The return of Superbilt

[superbilt]

7/14/05 bench day

bench-205*8, 215*6
db bench-80*9,8
dips-35*8,9
speed bench-135* 6sets of 3
rope pressdown-150*10,10
8 sec neg bench-190*2, 2, 2
crossface tri ext-30*12,10

15mins treadmill
2mins at 4
1min at 9.5
1min at 4
1min at 9.6
1min at 4
1min at 9.7
1min at 4
1min at 9.8
1min at 4
1min at 9.9
1min at 4
1min at 10
2min at 4

clapping pu-15,10,8

[superbilt]

7/15/05 squat day
squat-315*2,2 335*1,1
speed dl-205* 5singles
bb rows-155*3sets of 5
power cleans-155*3, 165*3,3
rack lockouts-315 3sets of 3
power pullups-3x3
gorilla chins-3x3

hanging leg raises-3x10
kneeling overhead pd-80*20, 90*20
standing-120*15
dec situps- (weight held overhead)- 25*3sets of 12
hypers-25*10

db curls (3sec neg)-30*12, 35*11
hammer-(3sec neg) 35*8,8

donkey calf raises- 45*5sets of 20 with 10 sec rest
standing calf raise with bb-135*20,20

bench ab raise/pause bench-15/135*5 (3sets nonstop)
pause-185*3, 205*2

step ups-27.5dbs*10 each leg

10mins 1.16miles
5mins at 4.0 ele 6

20 pushups with handles

[superbilt]

7/18/05 bench day
bench- 150*5, 180*5, 210*2,2, 240*2,2 265*1, 270*1, 150*5sets of 2
decline cg bench- 185*5, 190*5,5,5,5
bb rows-155*5,5,5,5,5
db shoulder press-65*5,5,5,5,5
standing face pulls-90*10,10, 100*10
bar pushdown-140*10,10
db curls-35*12,12
db skullcrushers- 30*8,8
hammer db curls-30*10,10

run 2miles in 17:06
30 pushups

[superbilt]

7/19/05 deadlift day
DL- 410 finally locked it out on 3rd try
dimel dl- 225*5sets of 5
box squat (smith machine)- 190*5sets of 3
power snatches- 140 3sets of 3
power cleans- 155 3sets of 3
ab pulldown- 130*5sets of 10
goodmornings (smith machines)- 180*5,5,5
hanging leg raises- 10,10,10
oblique side pushdown-50*10, 70*10

active recovery bench press-135*20
farmers walk-45lb plates *1 lap, 45lb plates* 1:05 (1 lap)

6mins hit on treadmill 10/6/10/6/10/6
31pushups

[superbilt]

7/20/05 bench day
bench with 4sec pause on chest-195*3sets of 4
isometric bench (3positions 6 sec pause)- 180* 3x4
db rows-90*8,8,7
heavy partials-250*6, 265*5,5
seated rows-140*8, 150*8,8
dips-45*3sets of 3
supine chines-3x5
speed bench-140*8sets of 3
bb curls-85*8,8
ballistic bench(smith machine)-50*5sets of 2
elbows out ext-30*12,12,12
db front raises-30*8,8,8

run 1mile in 7:06
3sets of 5 clapping pushups

[superbilt]

7/21/05 squat/dl day
squat-240*3sets of 2
rack pulls-320*3sets of 3
speed dl-210*8 singles
power clean-160*5 singles
sldl-225*3sets of 5
front squat-95* 5sets of 5
isometric dl- 200lbs 4sec hold *4 reps for 3 sets
jump squats-85*2 sets of 5
kneeling ab pd-100*12, 120*12, 12
dec situps-25*12,12,12
side bends-60*10,10
standing calf raises-335*8,8,8
farmers walk-45lb plates* 1 lap in 1:10
db twists-35*12,12,

walk 10mins on treadmill at 4.0
32 pushups

[superbilt]

7/22/05 bench day
bench-150*5, 180*5, 210*5,5, 240*3,3,3 150*7sets of 2
bench with 10 sec neg-200*5 sets of 2
weighted pullups-45*3,3,3
half bench/seated row to chin-225*5/100*5 3sets each
overhead ext/alt db curls-95/30s 3ets of 5
reverse grip pushdown/cable curls- 90/30 sets of 12
side db raises-30*8,8,8

run 1 mile in 7mins
35pushups

[superbilt]

7/24/05 heavy bench day
bench-150*5, 180*5, 210*2, 240*3sets of 3
bb rows-160*5sets of 5
partial bench-265*3sets of 6/standing face pulls-100*3sets of 12
db shoulder press-65*3sets of 6
bar pushdown-140*12,11,10
db curls-35*10,10
db skullcrushers-30*10,10/hammer curls-30*10,10
low cable front raises-60*10,10

walk 3.5mins at 4
run 1.5 at 10
walk 2 at 4
run 1.5 at 10
walk 2mins at 4

35pushups

[superbilt]

7/25/05 dl/squat
DL-330 3x3
squat-275 3x3
rack pulls (set at knees)-325x3, 330x3, 335x3
dimel dls-230 5x5
power cleans-155x3,3 160x3
speed dl- 210 8 singles
front squats- 100 5x5
standing ab pd-130 5x12
oblique side pushdowns-70x12,12
dec situps-20,15,12 (raises elevation each set)
farmers walks- 45lb plates x 1 lap repeated 2
seated calf raises-70x15,15,15

run 1 mile in 6:52

20pushups

[superbilt]

7/26/05 bench day
bench- 245*2,2
isometric bench (6sec hold) (3 pos)-4reps each pos
db rows- 90*9,9,8
cg dec bench- 195*5,5,5,5,5
seated rows-8,8,8
dips-50*3x3
supine chins- 3x6
speed bench-145 8x3
seated row to face-90*12,12
elbows out ext/ezbar curls- 35*12/85*9 35*12/85*7 35*12
db side raises-30*10,9
L-Laterals-30*8

jog for 20mins 2.15miles
40 pushups