JOHN - SUPERSET SPLITS

OCT 01 2009
CHEST, LEGS

SMITH 45° INCLINE BENCH PRESS, 60kg x 16; 65kg x 10, 8, 9
supersetted with
SEATED HAMSTRING CURL, 52.5kg x 16; 55kg x 15, 15, 15, 13

SMITH 45° INCLINE BENCH PRESS, 65kg x 8, 8; 60kg x 11, 13
supersetted with
LEG EXTENSION, 55kg x 15, 16, 20, 12

SMITH BENCH PRESS, 60kg x 11, 11; 70kg x 6, 6, 5; 55kg x 15

Duration: 60 minutes
Sets: CHEST 14, LEGS 9
Notes:
Taking the “opportunity” of the injury to try a phase of lighter weights and higher reps. It’s frustrating but I don’t want to exacerbate the muscle tear.[/color][/b]

OCT 02 2009
BACK, ABS

SUSPENDED STRAIGHT LEG RAISES x 33, 30, 30, 30, 30, 28
supersetted with all the following,

SEATED ROW, overhand grip, 80kg x 12, 10, 10
SEATED ROW, neutral grip, 85kg x 11, 7, 8, 8
PULL-UP, unweighted, slow x 10, 11, 11, 11
LAT PULL DOWN MACHINE 70kg x 15; 75kg x 8, 11, 11

Duration: 60 minutes
Sets: BACK 15, ABS 6
Notes:
Taking the “opportunity” of the injury to try a phase of lighter weights and higher reps. It’s frustrating but I don’t want to exacerbate the muscle tear.[/color]

Oct 03 2009
ARMS

CHIN-UP, unweighted, slow x 15, 12, 10
supersetted with
CABLE TRICEPS PRESS DOWN, one-arm, underhand grip,
13.75kg x 10L-12R, 16-16, 14-14 = PB

BARBELL BICEPS CURL, overhand grip,
25kg x 11, 11; 30kg x 5, 3, 2, 3; 25kg x 12
supersetted with
CABLE TRICEPS PRESS DOWN, neutral grip,
28.75kg x 13, 12, 12, 12

HAMMER CURL, alternating, 14kg x 12, 10; dual x 10
supersetted with
SMITH CLOSE GRIP BENCH PRESS
55kg x 15, 12; 60kg x 8, 10, 10

CONCENTRATION CURL, 16kg x 12L-10R; 8-7, 7-6; 14kg x 12-11
supersetted with
VERTICAL DIP MACHINE, unweighted, x 20, 18

Duration: 60 minutes
Sets: BICEPS 17, TRICEPS 14
Notes:
Precisely one week later, the injury has healed, save for the occasional twinge. But, because I’ve been in a higher rep phase (generally 10-15) during the injury, I’ll keep this going for a few days before reintroducing some strength exercises.[/color]

OCT 05 2009
SHOULDERS, BICEPS, LEGS

BICEPS (supersetted with SHOULDERS)
OVERHAND BICEPS CURL, DUMBBELL,
10kg x 15, 10; BARBELL, 20kg x 17; 25kg x 9, 8, 7

CHIN-UP, neutral grip, unweighted, with hold x 14, 8, 7, 7

CONCENTRATION CURL, 16kg x 8L-8R, 9-10, 9-9, 8-8, 7-7

LEGS (supersetted with shoulders)
SEATED HAMSTRING CURL, 55kg x 15, 12, 12, 10, 12, 12
LEG EXTENSION, 45kg x 20, 12, 16

