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 JOHN - SUPERSET SPLITS

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john machin

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Age : 49
Location : Cheshire, UK

PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Dec 08, 2009 1:14 pm

05 NOV 09
SHOULDERS, BICEPS

SMITH OVERHEAD PRESS, 40kg x 20; 45kg x 14, 9, 10, 13
Superset~
EZ BAR BICEPS CURL, 21kg x 16, 14, 11, 13

BARBELL BICEPS CURL, 30kg x 8, 8, 10
Superset~
DUAL CABLE BENT-OVER LATERAL RAISE, overhand grip,
6.25kg x 22; 8.75kg x 19, 13; 11.25kg x 13

DUMBBELL UPRIGHT ROW, 14kg x 12, 14, 13, 15
Superset~
MACHINE OVERHEAD PRESS, 25kg x 18; 30kg x 17; 35kg x 11, 9, 8

Duration: 65 minutes
Sets: SHOULDERS 17, BICEPS 7
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Dec 08, 2009 1:14 pm

08 NOV 09
CHEST, LEGS

SMITH 45° INCLINE BENCH PRESS, 55kg x 13, 12, 13
Superset~
SEATED HAMSTRING CURL, 55kg x 13; 60kg x 12, 12, 10; 55kg x 11

SMITH 30° INCLINE BENCH PRESS, 60kg x 9, 9, 10; 55kg x 12, 12
Superset~
LEG PRESS, 140kg x 20, 20, 20, 25

SMITH BENCH PRESS, 60kg x 8, 8; 55kg x 9, 8

DUAL CABLE HIGH FLYE, 16.25kg x 21, 19

Duration: 60 minutes
Sets: CHEST 14, LEGS 9
Notes:
Wrist injury still noticeable – though immeasurably repaired from this time last week. Kept the weights low and the reps slow.
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Dec 09, 2009 12:52 pm

09 NOV 2009
ARMS

CABLE TRICEPS PRESSDOWN, underhand grip,
31.25kg x 8, 6; 28.75kg x 10
Superset~
CABLE TRICEPS PRESSDOWN, overhand grip,
31.25kg x 12, 11; 28.75kg x 12

INCLINE DUMBBEL BICEPS CURL, alternating,
14kg x 8, 8, 6; 12kg x 12, 11, 10
Superset~
SMITH CLOSE GRIP BENCH PRESS, 55kg x 13, 10, 11, 10

CABLE BICEPS CURL,
26.25kg x 10, 9, 10; close grip 21.25KG X 12, 14, 12
Superset~
VERTICAL DIPS, unweighted x 10, 15, 14, 15

Duration: 60 minutes
Sets: BICEPS 12, TRICEPS 14
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john machin

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Age : 49
Location : Cheshire, UK

PostSubject: Re: JOHN - SUPERSET SPLITS   Thu Dec 10, 2009 12:31 pm

10 NOV 2009
BACK, LEGS

SEATED HAMSTRING CURL, 57½kg x 12, 14, 12; 65kg x 9; 72½kg x 9
Superset~
PULL-UP, unweighted, hook grip, slow, x 10, 11, 10, 9

LEG PRESS, 145kg x 25; 150kg x 21; 165kg x 12, 15; 145kg x 20
Superset~
SEATED ROW MACHINE, neutral grip, x 85kg x 7, 8, 9; 75kg x 12, 12

Duration: 60 minutes
Sets: BACK 9, LEGS 11
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Mon Dec 14, 2009 12:32 pm

14 DEC 09
STANDING OVERHEAD DUMBBELL PRESS, neutral grip,
18kg x 10, 9, 9
superset~
CABLE BICEPS CURL,
23.75kg x 16, 15; 26.25kg x 9, 11, 11, 11
superset~
STANDING OVERHEAD DUMBBELL PRESS, overhand grip,
20kg x 7, 6, 7

REVERSE PEC DECK FLYE, 90kg x 13, 13, 14

SEATED LATERAL RAISE, 10kg x 12, 10, 11
superset~
SMITH FRONT SHRUG, 105kg x 17, 16; 115kg x 13, 15

CABLE BICEPS CURL, neutral grip,
26.25kg x 14, 11, 12

CONCENTRATION CURL, 16kg x 7L-8R, 8-7, 8-8, 8-8

BRACHIATION: 50 seconds

DURATION: 65 minutes
SETS: SHOULDERS 12, BICEPS 13, TRAPS 4
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Tue Dec 15, 2009 1:57 pm

