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 JOHN - SUPERSET SPLITS

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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Sat Oct 31, 2009 8:01 am

31 OCT 2009
CHEST, LEGS

30° INCLINE DUMBBELL BENCH PRESS,
30kg x 13; 34kg x 8; 30kg x 10, 11 cheers = PB
superset ~
SEATED HAMSTRING CURL, toes out
50kg x 15; 60kg x 10, 8, 8; 65kg x 6

DUMBBELL BENCH PRESS, 34kg x 6, 5; 30kg x 12, 10, 7
superset ~
SEATED HAMSTRING CURL, toes in
60kg x 10, 8, 6; 55kg x 12, 12, 12

30° INCLINE FLYE, 26kg x 6, 8, 8

DIPS, unweighted x 14, 9, 9, 8

Duration: 65 minutes
Sets: CHEST 16, LEGS 11
[/color][/b]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Mon Nov 02, 2009 7:28 am

02 NOV 2009
ARMS

BARBELL BICEPS CURL, overhand grip, 30kg x 8, 7; 25kg x 13, 10 cheers = PB
Superset ~
SMITH CLOSE GRIP BENCH PRESS, 55kg x16; 65kg x 9, 8, 9; 70kg x 8

CHIN-UP, unweighted x12, 11, 13
Superset ~
CABLE TRICEPS PRESS DOWN, 33.75kg x 19, 19, 18

CHIN-UP, unweighted, neutral grip, x 11, 13, 11, 9, 8
Superset ~
VERTICAL DIPS, unweighted x 11, 11, 11

CONCENTRATION CURL, 18kg x 8L-8R, 6-6, 6-6 (assisted); 6-6 (assisted)

BRACHIATION: 60 seconds.

Duration: 70 minutes
Sets: BICEPS 15; TRICEPS 11
Notes:
Foregoing routine followed by 4 minutes’ sprinting, 20 minutes HIIT on stationary bike, and far too many minutes stationary under a hot shower.
[/color][/b]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Nov 03, 2009 5:09 am

03 NOV 2009
BACK, LEGS

SEATED HAMSTRING CURL,
50kg x 18; 60kg x 9; 70kg x 5, 5, 5; 65kg x 8
superset ~
LAT PULL DOWN MACHINE,
90kg x 9; 97.5kg x 8; 92.5kg x 8; 90kg x9

LEG PRESS,
140kg x 15; 165kg x 15; 170kg x 12, 10 cheers = PB
superset ~
ONE ARM ROW,
38kg x 9left-9right, 10-9, 9-9

LEG EXTENSION MACHINE,
60kg x 12, 12, 12 (+8 second gold on final rep)
superset ~
SEATED ROW MACHINE, overhand grip,
85kg x 8, 8, 8

BRACHIATION: 60 seconds

Duration: 65 minutes
Sets: BACK 10, LEGS 13
Notes:
Foregoing workout followed by 25 mins’ HIIT stationary bike, 25 mins’ swimming, and inordinate amount of time in Jacuzzi.
[/color][/b]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Nov 04, 2009 6:41 am

04 NOV 09
SHOULDERS, BICEPS, TRAPS

BARBELL CLEAN AND PRESS,
25kg x 15; 30kg x 8, 8
superset~
INCLINE BICEPS CURL, 16kg x 8, 8, 6, 7

STANDING BARBBELL OVERHEAD PRESS, 35kg x 12, 10, 10

CABLE BENT-OVER LATERAL RAISE,
overhand grip, 8.75kg 18; 11.25kg x 12, 14; neutral grip x 9, 11, 11
superset~
BARBELL BICEPS CURL, overhand grip, 25kg x 13, 11, 10

LATERAL RAISE, leaning out,
12kg x12L-12R; 14kg x 7-7; 12kg x 12-12
superset~
SMITH FRONT SHRUG, 115kg x 10; 125kg x 8; &
DUMBBELL SHRUG, 42kg x 13, 14, 10, 13

CONCENTRATION CURL, 16kg x 10L-11R; 10-10, 10-10.