SHOULDERS
STANDING DUMBBELL OVERHEAD PRESS, neutral grip
20kg x 8, 6, 6, 8

REVERSE PEC DECK FLYE, overhand grip = PB
95kg x 12; 105kg 8, 10; 115kg x 8

UPRIGHT ROW, one-arm 16kg x10L-12R; 18kg x 6-6

CABLE BENT-OVER LATERAL RAISE
8.75 x 15, 12; 11.25 x 9

LATERAL RAISE, one arm, leaning out, 12kg x 8L-8R, 10-8; 10kg x 15-12

Duration: 80 minutes
Sets: SHOULDERS 15, BICEPS 15, LEGS 9
Notes:
For the first 45 minutes of this workout, I was joined by a man 3 years younger and 25kg heavier. He wanted to show he could do the same workout as me, using same weights. The guy’s been working out for many years – no novice. Even so, this is a difficult workout – non-stop – and I was surprised how well he kept up.
The reverse pec deck flye and cable bent-over lateral raises were a problem – the weight I used was too heavy for him. And the leaning-out lateral raises with 12kg were done with poor form.
I dislike working out with partners. But the competitive aspect – the desire to have the other guy on his knees before the end of the workout - drives you to perform to the limit.[/color]

That's a rare answer - having to work on chest to catch up with back. Most people work most on chest & bi's & have little back or legs to speak of.

08 Oct 2009
ARMS

INCLINE DUMBBELL CURL, alternating,
14kg x 11, 7, 7; 12kg x 12
superset with
VERTICAL DIPS, unweighted, x 18, 15, 14

ONE ARM CABLE TRICEPS PRESS DOWN, neutral grip (1 hand gripping rope),
11.25kg x 18L-20R; 13.75kg 17-17, 16-15; 16.25kg x 10-11 = PB
superset with
BARBELL BICEPS CURL, overhand grip,
30kg x 4, 3, 1; 25kg 13, 10, 8

TRICEPS PRESS DOWN MACHINE
75kg x 20; 85kg x 19 = PB
superset with
HAMMER CURL,
alternating, 16kg x 8; dual x 6, 5; 14kg x 10

BARBELL NOSEBREAKER,
20kg x 25; 25kg x 16, 15, 15 = PB
CONCENTRATION CURL,
16kg x 8L-8R, 8-8, 8-7

CABLE TRICEPS PRESS DOWN, neutral grip, 33.75kg x 6; 31.25kg x 8

Duration: 60 minutes
Sets: BICEPS 17, TRICEPS 14[/color]

OCT 11 2009
SHOULDERS, BICEPS, LEGS

(Shoulders supersetted with legs and biceps.)

DUMBBELL STANDING OVERHEAD PRESS, neutral grip,
Alternating 18kg x 12, 8, 8

BARBELL BICEPS CURL, overhand grip,
25kg x 15, 10, 12

SMITH SEATED OVERHEAD PRESS,
55kg x 8, 8, 7; 50kg x 10

HAMMER CURL,
18kg x 3, 4, 4, alternating 4

DUMBBELL UPRIGHT ROW, 14kg x 15; 18kg x 7

CHINS, unweighted, slow, with hold x 15, 8, 9

LEANING-OUT LATERAL RAISE,
14kg x 8L-8R, 8-8, 8-8 = PB

INCLINE BICEPS CURL,
16kg alternating x 3; dual x 6, 3; 14kg x 12, 10, 12

CROSS-CABLE BENT-OVER LATERAL RAISE,
8.75kg x 15, 12, 12

SEATED HAMSTRING CURL, 55kg x 15; 65kg x 10, 8; 55kg x 15

Duration: 75 minutes
Sets: SHOULDERS 15, BICEPS 17, LEGS 4[/color]

12 OCT 2009
ARMS

BARBELL BICEPS CURL, overhand grip, 25kg x 14, 13, 10
superset
CABLE TRICEPS PRESS DOWN, neutral grip,
33.75kg x 11; 36.25kg x 8, 8; 33.75kg x 11 = PB

BARBELL BICEPS CURL, 30kg x 8, 8, 8; 20kg x 20 = PB

SMITH CLOSE GRIP BENCH PRESS,
55kg x 15; 60kg x 10; 65kg x 8; 70kg x 6
superset
CONCENTRATION CURL, 16kg x 8L-8R; 18kg x 6-6, 7-6; 14kg x 16-15, 14-13

