superbilt's workout journal (replies welcome)

[superbilt]

2/4 back/trap/bi

bb rows 140*12, 140*12, 140*11
lat pulldown- 13*9, 13*9, 13*9
bb shrugs-185*12, 185*15 (yawn too easy)
bb curls-95*10, 95*7
static bb hold- 225*21, 225*21seconds

next week increase weight body has adapted

[superbilt]

2/5 push

bench 200*10, 200*9
incline machine-220*9, 220*7
db sho press-55*8
1 arm side lateral-30*12
rear delt pecdeck-100*10
pushdown-7*8,6*9,6*8

[superbilt]

2/6/03

legs
squats-245*12,245*12,245*12
leg curls-12*12,12*12
standing calf-17*16,17*13

incline weighted crunch-30*20,30*20,30*20

hyperextensions-25*16

next week raise the weight so exercise are in 8-12 range

[GetPsycho]

imo, you should do more for legs. leg press? lunges? extensions? sldl?

[superbilt]

get psycho i do 6 sets of squats a week, and 4 for leg curls, and 4 for calves. this is becuz this split is specifically for hypertrophy and it kiks my *** usually i do use leg presses and others when i train legs once a week but this is twice a week.

2/8/03 pull

bb rows-155*8,155*8,155*8
lat pulldown-14*8, 14*8, 14*8
bb shrugs-205*12, 205*12
bb curls-100*8, 100*6
static grip bb-245*21, 245*21 sec

get some weird looks with the static gripping lol oh well my grip will be like a vice soon. still cant get the same amount of reps for bb curls on the 2nd set ill try resting 3 mins instead of 90 seconds next time

[superbilt]

somewhat yu yevon.

2/9/03 push
bench 210*6,210*6
incline hammer 230*9, 230*9
db shoulder-60*8
1 arm side lat-35*10
rear delt pecdec-110*8
tri pushdown-10*10, 11*8,11*8 (used diff pulley)

[superbilt]

2/10
legs

squats-285*8,285*8,285*8
leg curls-14*8,14*8
standing calf-18*12,18*12
weighted incline crunch-45*15,45*15,45*15
hyper-25*17

[superbilt]

2/11

pull

bbrows-155*8,155*8,155*8
lat pulldown-14*8, 14*8, 14*8
bb shrugs-205*12, 205*12
bb curls-100*8,100*6
static grip-245*21 sec, 245*21 sec (my hands are torn up)

[superbilt]

2/12 push
bench 210*6,210*6
incline hammer-230*9,230*9
db sh press-60*8
1 arm side lateral-35*10
bent over rear delt-30*10
rear pec delt-110*8
tri pushdown-11*8, 11*8, 11*8

5 mins interval cardio