Duration: 65 minutes
Sets: SHOULDERS 15, BICEPS 10, TRAPS 6
[/color][/b]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Thu Nov 05, 2009 7:55 am

05 NOV 09
CHEST, LEGS

45° INCLINE DUMBBELL BENCH PRESS, 28kg x 15; 30kg x 8
superset~
SEATED HAMSTRING CURL,
57.5kg x 12, 12, 11

SEATED HAMSTRING CURL,
67.5kg x 3, 6, 6, 6
superset~
DUMBBELL BENCH PRESS,
34kg x 8, 7, 6

30° INCLINE DUMBBELL BENCH PRESS,
30kg x 9, 8, 10, 7; 28kg x 9, 9
superset~
LEG PRESS 150kg 25; 170kg x 16, 11, 16

DIPS, unweighted x 18

Duration: 65 minutes
Sets: CHEST 12, LEGS 11
[/color][/b]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Sat Nov 07, 2009 10:47 am

07 NOV 09
ARMS

CHIN-UP, unweighted, neutral grip x 20, 10, 10
Superset~
CABLE TRICEPS PRES DOWN, 28.75kg x 15, 13, 10

BARBELL BICEPS CURL, overhand grip, 25kg x 15, 13, 11
Superset~
SMITH CLOSE GRIP BENCH PRESS, 75kg x 6, 6, 5; 65kg x 10

INCLINE DUMBBELL BICEPS CURL, 16kg x 8, 8, 8; 12kg x 12, 12, 12
Superset~
CABLE TRICEPS PRESS DOWN, overhand grip,
33.75kg x 18; 36.25kg x 12, 12, 13

VERTICAL DIPS, unweighted x 13, 14, 14, 15, 16
Superset~
CONCENTRATION CURL, 16kg x 8L-8R, 8-8-, 8-8 (assisted); 12kg x 17-16

Duration: 60 minutes
Sets: BICEPS 16, TRICEPS 16
Notes:
Most of these workouts are followed by some form of cardio (if only cycling home from the gym). Today, 20 minutes HIIT treadmill training (with a PB interval of 16.2kph; never run that fast in my life before!) cheers , then 30 minutes swimming – a great way to give the muscles a break after a heavy workout, while keeping the workout going for the heart, lung, and vascular systems.
[/color][/b][/b]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Sun Nov 08, 2009 9:18 am

08 NOV 09
BACK, LEGS

PULL UP, unweighted, slow x 11, 9, 8, 9
Triset~
CABLE STRAIGHT-ARM PULL DOWN, neutral grip
26.25kg x 12, 12, 12; 36.25kg x 4; 33.25kg x 8
Triset~
SEATED HAMSTRING CURL,
60kg x 12, 12, 11, 12; 55kg x 15

LEG PRESS, 150kg x 20; 155kg x 20; 160kg x 15
Superset~
ONE ARM ROW, 34kg x 13left-13right, 12-12, 12-12

LEG EXTENSION, 60kg x 10, 12, 11, 12; 50kg x 11
Superset~
SEATED ROW, wide, overhand grip, 85kg x 9, 7; 75kg x 11, 12, 11

BRACHIATION: 60 seconds

Duration: 70 minutes
Sets: BACK 17, LEGS 13
[/color]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Mon Nov 09, 2009 6:09 am

09 NOV 09
SHOULDERS, BICEPS, TRAPS

STANDING DUMBBELL OVERHEAD PRESS,
neutral grip, alternating, 16kg x 15; 20kg x 6, 5, 5
Superset~
BARBELL BICEPS CURL, overhand grip, 30kg x 8, 7, 6, 6; 25kg x 13

SMITH SEATED OVERHEAD PRESS, 55kg x 8, 8, 8; 45kg x 15
Superset~
E-Z BAR BICEPS CURL, 31kg x 5, 5, 4; 26kg x 12, 11, 10

REVERSE PEC-DECK FLYE, 105kg x 10, 9; 100kg x 10, 10, 10

DUMBBELL SHRUGS, 42kg x 19, 20, 10
Superset~
INCLINE D/B BICEPS CURL, alternating 12kg x 18, 10, 12

