JOHN - SUPERSET SPLITS

SEP 01. 2009
SHOULDERS, BICEPS, LEGS

Supersets in roughly this order …

STANDING DUMBBELL OVERHEAD PRESS, NEUTRAL GRIP,
18kg x 15; 20kg x 8, 7, 10

CABLE BICEPS CURL, OVERHAND GRIP,
21.75kg x 15, 16; 26.25 x 9, 8

BARBELL UPRIGHT ROW,
25kg x 23; 30kg x 11, 13

HAMMER CURL, ALTERNATING ARMS,
16kg x 8, 9, 8

BARBELL CLEAN & PRESS,
30kg x 5, 7, 8, 6, 8

SEATED HAMSTRING CURL,
60kg x 8, 10, 12, 12

BARBELL BICEPS CURL,
25kg x 18; 30kg x 10, 9, 9

LEG PRESS, 150kg x 12; 160kg x 16; 162.5kg x 13

REVERSE PEC DECK FLYE, 95kg x 10, 10

Duration: 80 minutes (10 minutes talking)
Sets: SHOULDERS 15, BICEPS 10, LEGS 8
NOTES:
Going back to yesterday, I noticed – in the facing mirror - what a major role the anterior delts play in front shrugs. Makes me wonder just how much is traps and how much delts on that exercise.[/color][/b]

They do play a part, that's why quite a few people do shrugs on shoulder day..you could equally argue it would fit into back day if you're bodypart splitting, it's where they fit best for you if you're using that sort of system.

Right I'm off to eat a plum. Bought a massive box for £1.99 at waitrose of all places, so loads to get through in the next day or so (I checked online & you can even eat plum seeds, so I'm going to crack one & give it a go - if I die you'll know the internet was wrong- NEVER! )

Your dentist will be delighted to hear you're eating plum seeds, Pete. [/color]

They crack dead easy in the mouth, first you crack them sideways, then length-ways, then the middle kernel pops out easy...tastes a little like almonds..kinda?
If you broke your teeth doing these you really have problems!
By the way check out the new advice I've got for when you injure your arm here

SEP 02 2009
CHEST, TRAPS, ABS

SMITH 45º INCLINE BENCH PRESS,
75kg x 8, 10, 7; 70kg x 9

SUSPENDED STRAIGHT LEG RAISE x 36, 31, 32, 25

DUMBBELL 30º INCLINE FLYE,
24kg x 12; 26kg x 15, 9, 16

DUMBBELL 30º INCLINE BENCH PRESS, ALTERNATING,
26kg x 12, 8, 8

SMITH 30º INCLINE BENCH PRESS,
80kg x 4, 6, 2; 70kg x 7, 5, 7

Duration: 90 minutes (including 15 minutes mid-workout break for jogging)
Sets: CHEST 17, TRAPS 0, ABS 4
Notes:
Normally, I Ieave 60-90 seconds between sets and exercises. To keep the things fresh, I’ll occasionally reduce this to 30 seconds – as was the case on a couple of occasions today.
I’d planned to do traps today. However, a very good friend appeared – she’d got there especially for 7 a.m. – so I kept her company for 15 minutes on the treadmill. This meant, unless I extended the workout to 90+ minutes, I’d have to omit the traps work. Not the end of the world, as I include traps twice a week, and can make it up in the next session.[/color][/b]

SEP 04 2009
ARMS

E-Z BAR BICEPS CURL,
16kg x 26; 21kg x 16; 26kg x 10, 8
superset with
CABLE TRICEPS PRESS-DOWN, OVERHAND GRIP,
28.75kg x 16; 31.25kg x 10, 11, 9

SMITH CLOSE-GRIP BENCH PRESS,
67.5kg x 8; 72.5kg x 5, 5, 5; 65kg x 8
superset with
BARBELL BICEPS CURL, OVERHAND GRIP,
20kg x 20; 25kg x 8, 6, 7

CONCENTRATION CURL,
18kg x 8L-8R, 7-4, 7-5; 16kg x 10-10
superset with
CABLE OVERHEAD TRICEPS EXTENSION, NEUTRAL GRIP,
23.75kg x 26, 24; 26.25kg x 20, 19

INCLINE BICEPS CURL, 16kg x 7, 8, 10

BRACHIATION: 90 seconds

Duration: 75 minutes (including 15 minutes talking, blush)
Sets: BICEPS 15, TRICEPS 13
Notes:
Still bewildered by the superior ability of my left arm on concentration curls. I’m right-handed, much stronger on the right with almost all exercises. But the concentration curl shows a noticeable bias towards my left arm.[/color][/b][/b]

