|
| |
| Author | Message |
|---|
john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
 | | Subject: JOHN - SUPERSET SPLITS Tue Jul 28, 2009 12:44 pm | |
| 27 JULY 2009:
SHOULDERS, LEGS, BICEPS
STANDING OVERHEAD SMITH PRESS, 50kg, 3x8
HAMMER CURLS, 14kg, 3x10-12
LATERAL RAISES, (inc 2 1-arm sets leaning out) 10kg, 3x10-15
SEATED OVERHEAD SMITH PRESS, 60kg, 3x5-8
DUAL-CABLE ROPE BICEPS CURLS, 28kg, 3x10-12
SEATED OVERHEAD SMITH PRESS, 40kg, 3x10-12
DUMBBELL BICEPS CURLS, 16kg, 3x10
DUAL-CABLE BENT-OVER LATERAL RAISES, 17-23kg, 5x10-15 (inc isometric holds on last reps)
DUAL-CABLE CLOSE-GRIP BAR PREACHER CURLS, 26-31kg, 5x7-12
SEATED DOUBLE-LEG HAMSTRING CURL, 45kg, 4x15-20
LEG PRESS, 110kg, 3x20
That all took about 85 minutes, including three five-minute breaks. I'm a cyclist; I find I don't need to train the legs much in the gym (happily coz I hate leg training). Sipping BCAAs, carbs, beta alanine, vit C and sodium bicarb' during. Current phase means I'm concentrating on hypertrophic rep range, not going for big weights. All my splits allow for supersetting, trisetting and giant-setting. - That doesn't mean I ALWAYS do them![/color]
Last edited by john machin on Wed Nov 11, 2009 6:20 pm; edited 3 times in total |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Tue Jul 28, 2009 1:01 pm | |
|
JULY 28. 2009
CHEST, TRAPS, ABS
45-degree SMITH BENCH PRESS, 75-85kg, 2x12-5
SUSPENDED STRAIGHT LEG RAISE 1x15
45-degree SMITH BENCH PRESS, 85kg, 1x4
SUSPENDED STRAIGHT LEG RAISE 1x20
30-degree SMITH BENCH PRESS, 75kg, 3x8
SMITH FRONT SHRUGS, with straps, 90-105kg, 2x20-12
SUSPENDED STRAIGHT LEG RAISE 1x15
DUMBBELL SHRUGS, 38kg, 1x20
SUSPENDED STRAIGHT LEG RAISE 1x30
30-degree DUMBBELL BENCH PRESS, 30kg, 2x11-6
DUMBBELL SHRUGS, 38kg, 1x20
DUMBBELL BENCH PRESS isotonic/isometric*, 28kg, 4x17-12
SUSPENDED STRAIGHT LEG RAISE 1x28
DUMBBELL SHRUGS, 38kg, 1x15
(12 sets chest - 6 sets traps - 5 sets abs. 70 minutes, with 3x5 minute breaks.)
*involves holding one dumbbell extended while the other presses.
My chest has always lagged way behind my back and shoulders. A physio put it down to my childhood asthma. I'm bringing it on by emphasizing presses rather than flyes, which are a bit isolationy.[/color]
Last edited by john machin on Wed Nov 11, 2009 6:21 pm; edited 3 times in total |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Thu Jul 30, 2009 12:51 pm | |
| 30 JULY 2009
BICEPS, TRICEPS
DUMBBELL BICEPS CURLS, 18kg x 8, 6, 6; 14kg x17
CLOSE-GRIP BENCH PRESS, 67.5kg x8, 5, 6; 62.5kg x8, 6, 8
CHIN-UPS, NEUTRAL GRIP, unweighted x 17
CHIN-UPS, NEUTRAL GRIP, weighted 12kg x 6, 6
DIPS, weighted 12kg x 15