Duration: 65 minutes
Sets: SHOULDERS 13, BICEPS 14, TRAPS 3[/color]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Nov 10, 2009 6:38 am

10 NOV 09
CHEST, LEGS

45° INCLINE DUMBBELL BENCH PRESS, neutral grip,
28kg x 10, 7, 7
superset~
SEATED HAMSTRING CURL, 55kg x 13, 13; 60kg x 10, 12, 11

SMITH 30° INCLINE BENCH PRESS,
75kg x 10, 7, 8; 70kg x 11
superset~
LEG PRESS, 150kg x 22; 175kg x 13, 12; 160kg x 9 cheers = PB

DUMBBELL BENCH PRESS, 34kg x 7, 6; 30kg x 9, 8, 8
Superset~
LEG EXTENSION (+5 sec hold at top), 60kg x 11, 12, 15

BRACHIATION 60 seconds

Duration: 65minutes
Sets: CHEST 12, LEGS 12
[/color]


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PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Nov 11, 2009 11:17 am

11 NOV 09
ARMS

BARBELL BICEPS CURL, alternating 40kg & 30kg,
3, 9, 2, 8, 3, 10
Superset~
DUMBBELL CLOSE GRIP BENCH PRESS, 26kg x 9, 9, 9 cheers = PB
&
SMITH CLOSE GRIP BENCH PRESS,
75kg x 7, 5; 65kg x 8, 8; 55kg x 15, 12; 45kg x 20

CHIN-UP, unweighted, x 13, 10, 11; neutral grip x12, 12, 8, 7

CABLE TRICEPS PRESS DOWN, overhand grip, 36.25kg x 13, 14, 15, 12
Superset~
BARBELL BICEPS CURL, overhand grip,
30kg x 6, 6, 5, 5; 20kg x 18

Duration: 70 minutes
Sets: BICEPS 18, TRICEPS 14
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PostSubject: Re: JOHN - SUPERSET SPLITS   Thu Nov 12, 2009 8:47 am

12 NOV 09
BACK, LEGS

SEATED HAMSTRING CURL
50kg x 15; 60kg x 12, 12, 10; 50kg x 16
Superset~
SEATED ROW, wide, overhand grip
65kg x 12; 80kg x 12, 10, 9

LAT PULL DOWN MACHINE, 80kg x 11; 85kg x 9; 90kg x 8, 8; 75kg x 11
Superset~
LEG PRESS, 150kg x 20; 170kg x 15, 10; 120kg x 15

LEG EXTENSION, 55kg x 12, 13, 13

Duration: 55 minutes
Sets: BACK 9, LEGS 12
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PostSubject: Re: JOHN - SUPERSET SPLITS   Mon Nov 16, 2009 11:50 am

16 NOV 09
SHOULDERS, BICEPS, TRAPS

CHIN-UP, unweighted x 17, 12, 11
Superset~
STANDING DUMBBELL OVERHEAD PRESS, neutral
18kg x 12, 11, 11

CONCENTRATION CURL, 18kg x 8L-8R, 9-8, 8-8; 14kg x 14-12
Superset~
CABLE BENT-OVER LATERAL RAISE, 8.75kg x 20, &
REVERSE PEC DECK FLYE, 55kg x 31; 105kg x 10, 9

BARBELL BICEPS CURL, overhand grip, 30kg x 6, 6, 6
Superset~
SMITH FRONT SHRUG, 85kg x 20; 115kg x 10, 12, 12

INCLINE HAMMER CURL, 16kg x 6, 7, 7, 7
Superset~
SEATED DUMBBELL OVERHEAD PRESS, neutral grip,
20kg x 9, 8, 8

BRACHIATION: 60 seconds

Duration: 65 minutes
Sets: SHOULDERS 10, BICEPS 14, TRAPS 4
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PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Nov 17, 2009 12:25 pm

17 NOV 09
CHEST, LEGS

30° INCLINE DUMBBELL BENCH PRESS,
30KG X 12; 34KG X 6, 5, 5
Superset~
SEATED HAMSTRING CURL, toes out,
55kg x 15; 60kg x 12, 11, 10