BARBELL NOSEBREAKER, 30kg x 13, 10, 10 = PB

TRICEPS PRESS DOWN MACHINE, 90kg x 10; 95kg x 12, 13; 100kg x 10 = PB
superset
HAMMER CURL, alternating 16kg x 6, 6, 6; 12kg x 12

VERTICAL DIPS, unweighted x 12

Duration: 60 minutes
Sets: BICEPS 16, TRICEPS 16
Notes:
Four Personal Bests, but three of these are new or recently added exercises; so it’s not as impressive as it looks. To reiterate, a PB is set when 8 reps are achieved with a new weight.

Yesterday, I began a new workout schedule. I don’t stick to specific splits for specific days of the week; too many variables in life for that. I have a four-way split, which I try complete on successive days, then take a day off, then repeat. It never works like that. The new split is as follows:
1) Shoulders, Biceps, Traps (80-90 minutes)
2) Chest, Legs (60 minutes)
3) Arms (60 minutes)
4) Back, Legs (60 minutes).[/color]

17 OCT 2009
CHEST, LEGS

30° INCLINE DUMBBELL BENCH PRESS, 26kg x 15; 28kg x 12
superset ~
LUNGE, WEIGHTED, 20kg x 20L-20R

SQUAT JUMP, WEIGHTED, 17.5kg x 6, 6; 10kg x 6, 6
superset ~
DUMBBELL BENCH PRESS, 34kg x 8; 30kg x 11, 10, 10 = PB

SEATED HAMSTRING CURL, 57.5kg x 12, 13, 12, 13
superset ~
30° INCLINE FLYE, 26kg x 11; 28kg x 9, 8 = PB

LEG PRESS, 120kg x 20
superset ~
30° INCLINE DUMBBELL BENCH PRESS, alternating, 28kg x 9, 9

Duration: 60 minutes
Sets: CHEST 11, LEGS 10[/color]

19 SEP 2009
BACK, LEGS

PULL- UP, unweighted x 15, 13, 11, 12
Superset ~
CABLE STRAIGHT ARM PULL-DOWN,
neutral grip, 26.25kg x 12, 13, 13

SEATED HAMSTRING CURL, 50kg x 15; 60kg x 11, 12
Superset ~
LAT PULL-DOWN MACHINE, 85kg 8; 95kg x 7, 6; 85kg x 9

SQUAT JUMP, weighted, 10kg x 4
Superset ~
SEATED ROW, overhand grip, 85kg x 10

Duration: 35 minutes
Sets: BACK 12, LEGS 4
Notes:
This was the first part of a workout which never reached part two. Someone I’m training appeared unexpectedly early (7.15 a.m.) and I had to break off halfway through. Was tempted to complete the session 45 minutes later, but decided against. Went swimming, instead.[/color][/b]

20 OCT 2009
SHOULDERS, BICEPS, TRAPS

BARBELL CLEAN + PRESS, 25kg x 12; 30kg x 8, 6, 8
Superset ~
DUMBBELL BICEPS CURL, overhand grip, 12kg x 10, 10, 7

STANDING OVERHEAD DUMBBELL PRESS, 20kg x 8, 6, 7
Superset ~
INCLINE DUMBBELL BICEPS CURL,
18kg x 4; 16kg x 7; + twist x 6, 6; 14kg alternating x 14

SMITH FRONT SHRUG, 105kg x 15, 17, 18

DUMBELL UPRIGHT ROW, 20kg x 5; 18kg x 8, 7
Superset ~
REVERSE PEC DECK FLYE, 90kg x 13; 100kg x 9, 8, 10

CONCENTRATION CURL, 16kg x 10L-9R; 11-11 (assisted); 12 (assisted) – 10 (assisted)

Duration: 60 minutes
Sets: SHOULDERS 14, BICEPS 11, TRAPS 3
Notes:
First time on Smith front shrugs since injuring upper left side of ribcage doing these. No after effects.[/color] [/b]

