233
233 1/4
233 1/2
233 3/4
234
234 1/4
234 1/2
234 3/4
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235 1/4
235 1/2
235 3/4
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236 1/4
236 1/2
236 3/4
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237 1/4
237 1/2
237 3/4
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238 1/4
238 1/2
238 3/4
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239 1/4
239 1/2
239 3/4
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240 1/4
240 1/2
240 3/4
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241 1/4
241 1/2
241 3/4
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242 1/4
242 1/2
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243 1/4
243 1/2
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244 1/4
244 1/2
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245 1/4
245 1/2
245 3/4
246
246 1/4
246 1/2
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247 1/4
247 1/2
247 3/4
248
248 1/4
248 1/2
248 3/4
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249 1/4
249 1/2
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250
250 1/4
250 1/2
250 3/4
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251 1/4
251 1/2
251 3/4
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252 1/4
252 1/2
252 3/4
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253 1/2
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254 1/2
254 3/4
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255 1/4
255 1/2
255 3/4
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256 1/4
256 1/2
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257 1/2
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258 1/4
258 1/2
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259 1/4
259 1/2
259 3/4
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260 1/4
260 1/2
260 3/4
261
261 1/4
261 1/2
261 3/4
262
262 1/4
449
449 1/2
450
450 1/2
451
451 1/2
452
452 1/2
453
453 1/2
454
454 1/2
455
455 1/2
456
456 1/2
457
457 1/2
458
458 1/2
459
459 1/2
460
460 1/2
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461 1/2
462
462 1/2
463
463 1/2
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464 1/2
465
465 1/2
466
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467
467 1/2
468
468 1/2
469
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470
470 1/2
471
471 1/2
472
472 1/2
473
473 1/2
474
474 1/2
475
475 1/2
476
476 1/2
477
477 1/2
478
478 1/2
479
479 1/2
480
480 1/2
481
481 1/2
482
482 1/2
483
483 1/2
484
484 1/2
485
485 1/2
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486 1/2
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487 1/2
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488 1/2
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489 1/2
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490 1/2
491
491 1/2
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492 1/2
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493 1/2
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495 1/2
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497 1/2
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498 1/2
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499 1/2
500
500 1/2
501
501 1/2
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502 1/2
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503 1/2
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504 1/2
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505 1/2
506
506 1/2
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507 1/2
508
508 1/2
509
509 1/2
510
510 1/2
511
511 1/2
512
512 1/2
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513 1/2
514
514 1/2
515
515 1/2
516
516 1/2