DIPS, unweighted x 23

LEG EXTENSION, toes out, 55kg x 18, 20, 18
Superset~
DUMBBELL BENCH PRESS, 34kg x 6, 5; 30kg x 10, 9

LEG PRESS, 160kg x 16, 15, 15
Superset~
30° INCLINE FLYE, 26kg x 9, 8, 9

Duration: 55 minutes
Sets: CHEST 12, LEGS 10
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PostSubject: Re: JOHN - SUPERSET SPLITS   Thu Nov 19, 2009 12:28 pm

19 NOV 09
ARMS

DUMBBELL BICEPS CURL,
18kg x 8; alternating + twist x 6; dual + twist 4, 4
Superset~
CABLE TRICEPS PRESS DOWN, neutral grip,
33.75kg x 11, 11, 12; 36.26kg x 11

HAMMER CURL, 16kg x 8, 6, 6; 14kg x 10, 10
Superset~
SMITH CLOSE GRIP BENCH PRESS, 65kg x 10, 8, 8; 60kg x 10; 55kg x 12

CONCENTRATION CURL, 16kg 12L-12R, 14-12, 12-10, 15-13
Superset~
BARBELL NOSEBREAKER, 30kg x 15, 15, 12, 14, 14
INCLINE BICEPS CURL, + twist, 16kg x 8, 6, 6

Duration: 60 minutes
Sets: BICEPS 16, TRICEPS 14
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PostSubject: Re: JOHN - SUPERSET SPLITS   Fri Nov 20, 2009 11:25 am

20 NOV 09
BACK, LEGS

PULL UP, unweighted x 13, 11, 10, 10
Superset~
CABLE STRAIGHT-ARM PULL DOWN, split stance, overhand grip,
28.75kg x 16; 31.25kg x 12, 12, 12

ONE ARM ROWS, 38kg x 8L-8R, 8-8, 9-9
Superset~
SEATED HAMSTRING CURL
55kg x 15; 65kg x 10; 67.5kg x 8; 72.5kg x 8 cheers = PB

SMITH BENT-OVER ROW,
45kg x 20; 65kg x 16; 75kg x 10; 70kg x 12
Superset~
LEG EXTENSION, 65kg x 12, 15, 12; 60kg x 12

SEATED ROW, neutral grip, 80kg x 12, 10, 12
Superset~
LEG PRESS, 150kg x 20, 17

BRACHIATION: 60 seconds

Duration: 65 minutes
Sets: BACK 18, LEGS 10


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PostSubject: Re: JOHN - SUPERSET SPLITS   Sat Nov 21, 2009 8:06 am

21 NOV 09
SHOULDERS, BICEPS, TRAPS

BARBELL CLEAN & PRESS, 35kg x 10, 8, 8 cheers = PB

REVERSE PEC DECK FLYE, 95kg x 15, 16; 115kg x 8; 117½kg x 8 cheers = PB
Superset~
CHIN-UP, unweighted x 11, 9, 8, 9

SEATED LATERAL RAISE, 10kg x 13; 12kg x 7, 7; 10kg x 12
Superset~
CHIN UP, unweighted, neutral grip, X 11, 9, 11

SMITH FRONT SHRUGS, 105kg x 17; 125kg x 10, 10

DUMBBELL UPRIGHT ROW,
18kg x 8; one arm x 6L-8R; 7-9
Superset~
BARBELL BICEPS CURL, overhand grip, 20kg x 18, 14, 12

SEATED DUMBBELL OVERHEAD PRESS, 18kg x 13, 11, 9

BRACHIATION: 60 seconds

Duration: 65 minutes
Sets: SHOULDERS 17, BICEPS 10, TRAPS 3
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PostSubject: Re: JOHN - SUPERSET SPLITS   Sun Nov 22, 2009 7:39 am

