JOHN - SUPERSET SPLITS

Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 06, 2009 10:17 am

06 AUGUST 2009
SHOULDERS, BICEPS, LEGS

STANDING DUMBBELL OVERHEAD PRESS,
16kg x 20; 20kg x 8, 7; 18kg x 12 (superset with~)
CABLE BICEPS CURL, NEUTRAL GRIP (ROPE),
28.75kg x 15; 31.25kg x 10, 9, 10

SMITH SEATED OVERHEAD PRESS,
60kg x 7, 6, 5; 55kg x 9; 45kg x 16 (superset with~)
LUNGES x 25, 25, 25, 32

SMITH PLIE SQUATS,
45kg x 30; 65kg x 20, 20, 20 (superset with~)
DUMBBELL UPRIGHT ROW,
20kg x 5; 18kg x 9, 8, 9

PLYOMETRIC DISTANCE TWO-LEG LEAP
x 9, 9, 9, 9 (superset with~)
CABLE BICEPS CURL, OVERHAND GRIP,
26.25kg x 11, 10, 10; 21.25kg x 14, 11

REVERSE PEC DECK FLYE, 82.5kg x 13; 85kg x 10, 10

CONCENTRATION CURL, 16kg x 10, 8, 8, 8, 8 (superset with~)
SEATED HAMSTRING CURL, 50kg x 15, 15, 12, 15

Duration: 90 minutes (making up for yesterday )
Sets: SHOULDERS 16, BICEPS 13, LEGS 16[/color]

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 07, 2009 9:47 am

07 AUGUST 2009
CHEST, TRAPS, ABS

CHEST PRESS MACHINE,
65kg x 20; 85kg x 6, 5 (superset with~)
SUSPENDED STRAIGHT LEG RAISE x 20, 20, 20, 20, 20

SMITH 30º INCLINE BENCH PRESS,
85kg x 7, 6, 5; 70kg x 8, 9, 10, 10 (superset with~)
DUMBBELL SHRUGS, 42kg x 20, 20, 20

SMITH 0º BENCH PRESS,
75kg x 7, 7; 65kg x 11 (superset with~)
SUSPENDED STRAIGHT LEG RAISE x 20

Duration: 55 minutes.
Sets: CHEST 13, TRAPS 3, ABS 6
Not really up for today’s session at all. Too much work; too little sleep[/color]

Subject: Re: JOHN - SUPERSET SPLITS Sat Aug 08, 2009 12:06 pm

08 AUGUST 2009
ARMS

CHIN-UPS, NEUTRAL GRIP, UNWEIGHTED,
x 20, 13, 13, 13, 13 (superset with~)
SMITH CLOSE-GRIP BENCH PRESS,
70kg x 8; 72.5kg x 6, 5; 65kg x8, 8

INCLINE DUMBBELL BICEPS CURLS,
16kg x 8, 8, 9 (superset with~)
CABLE TRICEPS PRESS-DOWN, UNDERHAND GRIP,
28.75kg x 9, 6, 7

CHIN-UPS, UNDERHAND GRIP, WEIGHTED
12kg x 8, 6, 5; UNWEIGHTED x 10 (superset with~)
UPRIGHT DIPS, WEIGHTED
12kg x 15, 11, 10; UNWEIGHTED x 16

CONCENTRATION BICEPS CURLS,
14kg x 12, 13, 11 (superset with~)
CABLE TRICEPS PRESS-DOWN, NEUTRAL GRIP,
28.75kg x 9, 11, 11

Duration: 55 minutes
Sets: BICEPS 15, TRICEPS 15[/color]

Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 09, 2009 2:12 pm

09 AUGUST 2009
BACK, TRAPS, ABS

Today’s workout was a random circuit of single, super and tri-sets, built upon the following exercises in kind of this order …