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517 1/2
518
518 1/2
519
519 1/2
520
520 1/2
521
521 1/2
522
522 1/2
523
523 1/2
524
524 1/2
40+40+40+40+40+20+2++++
40+40+40+40+40+20+2+1++
40+40+40+40+40+20+5
40+40+40+40+40+20+2+1+++
40+40+40+40+40+20+5+
40+40+40+40+40+20+2+1++++
40+40+40+40+40+20+5++
40+40+40+40+40+20+5+1
40+40+40+40+40+20+5+++
40+40+40+40+40+20+5+1+
40+40+40+40+40+20+5++++
40+40+40+40+40+20+5+1++
40+40+40+40+40+20+5+2
40+40+40+40+40+20+5+1+++
40+40+40+40+40+20+5+2+
40+40+40+40+40+20+5+1++++
40+40+40+40+40+20+5+2++
40+40+40+40+40+20+5+2+1
40+40+40+40+40+20+5+2+++
40+40+40+40+40+20+5+2+1+
40+40+40+40+40+20+5+2++++
40+40+40+40+40+20+5+2+1++
40+40+40+40+40+20+10
40+40+40+40+40+20+5+2+1+++
40+40+40+40+40+20+10+
40+40+40+40+40+20+5+2+1++++
40+40+40+40+40+20+10++
40+40+40+40+40+20+10+1
40+40+40+40+40+20+10+++
40+40+40+40+40+20+10+1+
40+40+40+40+40+20+10++++
40+40+40+40+40+20+10+1++
40+40+40+40+40+20+10+2
40+40+40+40+40+20+10+1+++
40+40+40+40+40+20+10+2+
40+40+40+40+40+20+10+1++++
40+40+40+40+40+20+10+2++
40+40+40+40+40+20+10+2+1
40+40+40+40+40+20+10+2+++
40+40+40+40+40+20+10+2+1+
40+40+40+40+40+20+10+2++++
40+40+40+40+40+20+10+2+1++
40+40+40+40+40+20+10+5
40+40+40+40+40+20+10+2+1+++
40+40+40+40+40+20+10+5+
40+40+40+40+40+20+10+2+1++++
40+40+40+40+40+20+10+5++
40+40+40+40+40+20+10+5+1
40+40+40+40+40+20+10+5+++
40+40+40+40+40+20+10+5+1+
40+40+40+40+40+20+10+5++++
40+40+40+40+40+20+10+5+1++
40+40+40+40+40+20+10+5+2
40+40+40+40+40+20+10+5+1+++
40+40+40+40+40+20+10+5+2+
40+40+40+40+40+20+10+5+1++++
40+40+40+40+40+20+10+5+2++
40+40+40+40+40+20+10+5+2+1
40+40+40+40+40+20+10+5+2+++
40+40+40+40+40+20+10+5+2+1+
40+40+40+40+40+20+10+5+2++++
40+40+40+40+40+20+10+5+2+1++
40+40+40+40+40+40
40+40+40+40+40+20+10+5+2+1+++
40+40+40+40+40+40+
40+40+40+40+40+20+10+5+2+1++++
40+40+40+40+40+40++
40+40+40+40+40+40+1
40+40+40+40+40+40+++
40+40+40+40+40+40+1+
40+40+40+40+40+40++++
40+40+40+40+40+40+1++
40+40+40+40+40+40+2
40+40+40+40+40+40+1+++
40+40+40+40+40+40+2+
40+40+40+40+40+40+1++++
40+40+40+40+40+40+2++
40+40+40+40+40+40+2+1
40+40+40+40+40+40+2+++
40+40+40+40+40+40+2+1+
40+40+40+40+40+40+2++++
40+40+40+40+40+40+2+1++
40+40+40+40+40+40+5
40+40+40+40+40+40+2+1+++
40+40+40+40+40+40+5+
40+40+40+40+40+40+2+1++++
40+40+40+40+40+40+5++
40+40+40+40+40+40+5+1
40+40+40+40+40+40+5+++
40+40+40+40+40+40+5+1+
40+40+40+40+40+40+5++++
40+40+40+40+40+40+5+1++
40+40+40+40+40+40+5+2
40+40+40+40+40+40+5+1+++
40+40+40+40+40+40+5+2+
40+40+40+40+40+40+5+1++++
40+40+40+40+40+40+5+2++
40+40+40+40+40+40+5+2+1
40+40+40+40+40+40+5+2+++
40+40+40+40+40+40+5+2+1+
40+40+40+40+40+40+5+2++++
40+40+40+40+40+40+5+2+1++
40+40+40+40+40+40+10
40+40+40+40+40+40+5+2+1+++
40+40+40+40+40+40+10+
40+40+40+40+40+40+5+2+1++++
40+40+40+40+40+40+10++
40+40+40+40+40+40+10+1
40+40+40+40+40+40+10+++
40+40+40+40+40+40+10+1+
40+40+40+40+40+40+10++++
40+40+40+40+40+40+10+1++
40+40+40+40+40+40+10+2
40+40+40+40+40+40+10+1+++
40+40+40+40+40+40+10+2+
40+40+40+40+40+40+10+1++++
40+40+40+40+40+40+10+2++
40+40+40+40+40+40+10+2+1
40+40+40+40+40+40+10+2+++
40+40+40+40+40+40+10+2+1+
40+40+40+40+40+40+10+2++++
40+40+40+40+40+40+10+2+1++
40+40+40+40+40+40+10+5
40+40+40+40+40+40+10+2+1+++
40+40+40+40+40+40+10+5+
40+40+40+40+40+40+10+2+1++++
40+40+40+40+40+40+10+5++
40+40+40+40+40+40+10+5+1
40+40+40+40+40+40+10+5+++
40+40+40+40+40+40+10+5+1+
40+40+40+40+40+40+10+5++++
40+40+40+40+40+40+10+5+1++
40+40+40+40+40+40+10+5+2
40+40+40+40+40+40+10+5+1+++
40+40+40+40+40+40+10+5+2+
40+40+40+40+40+40+10+5+1++++
40+40+40+40+40+40+10+5+2++
40+40+40+40+40+40+10+5+2+1
40+40+40+40+40+40+10+5+2+++
40+40+40+40+40+40+10+5+2+1+
40+40+40+40+40+40+10+5+2++++
40+40+40+40+40+40+10+5+2+1++
40+40+40+40+40+40+20
40+40+40+40+40+40+10+5+2+1+++
40+40+40+40+40+40+20+
40+40+40+40+40+40+10+5+2+1++++