22 NOV 09
CHEST, LEGS

SMITH 45° INCLINE BENCH PRESS, 60kg x 18; 70kg x 10; 75kg x 7
Superset~
SEATED HAMSTRING CURL, 57½kg x12, 10; 60kg x 10, 9; 70kg x 5, 5

SMITH 30° INCLINE BENCH PRESS, 75kg x 8, 7, 7; 65kg x 12, 12
Superset~
LEG PRESS, 155kg x 12, 12, 15

30° INCLINE DUMBBELL BENCH PRESS, neutral grip, 26kg x 8, 10, 10
Superset~
LEG EXTENSION, with hold, 60kg x 9, 10, 11; 50kg x 20

30° INCLINE FLYE, 26kg x 11, 8, 6; 24kg x 8

Duration: 55 minutes
Sets: CHEST 15, LEGS 13
Notes:
Right wrist painful at certain angles – probably owing to clean-and-presses yesterday, so I avoided the heavy dumbbells, which would possibly worsen the injury.
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PostSubject: Re: JOHN - SUPERSET SPLITS   Mon Nov 23, 2009 3:53 am

23 NOV 09
ARMS

HAMMER CURL, 4kg x 13, 12, 12
Superset~
CABLE TRICEPS PRESS DOWN, overhand grip,
28.75kg x 25; 33.75kg x 17; 36.25kg x 15, 16

SMITH CLOSE GRIP BENCH PRESS,
55kg x 14; 65kg x 8, 8; 55kg x 13, 10
Superset~
DUMBBELL BICEPS CURL + hold, 14kg x 12, 11, 12

CABLE BICEPS CURL, 26.25kg x 10, 9, 8, 9
Superset~
CABLE TRICEPS PRESS DOWN, neutral grip,
33.25kg x 9, 10; 31.75kg x 10; 28.25kg x 14, 18

CABLE BICEPS CURL, close grip, 21.25kg x 12, 10, 13, 11
Superset~
VERTICAL DIPS, unweighted x 15, 13

Duration: 55 minutes
Sets: BICEPS 14, TRICEPS 16
Notes:
The underside of my right wrist is still sore; painful at certain angles (overhand biceps curl were right out of the question; Evil or Very Mad the conventional version ~ no problem Basketball ). I view of this, I used lighter weights than normal. To obtain similar intensity, Embarassed I slowed the reps and held the contractions.
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PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Nov 25, 2009 4:55 am

25 NOV 09
BACK, LEGS

PULL-UP, unweighted x 13, 12, 12, 9, 10
Superset~
SEATED HAMSTRING CURL, 45kg x 20, 20, 15, 15, 20, 24

CABLE STRAIGHT ARM PULL DOWN, overhand grip,
28.75kg x 12, 16, 15; 31.75kg x 12
Superset~
LEG PRESS, 105kg x 30; 125kg x 20; 130kg x 20, 20, 20
Superset~
SEATED ROW MACHINE,
overhand grip, 80kg x 12, 12, 10; neutral grip x 13, 12, 10
Superset~
LEG EXTENSION, 65kg x 12, 12

Duration: 65 minutes
Sets: BACK 15, LEGS 13
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PostSubject: Re: JOHN - SUPERSET SPLITS   Thu Nov 26, 2009 11:10 am

26 NOV 09
SHOULDERS, BICEPS

STANDING DUMBBELL OVERHEAD PRESS,
16kg x 17; 20kg x 8, 8
Superset~
CABLE BICEPS CURL, 23.75kg x 16; 26.25kg x12, 12

SMITH SEATED OVERHEAD PRESS,
50kg x 11, 10, 12, 11; 55kg x 8
Superset~
CABLE BICEPS CURL, close-grip, 26.25kg x 8, 11, 9, 10; 21.25kg x 17

REVERSE PEC DECK FLYE, overhand grip,
100kg x 13, 12, 12; 90kg x 14
Superset~
DUMBBELL BICEP CURL, overhand grip, 6left, 6left, 7left

