superbilt's workout journal (replies welcome)

[superbilt]

1/22/03 LEGS!!!!!!!!!!

squats-315*6,315*6
leg press-720*10,720*12
leg extension-12*15, 12*11
seated leg curl-12*13,12*14
1 leg curl-110*8,110*9

overall not a bad workout but really tired by 1 leg curls and couldn't perform 100% on these. squats felt really good.

[superbilt]

1/23/03

arm day
cg bench-190*7,190*7
kickbacks-30*15,35*10
1 arm reverse pushdown-4*12,4*12
dips*13
bb curl-95*10,95*9
1 arm preacher curl-25*11,25*12
cross hammer-25's*11,25*12
wrist db curl-40's*25,45's*17
bb wrist/reverse 55*60/55*40,55*50/55*35

[superbilt]

1/26/03
chest/calves

tried somethign a bit diff today

bench-210*8,210*6
incline hammer strength(diff machine)-180*7,180*6
flyes 45*12,45*12

standing calf-16*20,16*20
inclne calf-400*17,400*16

incline machine-235*7,235*5
standing cable flyes-30*20,40*20

note-the hammer strength machine was a diff angle and i didnt notice that at first. i don't like that machine.
by splitting up chest then goign to calves then back to chest i found that i could perform a little better from the extra rest.but i wont be using incline hammer next week.

[superbilt]

1/27 back

pullups-11,9
dl-295*8,295*7 ( I live for this!)
bb rows-165*7.5,165*6
lying t-bar-85*6,85*5
db rows-60*12,65*9
islolateral behind neck-160*11,170*9

[superbilt]

1/28 shoulders/abs
db press-75*6,75*4
rear delt pecdec-100*11,100*10
side lateral-30*13,30*11
front db raises-30*11
weighted crunches-4*25,4*28
leg raises-20*14,20*11
incline crunch-20*23,20*30
oblique pull-5*30,6*20

*couldn't train traps today due to extreme soreness in the back and traps. will do them tommorow with legs

[superbilt]

1/29 legs and traps

squats 320*4,275*8
leg press-720*12,740*10
leg extensions-110*13,110*11
lying leg curl-11*13,12*9
seated leg curl-12*14,12*15

db shurgs-90*12,90*10 (strapless)

everyone has their good days and bad days today was a bad one. my head was not into it cuz i got too much stuff on my mind. i was leaning too forward on the squats said a trainer so i lowered the weight and did it right. my work ethic suckeddddd. hopefully my mind will be into it tommorow and i can settle my problems.

[superbilt]

1/30 arms

cg bench 190*8, 190*7
kikbaks-35*12, 35*12
1 arm reverse-4*12, 4*13
dips-13
bb curl-95*11, 95*10
1 arm preacher-30*8 (seated), 30*9 (leaning)
cross hammer-30*8, 30*8
wrist db curl-45*20, 45*20
wrist/reverse- 65*30/22, 65*35,24

[superbilt]

2/1/03 changed it up but dont know for how long

back/traps/bis/forearms

bb rows-140*12,140*12,140*11
lat pulldown-13*9,13*9,13*9
bb shrugs-185*12,185*15
bb curls-95*10,95*7
static bb grip-225*21 sec,225*21sec

[superbilt]

2/2/03 chest/sh/tri

bench 200*10,200*9.5
incline db-55*12,55*10
db shoulder press-55*8
1 arm side lateral-30*12
rear pec dec-100*10
pushdown-7*8,6*9,6*8

i need some time off last time i took a break was august. i dont feel im performing good i dont know if its physical or psychological. im not sure if im gonna juss do legs tommorrow or skip it.

[superbilt]

2/3 legs
screw a break im not ready yet

squats-245*12, 245*12, 245*12
leg curls- 12*12, 12*6drop10*2
standing calf- 17*16, 17*13

weighted crunch hold plate in air- 25*20, 35*20, 35*20

should have took more rest in between leg curls