40+40+40+40+40+40+20++
40+40+40+40+40+40+20+1
40+40+40+40+40+40+20+++
40+40+40+40+40+40+20+1+
40+40+40+40+40+40+20++++
40+40+40+40+40+40+20+1++
262 1/2
262 3/4
263
263 1/4
263 1/2
263 3/4
264
264 1/4
264 1/2
264 3/4
265
265 1/4
265 1/2
265 3/4
266
266 1/4
266 1/2
266 3/4
267
267 1/4
267 1/2
267 3/4
268
268 1/4
268 1/2
268 3/4
269
269 1/4
269 1/2
269 3/4
270
270 1/4
270 1/2
270 3/4
271
271 1/4
271 1/2
271 3/4
272
272 1/4
272 1/2
272 3/4
273
273 1/4
273 1/2
273 3/4
274
274 1/4
274 1/2
274 3/4
275
275 1/4
275 1/2
275 3/4
276
276 1/4
276 1/2
276 3/4
277
277 1/4
277 1/2
277 3/4
278
278 1/4
278 1/2
278 3/4
279
279 1/4
279 1/2
279 3/4
280
280 1/4
280 1/2
280 3/4
281
281 1/4
281 1/2
281 3/4
282
282 1/4
282 1/2
282 3/4
283
283 1/4
283 1/2
283 3/4
284
284 1/4
284 1/2
284 3/4
285
285 1/4
285 1/2
285 3/4
286
286 1/4
286 1/2
286 3/4
287
287 1/4
287 1/2
287 3/4
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288 1/4
288 1/2
288 3/4
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289 1/4
289 1/2
289 3/4
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290 1/4
290 1/2
290 3/4
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291 1/4
291 1/2
291 3/4
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292 1/4
292 1/2
292 3/4
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293 1/4
293 1/2
293 3/4
294
294 1/4
294 1/2
294 3/4
295
295 1/4
295 1/2
295 3/4
296
296 1/4
296 1/2
296 3/4
297
297 1/4
297 1/2
297 3/4
298
298 1/4
298 1/2
298 3/4
299
299 1/4
299 1/2
299 3/4
300
525
525 1/2
526
526 1/2
527
527 1/2
528
528 1/2
529
529 1/2
530
530 1/2
531
531 1/2
532
532 1/2
533
533 1/2
534
534 1/2
535
535 1/2
536
536 1/2
537
537 1/2
538
538 1/2
539
539 1/2
540
540 1/2
541
541 1/2
542
542 1/2
543
543 1/2
544
544 1/2
545
545 1/2
546
546 1/2
547
547 1/2
548
548 1/2
549
549 1/2
550
550 1/2
551
551 1/2
552
552 1/2
553
553 1/2
554
554 1/2
555
555 1/2
556
556 1/2
557
557 1/2
558
558 1/2
559
559 1/2
560
560 1/2
561
561 1/2
562
562 1/2
563
563 1/2
564
564 1/2
565
565 1/2
566
566 1/2
567
567 1/2
568
568 1/2
569
569 1/2
570
570 1/2
571
571 1/2
572
572 1/2
573
573 1/2
574
574 1/2
575
575 1/2
576
576 1/2
577
577 1/2
578
578 1/2
579
579 1/2
580
580 1/2
581
581 1/2
582
582 1/2
583
583 1/2
584
584 1/2
585
585 1/2
586
586 1/2
587
587 1/2
588
588 1/2
589
589 1/2
590
590 1/2
591
591 1/2
592
592 1/2
593
593 1/2
594
594 1/2
595
595 1/2
596
596 1/2
597
597 1/2
598
598 1/2
599
599 1/2
600
40+40+40+40+40+40+20+2
40+40+40+40+40+40+20+1+++
40+40+40+40+40+40+20+2+
40+40+40+40+40+40+20+1++++
40+40+40+40+40+40+20+2++
40+40+40+40+40+40+20+2+1
40+40+40+40+40+40+20+2+++
40+40+40+40+40+40+20+2+1+
40+40+40+40+40+40+20+2++++
40+40+40+40+40+40+20+2+1++
40+40+40+40+40+40+20+5
40+40+40+40+40+40+20+2+1+++
40+40+40+40+40+40+20+5+
40+40+40+40+40+40+20+2+1++++
40+40+40+40+40+40+20+5++
40+40+40+40+40+40+20+5+1
40+40+40+40+40+40+20+5+++
40+40+40+40+40+40+20+5+1+
40+40+40+40+40+40+20+5++++
40+40+40+40+40+40+20+5+1++
40+40+40+40+40+40+20+5+2
40+40+40+40+40+40+20+5+1+++
40+40+40+40+40+40+20+5+2+
40+40+40+40+40+40+20+5+1++++
40+40+40+40+40+40+20+5+2++
40+40+40+40+40+40+20+5+2+1
40+40+40+40+40+40+20+5+2+++
40+40+40+40+40+40+20+5+2+1+
40+40+40+40+40+40+20+5+2++++
40+40+40+40+40+40+20+5+2+1++
40+40+40+40+40+40+20+10
40+40+40+40+40+40+20+5+2+1+++
40+40+40+40+40+40+20+10+
40+40+40+40+40+40+20+5+2+1++++
40+40+40+40+40+40+20+10++
40+40+40+40+40+40+20+10+1
40+40+40+40+40+40+20+10+++
40+40+40+40+40+40+20+10+1+
40+40+40+40+40+40+20+10++++
40+40+40+40+40+40+20+10+1++
40+40+40+40+40+40+20+10+2
40+40+40+40+40+40+20+10+1+++
40+40+40+40+40+40+20+10+2+
40+40+40+40+40+40+20+10+1++++
40+40+40+40+40+40+20+10+2++
40+40+40+40+40+40+20+10+2+1
40+40+40+40+40+40+20+10+2+++
40+40+40+40+40+40+20+10+2+1+
40+40+40+40+40+40+20+10+2++++
