The return of Superbilt

[superbilt]

9/8/05 tris/traps/forearms
cg bench-236*6,6
dips-50*8, 60*6
overhead ext-105*7,7

shrugs-275*6, 280*5,5
db shrugs-100*8, 105*7
neck machine-3x20, side 2x20

bb wrist-135*20, 155*16,
reverse-155*9, 135*15
grip machine-115*15+10sec hold

*1mile in 8:30
30pushup 10diamond 10wide
95fks

*change in gym change in attitude

[superbilt]

legs/abs 9/10/05

squats-295*6, 305*6,6
leg press-510*6, 540*6, 580*6
sldl-250*5,5,5

dec situps-25*22,21
standing ab/leg raise-9*16, 10*12 /10,10
incline ab-40*8, 20*15

calf raise (smith machine)-200*12,12, 220*12
leg press calf-845*10, 645*12
seated calf- 90*20

5mins at 4
5mins at 6

30pu
50fks

*killed my legs i can feel the soreness. i love it

[superbilt]

9/11/05 chest
bench-240*6, 245*5, 250*4
db bench-95*6,6
incline db-90*8,7
clapping pushups-3x6
pec dec-100*12, 110*12

7.0 for 1/5.0 for 1/10 for 1min/5 for 1/10.5 for 1

pushdown-8pl*10,9

[superbilt]

9/12/05 dl day
dl- 430*1, 445*1 (YEAH BABY)
power clean-135*3, 155*3, 175*3
crunch machine-12pl*8,8
hanging str8 leg raise-12+2, 10+2
standing oblique pulldown-7pl*7,7

8.0 for 1 mine
8.5 *1
5*1
9*1min
9.5*1min

32pu
70fks

[superbilt]

9/13/05 delts/bis/traps
milt press-155*5,5,5
side laterals-45*6,6
rear laterals-40*7,8

bb curls-115*6,5
db curls-45*8,8
hammer curls-40*8,8

db shrugs-110810, 115*6
neck machine-4*20
side-3x20

33pu
50fks
30crunches

[superbilt]

9/14/05 tris
cg bench-240*6,5
dips-70*6,6
overhead ext-105*8,8
1 arm db ext-40*8

20diamonds

5mins 6.0 treadmill

20diamonds

[superbilt]

9/15/05 legs/abs

squats-310*6,6 315*6
leg press-600*6,6,6
sldl-255*6,5,5

dec situps-25*22,21
kneeling ab pd-10pl*17, 11pl*15

leg press calf-665*12, 685*11
standing calf-14pl*12,12
seated calf-100*20

5mins walk 4.0

35pu
50fk
50 crunch

[superbilt]

9/16/05 back/traps/forearms
weighted pullups-45*6,5
db rows-105*6,6
lat pd-180*5, 170*6
seated cable rows-150*8, 160*8
bb shrugs-295*5, 300*6, 315*4
machine shrugs-180*20
bb wrist-155*17, 160*14
reverse bb-145*15,11
static db-90*40sec/db twists 40*18

10mins elliptical

35pu
50fks
50crunches

*i think i pulled something in my left lat yesterday cuz it has been bothering me but my workout went fine

[superbilt]

9/18/05 chest/back
bench-245*5, 250*4, 255*3
bb rows-185*8, 190*5, 195*4
db bench-95*6,5,5
db row-105*5,6,6
hammer strength bench-230*10, 250*9, 270*7
hammer strength row-230*10, 250*8, 270*6
pec dec-110*15, 120*15, 130*10
seated cable rows-150*11,10,10

30pu
50fks
50 crunches
6tact pullups

*no energy bad weekend

[superbilt]

9/19/05 delts/traps/bis/tris
stand milt press-155*6,5,4
bb shrugs-315*5,5,4
db laterals-45*7,6,6
db shrugs-120*7,6,6
rear laterals-40*7,7,7
machine shrugs-270*13,12,12
dips-70*6,6,6
bb curl-115*6,5,4
overhead db ext/1 arm preacher-45*8,8,8/30*8,8,8
rope pushdown/cable curl-8*15,9*11,9/8*12,10,8

20diamonds/50fks/50crunches