22 SEP 2009
CHEST, LEGS

45° INCLINE DUMBBELL BENCH PRESS,
26kg x 17; 28kg x 12, 15
superset ~
SEATED HAMSTRING CURL, 50kg x 16, 12, 8, 12; 60kg x 8

DUMBBELL BENCH PRESS, 34kg x 6, 7, 8
Superset ~
LEG PRESS, 120kg x 25; 150kg x 20, 20, 20

30° INCLINE DUMBBELL BENCH PRESS, 30kg x 10, 10, 8
Superset ~
LEG EXTENSION, 55kg x 15

BRACHIATION: 60 SECONDS

Duration: 60 minutes
Sets: CHEST 9, LEGS 10
Notes:
Buzzin! Went on to do 20 minutes cardio on bike, then 80 minutes in the pool. Why don’t we have days like this every day??![/color] [/b]

23 OCT 2009
ARMS

CHIN-UPS, unweighted x 16, 11, 11
superset ~
CABLE TRICEPS PRESS-DOWN, neutral grip
28.75kg x 14, 14, 11

INCLINE DUMBBELL BICEPS CURL, alternating with twist, v slow
14kg x 11, 10, 9
superset ~
VERTICAL DIPS, unweighted x 14, 15, 15

BARBELL BICEPS CURL, overhand grip, 25kg x 11, 9, 12

CHIN-UP, neutral grip,
weighted 10kg x 6, 5, 5; 6kg x 9
superset ~
VERTICAL DIPS,
weighted 10kg x 11, 8, 9; 6kg x 9

BARBELL NOSEBREAKERS, 35kg x 10, 8, 8 = PB

CONCENTRATION CURL, 18kg x 7L-6R (R assisted); 6-6 (L/R assisted); 10-10 (L/R assisted)

Duration: 65 minutes
Sets: BICEPS 16, TRICEPS 13
Notes:
This was followed by two hours swimming. A woman on Tuesday showed me new method of breast stroke – it’s extraordinary! So easy, yet so fast. [/color][/b]

24 OCT 2009
BACK, LEGS

PULL-UPS, unweighted, slow+hold x 8, 8, 9
superset ~
SEATED HAMSTRING CURL,
45kg x 20, 20, 20; 55kg x 12, 11, 12

SEATED ROW, overhand grip, 80kg x 12; 85kg x 10; 90kg x 6
superset ~
LEG EXTENSION, 55kg x 15, 12, 13

SMITH BENT-OVER ROW, 60kg x 17; 70kg x 10, 9, 10

LEG PRESS, 150kg x 21; 140kg x 25
Superset ~
ONE ARM ROW, 34kg x 12L-12R, 12-12, 10-10

BRACHIATION 50 seconds

Duration: 65 minutes
Sets: BACK 13, LEGS 11
Notes:
This was followed by 10 minutes HIIT stationary bike, then one hour’s swimming. Could have been longer but worried I might start dissolving.[/color][/b]

]25 OCT 2009
SHOULDERS, BICEPS, TRAPEZIUS

CHIN-UP, unweighted, x 16, 12, 10
Superset ~
SEATED DUMBBELL OVERHEAD PRESS, neutral grip, 18kg x 14, 13, 12

E-Z BAR BICEPS CURL, 26kg x 10, 8, 8, 7
Superset ~
SEATED LATERAL RAISE,
10kg x 15; 14kg x 4; 12kg x 8; standing x 8

BARBELL BICEPS CURL, overhand grip, 30kg x 6, 5, 5
Superset ~
REVERSE PEC DECK FLYE, 90kg x 12; 117’5kg x 5; 105kg x 8

SMITH FRONT SHRUG, 105kg x 20; 115kg x 12, 12

DUMBBELL UPRIGHT ROW, 16kg x 11, 8, 8
Superset ~
CHIN-UP, unweighted, neutral grip, x 10, 10, 7