40+40+40+40+40+40+20+10+2+1++
40+40+40+40+40+40+20+10+5
40+40+40+40+40+40+20+10+2+1+++
40+40+40+40+40+40+20+10+5+
40+40+40+40+40+40+20+10+2+1++++
40+40+40+40+40+40+20+10+5++
40+40+40+40+40+40+20+10+5+1
40+40+40+40+40+40+20+10+5+++
40+40+40+40+40+40+20+10+5+1+
40+40+40+40+40+40+20+10+5++++
40+40+40+40+40+40+20+10+5+1++
40+40+40+40+40+40+20+10+5+2
40+40+40+40+40+40+20+10+5+1+++
40+40+40+40+40+40+20+10+5+2+
40+40+40+40+40+40+20+10+5+1++++
40+40+40+40+40+40+20+10+5+2++
40+40+40+40+40+40+20+10+5+2+1
40+40+40+40+40+40+20+10+5+2+++
40+40+40+40+40+40+20+10+5+2+1+
40+40+40+40+40+40+20+10+5+2++++
40+40+40+40+40+40+20+10+5+2+1++
40+40+40+40+40+40+40
40+40+40+40+40+40+20+10+5+2+1+++
40+40+40+40+40+40+40+
40+40+40+40+40+40+20+10+5+2+1++++
40+40+40+40+40+40+40++
40+40+40+40+40+40+40+1
40+40+40+40+40+40+40+++
40+40+40+40+40+40+40+1+
40+40+40+40+40+40+40++++
40+40+40+40+40+40+40+1++
40+40+40+40+40+40+40+2
40+40+40+40+40+40+40+1+++
40+40+40+40+40+40+40+2+
40+40+40+40+40+40+40+1++++
40+40+40+40+40+40+40+2++
40+40+40+40+40+40+40+2+1
40+40+40+40+40+40+40+2+++
40+40+40+40+40+40+40+2+1+
40+40+40+40+40+40+40+2++++
40+40+40+40+40+40+40+2+1++
40+40+40+40+40+40+40+5
40+40+40+40+40+40+40+2+1+++
40+40+40+40+40+40+40+5+
40+40+40+40+40+40+40+2+1++++
40+40+40+40+40+40+40+5++
40+40+40+40+40+40+40+5+1
40+40+40+40+40+40+40+5+++
40+40+40+40+40+40+40+5+1+
40+40+40+40+40+40+40+5++++
40+40+40+40+40+40+40+5+1++
40+40+40+40+40+40+40+5+2
40+40+40+40+40+40+40+5+1+++
40+40+40+40+40+40+40+5+2+
40+40+40+40+40+40+40+5+1++++
40+40+40+40+40+40+40+5+2++
40+40+40+40+40+40+40+5+2+1
40+40+40+40+40+40+40+5+2+++
40+40+40+40+40+40+40+5+2+1+
40+40+40+40+40+40+40+5+2++++
40+40+40+40+40+40+40+5+2+1++
40+40+40+40+40+40+40+10
40+40+40+40+40+40+40+5+2+1+++
40+40+40+40+40+40+40+10+
40+40+40+40+40+40+40+5+2+1++++
40+40+40+40+40+40+40+10++
40+40+40+40+40+40+40+10+1
40+40+40+40+40+40+40+10+++
40+40+40+40+40+40+40+10+1+
40+40+40+40+40+40+40+10++++
40+40+40+40+40+40+40+10+1++
40+40+40+40+40+40+40+10+2
40+40+40+40+40+40+40+10+1+++
40+40+40+40+40+40+40+10+2+
40+40+40+40+40+40+40+10+1++++
40+40+40+40+40+40+40+10+2++
40+40+40+40+40+40+40+10+2+1
40+40+40+40+40+40+40+10+2+++
40+40+40+40+40+40+40+10+2+1+
40+40+40+40+40+40+40+10+2++++
40+40+40+40+40+40+40+10+2+1++
40+40+40+40+40+40+40+10+5
40+40+40+40+40+40+40+10+2+1+++
40+40+40+40+40+40+40+10+5+
40+40+40+40+40+40+40+10+2+1++++
40+40+40+40+40+40+40+10+5++
40+40+40+40+40+40+40+10+5+1
40+40+40+40+40+40+40+10+5+++
40+40+40+40+40+40+40+10+5+1+
40+40+40+40+40+40+40+10+5++++
40+40+40+40+40+40+40+10+5+1++
40+40+40+40+40+40+40+10+5+2
40+40+40+40+40+40+40+10+5+1+++
40+40+40+40+40+40+40+10+5+2+
40+40+40+40+40+40+40+10+5+1++++
40+40+40+40+40+40+40+10+5+2++
40+40+40+40+40+40+40+10+5+2+1
40+40+40+40+40+40+40+10+5+2+++
40+40+40+40+40+40+40+10+5+2+1+
40+40+40+40+40+40+40+10+5+2++++
40+40+40+40+40+40+40+10+5+2+1++
40+40+40+40+40+40+40+20
Pound Weights Table is used to lookup the combination of disks to add to each side of a barbell or dumbbell to achieve a specific total
weight in pounds. This does not include the weight of the barbell/dumbbell bar itself, but providing all rep max figures are based on just the
weight of the disks this will not matter. The current table is set-up for a generic pound weight set. The 'Single side weight' and 'Single side
disk combination' columns may be altered if you have a different set of disks available to you, just don't go beyond row 1210. The 'Total
Weight' column values are automatically calculated. The 'Single Side Weight' column should be arranged in ascending weight. The
"Smallest single weight increment possible' figure should be set to the smallest total weight by which the bar can be increased. Based on
the weight set given here this value is 5 lbs.
Pound Weights Table

