| | | JOHN - SUPERSET SPLITS |  |
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| Author | Message |
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john machin
Posts : 165
Join date : 2009-07-27
Age : 56
Location : Cheshire, UK
| | Subject: JOHN - SUPERSET SPLITS Tue Jul 28, 2009 5:44 am | |
| 27 JULY 2009:
SHOULDERS, LEGS, BICEPS
STANDING OVERHEAD SMITH PRESS, 50kg, 3x8
HAMMER CURLS, 14kg, 3x10-12
LATERAL RAISES, (inc 2 1-arm sets leaning out) 10kg, 3x10-15
SEATED OVERHEAD SMITH PRESS, 60kg, 3x5-8
DUAL-CABLE ROPE BICEPS CURLS, 28kg, 3x10-12
SEATED OVERHEAD SMITH PRESS, 40kg, 3x10-12
DUMBBELL BICEPS CURLS, 16kg, 3x10
DUAL-CABLE BENT-OVER LATERAL RAISES, 17-23kg, 5x10-15 (inc isometric holds on last reps)
DUAL-CABLE CLOSE-GRIP BAR PREACHER CURLS, 26-31kg, 5x7-12
SEATED DOUBLE-LEG HAMSTRING CURL, 45kg, 4x15-20
LEG PRESS, 110kg, 3x20
That all took about 85 minutes, including three five-minute breaks. I'm a cyclist; I find I don't need to train the legs much in the gym (happily coz I hate leg training). Sipping BCAAs, carbs, beta alanine, vit C and sodium bicarb' during. Current phase means I'm concentrating on hypertrophic rep range, not going for big weights. All my splits allow for supersetting, trisetting and giant-setting. - That doesn't mean I ALWAYS do them![/color]
Last edited by john machin on Wed Nov 11, 2009 11:20 am; edited 3 times in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
Age : 56
Location : Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Tue Jul 28, 2009 6:01 am | |
|
JULY 28. 2009
CHEST, TRAPS, ABS
45-degree SMITH BENCH PRESS, 75-85kg, 2x12-5
SUSPENDED STRAIGHT LEG RAISE 1x15
45-degree SMITH BENCH PRESS, 85kg, 1x4
SUSPENDED STRAIGHT LEG RAISE 1x20
30-degree SMITH BENCH PRESS, 75kg, 3x8
SMITH FRONT SHRUGS, with straps, 90-105kg, 2x20-12
SUSPENDED STRAIGHT LEG RAISE 1x15
DUMBBELL SHRUGS, 38kg, 1x20
SUSPENDED STRAIGHT LEG RAISE 1x30
30-degree DUMBBELL BENCH PRESS, 30kg, 2x11-6
DUMBBELL SHRUGS, 38kg, 1x20
DUMBBELL BENCH PRESS isotonic/isometric*, 28kg, 4x17-12
SUSPENDED STRAIGHT LEG RAISE 1x28
DUMBBELL SHRUGS, 38kg, 1x15
(12 sets chest - 6 sets traps - 5 sets abs. 70 minutes, with 3x5 minute breaks.)
*involves holding one dumbbell extended while the other presses.
My chest has always lagged way behind my back and shoulders. A physio put it down to my childhood asthma. I'm bringing it on by emphasizing presses rather than flyes, which are a bit isolationy.[/color]
Last edited by john machin on Wed Nov 11, 2009 11:21 am; edited 3 times in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
Age : 56
Location : Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Thu Jul 30, 2009 5:51 am | |
| 30 JULY 2009
BICEPS, TRICEPS
DUMBBELL BICEPS CURLS, 18kg x 8, 6, 6; 14kg x17
CLOSE-GRIP BENCH PRESS, 67.5kg x8, 5, 6; 62.5kg x8, 6, 8
CHIN-UPS, NEUTRAL GRIP, unweighted x 17
CHIN-UPS, NEUTRAL GRIP, weighted 12kg x 6, 6
DIPS, weighted 12kg x 15
CHIN-UPS, NEUTRAL GRIP, weighted 12kg x 6
DIPS, weighted 12kg x 16; weighted 24kg x 10, 8
CONCENTRATION CURLS 16kg x 10, 9, 8
TRICEPS PRESS DOWN, NEUTRAL GRIP, 31kg x 11, 9, 8
DUMBBELL BICEPS CURLS, OVERHAND, 12kg x 11, 8, (dropset) 19
BICEPS 14 SETS, TRICEPS 13 SETS
TIME 90 minutes including 20 minute break (the usual - women).[/color]
Last edited by john machin on Wed Nov 11, 2009 11:21 am; edited 2 times in total | |
| | | | Pete
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| | | | | john machin
Posts : 165
Join date : 2009-07-27
Age : 56
Location : Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Thu Jul 30, 2009 10:03 am | |
| ]Nah, Pete. That was a light workout. Tomorrow, it's back, abs, traps. Pull-up monster time!!!!![/color]
Last edited by john machin on Wed Nov 11, 2009 11:22 am; edited 2 times in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
Age : 56
Location : Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Fri Jul 31, 2009 7:57 am | |
| 31 JULY 2009
BACK, TRAPS, ABS
SUSPENDED STRAIGHT LEG RAISE x 25
PULL-UP, UNWEIGHTED x 21, 15, 12
SUSPENDED STRAIGHT LEG RAISE x 25
STRAIGHT-ARM CABLE PULL-DOWN, NEUTRAL GRIP,
28kg x 12, 31kg x 8,8
DUMBBELL SHRUG, 38kg x 25
SEATED ROW, PRONATE WIDE GRIP,
82.5kg x 8, 8; 72.5kg x 13
DUMBBELL SHRUG, 38kg x 20
SUSPENDED STRAIGHT LEG RAISE x 30
PULL-UP, WEIGHTED 12kg x 8
DUMBBELL SHRUG, 38kg x 25
PULL-UP, WEIGHTED 12kg x 9, 10kg x 10, 8
SMITH FRONT SHRUG, 115kg x 10, 11
SUSPENDED STRAIGHT LEG RAISE x 25
SEATED ROW, NEUTRAL NARROW GRIP,
85kg x 9, 10; 70kg x 17
SUSPENDED STRAIGHT LEG RAISE x 30.
