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Old 01-28-2010, 07:33 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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1/27/10 Bench

1) Bench-
105x5
145x5
195x5
225x3
255x3
285x3
310x7 (pr)
http://www.youtube.com/watch?v=zeWjZtdN2v4

2)DB rows- (no straps)
150x6
160x6
165x6 (pr)

3A) CG INC BENCH-
200x8
220x8
240x8 (pr)

alternated with (1 min rest in between each)

3B) Pinwheel db curls-
60x8
70x8
75x8 (pr)

4a) BB upright rows-
105x10
110x10
115x11

alternated with (1 min rest in between each)

4b) Db tricep extensions-
70x10
70x11
70x12

5) Grippers-
150x5
150x5

Conditioning circuit (nonstop)
Swissball side crunches-12
Bicycle crunches- 15
Pushups-25
Flutterkicks-50
Punching bag-25 combos
Jumping Jacks- 25
Plank- 30sec
Bear complex(power clean/front squat/oh press/squat/behind head press)- 105x2

*I woke up yesterday with another frikken cold and it wiped me out. I had no energy to train yesterday or do anything. I am still congested and my cardio is way done from it but today was still a great day. I benched 310x7 (5lbs + 2rep pr) from 305x5 4 weeks ago. My bench/log/dl are loving 531. After bench and db rows I picked up the pace and did alternate sets of the other exercises to do more work in less time. Then I threw in a conditioning circuit for good measure but I should have done the bear complex first but that was a last second decision. I just got grippers (150 and 200) from elitefts to increase my crushing strength. I will not lie 150 is tough for 5 reps and I don't think I can do 200 yet especially in my left hand.
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Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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