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superbilt 03-27-2005 12:06 PM

The return of Superbilt
 
Well I have finally got back into lifting and gotten serious again. The weight I move now is not much compared to what I used to lift. However, the muscle memory is definately kicking in high gear of late. I've went for 165 to 170 over the last 2 weeks. Right now I am lifting at home but I'm planning to go back to a gym real soon.

superbilt 03-27-2005 12:08 PM

Re: The return of Superbilt
 
3/20/05

bench-200*6,6,6
bench-185*8, 175*10, 165*11
incline bench-135*7,9,7

superset
feet elevated pushups-15,15,15
db flies-23*15,15,15

bench-135*7 supersetted with 50 clappers

superbilt 03-27-2005 12:11 PM

Re: The return of Superbilt
 
3/21
running/walk intervals 2 miles

3/22
back day

dl-275*3,3,3,3,3
bb rows-135*8,8,8,8,8
pullups-6,6,6,5,4
shrugs-185*8,8,8
behind back shrugs-135*15,15,15

abs
side plant hold-30 sec /ab hold 20sec (2sets each alt)
laying leg raise push-15,15,15
ab wheel-10,10,10

superbilt 03-27-2005 12:13 PM

Re: The return of Superbilt
 
3/24 shoulders/arms

milt press-120*6,6,6
cg bench-170*6,6,8
bb curls-105*6,6,6
overhead tri ext-95*8,8,8
hammer curls-23*12,12,12
front raise-45*10
side raises-23*10
diamond pushups-20

superbilt 03-27-2005 12:14 PM

Re: The return of Superbilt
 
3/25

squats-205*8,8,8,8,8
sldl-135*8,8,8,8,8
donkey calf-15,15,15
1 leg calf raise off stairs-15,15,15

abs
weighted cruch-25*15,15,15
leg raises-12,12,12
wood choppers-10lb*10,10,10
static leg raise hold-30 sec

superbilt 03-27-2005 03:29 PM

Re: The return of Superbilt
 
3/27

bench-205*6,6,6
190*8, 180*10, 170*11

incline-135*9,9,9

feet elevated pushups-16,16,16
flies-23's*16,16,16

bench-135- haha i couldn't get it off the rack lmao

pushups-11 haha frikken 11
clappers-55

*my chest was dead by the end. i love it.

ARK 03-27-2005 05:50 PM

Re: The return of Superbilt
 
Crazy chest workout man!

Are clappers pushups where you clap your hands in the middle?

bsimpson 03-27-2005 08:59 PM

Re: The return of Superbilt
 
wow that looks like fun

superbilt 03-28-2005 05:01 PM

Re: The return of Superbilt
 
no clappers are when u stand up and clap ur hand in front of u. its an army exercise for punishment. it sounds real easy but after a while it sucks

westsidebb24 03-28-2005 05:10 PM

Re: The return of Superbilt
 
[ QUOTE ]
3/25

squats-205*8,8,8,8,8
sldl-135*8,8,8,8,8
donkey calf-15,15,15
1 leg calf raise off stairs-15,15,15

abs
weighted cruch-25*15,15,15
leg raises-12,12,12
wood choppers-10lb*10,10,10
static leg raise hold-30 sec

[/ QUOTE ]

Nice to see you show equal attention to quads, and hamstrings man. Keep up the hard work! [img]/forum/images/graemlins/smile.gif[/img]


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