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  #2501  
Old 09-21-2013, 12:11 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: 4,102
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9/20/13 DE Lower

Box squat (14.75 inch box)-
80x5,3
140x3
190x2
210x8x2

Speed DL-
250x8x1

SSQ stepup-
125x8
130x8

Band pullthru-
px15
px15
px15

Rc situp-
15
5x15
10x15

DB side bend-
80x15
80x15
85x15

Sled pull forward-
140x4x70ft

*Getting stronger and better. Once my hip strength improves from the box squats I will be sending the weight into orbit.
__________________
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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  #2502  
Old 09-22-2013, 05:56 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: 4,102
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9/22/13 DE Bench Day1 Week 1

1a)Speed Bench-
50x10
100x5
140x3
185+40lb chain x 8 x 3

1b) Pullups-
5
10x5
10x5
15x5
15x5
15x5
11

2)Seated bb milt-
140x10
155x10
170x10

3) Dips-
10x8
10x8
15x8

4) DB inc fly-
30x12
30x12

5) BB curl/DB shrugs-
60x20/50x20
60x21/50x21

Sled row-
95x20
95x21

*Solid day. This is the start of a 12 week westside program.
__________________
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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  #2503  
Old 09-24-2013, 12:40 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: 4,102
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9/23/13 ME Lower Day 2 Week 1

Seated box jumps-
6x3 @ 22 inch

SSq-
65x5
115x5
165x5
215x3
255x3
290x1 (belt)
315x3
335x3 (PR)
https://www.youtube.com/watch?v=c0ye8e7-AT8

Rack pull 1 hole-
320x5
380x5
435x5

GHR-
12
12
12
12
12

Ab wheel-
15
15
15

Standing bb twist-
45x15
45x15
45x15

Sandbag carry-
50x140ft
50x140ft (right shoulder)
50x140ft (left shoulder)

*Solid day. I am feeling super motivated and smashing weights. This is my third week since making the switch to a Westside program and I am loving it. The desire to train is high again.
__________________
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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  #2504  
Old 09-24-2013, 04:34 PM
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rickck48 rickck48 is offline
rickck48 is tryin harder!
Middleweight
 
Join Date: Mar 2004
Location: Alabama
Posts: 963
Default Superbilt

Hey Superbilt do you ever do contesting? Maybe cut down for a while? Thanks, great job on your work. RTR!
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #2505  
Old 09-26-2013, 12:47 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: 4,102
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Quote:
Originally Posted by rickck48 View Post
Hey Superbilt do you ever do contesting? Maybe cut down for a while? Thanks, great job on your work. RTR!
I have competeted in a few strongman and powerlifting contests. Never bodybuilding. But I never say never and maybe one day when strength is not fun anymore I might chase physique goals like some powerlifters.
__________________
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
  #2506  
Old 09-26-2013, 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: 4,102
Default

9/25/13 ME Bench

Explosive pushup onto blocks-
4x2 @ 3 inch blocks

CG Brick press (board press)-
50x10
100x7
140x5
180x3 (add brick)
220x3
250x3
280x2
300x2
315x3
330x3 (pr)
http://www.youtube.com/watch?v=EdU0yxxtrJ8
250x5
250x6
250x7

DB low inc-
90x12
90x11

Chest supp row-
120x15
120x15
120x14
120x13
120x11

BPA/DB front raise-
mx20/10x20
mx18/10x20
mx18/10x20
mx18
mx18

Band pushdown/db hammer curls-
px20/20x20
px21/20x21
px22 (db)/20x22

Hang Clean-(conditioning 1 min rest)
100x10
100x10
100x10

*Another solid day. I am loving this program so far as I have not had a bad day. I feel energized for every session and strong.
__________________
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
  #2507  
Old 09-28-2013, 12:27 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: 4,102
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9/27/13 DE Squat

Box Squat (13.5 inch)-
100x3,2
140x3
180x2
210+40lb chain x 8 x 2

DL-
260+40lb chain x 8 x 1

SSQ stepup-
130x8
135x8

DB swing-
50x15
50x15
50x15

Str8 leg situp-
5x15
10x15
10x15

Db side bend-
80x15
85x15
85x15

Sled fw-
140x2x75ft
*Pretty solid day. Technique and speed are getting better.
__________________
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; 09-28-2013 at 12:31 AM.
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  #2508  
Old 09-30-2013, 06:37 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: 4,102
Default

9/29/13 DE Bench-

1a) SPeed Bench-
50x12
100x6
150x3
195+40lb chain x 8 x 3

1b) Pullups-
5
15x5,5
20x5,5
25x5
12

2) Seated oh press-
150x5
170x10
190x10

3) Dips-
15x8
20x8
25x8

4) Inc Db fly-
40x12
40x12

5) BB curl/Db shrugs-
75x15/70x15
85x16 drop 65 x 8/70x20

Sled row-
120x21
120x22

*going strong.
__________________
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
  #2509  
Old 10-01-2013, 12:36 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: 4,102
Default

9/30/13 ME Lower

Seated box jump-
5x2 @ 24.5 Inch

DL-
70x5
140x5
230x3
320x3
375x2
435x1
485x1 (belt)
535x2
500x2

Dead Squat (10 hole)-
300x10x1

GHR-
11
1 chain x 11
1 chain x 11
1 chain x 11
1 chain x 11

Ab wheel-
1 chain x 12
1 chain x 12
1 chain x 12

BB twist-
b+10 x 12
b+10 x 12
b+10 x 12

Sandbag shoulder carry-
50x4x140ft

*Wanted 3 at 535 on the deadlift as that would have been a PR but the lockout was a struggle. I either am strong off the floor and weak at lockout or vice versa.
__________________
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
  #2510  
Old 10-03-2013, 12:42 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: 4,102
Default

10/2/13 ME Bench

Explosive pushup onto box-
5x2 @ 5 inches

Cg Floor press-
50x12
100x6
150x5
190x3
230x3
270x2
300x3
230x6
230x6
230x8

DB bench-
90x12
95x12

Chest supp row-
130x12
130x12
135x12
135x12
135x12

BPA/Db front raise-
mx20/15x15
mx20/15x15
mx20/15x15
mx20
mx20

Band pushdown/db hammer-
gx15/30x15
gx15/30x15
gx16/30x16

Hang clean/jj-
100x5/20
100x5/20
100x5/20

*85 degrees out in October=not fun. I had to fight off the mosquitos in between sets. Other than that goals for the day were reached.
__________________
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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