Single side weight
0
2 1/2
5
7 1/2
10
12 1/2
15
17 1/2
20
22 1/2
25
27 1/2
30
32 1/2
35
37 1/2
40
42 1/2
45
47 1/2
50
52 1/2
55
57 1/2
60
62 1/2
65
67 1/2
70
72 1/2
75
77 1/2
80
82 1/2
85
87 1/2
90
92 1/2
95
97 1/2
100
102 1/2
105
107 1/2
110
112 1/2
115
117 1/2
120
122 1/2
125
127 1/2
130
132 1/2
135
137 1/2
140
142 1/2
145
147 1/2
150
152 1/2
155
157 1/2
160
162 1/2
165
167 1/2
170
172 1/2
175
177 1/2
180
182 1/2
185
187 1/2
190
192 1/2
195
197 1/2
200
202 1/2
205
207 1/2
210
212 1/2
215
217 1/2
220
222 1/2
225
227 1/2
230
232 1/2
235
237 1/2
240
242 1/2
245
247 1/2
250
252 1/2
255
257 1/2
260
262 1/2
265
267 1/2
270
272 1/2
275
277 1/2
280
282 1/2
285
287 1/2
290
292 1/2
295
297 1/2
300
302 1/2
305
307 1/2
310
312 1/2
315
317 1/2
320
322 1/2
325
327 1/2
330
332 1/2
335
337 1/2
340
342 1/2
345
Total Weight
0
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
610
615
620
625
630
635
640
645
650
655
660
665
670
675
680
685
690
Single side disk combination needed to achieve total weight

