The return of Superbilt

[superbilt]

1/30/13 Bench 3s 345tm

Plate push-
10x6

Bench (bpa x 11 between)-
50x15
100x10
140x6
190x5
220x3
250x3
280x3
310x3
320x1
325x1
230x10

DB row-
100x8
100x22 (pr)

Db bench (pause at bottom)/plate upright row-
50x15/45x10
55x15/45x10
55x15/45x10

Db hammer-100 rep set
15x41+24+20+15

Band pushdown-
px35+25

Plate walk-
45x3x140ft

Pushup/pullup/crunch/jj-
13/8/23/23 x 2rds

*It was warm today 64 at workout time. Crazy for January but good. Bench started off great but my 310x3 set I was too flatbacked no arch.

[superbilt]

2/1/13 DE Lower-

Jump onto bench-
5block x 3,3,3

SSQ box-
65x5
155x3
205x8x2

DE Deficit Dl- (3 inch)
250x8x1

Farmers walks- drop and turn at 70
115s x 140ft
165s x 140ft
185s x 140ft

Ghr-
10
10
10
11

Dragon flags-
12
12
12
12+35 sec plank

*Back was beat up today for tearing apart the caulk in my shower and cleaning it which was a 2 hour process. So I kept it light.

[superbilt]

2/2/13 Olympic

Snatch-
50x5
70x5
100x3
120x3
140x2
160x2
170x1
170x1
140x2
140x2
140x2

Hang clean-
140x3
140x3
140x3

Front squat-
50x5
70x3,3,3,3

Flutterkick ss crunch-
30/30

*Had and itch to do something today so I did some light olympic style lifting to give me a boost but not make me sore.

[superbilt]

2/3/13 ME Oh

Plyo Pushup-
3x3

Axle-
20x15
70x10,10
110x6
140x5
170x5
190x3
210x3
222x2
232x2 (continental)
242x clean and missed press
170x5
170x5 (continental)

Cg bench-
140x10
150x10
160x10
170x12

Pullups (ng)-
9
9
25x6
25x6

Db chest supp row-
30x12
30x12
30x13

Inc db ext/db hammer-
30x12/30x12
30x12/30x12
30x15/30x12

*Been a few months since I last did axle back when I strained my forearm. I am very inexperienced with continental clean and need practice.

[superbilt]

2/4/13 ME DL-

Jump over bench-
3x2

18 inch Dl-
140x6,5
190x5
230x5
300x3
350x3
410x3
460x3
510x1
560x1 (belt/straps)
610x1
660x0 (stupid)
610x1
500x3

SSQ stepup-
155x6
175x6
195x6

Db swing-
75x6
75x6
75x6

Stone trainer-
stone 210x1
95x5
95x5

Db side bend-
125x8
135x10

BB shrugs-
230x10
320x7
410x15 (straps)

Plank-
1 chain x 30sec
2 chain x 35sec
2 chain x 60 sec (alt hand and foot)

*I killed 610 on the first try and got ****y and went for a PR which was dumb to make such a big jump.

[superbilt]

2/6/13 Bench 345tm 5s

Plate push-
10x6

Bench-
50x20
100x12
140x6
180x5,5
230x5
260x5
295x5
230x5 (paused)

Inc bench-
160x5
180x14
180x11

T-bar row-
180x12
185x12
190x12
200x12

BB pushup (band)/bpa-
gx12/mx15
gx12/mx15
gx12/mx15

BB curl-
90x8
100x8
110x8

*Stuck to the minimum on the bench today my shoulder was not feeling great. I need to work that setup better and get more pressure on my upperback. Anyone who says they can't lose or gain weight lacks discipline. I was down to 209 yesterday evening after walking around at 215 for a few months. All it took was cutting some carbs at dinner and a little bit and I mean little cardio. I will be down to 200 in a few weeks.

[Commander]

Originally Posted by superbilt

*Anyone who says they can't lose or gain weight lacks discipline.

I agree and disagree.

As someone who has bulked up to 200+ three times and been down to 170 twice and currently sits in the upper 180's, I'd like to think I am disciplined and I know how to lose and gain bodyweight.

But occasionally, the gaining aspect is TOUGH for someone with a fast metabolism. I am disciplined but still stagnate at times for weeks with my attempts at weight gain as I struggle to find the happy medium between keping the gains lean and stalling out.

[superbilt]

Originally Posted by Commander

I agree and disagree.

As someone who has bulked up to 200+ three times and been down to 170 twice and currently sits in the upper 180's, I'd like to think I am disciplined and I know how to lose and gain bodyweight.

But occasionally, the gaining aspect is TOUGH for someone with a fast metabolism. I am disciplined but still stagnate at times for weeks with my attempts at weight gain as I struggle to find the happy medium between keping the gains lean and stalling out.

Having a fast metabolism is a great thing if you ask me. I'd rather have a tough time gaining weight rather than losing it because those types of people are almost always lean.

[superbilt]

2/8/13 DL 535tm 5s

DL-
140x3,3
230x3,3
320x3
355x2
410x2
455x5 (belt)

Speed Deficit DL- 3 inch
280x3
280x3
280x3
280x3
285x3

Farmers shrugs (per hand)-
115x10
135x10
165x10
185x10
185x15

Suitcase DL-
165x6
185x6
185x6

HLR-
12
12
13/plank-40sec (alt arm/leg)

*Bodyweight was 208 today lower carbs are having a bit of an effect on energy. It was a snowy/ice mess outside so farmers walks was not happening. DL was pretty fast as I am working on committing weight murder on them as Paul Carter would say.

[superbilt]

2/10/13 Log day

Plyo pushup-
3x3

Log-
55x12,10
107x6,5
147x5,5
187x3
212x3
237x3
237x3
237x3
252x1
http://www.youtube.com/watch?v=dWhX6gP1u2E

Cg reverse band bench (green)-
230x5
280x5
320x5
340x5
360x6 (pr)
365x5 (pr)

Pullups (ng)-
6
10x6
20x6
30x6
40x6

Oh tribar ext-
90x10
100x10
110x10
110x10

Db chest supp row-
40x12
40x12
40x12

Grippers-
150x10
150x10

*Pretty solid today. Met all goals for the day.