JOHN - SUPERSET SPLITS

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 14, 2009 3:05 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 6:15 am

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 10:41 am

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 3:57 pm

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

Subject: Re: JOHN - SUPERSET SPLITS Mon Aug 17, 2009 4:39 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]

Subject: Re: JOHN - SUPERSET SPLITS Mon Aug 17, 2009 5:28 am

...Glad to be of service Laughing

I just looked up bingo callers terms they're ace! Let's hope you don't do 88 sets next time Laughing

Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 18, 2009 6:37 am

18 AUGUST 2009
CHEST, TRAPS, ABS

Supersets in sort of this order …

SUSPENDED STRTAIGHT LEG RAISE x 30, 21, 25, 26, 20, 30

CHEST PRESS MACHINE, 75kg x 12

DUMBBELL BENCH PRESS, 45º INCLINE,
28kg x 14, 8, 8; 26kg x 9

DUMBBELL FLYE, 45º INCLINE,
24kg x 12, 12, 10

SMITH BENCH PRESS,
85kg x 3; 75kg x 7, 6; 70kg x 8

SMITH FRONT SHRUGS,
105kg x 25; 125kg x 15; 130kg x 12; 115kg x 20, 16

Duration: 65 minutes (inc hardly any talking whatsoever)
Sets: CHEST 12, TRAPS 5, ABS 6[/color]

Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 19, 2009 3:19 am

19 AUGUST 2009
ARMS

Supersets in this order …

CABLE TRICEPS PRESS-DOWN, NEUTRAL GRIP,
31.25kg x 16; 33.75kg x 13, 12

DUMBBELL CURLS,
ALTERNATE ARM, 16kg x 10, 8; DUAL ARM, 16kg x 11, 11

SMITH CLOSE-GRIP BENCH PRESS, PLYOMETRIC,
25kg x 9, 8, 8

DUMBBELL HAMMER CURL,
ALTERNATE ARM, 14kg x 12, 11, DUAL ARM, 14kg x 12, 11

SMITH CLOSE-GRIP BENCH PRESS,
70k x 8, 6; 65kg x 7, 7, 7; 60g x 9

INCLINE DUMBBELL TWIST CURL,
16kg x 6; 14kg x 9, 12, 10

CABLE OVERHEAD TRICEPS EXTENSION, NEUTURAL GRIP,
21.25kg x 30; 23.75kg x 21, 24, 21; 26.25 x 21, 17

DUMBBELL CONCENTRATION CURLS,
14kg x 15, 12, 12

Duration; 65 minutes
Sets: BICEPS 15, TRICEPS 18[/color]

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 21, 2009 3:48 am

21 AUGUST 2009
BACK, TRAPS, ABS

Supersets in this order …

SUSPENDED STRAIGHT LEG RAISE x 30, 30, 30, 30

LAT PULL-DOWN MACHINE,
75kg X 18; 85kg x 12; 90kg x 12; 97.5kg x 8; 85kg x 12

CABLE STRAIGHT ARM PULL-DOWN, NEUTRAL GRIP,
26.26kg x 20, 20, 15

SEATED ROW, NEUTRAL GRIP, 85kg x 8, 8, 10

DUMBBELL SHRUGS, 34kg x 25; 42kg x 25, 20, 25, 20

SEATED ROW, OVERHAND GRIP,
75kg x20; 80kg x 11, 11

Duration: 70 minutes.
Sets: BACK 14, TRAPS 5, ABS 4
(Session interrupted for 15 minutes to help the manager turn the Smith machine 360 degrees. - An overnight major layout rearrangement had left it facing the wrong way. It was only when we’d virtually managed the full turn that we noticed 20kg of plates had been left on the upper rods! )[/color]

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 21, 2009 4:51 am

I think you mean 180° Laughing

If you turned it 360° it would be facing the same way you started lol!

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 21, 2009 4:59 am

It FELT like we turned it 360 degrees !