0
2
5
5+2
10
10+2
10+5
10+5+2
10+10
10+10+2
25
25+2
25+5
25+5+2
35
35+2
35+5
35+5+2
45
45+2
45+5
45+5+2
45+10
45+10+2
45+10+5
45+10+5+2
45+10+10
45+10+10+2
45+25
45+25+2
45+25+5
45+25+5+2
45+35
45+35+2
45+35+5
45+35+5+2
45+45
45+45+2
45+45+5
45+45+5+2
45+45+10
45+45+10+2
45+45+10+5
45+45+10+5+2
45+45+10+10
45+45+10+10+2
45+45+25
45+45+25+2
45+45+25+5
45+45+25+5+2
45+45+35
45+45+35+2
45+45+35+5
45+45+35+5+2
45+45+45
45+45+45+2
45+45+45+5
45+45+45+5+2
45+45+45+10
45+45+45+10+2
45+45+45+10+5
45+45+45+10+5+2
45+45+45+10+10
45+45+45+10+10+2
45+45+45+25
45+45+45+25+2
45+45+45+25+5
45+45+45+25+5+2
45+45+45+35
45+45+45+35+2
45+45+45+35+5
45+45+45+35+5+2
45+45+45+45
45+45+45+45+2
45+45+45+45+5
45+45+45+45+5+2
45+45+45+45+10
45+45+45+45+10+2
45+45+45+45+10+5
45+45+45+45+10+5+2
45+45+45+45+10+10
45+45+45+45+10+10+2
45+45+45+45+25
45+45+45+45+25+2
45+45+45+45+25+5
45+45+45+45+25+5+2
45+45+45+45+35
45+45+45+45+35+2
45+45+45+45+35+5
45+45+45+45+35+5+2
45+45+45+45+45
45+45+45+45+45+2
45+45+45+45+45+5
45+45+45+45+45+5+2
45+45+45+45+45+10
45+45+45+45+45+10+2
45+45+45+45+45+10+5
45+45+45+45+45+10+5+2
45+45+45+45+45+10+10
45+45+45+45+45+10+10+2
45+45+45+45+45+25
45+45+45+45+45+25+2
45+45+45+45+45+25+5
45+45+45+45+45+25+5+2
45+45+45+45+45+35
45+45+45+45+45+35+2
45+45+45+45+45+35+5
45+45+45+45+45+35+5+2
45+45+45+45+45+45
45+45+45+45+45+45+2
45+45+45+45+45+45+5
45+45+45+45+45+45+5+2
45+45+45+45+45+45+10
45+45+45+45+45+45+10+2
45+45+45+45+45+45+10+5
45+45+45+45+45+45+10+5+2
45+45+45+45+45+45+10+10
45+45+45+45+45+45+10+10+2
45+45+45+45+45+45+25
45+45+45+45+45+45+25+2
45+45+45+45+45+45+25+5
45+45+45+45+45+45+25+5+2
45+45+45+45+45+45+35
45+45+45+45+45+45+35+2
45+45+45+45+45+45+35+5
45+45+45+45+45+45+35+5+2
45+45+45+45+45+45+45
45+45+45+45+45+45+45+2
45+45+45+45+45+45+45+5
45+45+45+45+45+45+45+5+2
45+45+45+45+45+45+45+10
45+45+45+45+45+45+45+10+2
45+45+45+45+45+45+45+10+5
45+45+45+45+45+45+45+10+5+2
45+45+45+45+45+45+45+10+10
45+45+45+45+45+45+45+10+10+2
45+45+45+45+45+45+45+25
45+45+45+45+45+45+45+25+2
45+45+45+45+45+45+45+25+5
Smallest total weight