CHIN-UPS, NEUTRAL GRIP, weighted 12kg x 6
DIPS, weighted 12kg x 16; weighted 24kg x 10, 8
CONCENTRATION CURLS 16kg x 10, 9, 8
TRICEPS PRESS DOWN, NEUTRAL GRIP, 31kg x 11, 9, 8
DUMBBELL BICEPS CURLS, OVERHAND, 12kg x 11, 8, (dropset) 19
BICEPS 14 SETS, TRICEPS 13 SETS
TIME 90 minutes including 20 minute break (the usual - women).[/color]
Last edited by john machin on Wed Nov 11, 2009 6:21 pm; edited 2 times in total |
| | | | Pete
Admin
Posts: 1277
Join date: 2009-07-26
Age: 46
Location: UK
| | Subject: Re: JOHN - SUPERSET SPLITS Thu Jul 30, 2009 5:00 pm | |
| Man you are a chinning beast  |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Thu Jul 30, 2009 5:03 pm | |
| ]Nah, Pete. That was a light workout. Tomorrow, it's back, abs, traps. Pull-up monster time!!!!![/color]
Last edited by john machin on Wed Nov 11, 2009 6:22 pm; edited 2 times in total |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Fri Jul 31, 2009 2:57 pm | |
| 31 JULY 2009
BACK, TRAPS, ABS
SUSPENDED STRAIGHT LEG RAISE x 25
PULL-UP, UNWEIGHTED x 21, 15, 12
SUSPENDED STRAIGHT LEG RAISE x 25
STRAIGHT-ARM CABLE PULL-DOWN, NEUTRAL GRIP,
28kg x 12, 31kg x 8,8
DUMBBELL SHRUG, 38kg x 25
SEATED ROW, PRONATE WIDE GRIP,
82.5kg x 8, 8; 72.5kg x 13
DUMBBELL SHRUG, 38kg x 20
SUSPENDED STRAIGHT LEG RAISE x 30
PULL-UP, WEIGHTED 12kg x 8
DUMBBELL SHRUG, 38kg x 25
PULL-UP, WEIGHTED 12kg x 9, 10kg x 10, 8
SMITH FRONT SHRUG, 115kg x 10, 11
SUSPENDED STRAIGHT LEG RAISE x 25
SEATED ROW, NEUTRAL NARROW GRIP,
85kg x 9, 10; 70kg x 17
SUSPENDED STRAIGHT LEG RAISE x 30.
BACK 16 sets, TRAPS 5 sets, ABS 5 sets.
75 minutes, inc 15 minutes rest (aka "chatting")[/color]
Last edited by john machin on Wed Nov 11, 2009 6:22 pm; edited 1 time in total |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 02, 2009 12:12 pm | |
| 02 AUGUST 2009
SHOULDERS, LEGS, BICEPS
BENT-OVER LATERAL RAISE,
8kg x 30; 12kg x 10, 12, 15 (superset with-)
SMITH SEATED OVERHEAD PRESS,
60kg x 3, 6, 3 (and-)
LUNGE x 20, 20
SMITH SEATED OVERHEAD PRESS,
60kg x 3; 50kg x 10, 7, 8, 8 (superset with-)
DUMBBELL PLIE SQUAT, 12kg x 21, 21, 25*
CABLE UPRIGHT ROW, PRONATE GRIP, 36.25kg x 10, 10, 10
CONCENTRATION CURL,
16kg x 8, 8, 8; 14kg x 17 (superset with-)
DUMBBELL 1-ARM UPRIGHT ROW, 18kg x 8, 8, 7
HAMMER CURL, ALTERNATING, 16kg x 6, 5, 9, 7 (superset with-)
DUMBBELL PLIE SQUAT, 16kg x 15* (and-)
LUNGE x20, 20
DUAL CABLE BENT-OVER LATERAL RAISE,
11.25kg x 14, 13, 12; 8.75kg x 16 (superset with-)
SEATED HAMSTRING CURL,
45kg x 20, 16, 12; 40kg x 20
CABLE BICEPS CURL, NEUTRAL GRIP 28kg x 9, 8, 9
* Weights quoted for dumbbells exercises = per dumbbell
Duration 90 minutes. Maximum rest 2 minutes.