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 21, 2009 5:01 am

you know he'll be looking at that later today & think "Hmm, you know what-I preferred it the other way around" affraid

Subject: Re: JOHN - SUPERSET SPLITS Sat Aug 22, 2009 4:51 am

22 AUGUST 2009
SHOULDERS, BICEPS, LEGS

Supersets in this order …

STANDING OVERHEAD DUMBBELL PRESS, NEUTRAL GRIP,
18kg x 14; 20kg x 7, 6, 6

SEATED HAMSTRING CURL MACHINE,
50kg x 20, 18, 16; 55kg x 10, 12, 15

DUMBBELL UPRIGHT ROW, DUAL
18kg x 10, 9; ONE-ARM 18kg x 8-10, 8-10; DUAL16kg x 12

CABLE OVERHAND BICEPS CURL,
26.25kg x 8, 6; 23.75kg X 12, 12, 10

REVERSE PEC DECK FLYE,
75kg x 20; 85kg x 12; 90kg x 12, 12

CHIN-UP, UNDERHAND GRIP, WEIGHTED,
12kg x 10, 8, 7; UNW’TED x 13, 10, 11; W’TED 8kg x 10; 10kg x 7

HAMMER CURL, ALTERNATE ARM,
16kg x 8, 7, 7; DUAL 14kg x 12, 10

LEG PRESS, 120kg x 25; 160kg x 12, 12

SMITH OVERHEAD PRESS,
60kg x 5; 55kg x 6, 5, 6; 45kg x 12

Duration: 85 minutes (no talking, no moving Smith machines)
Sets: SHOULDERS 18, BICEPS 18, LEGS 9[/color]

Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 23, 2009 5:26 am

AUG 23 2009
CHEST, TRAPS, ABS

Supersets in this sort of order ….

SMITH 45º INCLINE BENCH PRESS
75kg x 8, 7; 80kg x 5, 4; 65kg x 10, 8, 7; 70kg x 8

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

CABLE FRONT SHRUGS, 48.75kg x 35, 30

SMITH 30º INCLINE BENCH PRESS, 70kg x 9, 8, 7

DUMBBELL SHRUGS, 42kg x 20, 25

DUMBBELL 45º INCLINE BENCH PRESS, 30kg x 10, 8

DUMBBELL 30º INCLINE BENCH PRESS, 28kg x 11, 8

Duration: 60 minutes
Sets: CHEST 16, TRAPS 4, ABS 5[/color]

Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 25, 2009 3:18 am

AUG 25 2009
BACK, TRAPS, ABS

Random supersets from …

PULL-UP, WITH HOLD, UNWEIGHTED x 12, 12, 12, 12

SUSPENDED STRAIGHT LEG RAISE x 30, 30, 30; + TWIST x 26, 26

SMITH BENT-OVER ROW,
60kg x 19; 70kg x 10; 75kg x 7; 80kg x 9

ONE-ARM ROW,
38kg x 8-8, 8-8, 8-8; 34kg x 11-11

SMITH FRONT SHRUGS,**
100kg x 22; 115kg x 17, 18; 130kg x 10; 115kg x 15

Duration: 65 minutes
Sets: BACK 12, TRAPS 5, ABS 5

Today’s workout should, according to the schedule, have been Arms. Because I took a rest day yesterday, I felt the body needed the more intense challenge of a Back / Traps / Abs workout.

** The heavy Smith front shrug demands such total body stabilization that correct breathing becomes as difficult as the lifting. In fact, on the 130kg set it was the inability to breathe sufficiently deeply – not the traps power - which caused failure.[/color]

Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 25, 2009 7:21 am

You could try rest-pause shrugs, do a mini set of say 3 9for example, any number you can do would be ok) put it down for a few seconds, catch your breathe & then another 3 etc that way you'll fatigue the traps rather than the CV system.

I don't get what you mean with the one arm rows:

Quote :: ONE-ARM ROW,
38kg x 8-8, 8-8, 8-8; 34kg x 11-11

what is the 8-8 & the 11-11 are they like 2 rest-pause sets of 8 & 11 reps, so you are doing 8 reps, resting for a few seconds then 8 more (same for the 11's) or is it something completely different?
Right got to go & eat bounce

Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 25, 2009 9:26 am

SHRUGS ~ The additional difficulty with Smith machine front shrugs is re-hooking the bar. We talked about this, Pete: it’s a higher lift than a shrug + a simultaneous forward wrist-twist to re-hook the bar. Performing this several times in a set is even more exhausting than the shrugs.

