JOHN - SUPERSET SPLITS

31 OCT 2009
CHEST, LEGS

30° INCLINE DUMBBELL BENCH PRESS,
30kg x 13; 34kg x 8; 30kg x 10, 11 = PB
superset ~
SEATED HAMSTRING CURL, toes out
50kg x 15; 60kg x 10, 8, 8; 65kg x 6

DUMBBELL BENCH PRESS, 34kg x 6, 5; 30kg x 12, 10, 7
superset ~
SEATED HAMSTRING CURL, toes in
60kg x 10, 8, 6; 55kg x 12, 12, 12

30° INCLINE FLYE, 26kg x 6, 8, 8

DIPS, unweighted x 14, 9, 9, 8

Duration: 65 minutes
Sets: CHEST 16, LEGS 11[/color][/b]

02 NOV 2009
ARMS

BARBELL BICEPS CURL, overhand grip, 30kg x 8, 7; 25kg x 13, 10 = PB
Superset ~
SMITH CLOSE GRIP BENCH PRESS, 55kg x16; 65kg x 9, 8, 9; 70kg x 8

CHIN-UP, unweighted x12, 11, 13
Superset ~
CABLE TRICEPS PRESS DOWN, 33.75kg x 19, 19, 18

CHIN-UP, unweighted, neutral grip, x 11, 13, 11, 9, 8
Superset ~
VERTICAL DIPS, unweighted x 11, 11, 11

CONCENTRATION CURL, 18kg x 8L-8R, 6-6, 6-6 (assisted); 6-6 (assisted)

BRACHIATION: 60 seconds.

Duration: 70 minutes
Sets: BICEPS 15; TRICEPS 11
Notes:
Foregoing routine followed by 4 minutes’ sprinting, 20 minutes HIIT on stationary bike, and far too many minutes stationary under a hot shower.[/color][/b]

03 NOV 2009
BACK, LEGS

SEATED HAMSTRING CURL,
50kg x 18; 60kg x 9; 70kg x 5, 5, 5; 65kg x 8
superset ~
LAT PULL DOWN MACHINE,
90kg x 9; 97.5kg x 8; 92.5kg x 8; 90kg x9

LEG PRESS,
140kg x 15; 165kg x 15; 170kg x 12, 10 = PB
superset ~
ONE ARM ROW,
38kg x 9left-9right, 10-9, 9-9

LEG EXTENSION MACHINE,
60kg x 12, 12, 12 (+8 second gold on final rep)
superset ~
SEATED ROW MACHINE, overhand grip,
85kg x 8, 8, 8

BRACHIATION: 60 seconds

Duration: 65 minutes
Sets: BACK 10, LEGS 13
Notes:
Foregoing workout followed by 25 mins’ HIIT stationary bike, 25 mins’ swimming, and inordinate amount of time in Jacuzzi.[/color][/b]

04 NOV 09
SHOULDERS, BICEPS, TRAPS

BARBELL CLEAN AND PRESS,
25kg x 15; 30kg x 8, 8
superset~
INCLINE BICEPS CURL, 16kg x 8, 8, 6, 7

STANDING BARBBELL OVERHEAD PRESS, 35kg x 12, 10, 10

CABLE BENT-OVER LATERAL RAISE,
overhand grip, 8.75kg 18; 11.25kg x 12, 14; neutral grip x 9, 11, 11
superset~
BARBELL BICEPS CURL, overhand grip, 25kg x 13, 11, 10

LATERAL RAISE, leaning out,
12kg x12L-12R; 14kg x 7-7; 12kg x 12-12
superset~
SMITH FRONT SHRUG, 115kg x 10; 125kg x 8; &
DUMBBELL SHRUG, 42kg x 13, 14, 10, 13

CONCENTRATION CURL, 16kg x 10L-11R; 10-10, 10-10.

