ABCbodybuilding - View Single Post - The return of Superbilt
View Single Post
  #2441  
Old 06-17-2013, 01:14 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,149
Default

6/16/13 DE Bench

Pushup on blocks-(10 sec hold at bottom)
2x4

1)Speed Bench ss plyo pushup-
50x10
100x5
140x5
190x9x3/bw x 9 x 3

2)Seated BB oh-
140x10
150x10
160x10

3a) Db Bench-
70x10
70x10
70x10

3b) Pullup-
11
11
11

4a) Band tri pd-
gx15
gx16

4b) Band row to upper chest-
gx15
gx16

5)Db hammer curls-
50x8
50x8
50x8
50x9

5) Lying db rear delt-
10x12
10x13

6) Db rotator-
10x12
10x13

*Rock solid effort today. Speed bench felt like I could launch through the roof and I got ups on the plyo pushup. The rest was fast paced bodybuilding work. I forgot how fun speed work could be.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
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
Reply With Quote