ONE ARM ROWS ~ 8-8 = 8 left, 8 right = one set.
Previously, I logged this as just 8. But I often find I’m doing, say, 8 lefts and 10 rights. Reluctant to log that as an 8, and too honest to log it as a 10 … so 8-10. I use the same system with one-arm upright rows, leaning lateral raises, &c.[/color]

Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 26, 2009 4:01 am

AUG 26 2009
ARMS

Random supersets from …

CHIN-UP, NEUTRAL GRIP, UNWEIGHTED x 21, 15, 15

CABLE TRICEPS PRESS-DOWN, UNDERHAND GRIP,
31.25kg x 8, 9, (dropset ~) 25

CONCENTRATION CURL,**
16kg x 12L-10R, 12-9, 11-10; 14kg 15-11

CLOSE-GRIP BENCH PRESS,
62.5kg x 15; 72.5kg x 8, 8, 8, 8

CABLE TRICEPS PRESS-DOWN, OVERHAND GRIP,
31.25kg x16; 33.75 x10, 10, 9, (dropset ~) 26

DUMBBELL BICEPS CURL, OVERHAND GRIP,**
one arm, 14kg x 5L-7R, 5-7; dual, 12kg x 10, 10, 9

Duration: 65 minutes (including 10 minutes talking).
Sets: BICEPS 12, TRICEPS 13.

** Curious phenomenon: the left arm is consistently capable of more reps on the concentration curl, while right arm is superior on the overhand biceps curl.[/color]

Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 27, 2009 3:24 am

AUG 27 2009
SHOULDERS, ABS, LEGS

Supersets from …

STANDING OVERHEAD PRESS,
DUMBBELLS, NEUTRAL GRIP, 18kg x 12, 12
BARBELL, 35kg x 12, 13, 9, 13, 12

SUSPENDED STRAIGHT LEG RAISE x 30, 30, 30

PLIE SQUAT + BARBELL, 30kg x 40, 40

STANDING OVERHEAD PRESS, BARBELL, ALTERNATING FRONT/REAR NECK, 30kg x 13, 16, 16

BARBELL CLEAN + PRESS, 35kg x 5, 5, 5; 30kg x 8

UPRIGHT ROW, BARBELL,
30kg x 15; 35kg x 10, 8, 10; 40kg x 6, 5

SEATED HAMSTRING CURL MACHINE,
55kg x 20; 60kg x 10, 12, 12

REVERSE PEC DECK FLYE, OVERHAND GRIP,
90kg x 8, 12; 95kg x 13, 10

Duration: 85 minutes (inc 10 minutes talking)
Sets: SHOULDERS 23, ABS 3, LEGS 6

NOTES:
The gym has just bought a set of fixed-weight barbells: ranging from 10kg-45kg in 5kg increments, plus an adjustable E-Z Curl bar. The only bar I’ve used previously was the Smith machine bar and my own E-Z Curl bar. Consequently, today’s workout was a voyage of discovery, and rather different from the one I’d planned.
Especially liked the clean + press with a barbell. Barbell squats are a problem, in that there’s no rack: you have to overhead-press the bar off your back at the end of the set, which considerably restricts the possible weight you can use.[/color]

Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 27, 2009 11:35 am

Clean & press a real all over builder that exercise - traps to toes! Nice one John cheers

Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 27, 2009 12:34 pm

You’re not kidding, Pete. I’ve done C+P’s with dumbbells but it’s not the same. I’m increasingly finding I’m now, instinctively, inclining toward compound exercises. The isolation stuff has to be done, but I NEED some major multi-limbed lifts every session to feel I’ve had a proper workout.
And, yeh, I know heavy squats would do the trick nicely. And I’ll get round to them, as promised, soon! But for the next week or so, those barbells are going to receive some serious hammering. Stay tuned … ![/color]

Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 28, 2009 11:14 am

AUG 28 2009
BICEPS, ABS

DUMBBELL BICEPS CURL,
18kg (alternating) x 6; dual x 8, 6; 14kg x 10

E-Z BAR BICEPS CURL,
31kg x 5, 5, 4; 26kg x 8, 8

SUSPENDED STRAIGHT LEG RAISE x 26, 30, 26

Duration: 20 minutes
Sets: BICEPS 9, ABS 3

Notes: Today was a PRD (Partial Rest Day). I usually like to take a full rest day after 3 workouts, but I missed biceps off the shoulder split yesterday (owing to the childish glee of suddenly finding barbells in the gym), so I compromised and added a very short biceps session, followed by 40 minutes on the treadmill. Almost too embarrassed to mention such a skimpy session here really - but if Pete can do it … ! [/color]

