The return of Superbilt

[superbilt]

7/28/05 bench day
bench-250 3x3
bb rows- 165 5x5

heavy partials/standing face pulls- 270*3x6/110*3x12

db shoulder press-70 4x5
bar pushdown-140*12,12,10
db curls-35*11,11

db skullcrushers/hammer curls-30*11/11 30*11/11

low cable front raise-60*11,11

treadmill-25mins 2.7miles randomly

41pushups

[superbilt]

7/29/05 squat/dl
squat-315*2
DL-335*3,1,1
sldl-230*3x5
box squat-190 5x3
power snatches-140 3x3
goodmornings-185 3x5
dec situps-25*13,13,13
standing calf raises-335 3x10
kneeling ab pd-130 5x12
side bends- 60*2x12

20min intervals
2mins at 4
1min at 10
1min at 4
1min at 10.2
1min at 4
1min at 10.4
1min at 4
1min at 10.6
1min at 4
1min at 10.8
1min at 4
1min at 11
3mins at 4
2min at 6
2min at 4

5mins bike
20 pushups

[superbilt]

7/30/05 bench day
bench- 250 5x3
bb rows- 170 5x5
decline cg bench- 200 5x5
seated rows- 150 x5 160x5 170 3x5
push press- 155 3x5

*i did light exercises in between sets

10mins 1mile
5mins bike

40pu 5diamonds 5 wide

[superbilt]

7/31/04 DL day
DL- 370 for 5 singles
sumo dl 315 for 1
goodmorning (smith machine)- 190 5x5
shrugs- 245*5, 250*5, 255*5,5,5
front squats- 105*5x5
kneeling ab pd-135*5sets of 12
bb curls-90*5x5
dec rocky situps- 12each side
oblique pushdown-80*10

*light exercises between sets

10mins treadmill 6.5mph

20pu

[superbilt]

ME BENCH DAY 8/1/05
Bench- 150*5, 185*3, 225*2, 250*1, 275*1, 285*1 (too easy going for 295 next week)
half bench-245*3sets of 5
bb rows- 175*6,6,6,7
skullcrushers- bar+50*8, bar+60*8,8,8,8
standing face pull-90*12, 100*12
front db raises-25*12, 27.5*10,10
hammer curls-35*12, 40*10,10

15mins 1.62miles +10mins

40pu

[superbilt]

8/2/05 speed squat/dl
box squat- 200lbs 10x2
dl singles-245 *6singles
rack pulls-335*5, 345*5,5,5
sldl-225*6, 245*6,6
ab pd(face away)-140*10,10,10
hypers-10lbs*12,10,10
ab crunch machine-110*12, 120*10
db side bends-70*8, 75*8,8

10mins treadmill
5mins stairmaster
run 10mph for 2:15

25pu

[superbilt]

8/2/05 extra workout
20jjs
10pushups
10situps
10squats
10toe touches
4chins

shurgs-135 5sets of 12
bb curls-65 3sets of 10

20situps
40fks
20oblique crunches
8 leg raises with pushdown

[superbilt]

8/4/05 speed bench
bench-175 8sets of 3 (3diff grips)

superset
cg bench-225*5,5,6
seated cable rows-170*8, 180*7,7,6

elbows out ext-35*10, 45*8,8
side laterals-30*12,12,12

giant set-
7pullups
bar pushdown-150*12
face pull-110*12
standing calf-195*15

15mins treadmill 1.75miles

10pushups
4sets of 5 clapping pushups
ab wheel-10reps

[superbilt]

8/5/05 ME SQUAT
box squat (smith machine)- 440+bar*1, 270+bar 3x3
2a goodmorning- 205*5,5,5
2b db shrugs-90*8, 95*8,8
front squat-115*5,6,7
standing ab pd-140 4x12
obl pushdown- 80*10, 90*10,10
6a hypermachine-140*15, 145*15, 150*15
6b calf raises-215*10,10,10
db twists-45*20, 50*15

*2mins at 6
2mins at 4
run at 9.0 for 3:30
2:30 at 4
run at 10 for 1:30

25pu
8pullups

[superbilt]

8/7/05 ME bench
1) bench-290*1, 225*6
2a) half bench-250*5,5,6
2b)face pulls-110*12, 120*12
3a) bb rows-180*6,6,6,6
3b)standing calf-215*11,11,11
4)skullcrushers-bar+65*8,7,8,7,7
5a)hammer curls-40*11,10,10
5b)front db raises-30*10,10,10

*13mins 1.62miles
30pushups