15 DEC 09
CHEST, LEGS

45° INCLINE FLYE, 22kg x 15; 26kg x 10, 9
superset~
SEATED HAMSTRING CURL, 55kg x 12, 12, 10, 11

30° INCLINE DUMBBELL BENCH PRESS, 26kg x 15, 12, 12
superset~
LEG PRESS, 155kg x 18, 20, 17

SMITH 30° INCLINE BENCH PRESS, 55kg x 14; 65kg x 10, 8, 8; 60kg x 8, 8
superset~
LEG EXTENSION, 50kg x 15, 15, 12, 12, 16

SMITH BENCH PRESS, 70kg x 6, 5; 50kg x 13

Duration: 65 minutes
Sets: CHEST 15, LEGS 12
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Dec 16, 2009 7:43 am

16 DEC 09
ARMS

DUMBBELL BICEPS CURL, 16kg x 10; 14kg x 13, 12; 18kg x 4, 4, 4

CIN-UP, unweighted x 11, 10, 8, 7
Superset~
VERTICAL DIP, unweighted x 13, 14, 16, 13

CABLE TRICEPS PRESS DOWN, neutral grip, 31.25kg x 12, 12, 12, 12

SMITH CLOSE GRIP BENCH PRESS, 55kg x 13, 10, 12
Superset~
CABLE BICEPS CURL, neutral grip, 23.75kg x 14, 13, 16, 17

CABLE TRICEPS PRESS DOWN, overhand grip, 31.25kg x 13, 13

Duration: 55 minutes
Sets: BICEPS 13, TRICEPS 13
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Sun Dec 27, 2009 11:36 am

27 DEC 09
SHOULDERS, BICEPS, TRAPS

CABLE UPRIGHT ROW, 36.25kg x 10, 9; 38.75kg x 8; 33.75kg x 12 cheers = PB

CABLE BICEPS CURL, 23.75kg x 14, 12, 14
Superset~
SEATED DUMBBELL OVERHEAD PRESS, neutral grip, 18kg x 10, 10, 10

CABLE BICEPS CURL, CLOSE GRIP, 23.75kg x 12, 11, 10
Superset~
SEATED DUMBBELL OVERHEAD PRESS, 20kg x 9, 8, 9

REVERSE PEC DECK FLYE, 100kg x 9, 8, 9, 9
Superset~
BARBELL BICEPS CURL, overhand grip, 15kg x 23; 17.5kg x 16

SMITH FRONT SHRUG, 115kg x 11, 13, 11

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

Duration: 75 minutes
Sets: SHOULDERS 14, BICEPS 11, TRAPS 3
Notes:
Developed chest infection over Christmas which, combined with Christmas closing, restricted workouts. Managed to maintain a basic reduced schedule, though. Today’s routine was the first intense workout since the above.
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Fri Jan 01, 2010 11:11 am

29 DEC 09
CHEST, LEGS

30° INCLINE DUMBBELL BENCH PRESS,
28kg x 11, 8, 10, 7; alternating 24kg x 8, 8
superset~
SEATED HAMSTRING CURL, 55kg x 12, 12, 12; 60kg x 10, 10

30° INCLINE FLYE, 24kg x 10, 8, 8
superset~
LEG PRESS, 150kg x 10, 12, 10, 13

SMITH 30° INCLINE BENCH PRESS, 60kg x 10; 65kg x 8, 7, 8

SMITH BENCH PRESS, 70kg x 3; 60kg x 7, 5

Duration: 60 minutes
Sets: CHEST 16, LEGS 9
Notes: Right wrist now holding up to heavy pressing, but postponed using the PB weights.
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Fri Jan 01, 2010 11:12 am

30 DEC 09
ARMS

CABLE BICEPS CURL, 26.25kg x 12, 7, 10
superset~
CABLE TRICEPS PRESSDOWN, neutral grip, 31.25kg x 10, 8, 9

SMITH CLOSE GRIP BENCH PRESS,
60kg x 9, 8; 70kg x 5, 4; 60kg x 8
superset~
HAMMER CURL, alternating 16kg x 8, 5, 6, 6; 14kg x 8, 8, 7

LYING BARBELL TRICEPS EXTENSION, 25kg x 20; 30kg x 10, 13
superset~
STANDING DUMBBELL BICEPS CURL+TWIST, 14kg x 12, 9, 9

