[superbilt]

7/15/05 squat day
squat-315*2,2 335*1,1
speed dl-205* 5singles
bb rows-155*3sets of 5
power cleans-155*3, 165*3,3
rack lockouts-315 3sets of 3
power pullups-3x3
gorilla chins-3x3

hanging leg raises-3x10
kneeling overhead pd-80*20, 90*20
standing-120*15
dec situps- (weight held overhead)- 25*3sets of 12
hypers-25*10

db curls (3sec neg)-30*12, 35*11
hammer-(3sec neg) 35*8,8

donkey calf raises- 45*5sets of 20 with 10 sec rest
standing calf raise with bb-135*20,20

bench ab raise/pause bench-15/135*5 (3sets nonstop)
pause-185*3, 205*2

step ups-27.5dbs*10 each leg

10mins 1.16miles
5mins at 4.0 ele 6

20 pushups with handles