The return of Superbilt

[superbilt]

2/13/09 DE SQ

SSQ box squat- (13 inch)
235 4x2
245 4x2

Zerchers ( 1 hole)
155x5
205x5
245x5

1 leg bridge raise-
10
10
10

weighted situps (weight behind head)
10 3x10

rockies (standing)
30x10
35x10
40x10

ssq calf-
335x12
355x12
375x12

double jumps-
3sets

[superbilt]

2/14/09 Back/traps

BB rows-
135x8,8
185x6
225x3
255x1
270x6 (add straps)
275x6
280x6

Pullups (ng)
55x6
60x6
65x6

db rows-
155x6
160x6

BB shrugs-
505x6
525x6
545x6

BHB shrugs ss lying neck raise-
455x6 ss 10x15
465x6 ss 10x15

*decided to go back to a body part split because I seem to move more weight and have much better recovery and that equals more strength and muscle.

[rootb33r]

160lb DB rows? sick man... nice pulls.

[superbilt]

Originally Posted by rootb33r

160lb DB rows? sick man... nice pulls.

Thanks man I did use straps tho because my dbs are homemade from steel pipes so they are about 1 3/4 inch thick which is much thicker than your standard dbs at the gym. My lat strength is one of my best features. Now only if I could keep improving on my deadlift lol.

[superbilt]

2/15/09 Chest.bis
INC Bench-
115x10,8
155x6
180x3
205x1
220x5
220x4
Db bench (palms in)(thick)
95x6
100x7
Db flyes (thick)-
75x6
75x6 (pr)
Alt db curls-
55x6
60x6
Db hammer-
70x6
75x6
BB reverse curl-
125x7
*pretty good today. Inc coulda went better and I attempted weighted dip but it bothered my shoulder so I went to db flyes.

[superbilt]

2/16/09 legs
Squat-
155x8
155x6
235x3
275x2
315x1
335x5
340x5 (add belt)
345x5

SLDL ( standing on 1.5)
335x6
345x6

SSQ Lunges-
95x6
115x6

SSQ Calf-
405x8
415x8
420x8

Seated calf-
185x20
185x20

Kneeouts-
2mini x 15
2mini x 20

[rootb33r]

home-made dumbbells? cool man. I wish I had access to some thicker handles on my gym's dumbbells. The in-between dumbbells have slightly thicker handles and I love them (the 37.5, 42.5, 47.5, etc).

[superbilt]

Originally Posted by rootb33r

home-made dumbbells? cool man. I wish I had access to some thicker handles on my gym's dumbbells. The in-between dumbbells have slightly thicker handles and I love them (the 37.5, 42.5, 47.5, etc).

What I did is went to home depot and got black steel pipes cut to 22 inches (you could use 24 inches too) with 1 3/4 inch outer diameter. Then the inner grip I think I made 6-7 inches then drilled holes and used 3/4 inch bolts to stop the weights from collapsing on my hand. And I duck taped over the entire dumbell. And drilled holes about every inch till the end of the pipe. I used 1/2 inch bolts to keep the weights in place and adjustable collars because it isn't a solid 2 inches like my plates. I use 25 plates instead of 10s when I do big boy weights like on rows.

It was a time consuming process and I broke a lot of drill bits lol because of the solid steel. But it was worth it and they are awesome and cost effective. Way cheaper than paying 200 for a good set. I think I spent about 20.

Oh and most gyms suck you are lucky if the dbs go to 150 many only go up to 120. The only thing I miss from going to a gym is cables I used to use them for abs, pullthrus, seated rows, and triceps.

[superbilt]

2/17/09 Back/traps

T-bar rows-
135x8
180x8
225x6
250x3
275x1
300x6
305x6
310x5

Pullups (ng)
60x6
65x6
67.5x5

Db rows-
155x6
160x6

BB shrugs-
545x6
555x6

BHB shrugs ss neck raises-
465x6 ss 10x20
475x7 ss 10x20

*back/traps again decided to change back to wed instead of sat.
Sun-Chest/bis
Mon-Legs
Wed-Back/traps
Thur-Delts/tris
Fri-DL/abs/forearms
Sat- Events (most weeks)

[superbilt]

2/19/09 Delts/tris

Axle Oh press (clean 1st)
87x8,8
117x5
137x3
157x1
177x6
182x6
187x6

Axle high pull-
127x6
132x6

1 arm rear delt-
60x8
65x8

Jm press-
145x6
150x6
155x6

Oh bb ext-
155x6
160x6