SEP 05 09
BACK, TRAPS, ABS

a) SUSPENDED STRAIGHT LEG RAISE x 40, 34, 32, 30, 33

b) SMITH FRONT SHRUG,
115kg x16; 125kg x 12; 132.5kg x 10, 10, 12

a) & b) were supersetted with all the following…

SEATED ROW,
OVERHAND WIDE GRIP, 80k x 14; 85kg x 10; 92.5kg x 8
NEUTRAL NARROW GRIP, 90kg x 8, 9

CABLE STRAIGHT ARM PULLDOWN, SPLIT STANCE,
OVERHAND GRIP, 33.75kg x 11, 11, 10

PULL-UP, WEIGHTED, 8kg x 10, 9, 7; 4kg x 8, 8; UNWEIGHTED x 10

LAT PULLDOWN MACHINE, 85kg x 8, 10, 10

Duration: 65 minutes
Sets BACK 17, TRAPS 5, ABS 5[/color]

SEP 07. 09
CHEST, TRAPS, ABS

SUSPENDED STRAIGHT LEG RAISE,
Neutral x 42; Left Twist x 30; Right Twist x 34, 32, 30, 30 *

DUMBBELL SHRUG, WITH 2-SECOND HOLD,
42kg x 29, 20, 20

(The foregoing exercises were supersetted with the following…)

SMITH 45º INCLINE BENCH PRESS,
75kg x 9; 80kg x 8

SMITH 30º INCLINE BENCH PRESS,
80kg x 7; 82.5kg x 5, 4; 75kg x 8, 7; 70kg x 9, 9

30º INCLINE DUMBBELL BENCH PRESS,
30kg x 12, 7

30º INCLINE DUMBBELL BENCH PRESS, ISOMETRIC/ISOTONIC **,
10, 12, 10, 8; DUAL 6

Duration: 60 minutes
Sets: CHEST 16, TRAPS 3, ABS 6
Notes:
* Noticed that the right twist version of the suspended straight leg raise was less fluent than the left. (Some unbalanced hip inflexibility?) Hence, the extra right twists.
** ISOMETRIC/ISOTONIC = Pressing with one arm while the other holds the equivalent dumbbell at full extension. Alternate arms each set.[/color][/b]

09 SEP 2009
ARMS

HAMMER CURL, ALTERNATING
14kg x 12, 12, 13; 18kg x 4, 6, 6
superset with ~
SMITH CLOSE-GRIP BENCH PRESS,
60kg x 12; 65kg x 9, 7; 60kg x 12, 11

CHIN-UP,
UNWEIGHTED x 12; WEIGHTED 12kg x 8, 8, 6
superset with ~
VERTICAL DIP,
UNWEIGHTED x 25; WEIGHTED 26kg x 8, 7, 5; 12kg x 17, 15, 12, 11 = PB

DUMBBELL BICEPS CURL, OVERHAND GRIP = PB
14kg x 8, 6, 6

CONCENTRATION CURL,
16kg x 9L-8R, 7-6, 7-6; 14kg x 13-9

Duration: 60 minutes
Sets: BICEPS 17, TRICEPS 13
Notes:
The body’s a weird thing. I’m dipping with 26kg on the belt – a new PB for 8 reps. On the third set, the body-part which causes failure is … ? No, not traps, triceps, or shoulders, as you’d expect but my left hamstring! My knees are bent, feet high up behind me – a position I’m holding so tightly, I get cramp in the back of my upper leg![/color][/b]

SEP 11 2009
SHOULDERS, BICEPS, LEGS

STANDING DUMBBELL OVERHEAD PRESS, NEUTRAL GRIP,
dual 18kg x 15, 12; alternating 20kg x 5, 6
superset with
HAMMER CURL, alternating,
14kg x 12, 14, 13

CABLE BICEPS CURL, OVERHAND GRIP
23.75kg x 12; 26.25kg x 10, 8, 7
superset with
SMITH OVERHEAD PRESS, 65kg x 3, 2, 3

E-Z BAR BICEPS CURL,
16kg x 20; 31kg x 5, 4, 4, 5, 4
superset with
SEATED HAMSTRING CURL,
60kg x 15, 12, 12; 70kg x 8 = PB

DUMBBELL UPRIGHT ROW, ONE ARM,
18kg x 8L-10R; 8-8, 8-9
superset with
LEG PRESS, 160kg x 25, 16, 14 *

REVERSE PEC DECK FLYE, 102.5kg 10, 9; 105kg x 8 = PB

BRACHIATION: 90 minutes

DURATION: 75 minutes
SETS: SHOULDERS 13, BICEPS 13, LEGS 7
NOTES:
PBs (Personal Bests) are counted when the number of reps reaches 8.
* Sets curtailed by onset of cramp in left quad after a dozen reps.[/color]