BACK 16 sets, TRAPS 5 sets, ABS 5 sets.
75 minutes, inc 15 minutes rest (aka "chatting")[/color]
Last edited by john machin on Wed Nov 11, 2009 11:22 am; edited 1 time in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
Age : 56
Location : Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 02, 2009 5:12 am | |
| 02 AUGUST 2009
SHOULDERS, LEGS, BICEPS
BENT-OVER LATERAL RAISE,
8kg x 30; 12kg x 10, 12, 15 (superset with-)
SMITH SEATED OVERHEAD PRESS,
60kg x 3, 6, 3 (and-)
LUNGE x 20, 20
SMITH SEATED OVERHEAD PRESS,
60kg x 3; 50kg x 10, 7, 8, 8 (superset with-)
DUMBBELL PLIE SQUAT, 12kg x 21, 21, 25*
CABLE UPRIGHT ROW, PRONATE GRIP, 36.25kg x 10, 10, 10
CONCENTRATION CURL,
16kg x 8, 8, 8; 14kg x 17 (superset with-)
DUMBBELL 1-ARM UPRIGHT ROW, 18kg x 8, 8, 7
HAMMER CURL, ALTERNATING, 16kg x 6, 5, 9, 7 (superset with-)
DUMBBELL PLIE SQUAT, 16kg x 15* (and-)
LUNGE x20, 20
DUAL CABLE BENT-OVER LATERAL RAISE,
11.25kg x 14, 13, 12; 8.75kg x 16 (superset with-)
SEATED HAMSTRING CURL,
45kg x 20, 16, 12; 40kg x 20
CABLE BICEPS CURL, NEUTRAL GRIP 28kg x 9, 8, 9
* Weights quoted for dumbbells exercises = per dumbbell
Duration 90 minutes. Maximum rest 2 minutes.
Sets: Shoulders x 17, Legs x 12, Biceps x 11[/color]
Last edited by john machin on Wed Nov 11, 2009 11:23 am; edited 1 time in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
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Location : Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Mon Aug 03, 2009 3:22 am | |
| 03 AUGUST 2009
CHEST, TRAPS, ABS
SUSPENDED STRAIGHT LEG RAISE x 25, 25, 25, 20 (superset with~)
45º INCLINE SMITH BENCH PRESS, 75kg x 9, 6, 6
DUMBBELL SHRUGS,
30kg x 25; 42kg x 21, 23, 23, 20, 25 (superset with~)
30º INCLINE SMITH BENCH PRESS,
75kg x 12, 9, 9; 65kg x 12, 11, 9
SMITH FRONT SHRUGS,
105kg x 18, 21; 117.5kg x 15 (superset with~)
DUAL CABLE FLYE, HIGH, 18.25kg (each side) x 14, 14, 18
Duration 75 mins (inc 10 mins to fix wobbly bench with spanner)
Sets: CHEST 12, TRAPS 9, ABS 4[/color]
Last edited by john machin on Wed Nov 11, 2009 11:23 am; edited 1 time in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
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| | Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 04, 2009 3:06 am | |
| 04 AUGUST 2009
ARMS
INCLINE BICEPS CURLS, 14kg x 16, 13, 12 (superset with~)
CABLE TRICEPS PRESS-DOWN, ROPE 33.75kg x 9, 8, 10
SMITH CLOSE-GRIP BENCH PRESS,
70kg x 8, 6; 65kg x 7, 9, 7; 55kg x 11 (superset with~)
CABLE OVERHAND BICEPS CURLS, 26.75kg x 11, 9, 8, 11
DUMBBELL BICEPS CURLS,
18kg, x 5, 5; 16kg x 12 (superset with~)
CABLE TRICEPS PRESS-DOWN, PRONATE GRIP, 33.75kg x 10, 10, 23 (dropset)
CONCENTRATION CURL, 16kg x 10, 7, 8 (superset with~)
UPRIGHT DIPS, UNWEIGHTED X 17, 16, 17
Duration: 65 minutes, including 5-minute power cut (very romantic)!
