The return of Superbilt

[superbilt]

4/12/09 Delts/traps

1)Log press (clean 1st)
55x8
107x5
147x3
177x2
202x1
217x3 (pr)
197x3

2)Power cleans-
165x3
175x3
185x3

3a) Db side laterals-
40s x 10
45s x 10
50s x 8
55s x 8

3b) BB shrugs-
455x10
465x10
485x8
495x8

4a) Tri bar front raises-
70x12
75x12
75x12

4b) BB upright rows-
95x12
100x10
100x11

*making good progress with the log. Everytime I touch it I hit a pr.
Db

[superbilt]

4/13/09 Legs

Squats-
135x5
185x5
225x5
275x3
315x1
345x4
355x4
355x4

RDL-
330x6
335x6

SSQ step ups-
155x6
165x6

DB swings-
115x6 (pr)

SSQ standing calf raises-
355x8
375x10
395x10

Donkey calf raises-
180x15
205x13

*everything went well but squats. But hey what can I expect when I did a ME goodmorning 3 days before this.

[superbilt]

4/14/09 Back/bis

BB rows-
135x10,8
185x6
235x3
265x1
285x6 (easy)
295x6 (easy)
310x8 (pr) (too easy)

Pullups-
bw + 70 x 6
bw + 75 x 5

DB rows-
165x6
170x6

BB shrugs-
565x6
575x6 (back on my way to 605x6)

Hammer db curls-
75s x 6
80s x 6 (pr?)

Seated db curls-
60s x 6
65s x 6 (pr?)

*outfrikken standing today. It must be the apple pie I had for dessert last night lol.

[superbilt]

4/15/09 Chest/forearms

INC bench-
100x10,8
140x6
170x3
195x1
215x6
220x6
225x4

Db press-
90s x 6
95s x 8 (not bad)

Db flyes-
75s x 6
75s x 6

BHB bb wrist-
195x8
205x8
210x7

Db wrist curl ( 1 underhand on bench)-
40x8
45x9

*I am going to start rating my workouts again. 9.5 out of 10. I would rather do dips then db flyes but do not want to risk it because my shoulder has actually felt good lately thus I was able to db presses.

[Commander]

That 310x8 barbell row was beastly.

And regarding your comments on dip vs. flyes, I found they both hurt when you go heavy, just in different places...it is kinda a "pick your poison" deal for me. Dips hurt my collar bone area while flys hurt the outside tendon area. DB Presses feel better than anything else for chest for me.

[superbilt]

Yeah I wanted to Dips because they are harder and more effective but did not want to risk it. Flyes were pretty pain free even tho they are a sissy exercise lol.

[superbilt]

4/16/09 DL/Abs/event

DL-
135x8
225x5
315x3
385x1
435x1
470x6 (PR!) (belt/straps)

BB rollout-
95x8
105x8 (pr)

Db side bends-
155x8
160x8

Lying leg raises-
30x8
35x6

Sandbang carries-
200 x 50ft
200 x 50ft

Farmers holds-
410 (205) x 20sec
450 (225) x 31 sec

*9.9 out of 10 because 10s are just about impossible. Earlier on in the day I decided may be I would DL 455 for reps today then I decided may be 465 then on the car ride home from work I decided to stop being a wuss and go for 470. My goal was to hit 470x5. Then I got home and I felt tired and had a small headache prework so I layed down on my bench for about a minute and closed my eyes before warming up. Warmups felt heavy and I thought this might be a bad day. Then 435x1 felt pretty good. So I continued to destroy 470x6.

[Commander]

great job superbilt, you just pulled my max for 6 reps, lol!

[superbilt]

Thanks. Patience grasshopper you will get there.

[superbilt]

4/17/09 Delts/Tris

Log Press- (clean 1st)
87x10,8
122x6
147x3
167x1
187x6
192x6
197x6 (pr) (should have went a little heavier)

Db side laterals-
60x6
65x5

Rear laterals (1 arm)
65x8
70x8

OH BB ext-
145x6
155x6

Lying tri bar ext- (passed head long rom)
100x6
110x6

BTB Dips-
95x8
105x8

Jog 1 mile.

*Had to finish strong. Now I get 1 week off which is much deserved since I have not taken a week off since last august and I do not remember the last time I took a day off lol. Had more in me on the 197x6 log should have went heavier but I definately will hit more next time. First week of max-ot complete and a huge success. Almost a shame i have to take off now oh well I will get over it with a fresh start when I return lol.