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  #2441  
Old 06-17-2013, 01:14 AM
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superbilt superbilt is offline
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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
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  #2442  
Old 06-18-2013, 12:38 AM
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superbilt superbilt is offline
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6/17/13 Squat 410tm 5s (no wraps)

Power Clean-
100x3x3

Squat-
50x5
140x5,5
230x4
280x5
330x3
350x5 (belt) (85%)
400x1
450x1

Pause squats-
320x3
330x3
340x3

GHR-
10
10
10

SSQ calf/ab wheel-
245x15/15
255x15/15

*Loosing the knee wraps for some time and focusing on better technique.
__________________
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
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  #2443  
Old 06-20-2013, 12:29 AM
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superbilt is getting stronger than ever
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6/19/13 Bench 325tm 5s

Bench- (bpa x m x 10 between)
100x10,8
150x5
180x5
215x5
245x5
275x8
245x5 (paused)

Db row/Inc Bench (c/c/m)
100x10/150x10
100x10/150x10
105x10/155x10

Rack pullup/Inc bench (w)-
10/155x10
11/160x10

BB curl-
100x8
110x11

Dips-
12
10

Hill sprints-
7
run/walk after

*Pretty solid today. My bench press has been feeling stronger lately. I forgot how fun hill sprints can be (in a sick in the head way).
__________________
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
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  #2444  
Old 06-22-2013, 01:11 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/21/13 DL 505tm 5s

Long Jump-
3x2

DL-
140x7
140x5
230x5
330x3
380x3
430x7+3
https://www.youtube.com/watch?v=fJ0827Jff2o

SLDL (2 inch def)-
330x5
330x5
330x6

HLR-
10
10
10
10

BB shrug-
230x12
250x12
270x13

Prowler Sprint-
1plate x 6 x 100ft (10 sec between)

*Had a goal of hitting 430x10 today unfortunately my hamstrings decided to get tighter as the day went on and had other ideas. I hit 430 for 7 then rest paused 30-40 sec and hit the other 3 with ease. I think it would be wiser to keep the hill sprints on a lower day.
__________________
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
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  #2445  
Old 06-23-2013, 10:49 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/23/13 Oh 195tm 3s

Strict Press-
50x5
80x5
100x5
120x5
140x3
160x3
175x8
195x3

Pullup/strict press-
12
6/100x10
6/105x10
6/110x6
6
6

Hang Muscle Snatch-
70x5
75x5
80x5
85x5

Pushup-
30
21

*Did not feel spectacular today.
__________________
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
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  #2446  
Old 06-24-2013, 07:30 AM
Jemimasmith Jemimasmith is offline
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your log of workout at different dates is quite impressive and worth to go for .. though the post that I'm answering is way old yet the hard work you have done to your physique is not to ignore this why I'm noticing it at this point of time as well..

Last edited by Jemimasmith; 10-03-2013 at 10:14 AM.
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  #2447  
Old 06-25-2013, 12:46 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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Quote:
Originally Posted by Jemimasmith View Post
your log of workout at different dates is quite impressive and worth to go for .. though the post that I'm answering is way old yet the hard work you have done to your physique is not to ignore this why I'm noticing it at this point of time as well..
Thanks. I have been consistent for along time now but have been getting bored at times.
__________________
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
  #2448  
Old 06-25-2013, 12:51 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,160
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6/24/13 Squat (410tm) 3s

Hang Clean/Jump onto bench-
100x3/+2 block x 3
140x3/+2 block x 3

Squat-(olympic shoes)
90x5
140x5
190x3
235x3
285x3
330x3 (belt)
370x3
330x3
285x3

SLDL-
200x8
240x8
275x6

Ab wheel/Goblet box squat-
15/10x12
15/10x12

Woodchopper-
10x10
10x10

*Not a great day. I think I tweaked my low back during squat warmups which made the heavier sets uncomfortable. I did get deeper today though which is partly do to the olympic shoes and getting my hips warmed up well. My lower back needs work which is why I added the sldl.
__________________
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
  #2449  
Old 06-27-2013, 01:09 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,160
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6/26/13 Bench Day

Plate throw-
10x4

Bench-
292x5
305x1 (paused)
320x1 (paused)
250x5 (paused)

Inc Bench-
170x8
200x8
225x6
250x2
270x2
285x2
205x5 (paused)
205X5 (paused)
205x5 (paused)

Db row-
105x10
105x10
110x10
110x8

BB shrug-
230x5
320x5
410x5 (straps)
500x5

BB curl-
80x8
100x8
120x10

Pushups (3 mins)
73

*The same old problem occurs once again = my shoulder hates benching every week. So afte a medicore bench session I switched to Inclines and performed decent. My pushup numbers have really fallen off considering I used to bang out 95-100 on a 2 minute PT test.
__________________
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
  #2450  
Old 06-30-2013, 02:21 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,160
Default

6/28/13 DE DL

Jump over bench-
3x2

DL-
140x5
230x3
330x8x1

Snatch DL-
230x5
250x5
270x5

SSQ box squat-
155x12
165x12

Rack Pullup-
10
10
10
10

Farmer Shrugs-
115x12
115x12
115x15

Front Squat Hold/band gm-
140x15s/px15
160x15s/px15
180x15s/px15

*Been feeling beat up lately especially on DL so decided to be smart and use lighter weight for speed.
__________________
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
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