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 good super set?

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CalisthenicsAndy

CalisthenicsAndy

Posts : 170
Join date : 2010-09-28
Age : 23
Location : Australia. Melbourne

good super set? Empty
PostSubject: good super set?   good super set? EmptyWed Jan 26, 2011 1:55 am

OK this is just a super set i made yesterday.

3 HSPU'S
25 CRUNCHES
8 DIPS (or if you have a resistance band you can put on your head or at the back of your neck around the shoulders) - 4 REPS OF RESISTED
MAX L-SIT
3 PULL UPS
I CALL THESE ONES TWISTED LEG RAISES, ON THE BAR. what you do is lift your legs and add a twist to it, up and twist, down, up and twist, etc. 8 REPS EACH SIDE
10 WIDE PUSH UPS you can do the same thing witrh the resistance bands
10 TRICEP DIPS
1 MIN 20 SEC PLANK
not sure what its called but its for your lower back and lift your legs off the floor and you can lift your front aswell to make harder.
2MIN REST AFTER ALL COMPLETED
THEN GET BACK IN AND DO IT 3 TIMES MORE
remember proper form in all exercises, four super sets.
please tell me what i could add to this, maybe what could go. Or anything, just some feedback please Smile
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Vladimir

Vladimir

Posts : 162
Join date : 2010-10-26
Age : 28
Location : Connecticut, USA

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyThu Jan 27, 2011 12:09 am

what are you max #s for pullups, pushups, hspu, dips?
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pulldoggpull

pulldoggpull

Posts : 616
Join date : 2010-01-31
Age : 29
Location : Athens, Berlin, London

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyThu Jan 27, 2011 12:48 am

lol i did something very similar today. i had some more legs in there and some easier exercises. but very similar. rofl.
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CalisthenicsAndy

CalisthenicsAndy

Posts : 170
Join date : 2010-09-28
Age : 23
Location : Australia. Melbourne

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyThu Jan 27, 2011 3:00 am

pulldoggpull wrote:
lol i did something very similar today. i had some more legs in there and some easier exercises. but very similar. rofl.

im not adding legs because i lift weights for legs, so i can get more strength/mass

Very Happy
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CalisthenicsAndy

CalisthenicsAndy

Posts : 170
Join date : 2010-09-28
Age : 23
Location : Australia. Melbourne

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyThu Jan 27, 2011 3:01 am

Vladimir wrote:
what are you max #s for pullups, pushups, hspu, dips?

not sure, but ill let you know as soo as possible
Smile
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CalisthenicsAndy

CalisthenicsAndy

Posts : 170
Join date : 2010-09-28
Age : 23
Location : Australia. Melbourne

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyThu Jan 27, 2011 7:22 am

Vladimir wrote:
what are you max #s for pullups, pushups, hspu, dips?

OK so i done my max and for:
PULL UPS= 6 reps Crying or Very sad
PUSH UPS= 37 reps
HSPU= 5-6 reps
DIPS= 16 reps

are these stats good?
and how many reps do i have to do until i add weight?
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1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyThu Jan 27, 2011 4:26 pm

well it looks like u have nice pushing strength but low pulling strength....

So i suggest to add some chin ups at the end and also some holds on last rep will help i think.

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Vladimir

Vladimir

Posts : 162
Join date : 2010-10-26
Age : 28
Location : Connecticut, USA

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PostSubject: Re: good super set?   good super set? EmptyThu Jan 27, 2011 5:36 pm

lionzrulz wrote:
Vladimir wrote:
what are you max #s for pullups, pushups, hspu, dips?

OK so i done my max and for:
PULL UPS= 6 reps Crying or Very sad
PUSH UPS= 37 reps
HSPU= 5-6 reps
DIPS= 16 reps

are these stats good?
and how many reps do i have to do until i add weight?

all your numbers are good, but I would say do more pushups, like 15-20 per set since you can do 37.

In my opinion get your pullups up to 10+ for multiple sets, and get your dips up to 20+ for multiple sets before adding weight. HSPU same thing, get your numbers up to like at least 10. your pushups are good so you can add weight if you want. I would just focus on increasing your numbers before adding extra weight
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CalisthenicsAndy

CalisthenicsAndy

Posts : 170
Join date : 2010-09-28
Age : 23
Location : Australia. Melbourne

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyFri Jan 28, 2011 10:03 am

1stratos1 wrote:
well it looks like u have nice pushing strength but low pulling strength....

So i suggest to add some chin ups at the end and also some holds on last rep will help i think.


chinups not possible. cause im using a door way sorta thing, so i cant do under hand grip, only over hand
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1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

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PostSubject: Re: good super set?   good super set? EmptyFri Jan 28, 2011 11:43 am

then do more pull ups , wide , normal , close etc so u workout much the pulling muscles. Now u do about 3 sets for pushing and only 1 for pulling. As i told before its my opinion, maybe u want to workout more for pushing muscles maybe for breakdance or u just prefer it dunno, nvm for ur own reasons...

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kingfish

kingfish

Posts : 26
Join date : 2011-01-08
Location : Vienna Austria

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PostSubject: Re: good super set?   good super set? EmptyMon Jan 31, 2011 11:20 am

Do not know why but i hate doin a super set with crunches or with any abdominal training exercise!

I think that abdominal - and lower back training shouldn´t be together with the other muscle groups.

My idea is following: e.g. crunches. U can do more reps and series than with every other muscle group -> up to muscle failure!
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CalisthenicsAndy

CalisthenicsAndy

Posts : 170
Join date : 2010-09-28
Age : 23
Location : Australia. Melbourne

good super set? Empty
PostSubject: Re: good super set?   good super set? EmptyWed Feb 02, 2011 11:48 am

1stratos1 wrote:
then do more pull ups , wide , normal , close etc so u workout much the pulling muscles. Now u do about 3 sets for pushing and only 1 for pulling. As i told before its my opinion, maybe u want to workout more for pushing muscles maybe for breakdance or u just prefer it dunno, nvm for ur own reasons...



errr i really wish i could these things your saying, but ause i can basically do only one position, its hard to explain what im using, but ive tried to get my mum to help me get the council to build outside my house for me Razz
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