CABLE TRICEPS PRESSDOWN, underhand grip, 28.75kg x 8, 8, 6
superset~
CONCENTRATION CURL, 16kg x 9L-10R, 9-9, 9-9

Duration: 75 minutes
Sets: BICEPS 16, TRICEPS 14
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Sun Jan 03, 2010 11:33 am

02 JAN 10
BACK, LEGS

SEATED HAMSTRING CURL, 35kg x 25; 40kg x 16; 65kg x 7; 45kg x 16, 16
Superset~
PULL UP, slow, unweighted x 10, 9, 9, 8

CHIN-UP, unweighted x 11, 10, 13
Superset~
GLUTEAL KICKBACK MACHINE, 75kg x 11L-12R, 10-11, 11-10

SMITH BENT-OVER ROW, 65kg x 12; 75kg 8, 7

LEG PRESS, 150kg x 9, 12
Superset~
SEATED ROW,
overhand grip, 80kg x 10, 8, 8, 7; neutral grip x 9, 9

Duration: 65 minutes
Sets: BACK 16, LEGS 10
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Sun Jan 03, 2010 11:46 am

03 JAN 10
SHOULDERS, BICEPS, TRAPS

DUMBBELL BICEPS CURL,
neutral grip, 12kg x 17; 14kg x 10, 9, 11, 9
Superset~
SMITH OVERHEAD PRESS, 55kg x 7, 6, 5; 45kg x 11, 9

DUMBBELL BICEPS CURL, 16kg x 8, 6, 8; alternating + twist x 6

SMITH FRONT SHRUG, 105kg x 15; 115kg x 14; 125kg x 8, 10

STANDING DUMBBELL OVERHEAD PRESS,
neutral grip, 20kg x 8, 6; 18kg x 9, 8

CABLE BENT-OVER LATERAL RAISE,
11.25kg x 14, 12, 12; 13.75kg x 9, 8
Superset~
CONCENTRATION CURL, 18kg x 8L-8R, 8-8a, 8a-8a; 16kg x 10-10a

Duration: 65 minutes
Sets: SHOULDERS 14, BICEPS 12, TRAPS 5
a: assisted
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Jan 06, 2010 10:42 am

05 JAN 10
CHEST, LEGS

SMITH 30° INCLINE BENCH PRESS,
65kg x 11, 8, 9; 75kg x 5, 4, 4, 5; 70kg x 8, 6
superset~
VERTICAL JUMPS &
SEATED HAMSTRING CURL, 55kg x 12, 12, 10, 11, 11; 45kg x 16, 17

LEG PRESS, 110kg x 20, 20, 25
superset~
30° INCLINE DUMBBELL BENCH PRESS, 30kg x 9, 5, 5

30° INCLINE SUMBBELL BENCH PRESS, 30kg x 5, 5; 28kg x 7, 7

Duration: 65 minutes
Sets: CHEST 16, LEGS 10
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john machin

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Location : Cheshire, UK

PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Jan 06, 2010 10:43 am

06 JAN 10
ARMS

SMITH CLOSE GRIP BENCH PRESS, 65kg x 8, 8, 8, 7
Superset~
STANDING DUMBBELL BICEPS CURL+TWIST, 14kg x 12, 10, 11, 12

PULL UP, unweighted, x 10, 10, 7, 10
Superset~
CHIN UP, unweighted, x 15, 12, 10, 12

BARBELL BICEPS CURL, overhand grip, 17.5kg x 20; 25kg x 8, 8, 8, 8

Duration: 50 minutes
Sets: BICEPS 13, TRICEPS 8
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Pete
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PostSubject: Re: JOHN - SUPERSET SPLITS   Thu Jan 07, 2010 8:32 am

How are you fairing in all this cold weather mate? Must be ultra-hard getting to the gym at the crack of dawn in these temperatures!
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john machin

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PostSubject: Re: JOHN - SUPERSET SPLITS   Thu Jan 07, 2010 11:33 am

Minus 18 nearby me last night, Pete! The cycle ride to the gym, albeit 10 minutes’ long, this morning left my fingers in excruciating pain from the biting cold ~ and I had massive ski gloves on! Not a good idea to hold them under a hot air drier, btw Evil or Very Mad
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LightInHeart



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PostSubject: Re: JOHN - SUPERSET SPLITS   Wed Oct 06, 2010 12:42 am

OMG, so strong



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