JOHN - SUPERSET SPLITS

Subject: Re: JOHN - SUPERSET SPLITS Sat Nov 07, 2009 5:47 pm

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!) , 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]

Subject: Re: JOHN - SUPERSET SPLITS Sun Nov 08, 2009 4:18 pm

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]

Subject: Re: JOHN - SUPERSET SPLITS Mon Nov 09, 2009 1:09 pm

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]

Subject: Re: JOHN - SUPERSET SPLITS Tue Nov 10, 2009 1:38 pm

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 = 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]

Subject: Re: JOHN - SUPERSET SPLITS Wed Nov 11, 2009 6:17 pm

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 = 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

Subject: Re: JOHN - SUPERSET SPLITS Thu Nov 12, 2009 3:47 pm

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

Subject: Re: JOHN - SUPERSET SPLITS Mon Nov 16, 2009 6:50 pm

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

Subject: Re: JOHN - SUPERSET SPLITS Tue Nov 17, 2009 7:25 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

Subject: Re: JOHN - SUPERSET SPLITS Thu Nov 19, 2009 7:28 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

Subject: Re: JOHN - SUPERSET SPLITS Fri Nov 20, 2009 6:25 pm

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 = 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

Subject: Re: JOHN - SUPERSET SPLITS Sat Nov 21, 2009 3:06 pm

21 NOV 09
SHOULDERS, BICEPS, TRAPS

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

REVERSE PEC DECK FLYE, 95kg x 15, 16; 115kg x 8; 117½kg x 8 = 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

Subject: Re: JOHN - SUPERSET SPLITS Sun Nov 22, 2009 2:39 pm

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.

Subject: Re: JOHN - SUPERSET SPLITS Mon Nov 23, 2009 10:53 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; the conventional version ~ no problem ). I view of this, I used lighter weights than normal. To obtain similar intensity, I slowed the reps and held the contractions.

Subject: Re: JOHN - SUPERSET SPLITS Wed Nov 25, 2009 11:55 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

Subject: Re: JOHN - SUPERSET SPLITS Thu Nov 26, 2009 6:10 pm

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. 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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JOHN - SUPERSET SPLITS

JOHN - SUPERSET SPLITS

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