superbilt's workout journal (replies welcome)

[superbilt]

finally decided to do one of these.

sunday jan 12th
chest/calves
bench-205*8,205*7,205*6
incline machine-210*9,220*6,220*7
decline db-65*7
flat db flyes-40*12,40*10
pec deck-100*10,90*10

standing calf machine-14plate*20,14plate*20
incline calf machine-390*15,390*16

[superbilt]

1/13/03 back

dl 295*6, 295*6 (first time in a while so I wasn't as strong as usual on them)
bb rows (underhand) 165*7,165*6
bb rows (overhand) 165*7
lat pulldown 12+half plate*12,13+half*10,13+half*10
back machine 180*9,180*9,160*9
straightarm pulldown (standing) 8+half*6, 5+half*13, 6+half*8 (don't like this exercise at all)

[superbilt]

1/14/03
shoulder/traps/abs

db shoulder press 70*9,70*7,70*6
rear pecdeck for rear delts-70*13,80*12,90*10
side laterals 30*12, 30*10
front raises 30*10
bb shrugs 205*11,215*10,225*10
upright rows 85*10,85*9
weighted crunch-7plate*15,7*15
leg raises with weight-20*15,20*11
inclin crunch-20*30
russian twist (decline)-10lbs*10,10lbs*7

[superbilt]

1/15/03

legs
squats 315*5,315*5
one leg curls 110*10,110*10,110*9
seated leg curl 12plate*8
hack squats 150*10,150*8
leg extension 11plate*15,11plate*15

[superbilt]

arms
cg bench-185*9,185*8
kcikbacks-30*14,35*10
1 arm reverse pulldowns 3plate*15,4plate*10
dips 12
bb curl 95*10,95*9
preacher curl 65*9
1 arm preacher 25*10,25*10
cross body hammer 25*10,25*11
db wrist 40*20, 40*22
static hold 80*40sec
wristcurl/reverse superset 55*51/55*41

[superbilt]

1/19/03 took measurements today
weight 186
arms (flexed) 15 3/4
forearms 12 1/8
neck 15 1/8
chest 39 1/8
waist 33
thighs 25 3/4
calf 16 1/8

[superbilt]

1/19/03 chest/calves
bench- 205*8,205*8
incline machine-220*9, 230*8
flyes-45*10,45*10
pecdec-100*12,100*12

standing calf machine- 15plate*20,15plate*20
incline calf-395*15,395*15

[jiacstrap]

good stuff, keep this going so we can watch you progress and help you along the way! Good luck

[superbilt]

thanx jiacstrap

1/20/03 Back!!!!
pullups-10,9
lying t-bar-85*6,85*6
seated cable rows-15*10,15*10
isolateral behind neck pulldown-140*12,160*9
1 arm db row-55*10,55*12
hyperextensions-25*12,25*13,25*12

[superbilt]

1/21/03 shoulder/trap/ab

db press-75*6,75*4
bn military press-180*6
rear pec deck-90*12,90*13
sid lat-30*12,30*10
front plate raise-45*15
bb shrugs-225*10,225*10
db shrugs-90*20,90*20
lying weighted crunches-4*20,4*22
lying leg raises-20*15,20*13
incline crunch-20*16,20*16
oblique pull-2*50,4*30