The return of Superbilt - Page 132 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1311  
Old 07-02-2009, 09:14 PM
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: 4,131
Default

7/2/09 DE OH

Axle Oh (clean 1st) (2 3/4 inch)
125 8x3

Inc Cg bench--
185x5
210x5
230x5 (pr)

Chest supp bb row-
145x10
155x10
165x10

Oh tribar ext-
100x10
110x10
115x10

Tribar hammer curls-
115x10
125x10
135x10

Face pulls-
green x 20, 18, 18

Dragon flags-
3 x 12

*9.5 out of 10. Solid day. I used the thicker pipe for the axle today. I knew I bought that for a reason lol. I can power clean that weight, but I am unsure what will happen when I go heavy on it. Now I just have to grow bigger hands to make it easier.
__________________
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
  #1312  
Old 07-03-2009, 11:24 PM
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: 4,131
Default

7/3/09 ME Lower

Goodmornings (ws)-
135x5
225x3
275x3
315x1
355x1 (belt)
395x1 (20lb pr)
http://www.youtube.com/watch?v=EBKl5pITvg4
365x1

SLDL (standing on 1.5 inch block)
275x6
295x6
315x6
335x6

BB rollouts-
185x10
190x10
195x10
200x10 (pr)

Hypers (inc)- improvised
10
10
10
11

*8 out of 10. I started with zerchers but realized it was not a good choice since I was limited by the weight I could hold so it would not be effective. I hit a 20lb pr on wide stance goodmornings though which is good. I wasted too much energy on the way too it though. I found a way to do hypers but the rom is not as good as a real hyper bench. I put blocks under one end of a bench to elevate it and put it in my power rack and used a barbell on my hamstrings to keep me from moving. It really hit the spinal erectors good I just have to find a way to get more rom and add weight.
__________________
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

Last edited by superbilt; 07-03-2009 at 11:32 PM.
Reply With Quote
  #1313  
Old 07-05-2009, 07:57 PM
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: 4,131
Default

7/5/09 DE Squat/events

Box Squats (15 inc)
245+chains 4 x 2

Sandbang loads- (54 inch)
200x3
200x3
200x5

Farmers Walk- (turn at 50)
330 (165) x 100
350 (175) x 100
370 (185) x 100

Glute ham raise-
3 x 10

Suitcase DL-
115x8
135x8
155x8

Prowler-
95 x 150ft
140 x 150ft (3 sets)

* 8 out of 10.Whoever created the Prowler is a sick sick human being. That thing is torture. Box squats did not go well because my hips and back were too sore from friday. Everything else went as planned. I decided to combine DE Squat and events to enhance recovery plus the posterior chain gets destroyed by sandbags/stones and farmers. Yesterday was awesome we had a huge water balloon battle. Note to self getting hit with a water balloon in the junk really hurts lol. When you get hit twice it really really hurts lol.
__________________
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
  #1314  
Old 07-07-2009, 01:16 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: 4,131
Default

7/6/09 ME Oh/tris/delts

Log Press (clean 1st)
55x5
97x8
147x5
177x3
207x1
227x1
242x1 (pr)

Log press (strict)
167x5
172x5
177x5

Oh bb ext-
115x8
130x8
140x8

L-laterals-
30x10
35x10
35x10

California ext-
90x11
100x10
110x10 (pr)

Seated rear delt raises ss band pushdowns
20s x 12,12,12/ green x 15,15,16

1.5 miles
.5 jog
200s/100s (.5 mile)
100s/100s (.5mile)

*Hit my goal of 242 on the log today. I was so excited about the clean that I let out a cheer before the press and lost a lot of air lol. I still made it, but the lockout was a struggle from the wasted energy. I am getting better at the strict press which should help.
__________________
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
  #1315  
Old 07-08-2009, 11:11 PM
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: 4,131
Default

7/8/09 Back/forearms

BB rows-
135x5
225x3
275x6
290x6
305x6

Pullups-
55x6
60x5

Db rows-
145x6
150x8

BB shrugs-
545x6
555x8
565x8

BB wrist-
205x8
215x8
225x9

BHB wrist-
195x10
205x8

Prowler sprints-
95x100ft
140x100ft (5 sets)

Run .3 miles right after last prowler sprint

I started off with dl but my bis were not feeling it or my back. I will put them back to fridays. Everything else was good. I have video of shrugs, but my phone will not send it because it is too long. I need a digital camera lol.
__________________
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
  #1316  
Old 07-09-2009, 10:11 PM
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: 4,131
Default

7/9/09 Chest/Tris

INC Bench-
105x8,8
145x5
175x3
205x1
220x6
225x5

Db bench (palms in thick db)
95x7
100x6

California Ext-
120x7
130x7

OH BB ext-
130x8
140x8

Pushups-
2 Chains x 20,21

Db kickbacks-
50x8

Run 5 mins
Walk 5 mins

*My traps were so sore today. It feels like horns are going to come out of them lol. Pretty good today. 8.5 out of 10.
__________________
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
  #1317  
Old 07-11-2009, 04:46 PM
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: 4,131
Default

7/10/09 DL/Abs

DL-
135x8
225x5
315x3
385x1
435x1
435x6

Farmers Walks-
205 (410) x 100ft
255 (510) x 50ft
255 (510) x 50ft
205 (410) x 20sec hold

Lying leg raises-
30x8
35x8

BB rollouts-
215x8
225x8

1 arm farmer dl-
165x7
165x8

run/walk 2 miles
__________________
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
  #1318  
Old 07-11-2009, 04:49 PM
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: 4,131
Default

7/11/09 Cardio

Prowler Sprints-
95 2x100ft
140 10x100ft

(in 9 mins)

Run/walk 1.5 miles with my exahusted legs
__________________
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
  #1319  
Old 07-12-2009, 07:07 PM
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: 4,131
Default

7/12/09 Delts/Bis

Log press (clean 1st)
92x10,8
127x6
157x3
182x1
197x6
202x6
207x4

Db side laterals-
60x6
60x6

Rear delt raises-
60x6

Alt Db curls-
65x6
70x6

Db hammer curls-
80x6
80x6
http://www.youtube.com/watch?v=ektOZ0Kjrh4

Rev BB curl-
135x6

*9 out of 10. The only thing that could have been better is 207x4. I started losing the log forward after the 4th rep so I should have had 5. I will get it next week. I love training Max-Ot style. I always see great results in strength and muscle size and definition.
__________________
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
  #1320  
Old 07-14-2009, 12:08 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: 4,131
Default

7/13/09 Legs

Squat-
155x8,8
225x5
275x3
315x1
335x6 (belt)
340x6
345x5

SLDL (standing on blocks)
335x6
345x6

SSQ step ups-
155x5
155x6

SSQ calf raises-
405x8
415x8

Seated Calf raises-
245x8
255x10

*9 out of 10. Good first week of Max-Ot. Good weight to start with squats.
I thought of a creative way to do seated calf raises.
1. I take the axle and put it in the power rack.
2. I put the bench in the power rack.
3. Then I put a plate on my quads and the bar on the plate and set my feet on blocks to do calf raises.

It is pretty effective.
__________________
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
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:55 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.