Duration: 65 minutes
Sets: SHOULDERS 15, BICEPS 10, TRAPS 6[/color][/b]

05 NOV 09
CHEST, LEGS

45° INCLINE DUMBBELL BENCH PRESS, 28kg x 15; 30kg x 8
superset~
SEATED HAMSTRING CURL,
57.5kg x 12, 12, 11

SEATED HAMSTRING CURL,
67.5kg x 3, 6, 6, 6
superset~
DUMBBELL BENCH PRESS,
34kg x 8, 7, 6

30° INCLINE DUMBBELL BENCH PRESS,
30kg x 9, 8, 10, 7; 28kg x 9, 9
superset~
LEG PRESS 150kg 25; 170kg x 16, 11, 16

DIPS, unweighted x 18

Duration: 65 minutes
Sets: CHEST 12, LEGS 11[/color][/b]

07 NOV 09
ARMS

CHIN-UP, unweighted, neutral grip x 20, 10, 10
Superset~
CABLE TRICEPS PRES DOWN, 28.75kg x 15, 13, 10

BARBELL BICEPS CURL, overhand grip, 25kg x 15, 13, 11
Superset~
SMITH CLOSE GRIP BENCH PRESS, 75kg x 6, 6, 5; 65kg x 10

INCLINE DUMBBELL BICEPS CURL, 16kg x 8, 8, 8; 12kg x 12, 12, 12
Superset~
CABLE TRICEPS PRESS DOWN, overhand grip,
33.75kg x 18; 36.25kg x 12, 12, 13

VERTICAL DIPS, unweighted x 13, 14, 14, 15, 16
Superset~
CONCENTRATION CURL, 16kg x 8L-8R, 8-8-, 8-8 (assisted); 12kg x 17-16

Duration: 60 minutes
Sets: BICEPS 16, TRICEPS 16
Notes:
Most of these workouts are followed by some form of cardio (if only cycling home from the gym). Today, 20 minutes HIIT treadmill training (with a PB interval of 16.2kph; never run that fast in my life before!) , then 30 minutes swimming – a great way to give the muscles a break after a heavy workout, while keeping the workout going for the heart, lung, and vascular systems.[/color][/b][/b]

08 NOV 09
BACK, LEGS

PULL UP, unweighted, slow x 11, 9, 8, 9
Triset~
CABLE STRAIGHT-ARM PULL DOWN, neutral grip
26.25kg x 12, 12, 12; 36.25kg x 4; 33.25kg x 8
Triset~
SEATED HAMSTRING CURL,
60kg x 12, 12, 11, 12; 55kg x 15

LEG PRESS, 150kg x 20; 155kg x 20; 160kg x 15
Superset~
ONE ARM ROW, 34kg x 13left-13right, 12-12, 12-12

LEG EXTENSION, 60kg x 10, 12, 11, 12; 50kg x 11
Superset~
SEATED ROW, wide, overhand grip, 85kg x 9, 7; 75kg x 11, 12, 11

BRACHIATION: 60 seconds

Duration: 70 minutes
Sets: BACK 17, LEGS 13[/color]

10 NOV 09
CHEST, LEGS

45° INCLINE DUMBBELL BENCH PRESS, neutral grip,
28kg x 10, 7, 7
superset~
SEATED HAMSTRING CURL, 55kg x 13, 13; 60kg x 10, 12, 11

SMITH 30° INCLINE BENCH PRESS,
75kg x 10, 7, 8; 70kg x 11
superset~
LEG PRESS, 150kg x 22; 175kg x 13, 12; 160kg x 9 = PB

DUMBBELL BENCH PRESS, 34kg x 7, 6; 30kg x 9, 8, 8
Superset~
LEG EXTENSION (+5 sec hold at top), 60kg x 11, 12, 15

BRACHIATION 60 seconds

Duration: 65minutes
Sets: CHEST 12, LEGS 12[/color]

I found great relief from these wrist wraps really helped me over the worst of the tendinitis & allowed me to still train heavy & pain-free

Yeh, I use them, too, Pete. But this is an underside injury; can't feel it at all on most exercises. The problem is going heavy on pushing, which wrist wraps don't help with. Fortunately, it's now not stopping me training any body part ~ except the underside right wrist!