The return of Superbilt

[Commander]

you abandon Coan/Phillipi?

[superbilt]

yup lol. I had to change my goals temporarly to get better conditioned for upcoming fitness tests.

[superbilt]

5/11/09 ME OH

Axle Oh press (clean 1st)
70x7
110x5
150x3
180x3
202x3
217x3 (pr)

Rep work-
165x5
175x6

BB rows-
275x8
295x10

Db press (palms in) (thick)
85x10
85x10

BB upright rows-
105x10
110x10

OH bb ext alternate db hammer curls-
125x10/60s x 8
130x10/60s x 12

Pullups ss btb dips-
20/20

Plate pinches-
77.5 x 20s
77.5 x 22s

Run 1/2 mile in 3:20.
Walk/jog 1/2 mile.

*9.5 today. Great Intensity and Motivation.

[Commander]

Originally Posted by superbilt

yup lol. I had to change my goals temporarly to get better conditioned for upcoming fitness tests.

cool, good luck on the fitness tests!

[superbilt]

Thanks. I always do well (max or come close) hopefully I actually get hired this time.

[superbilt]

5/13/09 ME Sq/DL

Concentric Goodmorning-
135x5,5
225x5
275x3
325x3
375x2
415x1
450x1
480x1
510x0 (did not feel right)
455x3 (pr)

SLDL (paused on ground)
295x5
335x5
375x5

Box Squat (10 inch)(cs)
1 chain x 20
2 chain x 21

Lying leg raises (str8)
25
20
20

Kneeling ab pd-
green x 15,15,15

Woodchoppers-
10 x 15,15,15

ILL agility run-
5 sets (best time 13 sec)

Standing calf (stairs dropset)
15-10-5
16-11-6

*8. after sldls everything was done fast paced. I could not keep my air on the 510 con gm attempt and therefore could not get it very far off the pins.

[superbilt]

Yesterday was day 4 of my reduced carb diet and I have been getting slightly leaner. On sunday and tue I had 2 zero carb meals. On monday and wed I had only dinner as a zero carb meal.

mon-fri

Breakfast is high carb- (69 carbs)
10 oz of skim milk (14 carbs)
1 scoop of protein powder (o carbs)
bananna (30 carbs)
oatmeal (25 carbs)

Snack- (low carb) (18)
10 oz skim milk (14 carb)
Peanuts (4 carb)

Lunch- (med carb) (45)
Chicken and Vegetable stir fry (0 carb because I do no count veg)
Apple- (20 carb)
Oatmeal (25 carb)

Preworkout- (low carb) (15)
1 serving protein powder
1 serving gatorade powder (15 carb)

Postworkout- (high carb) (60 carbs)
4 scoop gatorade powder (60 carb)
1.5 scoop whey (0 carb)

Dinner- (2 carb)
This varies by day but this was yesterday
Tuna (0 carb)
Peas (0 carb)
2 eggs (0 carb)
1/2 serving of peanuts (2 carb)

Night- (12 carbs)
4 oz of 2% milk
4 oz of skim milk (12 carb)
1 serving protein powder (0)

Daily totals (according to fit day)
2,212 cal
238 carb (42%)
234 protein (42%)
40 fat (16%)

Feel good so far. It is less calories than I am used to but energy is fine and no cravings to go eat a pizza or anything . I still wanna step up the cardio some more though.

[superbilt]

5/14/09 RE Upper

Cg Bench-
95x8
135x5
185x12
185x12
185x14

Pullups-
12
12
15

Log press (clean 1st) (Strict)
127x11,11,11

Horizontal row (feet on bench grab on bb)
bw x 12,11,10

Lying db exts alt with rev bb curls-
60s x 12/85x12
60s x 12/90x12
60s x 16/90x12

BHB bb wrist-
135x15
135x15
135x20

1.25 miles (12mins including stops for time)
run 1/4
alternate 200s with 100s (best 200 in 42 sec)

*8.5. The weights were nothing to brag about but the pump was awesome today. I am getting in better shape everyday.

[superbilt]

5/15/09 Events

Power Cleans-
95x3
135x3
185x3,3,3

Farmers Walks-
165 (330 x 3 x 150ft (turn at 75)

Sled- (forward)
140x150ft
230x150ft
280x150ft
330x150ft

ILL Agility Run-
4 sets

RC Situps alternated with bench leg raises-
Bw x 20/20
Bw x 20/20

*Lighter but longer distance on the farmers.

5/16/09

Run 1.5mile in 12 mins (cramped up after 1 mile and had to walk a little)
walk 1/8 mile
Stair Sprints
run 1/4 mile

* for being slow on the 1.5 miles I punished myself with stair sprints and another lap. On the bright side my test is not until 4 weeks from today. I will be much faster by then since this is my first week of running again.

[superbilt]

Carbs.. I don't need no stinking Carbs... I run on Man-Fuel.


5/16/09 DE Squat (Week 2 Day 1)

Box Squat-
295 +mini above knee 6x2

Deficit DL- (3 inch blocks)
295 8x1

Db snatch (thick)
65x8
70x8 (pr)

1 leg bridge lift (1 foot on bench)
bw x 10
bw x 10

Seated Goodmornings-
160x10
170x10

Lunges-
bw x 15
bw x 15

BB rollouts-
145x10
150x10 (pr)

Lying leg raises-
25x9
25x10

Swiss ball twisting crunches-
10 x 10
10 x 10

Run 1/2 mile 3:20
Stair Sprints
100 Meter Sprints (14 sec and 13 sec)
Walk it off

*One week of reduced carbs and more cardio and I feel great. I am getting leaner and more running endurance and speed is improving every day. It is not hurting my strength either and my strength endurance is improving.

My morning banana has gone byebye. I am replacing it with more paste (oatmeal). This will keep my energy up and lower my insulin.