Duration: 60 minutes
Sets: SHOULDERS 12, BICEPS 13, TRAPEZIUS 3[/color][/b]

27 OCT 2009
CHEST, LEGS

45° INCLINE DUMBBELL BENCH PRESS, 28kg x 14; 30kg x 11, 10
superset ~
SEATED HAMSTRING CURL, 50kg x 15, 13, 14, 15; 60kg x 8, 7

DUMBBELL BENCH PRESS, 34kg x 7, 6; 30kg x 10, 10
Superset ~
LEG PRESS, 160kg x 12, 12, 15

30° INCLINE DUMBBELL BENCH PRESS, 30kg x 9, 8, 7

Duration: 55 minutes
Sets: CHEST 10, LEGS 9
Notes:
The gym has only recently brought in 30kg+ dumbbells – now 34kg, 38kg, and 42kg. Becoming familiar with the extra weight is simple enough, provided you’re comfortable with 30kg. What isn’t simple is the extra thick handles of the new dumbbells. The thickness must be necessary – these new dumbbells are huge! - but it makes controlling the dumbbells so much more difficult when you can’t grip all the way round. Must work on elongating my hands.[/color] [/b]

28 OCT 2009
ARMS

CHIN-UP, unweighted, NEUTRAL GRIP x 15, 10, 10, 10
superset ~
CABLE TRICEPS PRESS DOWN, neutral grip,
28.75kg x 15; 31.25kg x 13, 13

BARBELL BICEPS CURL, overhand grip,
30kg x 5, 4; 25kg x 12, 12 11
superset ~
SMITH CLOSE-GRIP BENCH PRESS,
55kg x 14; 60kg x 9, 8, 10; 70kg x 6

CONCENTRATION CURL,
18kg x 8L-8R; 8-8 (assisted); 10 (assisted) -10 (assisted)
superset ~
CABLE TRICPES PRESS DOWN, overhand grip, 36.25kg x 13, 11, 12, 14

DUMBBELL BICEPS CURL, + twist, alternating
16kg x 8, 6; 16/14/12kg drop set x 18

Duration: 60 minutes
Sets: BICEPS 15, TRICEPS 12[/color][/b]

29 OCT 2009
BACK, LEGS

LAT PULL-DOWN MACHINE, 85kg x 12; 90kg x 10; 95kg x 8
Superset ~
SEATED HAMSTRING CURL,
55kg x 12, 12; 60kg x 8, 8; 70kg x 5, 6

PULL-UP, unweighted x 12; weighted 6kg x 7, 6, 6

SEATED ROW, neutral grip, 75kg x 10; 80kg x 10, 10
Superset ~
LEG PRESS, 140kg x 20; 165kg x 20, 12, 20, 20

SEATED ROW, overhand grip, 80kg x 10, 10, 8, 10

Brachiation: 60 seconds

Duration: 65 minutes
Sets: BACK 14, LEGS 11[/color][/b]

30 OCT 2009
SHOULDERS, BICEPS, TRAPS

STANDING DUMBBELL OVERHEAD PRESS.
neutral grip, 18kg x 11, 10, 11
superset~
CABLE BICEPS CURL,
overhand grip, 26.25kg x 8, 9, 6, 7; barbell, 20kg x 20

SMITH SEATED OVERHEAD PRESS,
55kg x 8; 57½kg x 8; 50kg x 10, 9
superset ~
CABLE BICEPS CURL,
28.75kg x 8; close grip x 8, 7, 6, 7

REVERSE PEC DECK FLYE, 105kg x 10, 10, 7

BARBELL UPRIGHT ROW, 30kg x 13, 10, 11, 11
superset ~
DUMBBELL BICEPS CURL, 18kg x 6, 5, 5; 16kg x 8

SMITH FRONT SHRUGS 105kg x 15; 120kg x 9, 10, 11

Brachiation: 50 seconds

Duration: 80 minutes
Sets: SHOULDERS 14, BICEPS 14, TRAPS 4[/color][/b]