SEP 12 2009
CHEST TRAPS ABS

SMITH 45º BENCH PRESS,
65kg x 14; 70kg x 9; 75kg x 7
superset with
SUSPENDED STRAIGHT LEG RAISE,
RIGHT TWIST x 30, 30, 30; LEFT TWIST x 33

SMITH 30º BENCH PRESS,
85kg x 2, 2, 2; 75kg x 7, 7, 7; 65kg x 11, 9
superset with
DUMBBELL SHRUG+ 2-SECOND HOLD,
45kg x 20, 20, 20

45º DUMBBELL BENCH PRESS,
30kg x 8; alternating 28kg x 9, 7
superset with
SMITH FRONT SHRUG, 125kg x 12, 12, 15

BRACHIATION 2 x 90 seconds

DURATION: 60 minutes
SETS: CHEST 14, TRAPS 6, ABS 4[/color]

Sep 13 2009
ARMS

DUMBBELL BICEPS CURL, ALTERNATING,
14kg x 16; 16kg x 9; 18kg x 7
superset with
CABLE TRICEPS PRESS DOWN, NEUTRAL GRIP,
26.25kg x 22; 26.75kg x 17

INCLINE BICEPS CURL, 16kg x 9, 7, 8
superset with
VERTICAL DIPS, UNWEIGHTED, x 19, 15, 15

CLOSE-GRIP BENCH PRESS,
75kg x 3, 2; 70kg x 6, 6
superset with
BARBELL BICEPS CURL, OVERHAND GRIP,
25kg x 11, 10, 9, 8

CHINS, UNWEIGHTED, +2-SECOND HOLD x 16

E-Z BAR NOSE-BREAKER, 21kg x 10, 10, 9
superset with
CONCENTRATION CURL,
16kg x 10L-9R; (self-assisted) 12-12, 12-9

Duration: 60 minutes
Sets: BICEPS 14, TRICEPS 12[/color][/b]

Sep 16 2009
SHOULDERS, BICEPS, LEGS

STANDING DUMBBELL OVERHEAD PRESS, NEUTRAL GRIP,
18kg x 15; 20kg x 9, 8, 8
superset with
CABLE BICEPS CURL, CLOSE GRIP,
26.25kg x 11; 28.75 x 8, 7, 8

REVERSE PEC-DECK FLYE, OVERHAND GRIP,
85kg x 14; 100kg x 9; 107.5kg x 9, 8, 7; 97.5kg x 11 = PB
superset with
HAMMER CURL, ALTERNATING,
18kg x 7; 20kg x 3; 18kg x 6, 8; DUAL 16kg x 8

BARBELL BICEPS CURL, OVERHAND GRIP, 25kg x 11
superset with
ONE-ARM LATERAL RAISE, LEANING OUT,
12kg x 12L-0R; 17L-20R; 12L-12R.

Duration: 50 minutes
Sets: SHOULDERS 13, BICEPS 10, LEGS 0
Notes:
This was planned to be a 90-minute workout. It was curtailed – officially “exercise interruptus” – owing to the early arrival of an ignorable third party.[/color]

SEP 20 2009
BACK, TRAPS, ABS

PULL-UP, UNWEIGHTED x 12, 10, 8
superset with
SUSPENDED STRAIGHT LEG RAISE x 31, 31, 35

SEATED ROW, OVERHAND GRIP,
55kg x 20; 85kg x 8; 90kg x 6; 95kg x 5
superset with
SMITH FRONT SHRUG,
115kg x 18; 142.5kg x 8, 8 = PB

SMITH BENT-OVER ROW,
65kg x 12; 70kg x 12, 11; 80kg x 8

PULL-UP, WEIGHTED,
8kg x 8, 6, 6; UNWEIGHTED x 8

ONE ARM ROW, 38kg x 8L-9R, 8-8, 7-7, 7-7

Duration: 60 minutes
Sets: BACK 19, TRAPS 3, ABS 3[/color]

SEP 21 2009
SHOULDERS, BICEPS, LEGS

STANDING DUMBBELL OVERHEAD PRESS, NEUTRAL GRIP, ALTERNATING
16kg x 15; 20kg x 5, 6; 18kg x 8
superset with
HAMMER CURL, ALTERNATING,
14kg 15; 16kg x 8, 7; 20kg x 4; 18kg x 5

SMITH SEATED OVERHEAD PRESS,
55kg x 10; 65kg x 4, 3; 60kg x 6
superset with
BARBELL BICEPS CURL, OVERHAND GRIP,
30kg x 4, 3, 5, 4, 3

