The return of Superbilt

[superbilt]

8/8/05 speed dl/squat
dl singles- 245 6singles
box squat (smith machine)-210 10x2
dimel dl- 135*20, 185*20,15
box step ups-40*8,8,8 (each leg)
ab pd (face away)-140*12,12,12
hypers-10*12,12,10
ab crunch machine-120*12,12,12
db side bends-80*8,8,8 (each side)

*1mile in 7 mins
20pushups

[superbilt]

8/10/05 speed bench
bench-175 8x3 (3diff grips)
2a seated cable rows-180*8,7,7,6
2b cg bench- 230*5,5,5
3 elbows out ext-45*10,10,10
4 side laterals-35*10,10,10
extra
5 face pulls-120*12
6 db overhead ext-60*12

5mins treadmill (pain in my left heel)
5x5 clapping pushups

[superbilt]

8/27/05 bench day
top 1/3 bench-305*3
bench-225*6
A)db press-90*6,6
B) seated cable rows-160*8,170*7, 180*6
incline db press-80*6,6
A)face pulls-110*12, 120*12,12
B) low cable front raise-60*12, 70*10,10

11mins 1.35miles

25pu

*back from a.t. with over 2 weeks off from lifting and i noticed i got winded easier than normal but ill get it back soon. didn't lose to much strength tho

[superbilt]

8/29/05 dl day
rack pulls(knee)- 485*1
good mornings-225*5,5,6
weighted pullups-35*5,5,5
bb shrugs-275*6, 285*5, 290*4
ab pd (face away)- 130*12, 135*12, 140*12
hypers-10*12,10,10
weighted hang leg raise-10*12,10+5,9+6
hammer curls-45*8

5mins at 4 ele 4
1/4mile in 1:40
walk 1/4
1/4 mile in 1:40
walk 1/4
1/4mile in 1:30
walk

25 feet elevated pushups
60 fks

[superbilt]

8/30/05 speed bench
speed bench-8x3 @ 155
2a cg bench-230*5,4,3
2b- lat pd (lean back)-140*12, 150*12
3 dips-45*6, 50*6,8
4 db rows-95*6, 100*6,6
5 db skull crushers-35*8, 40*6
6 lat pd (lean back)-160*10
7 incline elb out ext-40*12, 45*12

11mins 1.41miles

4x6 clapping pushups (10 sec rest in between)
70fks

[superbilt]

8/31/05 extra

db shrugs-100*8, 105*6,6
L-laterals-30*12, 35*9,8
dec situp (close to upside down)-15,15,12
ab crunch machine-100*12,12 75*50
obl pushdown-70*10,80*10
db curls-45*8,8
hammer curls-45*6,6
1 arm preacher-25*13
db twists-50*15,15
bb wrist/reverse-70*30/15

5mins treadmill 4 ele 4
15mins bike 2.25miles

30pu 75fks

[superbilt]

9/1/05 legs day
squats-275*5,5,5
sldl-245*6,6,6
dl singles-245*6 singles
leg curl-110*8, 120*6
box squat-270*3,3
hyper machine-130*15,15,15
standing calf-295*12,10,12
seated-50*25, 60*22, 70*20

10mins treadmill
10mph 1 min/4mph 1 min (repeat 5x)

10mins elliptical

10reg pu/10diamond/10wide
80fks

[superbilt]

9/5/05 chest
bench-235*6, 240*5, 245*4
db bench-95*6,5
incline db-80*7,5
lockouts-275*6,6

10mins walking 4.0

speed bench-8x3 @ 155 (not so fast chest was fried)
3x5 clapping pushups
80fks

*i decided to combine max-ot with westside barbell and a few extras. i have confidence that this workout is gonna give me some kickass results in strength and size.

[superbilt]

9/6/05 back.abs
dl-405*1, 425*1
weighted pullups-40*5,5
db rows-100*6,6
lat pd-175*6,6
rack pulls-315*5,5
ab pd (face away)-14-(12, 145*12, 150*12
laying leg raises-15,12,12
db side bend-70*10, 80*10

cardio intervals
2mins at 6
2mins at 4
1min at 9.0, 1min at 4
1min at 9.2 1 min at 4
1min at 9.4, 1min at 4
1min at 9.6, 1min at 4
1min at 9.8 1min at 4
1 min at 10, 1min at 4
2min at 4
1min at 6
2min at 4

30 pu
85fks

[superbilt]

9/7/05 shoulders/bis

military press-145*6, 150*6
side laterals-40*7,8
rear laterals-35*8, 40*6

bb curls-105*7,5+1
db curls-45*6,6
hammer curls-40*6,6

*5mins at 6.0
5mins 4 ele 4

30 feet elevated pushups
90fks