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  #1051  
Old 11-29-2008, 08:38 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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11/29/08 ME Sq/dl deload

SSQ bar squat (boots)
155x5
205x5
255x3
305x1
245x6

Rdl-
225x10
245x10
265x10
285x10

Seated goodmorning-
135x12
145x12
155x12

Stand ab pd0
green x 12,12,12

Plank (1 arm switch every 5 sec)
50sec
50sec
50sec

1 leg hip abduction-
mini x 15,15
__________________
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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  #1052  
Old 11-29-2008, 09:43 PM
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will-work4andro will-work4andro is offline
will-work4andro is beastmode!!!
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how long are you deloading for?
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TEAM NORTON
The"Outwork" mindset changed my entire life, perhaps it can help you as well

Muscle Hypertrophy occurs independent of exercise intensity
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  #1053  
Old 11-30-2008, 07:30 PM
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superbilt superbilt is offline
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LoL a day. I hate deloading. I just had no strength yesterday so I felt it safer to take it easy.
__________________
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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  #1054  
Old 11-30-2008, 07:31 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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11/30/08 Pull

Db snatch-
55x3
65x3
75x3

Pullups-
20
16
14

Db shrugs-
115x15
115x15

Alt db curls-
40x10
45x10
50x8

Rev bb curls-
100x10
105x10
110x8

Db wrist-
55x12
55x12
55x12


*split
Sun- Pull
Mon- ME Bench
Tue- DE Sq/dl
Wed-off
Thur-Pull
FRi- DE bench
Sat- ME Sq/DL
__________________
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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  #1055  
Old 12-01-2008, 10:23 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/1/08 DE Bench

Iso ballistic pushups (10 second hold at bottom)
4
4

DE Bench-
175 6x3
180 2x3

Axle oh press (power clean 1st)-
107x5
157x5
177x5
187x4

Db bench (palms in) (thick)
80x12
80x10
80x10

Lying db ext- (thick)
60x12
60x12
60x12

Chest supp bb rows-
145x12
155x11
165x10

Pullups (ng)
12
12

Face pulls- (2 sec hold)
green x 15
green x 12

Db hammer (thick)
60x6
60x7
60x6
60x7

*good day. Explosive speed on de benching. I really like the iso ballistic pushups before the de benching. Even tho it is my 6th day in a row it went well. Taking it easy the last few days helped a lot.
__________________
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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  #1056  
Old 12-04-2008, 02:18 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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12/3/08 ME SQ/DL
Squat (boots)
135x5
185x5
225x3
275x3
315x3
355x1
385x1
420x1
440x1
415x1
375x3 (pr)
Reverse Band DL- (average)
225x3
315x3
385x1
425x1
455x3
500x3 (pr)
Db swings (1 arm)
75x6
77.5x8
77.5x8
Db side bends-
130x10
135x10
140x10
Static Axle hold-
197x20sec
217x15sec
227x15sec
Kneeling ab pd-
green x 10,10,10
Knee outs-
2mini x 21,21
*felt real good today. squats fel good but 440 felt like a ton and i decided to back off and hit a 3rm instead of a 1rm. Dls felt great.
__________________
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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  #1057  
Old 12-04-2008, 02:36 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Nice job on the pr's (I'm assuming they mean personal record)!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1058  
Old 12-05-2008, 01:21 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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yes personal records thanks.
__________________
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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  #1059  
Old 12-05-2008, 01:22 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: 4,131
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12/4/08 ME Bench
Reverse Band Bench (average)-
225x5
275x5
315x3
355x2
390x1
415x1
435x 10sec static hold
Rep work-
315x5
335x5
355x3
Tri bar standing oh press-
100x10
120x10
130x8
Floor press lockouts-
240x8
260x8
280x8 (pr)
T-bar rows-
215x10
235x10
255x10
Pullups-
bw x 15
bw x 13
Upright bb rows-
95x10
100x10
Alt db curls-
50x7
50x8
50x8
*decent day. No prs on reverse band bench. Once I get used to ME again I will. I wasnt going to train today but work pissed me off so I had to blow off steam.
__________________
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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  #1060  
Old 12-06-2008, 09:01 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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12/6/08 DE SQ/DL
Box jumps- 3x3
Box squats- (15 inch wide stance)
255 8x2
DB snatch- (thick)
65x3
75x3,3
RDL-
245x10
265x10
285x10
300x8
RC situp (5 sec pause)
125x8
130x8
135x8
Lying leg raise-
20x8
20x8
20x9
Band gmorning-
2 purple x 20,20
1 leg calf (stair ladder non stop)
16-14-12-10-8-6-4
*effective de day. I have included some type or plyo or isoplyo before my de movement and it is making me faster on my de movement and getting my cns ready.
__________________
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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