Sets: BICEPS 13, TRICEPS 15[/color]
Last edited by john machin on Wed Nov 11, 2009 11:24 am; edited 1 time in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
Age : 56
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| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 2:25 am | |
| 05 AUGUST 2009
BACK, ABS
LAT PULL-DOWN,
85kg x15; 95kg x 9, 8; 90kg x 8 (superset with~)
SUSPENDED STRAIGHT LEG RAISE x 26, 22, 21 (+twist) 16, 26
ONE ARM ROW,
30kg x 14; 38kg x 8, 8, 9, 8 (superset with)
PULL-UP, UNWEIGHTED X 15, 9, 10, 10, 10
Duration: 45 minutes (for social reasons, today’s scheduled workout – which included traps and more back exercises - had to be curtailed. 20 minutes of unscheduled cardio - treadmill/bike - was added.)
Sets: Back 13, Abs 5[/color]
Last edited by john machin on Wed Nov 11, 2009 11:24 am; edited 1 time in total | |
| | | | Pete
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| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 3:33 am | |
| John said: - Quote :
- ...for social reasons,...exercises - had to be curtailed.
The only question on our minds is...who was she  | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
Age : 56
Location : Cheshire, UK
| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 3:38 am | |
| You don't know this woman, Pete. I'd curtail ANYTHING.[/color]
Last edited by john machin on Wed Nov 11, 2009 11:25 am; edited 1 time in total | |
| | | | Pete
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| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 5:28 am | |
| I believe your gym should be used for the new film "Carry-on training!" ...or maybe "The love gym"  I'm surprised you get any training done at all with all those attractive women wandering about! | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
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| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 5:48 am | |
|
Last edited by john machin on Wed Nov 11, 2009 11:25 am; edited 1 time in total | |
| | | | Pete
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| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 05, 2009 6:44 am | |
| Still the boost in testosterone might have been worth it  I know what you mean, right this second I have to put off training a few hours due to something coming up...not the same something that came up with you Got to go out now & fix a mates computer then train 4-5-ish..that's so annoying but they need some help & I can delay an hour or so today. So, we're both having interrupted training sessions this Wed  Must pack something to tide me over..hmm, protein & a bag of nuts maybe..or some grilled tofu...decisions decisions...oh well speak later, Happy courting ...um..I mean training  | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
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| | Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 06, 2009 3:17 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]
Last edited by john machin on Wed Nov 11, 2009 11:26 am; edited 1 time in total | |
| | | | john machin
Posts : 165
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Age : 56
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| | Subject: Re: JOHN - SUPERSET SPLITS Fri Aug 07, 2009 2:47 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]
Last edited by john machin on Thu Nov 12, 2009 8:48 am; edited 1 time in total | |
| | | | john machin
Posts : 165
Join date : 2009-07-27
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| | Subject: Re: JOHN - SUPERSET SPLITS Sat Aug 08, 2009 5:06 am | |
| 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]
Last edited by john machin on Thu Nov 12, 2009 8:48 am; edited 1 time in total | |
| | | | john machin
Posts : 165
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| | Subject: Re: JOHN - SUPERSET SPLITS Sun Aug 09, 2009 7:12 am | |
| 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]
Last edited by john machin on Thu Nov 12, 2009 8:49 am; edited 1 time in total | |
| | | | john machin
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| | Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 11, 2009 3:34 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]
Last edited by john machin on Thu Nov 12, 2009 8:49 am; edited 1 time in total | |
| | | | Pete
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| | Subject: Re: JOHN - SUPERSET SPLITS Tue Aug 11, 2009 6:36 am | |
|  cool | |
| | | | john machin
Posts : 165
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| | Subject: Re: JOHN - SUPERSET SPLITS Wed Aug 12, 2009 8:43 am | |
| 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]
Last edited by john machin on Thu Nov 12, 2009 8:50 am; edited 1 time in total | |
| | | | john machin
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| | Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 13, 2009 5:27 am | |
| 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]
Last edited by john machin on Thu Nov 12, 2009 8:50 am; edited 1 time in total | |
| | | | Pete
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| | Subject: Re: JOHN - SUPERSET SPLITS Thu Aug 13, 2009 11:00 am | |
| Big guns  | |
| | | | john machin
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That's the theory. But then a friend you've not seen for a month appears and, out of politeness, you have to ask how he/she is. I try to keep that sort of thing to a minimum between sets, but it can be difficult. This morning it was impossible.[/color] 
She's amazing.