PULL-UPS, UNWEIGHTED, x 14, 15, 12, 10

SUSPENDED STRAIGHT LEG RAISE x 25, 25, 25, 25, 25

CABLE STRAIGHT ARM PULL DOWN, NEUTRAL GRIP,
33.75kg x 8; 31.25kg x 8, 9

SMITH BENT-OVER ROW, 77.5kg x 9, 8, 7; 70kg x 10

SMITH SHRUGS, 105kg x 15; 117.5kg x 10, 12

PULL-UPS, WEIGHTED, 10kg x 9, 8; 6kg x 7

DUMBBELL SHRUG, 42kg x 18, 20, 12

SEATED ROW, NEUTRAL GRIP, 87.5kg x 5; 85kg x 9, 7; 75kg x 12

Duration: 70 minutes, including 10-minute rest (talking again!)
Sets: BACK x 18, TRAPS x 6, ABS x 5[/color]

Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 11, 2009 10:34 am

11 AUGUST 2009
SHOULDERS, LEGS, BICEPS

Random supersets and trisets featuring the following exercises…

DUMBBELL SEATED OVERHEAD PRESS,
18KG X 18; 20KG X 10; 22KG X 8, 8

PLIE SQUATS, 65kg x 25, 25, 25

CHIN-UPS, NEUTRAL GRIP, UNWEIGHTED x 18, 16

HAMMER CURLS, 16kg x 9, 7, 7,

SEATED HAMSTRING CURL,
50kg x 12, 12, 12, 12; 45kg x 18, 20

UPRIGHT ROW,
ONE-ARM, 20kg x 6, 6, 6; TWO-ARM, 18kg x 9, 8

ALTERNATE ARM BICEPS CURL+TWIST,
16kg x 5, 6, 4; 14kg x 8

REVERSE PEC DECK FLYE,
70kg x 21; 85kg x 12; 87.5kg x 10, 10, 10; 90kg x 10

CABLE BICEPS CURL, OVERHAND,
26.25kg x 9, 7; 23.75kg x 8, 8, 10

Duration: 90 minutes, including 2 x 5 minute breaks
Sets: SHOULDERS 16, LEGS 9, BICEPS 14

As a tribute to Wheel-Fiend Pete, I Intended to hit the legs very hard; unfortunately the back was still very sore and tight from 09 August workout. Not conducive to heavy squats or leg presses. Next time, Pete.[/color]

Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 11, 2009 1:36 pm

cool

Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 12, 2009 3:43 pm

12 AUGUST 2009
CHEST, TRAPS, ABS

Random super-sets based around …

SUSPENDED STRAIGHT LEG RAISE x 30, 20, 25, 20

DUMBBELL 30º INCLINE BENCH PRESS,
26kg x 15; 28kg x 12; 30kg x 11, 6

SMITH 30º INCLINE BENCH PRESS,
70kg x 9, 8; 80kg x 4, 5, 6; 75kg x 6, 8

SMITH FRONT SHRUG, 125kg x 8, 10, 11

Duration: (unbelievably) 80 minutes (far too much talking)
Sets: CHEST x11, TRAPS x3, ABS x4[/color]

Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 13, 2009 12:27 pm

13 AUGUST 2009
ARMS

Random supersets based around …

CHIN-UPS, WEIGHTED
10kg x 13, 10, 9, 8, 9 UNWEIGHTED x 16, 11

CABLE ONE-ARM PRESS-DOWN, UNDERHAND GRIP,
13.75kg x 15, 12, 13

SMITH CLOSE-GRIP BENCH PRESS
65kg x 10; 70kg x 8; 65kg x 8, 8

CHIN-UPS, NEUTRAL GRIP,
UNWEIGHTED x 15; WEIGHTED 10kg x 9, 8; UNWEIGHTED x 8, 8

UPRIGHT DIPS, 24kg x 8, 7, 6; 10kg x 15, 12

DUMBBELL ALTERNATE-ARM HAMMER CURLS, 14kg x 12, 8, 8

CONCENTRATION CURLS,
16kg x 8, assisted x 12; 14kg assisted x 15

CABLE TRICEPS PRESS-DOWN, NEUTRAL GRIP,
28.75kg x 16, 11, 12

Duration: 70 minutes, including 10 minutes break for idle gossip
Sets: BICEPS 18, TRICEPS 15[/color]

Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 13, 2009 6:00 pm

Big guns

Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 13, 2009 6:21 pm

They're coming on, Pete. Not many years ago, I could wrap my hand around my upper arm. Now I can't wrap it even half way round. affraid

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 14, 2009 10:05 am

14 AUGUST 2009
BACK, TRAPS, ABS

Random supersets based around …

LAT PULL-DOWN MACHINE, SEATED,
82kg x 16; 97.5kg x 7; 90kg x 10, 8; 80kg x 12

SUSPENDED STRAIGHT LEG RAISE x 30, 31, 25, 33, 32

DUMBBELL SHRUGS
34kg x 35; 42kg x 25, 25, 25, 25

PULL-UPS UNWEIGHTED x 12

SEATED ROW, OVERHAND WIDE GRIP,
80kg x 12, 11, 13

SEATED ROW, NEUTRAL NARROW GRIP,
85kg x 12, 12

ONE ARM ROW, 34kg x 11, 12, 11

Duration: 65 minutes, including just 5 minutes talking!
Sets: BACK 14, TRAPS 5, ABS 5[/color]

Subject: Re: JOHN - SUPERSET SPLITS Sat Aug 15, 2009 1:15 pm

15 AUGUST 2009
ARMS

Supersets in this order …

CABLE TRICEPS PRESS-DOWN, UNDERHAND GRIP,
31.25kg x 10, 9, 5; 28.75kg x 12, 12

DUMBBELL BICEPS CURL, ALTERNATE ARM,
16kg x 9, 7, 8, (DUAL ARM) 12, 9

HAMMER CURL, ALTERNATE ARM,
18kg x 5; 16kg x 7, 6; 14kg x 12; (DUAL ARM) 10, 10

SMITH PLYOMETRIC BENCH PRESS, CLOSE GRIP,
35kg x 7, 8, 8, 8

DUMBBELL BICEPS CURL, OVERHAND GRIP,
12kg x 7, 8, 7

CABLE TRICEPS PRESS-DOWN, OVERHAND GRIP,
31.25kg x 15, 14, 16

Duration: 60 minutes including 15 minute rest (yes, bloody talking again )
Sets: BICEPS 14, TRICEPS 12[/color]

Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 16, 2009 5:41 pm

16 AUGUST 2009
SHOULDERS, LEGS

Supersets in sort of this order …

DUMBBELL UPRIGHT ROW,
DUAL, 18kg x 10, 9; ONE-ARM (2 sets per arm) 8, 8; DUAL 8

DUMBBELL LUNGES, 20kg (total) x 15, 15, 20, 20, 15, 15

LEANING-OUT LATERAL RAISE, (4 sets per arm),
10kg x 20; 12kg x 10, 10, 10

SMITH SEATED OVERHEAD PRESS,
60kg x 8; 65kg x 3; 55kg x 8, 7, 8

SEATED HAMSTRING CURL,
55kg x 12, 12, 9; 45kg x 20

DUAL CABLE BENT-OVER FLYE, OVERHAND GRIP,
11.25kg (each side) x 15, 12, 14; 8.75kg x 16, 12, 14; 6,25kg x 25

LEG PRESS, 140kg x 20

Duration: 65 minutes (including zero talking)
Sets: SHOULDERS 21, LEGS 11[/color]

Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 16, 2009 10:57 pm

Legs 11...have you been to the bingo again Laughing

Subject: Re: JOHN - SUPERSET SPLITS Mon Aug 17, 2009 11:39 am

When I typed that, I thought (correctly) ... some silly ********* is going to take the pee. Evil or Very Mad

Next time, I'll stay for that extra set. bounce

[/color]

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JOHN - SUPERSET SPLITS

JOHN - SUPERSET SPLITS

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