Subject: Re: JOHN - SUPERSET SPLITS Sat Aug 29, 2009 6:19 am

AUG 29 2009
CHEST, TRAPS, ABS

Linear sets in the order listed …

30º INCLINE DUMBBELL BENCH PRESS,
28kg (alternating) x 15, 10; 30kg (dual) x 10

SMITH 30º INCLINE BENCH PRESS,
75kg x 7, 6, 6; 70kg x 9, 8, 9

DUMBBELL SHRUG, 42kg x 25, 15, 28, 28

SMITH BENCH PRESS,
75kg x 8, 6; 65kg x 11

SMITH FRONT SHRUG, 115kg x 15, 15

SUSPENDED STRAIGHT LEG RAISE x 36

BRACHIATION: 2.5 minutes

Duration: 60 minutes
Sets: CHEST 12, TRAPS 6, ABS 1

Notes: My weekday workouts begin at ~6.30am, when the gym opens. Weekend sessions start at 9am. A million post-Friday night aches and pains inexplicably vanish with the Saturday morning workout, as was the case today.
The gym has recently increased its maximum dumbbell weight from 30kg to 42kg. - Great for chest work (I imagine!) but way too light for optimal shrug range. Hence, the high reps on dumbbell shrugs. I prefer to use the Smith for heavy shrugs (you MUST use wrist straps), but we’ve only one of those and there’s invariably a queue.[/color]

Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 30, 2009 6:15 am

AUG 30 2009
ARMS

Supersets in this order …

E-Z BAR BICEPS CURL, 21kg x 17, 12, 11, 14

CABLE STANDING O/HD TRICEPS EXTENSION, NEUTRAL GRIP,
26.75kg x 17, 20; 28.25kg x 12, 14, 20

CONCENTRATION CURL,
16kg x 8L-8R, 8-8, 11-8; 14kg x 15-13

VERTICAL DIP, UNWEIGHTED,
x 20, 12; WEIGHTED 24kg x 8, 6, 5; 12kg x 15

CHIN-UP, WEIGHTED 24kg x 2, 2; 12kg x 10

Duration: 50 minutes
Sets: BICEPS 11, TRICEPS 11.

Notes: The E-Z bar is a recent addition to the gym. Very amusing to see weekend guys, who normally dumbbell-curl 12-16kg, trying the same weight (24-32kg) with the E-Z curl bar – and managing one bad-form rep before dropping it in disbelief and disgust.

Today’s workout was a little briefer than planned. Broke off early to run with a friend (female obviously) who’s just getting into jogging for the first time in her life. Amazingly, she has the running posture of someone who’d been doing it years. So natural and relaxed.[/color] Cool

[/b]

Subject: Re: JOHN - SUPERSET SPLITS Mon Aug 31, 2009 7:06 am

AUG 31. 2009
BACK, TRAPS, ABS

Supersets in roughly this order …

SEATED ROW, O/HAND WIDE GRIP,
75kg x 16; 85kg x 10, 11; 90kg x 8

SUSPENDED STRAIGHT-LEG RAISE x 33, 31, 32, 33

BENT-OVER BARBELL ROW, 45kg x 17, 18, 15

LAT PULL-DOWN MACHINE, 85kg x 11, 8

SMITH FRONT SHRUG, 115kg x 13; 125kg x 12, 14, 16

PULL-UP,
UNWEIGHTED x 14; W’TED 6kg x 8, 7; 4kg x 8; UNW’TED x 8

CHIN-UP, NEUTRAL GRIP, UNWEIGHTED + BRACHIATION
x 11 + 30 seconds

Duration: 73 minutes (including 10 mins pull-up photo-session)
Sets: BACK 18, TRAPS 4, ABS 4
NOTES:
BENT-OVER BARBELL ROW: The maximum weight of the free barbells is a miserly 45kg. Worth using occasionally to practise the technique, which is impossible on the Smith machine.
SEATED ROW: There’s an optimal height for maximum leverage. Mine has the top of the front pad level with my lower chest.
STRAPS: I use wrist straps wherever possible on back/traps splits. I put them on before the workout and don’t take them off until after. Used properly, they make a MASSIVE difference to the weights used. I train grip strength separately - at home with 200lb power hand-grips.[/color]

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