increment possible
5
347 1/2
350
352 1/2
355
357 1/2
360
362 1/2
365
367 1/2
370
372 1/2
375
377 1/2
380
382 1/2
385
387 1/2
390
392 1/2
395
397 1/2
400
402 1/2
405
407 1/2
410
412 1/2
415
417 1/2
420
422 1/2
425
427 1/2
430
432 1/2
435
437 1/2
440
442 1/2
445
447 1/2
450
452 1/2
455
457 1/2
460
462 1/2
465
467 1/2
470
472 1/2
475
477 1/2
480
482 1/2
485
487 1/2
490
492 1/2
495
497 1/2
500
695
700
705
710
715
720
725
730
735
740
745
750
755
760
765
770
775
780
785
790
795
800
805
810
815
820
825
830
835
840
845
850
855
860
865
870
875
880
885
890
895
900
905
910
915
920
925
930
935
940
945
950
955
960
965
970
975
980
985
990
995
1000
45+45+45+45+45+45+45+25+5+2
45+45+45+45+45+45+45+35
45+45+45+45+45+45+45+35+2
45+45+45+45+45+45+45+35+5
45+45+45+45+45+45+45+35+5+2
45+45+45+45+45+45+45+35+10
45+45+45+45+45+45+45+35+10+2
45+45+45+45+45+45+45+35+10+5
45+45+45+45+45+45+45+35+10+5+2
45+45+45+45+45+45+45+35+10+10
45+45+45+45+45+45+45+35+10+10+2
45+45+45+45+45+45+45+35+25
45+45+45+45+45+45+45+35+25+2
45+45+45+45+45+45+45+35+25+5
45+45+45+45+45+45+45+35+25+5+2
45+45+45+45+45+45+45+35+25+10
45+45+45+45+45+45+45+35+25+10+2
45+45+45+45+45+45+45+35+25+10+5
45+45+45+45+45+45+45+35+25+10+5+2
45+45+45+45+45+45+45+35+25+10+10
45+45+45+45+45+45+45+35+25+10+10+2
45+45+45+45+45+45+45+45+35+5
45+45+45+45+45+45+45+45+35+5+2
45+45+45+45+45+45+45+45+45
45+45+45+45+45+45+45+45+45+2
45+45+45+45+45+45+45+45+45+5
45+45+45+45+45+45+45+45+45+5+2
45+45+45+45+45+45+45+45+45+10
45+45+45+45+45+45+45+45+45+10+2
45+45+45+45+45+45+45+45+45+10+5
45+45+45+45+45+45+45+45+45+10+5+2
45+45+45+45+45+45+45+45+45+10+10
45+45+45+45+45+45+45+45+45+10+10+2
45+45+45+45+45+45+45+45+45+25
45+45+45+45+45+45+45+45+45+25+2
45+45+45+45+45+45+45+45+45+25+5
45+45+45+45+45+45+45+45+45+25+5+2
45+45+45+45+45+45+45+45+45+35
45+45+45+45+45+45+45+45+45+35+2
45+45+45+45+45+45+45+45+45+35+5
45+45+45+45+45+45+45+45+45+35+5+2
45+45+45+45+45+45+45+45+45+45
45+45+45+45+45+45+45+45+45+45+2
45+45+45+45+45+45+45+45+45+45+5
45+45+45+45+45+45+45+45+45+45+5+2
45+45+45+45+45+45+45+45+45+45+10
45+45+45+45+45+45+45+45+45+45+10+2
45+45+45+45+45+45+45+45+45+45+10+5
45+45+45+45+45+45+45+45+45+45+10+5+2
45+45+45+45+45+45+45+45+45+45+10+10
45+45+45+45+45+45+45+45+45+45+10+10+2
45+45+45+45+45+45+45+45+45+45+25
45+45+45+45+45+45+45+45+45+45+25+2
45+45+45+45+45+45+45+45+45+45+25+5
45+45+45+45+45+45+45+45+45+45+25+5+2
45+45+45+45+45+45+45+45+45+45+35
45+45+45+45+45+45+45+45+45+45+35+2
45+45+45+45+45+45+45+45+45+45+35+5
45+45+45+45+45+45+45+45+45+45+35+5+2
45+45+45+45+45+45+45+45+45+45+45
45+45+45+45+45+45+45+45+45+45+45+2
45+45+45+45+45+45+45+45+45+45+35+10+5
Repetition Maximum Calculator
This repetition maximum calculator allows you to find the weight to use for a specific number of repetitions or
for a percentage of your 1 rep max if you have rep max figures for two different weights. The EXERCISES
worksheet uses the same formulae as this worksheet to determine the weights to use for the fixed weekly reps
within a mesocycle.
Weight
Reps
Lighter Rep Max