CONCENTRATION CURL, 16kg x 12L-12R, 12-12 (assisted), 10-9, 12-11

Duration: 60 minutes
Sets: SHOULDERS 12, BICEPS 15
Notes:
Underside of right wrist still causing pain. affraid Strangely, this doesn’t affect biceps curls, except for the overhand-grip version; hence, the left-only sets on this exercise.
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PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Dec 01, 2009 12:14 pm

30 NOV 09
CHEST, LEGS

SMITH 30° INCLINE BENCH PRESS, 65kg x 12, 10, 9

LEG PRESS, 155kg x 12; 160kg x 20, 25, 20, 10
Superset~
SMITH 30° INCLINE BENCH PRESS,
70kg x 10, 9, 9; 0° INCLINE x 8; 65kg x 10, 9; 55kg x 13

SEATED HAMSTRING CURL, 60kg x 12, 13, 10; 55kg x 13, 13
Superset~
30° INCLINE DUMBBELL BENCH PRESS, 28kg x 8, 8; 24kg x 11

Duration: 65 minutes
Sets: CHEST 13, LEGS 10
Notes:
Despite three days’ rest, this workout ~ especially the dumbbell bench press ~ worsened my right wrist pain considerably. Very frustrating. I’m torn now between ~
• a prolonged upper-body rest (i.e., just cardio and legs),
• a short rest then high-volume, low weight workouts until the wrist repairs
• a week of left-side-only workouts. My left side is generally weaker than my right. This offers the opportunity to equalize the imbalance somewhat.
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PostSubject: Re: JOHN - SUPERSET SPLITS   Fri Dec 04, 2009 12:33 pm

03 NOV 09
LEGS, ARMS

SEATED HAMSTRING CURL, 62½kg x 10; 65kg x 9; 70kg x 8, 7; 60kg x 13
Superset~
CABLE BICEPS CURL, 26.25kg x 13, 12, 10, 10

LEG PRESS, 130kg x 25; 140kg x 14, 13, 15
Superset~
CABLE BICEPS CURL, close grip, 23.75kg x 11, 11, 12, 12, 11

LEG EXTENSION, 60kg x 16, 15, 14, 15; 50kg x 20
Superset~
CABLE TRICEPS PRESSDOWN, neutral grip,
31.25kg x 17, 17, 16; 33.75kg x 10, 10; 28.75kg x 16

Duration: 60 minutes
Sets: LEGS 14, BICEPS 9, TRICEPS 6
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PostSubject: Re: JOHN - SUPERSET SPLITS   Fri Dec 04, 2009 12:34 pm

04 NOV 09
GLUTES, PLYO LEGS, BACK, ABS

MACHINE LAT PULLDOWN, hook grip, + hold, 75kg x 14; 65kg x 20, 18
Superset~
PLYO DISTANCE JUMPS, 7 sets @ 6-10 per set

SEATED ROW, neutral hook grip, 65kg x 16, 15, 16, 15 13
Superset~
GLUTE KICK BACK MACHINE,
60kg x 15L-17R; 70kg x 13-14; 80kg x 8-8, 9-11, 8-8 cheers = PB

PULL-UP, unweighted, hook grip x 9

SUSPENDED STRAIGHT LEG RAISE, 25, 21, 25, 22
Superset~
CABLE STRAIGHT ARM PULLDOWN, neutral grip, 26.25kg x 20, 16, 12

Duration: 60 minutes
Sets: ABS 4, GLUTES 5, BACK 12, PLYO LEGS 7
Notes:
This was an ad hoc workout, owing to right wrist pain. The wrist is massively improved since 31 Dec, but still needs protecting from certain exercises. Thus, the foregoing workout was based solely on exercises and loads which caused no extra strain.
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Pete
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PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Dec 08, 2009 12:13 pm

I found great relief from these wrist wraps really helped me over the worst of the tendinitis & allowed me to still train heavy & pain-free Very Happy
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john machin

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Age : 49
Location : Cheshire, UK

PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Dec 08, 2009 1:13 pm

Yeh, I use them, too, Pete. But this is an underside injury; can't feel it at all on most exercises. The problem is going heavy on pushing, which wrist wraps don't help with. Fortunately, it's now not stopping me training any body part ~ except the underside right wrist!
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