Sets: Shoulders x 17, Legs x 12, Biceps x 11[/color]
Last edited by john machin on Wed Nov 11, 2009 6:23 pm; edited 1 time in total |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Mon Aug 03, 2009 10:22 am | |
| 03 AUGUST 2009
CHEST, TRAPS, ABS
SUSPENDED STRAIGHT LEG RAISE x 25, 25, 25, 20 (superset with~)
45º INCLINE SMITH BENCH PRESS, 75kg x 9, 6, 6
DUMBBELL SHRUGS,
30kg x 25; 42kg x 21, 23, 23, 20, 25 (superset with~)
30º INCLINE SMITH BENCH PRESS,
75kg x 12, 9, 9; 65kg x 12, 11, 9
SMITH FRONT SHRUGS,
105kg x 18, 21; 117.5kg x 15 (superset with~)
DUAL CABLE FLYE, HIGH, 18.25kg (each side) x 14, 14, 18
Duration 75 mins (inc 10 mins to fix wobbly bench with spanner)
Sets: CHEST 12, TRAPS 9, ABS 4[/color]
Last edited by john machin on Wed Nov 11, 2009 6:23 pm; edited 1 time in total |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 04, 2009 10:06 am | |
| 04 AUGUST 2009
ARMS
INCLINE BICEPS CURLS, 14kg x 16, 13, 12 (superset with~)
CABLE TRICEPS PRESS-DOWN, ROPE 33.75kg x 9, 8, 10
SMITH CLOSE-GRIP BENCH PRESS,
70kg x 8, 6; 65kg x 7, 9, 7; 55kg x 11 (superset with~)
CABLE OVERHAND BICEPS CURLS, 26.75kg x 11, 9, 8, 11
DUMBBELL BICEPS CURLS,
18kg, x 5, 5; 16kg x 12 (superset with~)
CABLE TRICEPS PRESS-DOWN, PRONATE GRIP, 33.75kg x 10, 10, 23 (dropset)
CONCENTRATION CURL, 16kg x 10, 7, 8 (superset with~)
UPRIGHT DIPS, UNWEIGHTED X 17, 16, 17
Duration: 65 minutes, including 5-minute power cut (very romantic)!
Sets: BICEPS 13, TRICEPS 15[/color]
Last edited by john machin on Wed Nov 11, 2009 6:24 pm; edited 1 time in total |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 9:25 am | |
| 05 AUGUST 2009
BACK, ABS
LAT PULL-DOWN,
85kg x15; 95kg x 9, 8; 90kg x 8 (superset with~)
SUSPENDED STRAIGHT LEG RAISE x 26, 22, 21 (+twist) 16, 26
ONE ARM ROW,
30kg x 14; 38kg x 8, 8, 9, 8 (superset with)
PULL-UP, UNWEIGHTED X 15, 9, 10, 10, 10
Duration: 45 minutes (for social reasons, today’s scheduled workout – which included traps and more back exercises - had to be curtailed. 20 minutes of unscheduled cardio - treadmill/bike - was added.)
Sets: Back 13, Abs 5[/color]
Last edited by john machin on Wed Nov 11, 2009 6:24 pm; edited 1 time in total |
| | | | Pete
Admin
Posts: 1277
Join date: 2009-07-26
Age: 46
Location: UK
| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 10:33 am | |
| John said: | Quote: | | ...for social reasons,...exercises - had to be curtailed. |
The only question on our minds is...who was she  |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 10:38 am | |
| You don't know this woman, Pete. I'd curtail ANYTHING.[/color]
Last edited by john machin on Wed Nov 11, 2009 6:25 pm; edited 1 time in total |
| | | | Pete
Admin
Posts: 1277
Join date: 2009-07-26
Age: 46
Location: UK
| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 12:28 pm | |
| I believe your gym should be used for the new film "Carry-on training!" ...or maybe "The love gym"  I'm surprised you get any training done at all with all those attractive women wandering about! |
| | | | john machin
Posts: 165
Join date: 2009-07-27
Age: 44
Location: Cheshire, UK
| | | | | Pete
Admin
Posts: 1277
Join date: 2009-07-26
Age: 46
Location: UK
| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 1:44 pm | |
| Still the boost in testosterone might have been worth it  I know what you mean, right this second I have to put off training a few hours due to something coming up...not the same something that came up with you Got to go out now & fix a mates computer then train 4-5-ish..that's so annoying but they need some help & I can delay an hour or so today. So, we're both having interrupted training sessions this Wed  Must pack something to tide me over..hmm, protein & a bag of nuts maybe..or some grilled tofu...decisions decisions...oh well speak later, Happy courting ...um..I mean training  |
| | | | |
Similar topics | |
|
| | Permissions in this forum: | You cannot reply to topics in this forum
| |
| |
| |
I KNOW gym time is supposed to be dedicated purely to training, 100% focus, concentration and effort. 
That's the theory. But then a friend you've not seen for a month appears and, out of politeness, you have to ask how he/she is. I try to keep that sort of thing to a minimum between sets, but it can be difficult. This morning it was impossible.[/color] 
She's amazing.