Heavier Rep Max
60
100
Slope (weight/rep)
Intercept point
-8
148
Desired Reps:
Weight to Use for 15 reps
As a fraction 28 is 0.2 of 1RM
As a percentage 28 is 20% of 1RM
Enter a Fraction of 1RM:
Equivalent Weight :
11
6
15
28
100%
140
specific number of repetitions or

nt weights. The EXERCISES
ts to use for the fixed weekly reps

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HST-Spreadsheet

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HYPERTROPHY-SPECIFIC TRAINING SPREADSHEET V3.

[5] You want to minimise the possibility of developing overtraining symptoms.

COPYRIGHT AND DISTRIBUTION STATEMENT

Use kilogram or pound weights

Warmup weights to be rounded to nearest multiple of

Do you want to have 3 training sessions per week or 4

BB Incline Bench Press

Seated Rear Lateral Raise

BB Lying Triceps extension

Two personal Rep Max tests for Squat

Two personal Rep Max tests for

Two personal Rep Max tests for

Two personal Rep Max tests for

Two personal Rep Max tests for

Two personal Rep Max tests for

TABLE2 - WEEKLY REPS AND SETS

CYCLE 1 WORKSHEET - WEEKS 1 AND 2

This Worksheet shows the details of the week 1/2

CYCLE 2 WORKSHEET - WEEKS 3 AND 4

This Worksheet displays the details of the week 3 and 4

CYCLE 3 WORKSHEET - WEEKS 5 AND 6

This Worksheet displays the details of the week 5 and 6

CYCLE 4 WORKSHEET - WEEKS 7 AND 8

This Worksheet displays the details of the week 7 and 8 mesocycle.

Continue Cycle 3 with increasing weights

Kilogram Weights Table

Single side disk combination needed to achieve total weight

Smallest total weight

Pound Weights Table

Single side disk combination needed to achieve total weight

Smallest total weight

Repetition Maximum Calculator

Lighter Rep Max

specific number of repetitions or

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