CABLE BENT-OVER LATERAL RAISE, OVERHAND GRIP,
8.75kg x 20; 11.25kg x 13, 12, 14, 12; 13.75kg x 8
superset with
DUMBBELL BICEPS CURL, 20kg x 1; 18kg x 6, 5, 4, 4

SEATED HAMSTRING CURL, 60kg x 10, 12, 13, 12
superset with
ONE-ARM UPRIGHT ROW, 18kg x 8L-10R, 12-13

LEG PRESS, 160kg x 18, 20

Duration: 80 minutes
Sets: SHOULDERS 18, BICEPS 13, LEGS 6[/color][/b]

22. SEP 2009
CHEST, TRAPS, ABS

Traps and Abs supersetted with Chest …

TRAPS
CABLE FRONT SHRUGS, 48.75 (max) x 50, 40, 42
SMITH FRONT SHRUGS, 105kg x 25; 115kg x 15, 20

ABS
SUSPENDED STRAIGHT LEG RAISE, x 30, 33, 31, 33, 33

CHEST
SMITH 45° INCLINE BENCH PRESS, 65kg x 11; 75kg x 8, 7
SMITH 30° INCLINE BENCH PRESS,
75kg x 6, 6, 6; 65kg x 10, 10; 75kg x 4+1+1 (rest pauses)
SMITH PLYOMETRIC BENCH PRESS, 37.5kg x 5, 7, 8, 8
30° INCLINE FLYES, 24kg x 13, 8, 8 / 0° INCLINE 24kg x 8, 8, 8

BRACHIATION 60 seconds

Duration: 60 minutes
Sets: CHEST 19, TRAPS 6, ABS 5[/color][/b]

SEP 23 2009
BICEPS, LEGS

SEATED HAMSTRING CURL,
50kg x 20, 18, 17, 16; 45kg x 20, 21, 20
superset with
DUMBBELL BICEPS CURL, ALTERNATING, SLOW,
14kg x 18, 15, 12

LEG EXTENSION, 50kg x 20; 40kg x 20, 22, 25
superset with
CONCENTRATION CURL,
14kg x 15L-13R, 17-15, 14-13; 12kg x 20-21, 21-21

BARBELL BICEPS CURL, OVERHAND GRIP, 20kg x 18, 18, 20

Duration: 60 minutes
Sets: BICEPS 11, LEGS 11
Notes:
This was a active rest day. Lighter weights and higher reps than normal, followed by 45 minutes swimming (mainly crawl, but also very brave attempts to get the breathing right on butterfly).[/color]

SEP 25 2009
TRICEPS, ABS, LEGS

Abs and Legs supersetted with Triceps

ABS
SUSPENDED STRAIGHT LEG RAISE x 30, 32, 35, 31
LEGS
SEATED HAMSTRING CURL,
60kg x 10; 72.5kg x 8; 65 x10, 10; 55kg x 16

TRICEPS
CABLE TRICEPS PRESSDOWN, UNDERHAND GRIP,
28.75kg x 12; 33.75kg x 5, 3; 31.25kg x 9, 8

CLOSE-GRIP BENCH PRESS 70kg x 9; 75kg x 6, 5, 5; 65kg x 8

CABLE TRICPES PRESSDOWN, OVERHAND GRIP, = PB
33.75 x 13; 36.25kg x 10, 8; 33.75kg x 11, 10

CABLE TRICEPS PRESSDOWN, NEUTRAL GRIP,
36.26kg x 4; 33.75kg x 6; 31.75kg x 8, 12

TRICEPS PRESSDOWN MACHINE,
55kg x 33; 75kg x 20, 17 = PB

Duration: 60 minutes
Sets: TRICEPS 21, ABS 4, LEGS 5[/color][/b]

Sep 27 2009
FOREARMS, LEGS

SEATED HAMSTRING CURL,
55kg x 22; 57.5kg x 12; 60kg x 10; 65kg x 8, 9, 8, 9; 55kg x 16
supersetted with
CHIN-UP, NEUTRAL GRIP, unweighted x 16, 15, 14, 10, 10, 11
supersetted with
LEG EXTENSION, 55kg x 15, 15, 15

LEG PRESS, 150kg x 12, 12, 12, 12

Duration: 55 minutes
Sets: FOREARMS 6, LEGS 15
Notes:
This being the day after a muscle tear on the ribcage under the upper left arm, I kept the upper body exercise to a minimum. Although the exercises in the scheduled shoulder and biceps split would not have directly affected the injury, the simple ancillary movements such as picking up and putting down dumbbells would likely have exacerbated the problem. Also, I stopped at 55 minutes: almost unheard of!!![/color]