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  #1291  
Old 06-17-2009, 11:45 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/16/09 Legs

Squats- (olympic) (high bar)
155x8,6
245x3
295x1
315x5
320x6

RDL-
335x6
340x6

SSq stepup-
170x6
175x6

SSQ calves-
395x8
405x8
410x9

Donkey calves-
180x12
205x15

HLR-
12
12

Dragon flags-
12
12

Jog to hill (about .4 miles away)
Hill sprints 5x50 yards (walk back down and repeat nonstop)
Hill sprints 1 x 100 yards

* Starting over with squats and changing to high bar with olympic shoes to ensure good depth on every rep. Goal is to add 5-10 pounds each week for sets of 5. Hill sprints are bada$$. First time really doing them and they are awesome. Lucky for me I live by a bunch of hills.
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HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #1292  
Old 06-19-2009, 12:18 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/18/09 DE OH

Log press (clean 1st)
127+chains 8x3

Pullups- (ng)
45x3
60x3
75x5

Inc db (thick, palms in)
75x8
80x8
80x8

Hammer curls (tribar)
120x8
140x8
150x8

Oh bb ext-
115x8
130x8
140x7

HLR ss seated bent over rear delt plate raises-
12/10x12
12/10x12
13/10x15

* I pretty much did this a little over a year ago and made great progress but instead of DE OH and ME OH I used ME Bench and ME OH in the same week. I would love to do that again but my shoulder does not cooperate with that so I will do moderately heavy benching as a 3rd exercise on my ME OH day.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #1293  
Old 06-20-2009, 09:17 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/19/09 DL

DL_
135x5
225x5
315x3
375x1
425x1
475x1
515x1
555x0 (grr)
475x2

SSQ box squat (13 inch)
155x5
205x5
245x3
275x5

Db swing-
95x6
105x6
115x8

BB rollout-
175x10
180x10
185x10

1 arm suitcase dl (farmers)
135x6
155x6
175x6

BB static hold-
315x15sec
335x15sec
355x15sec

Punching bag/jumping jack superset-
20 combo/25 2sets
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #1294  
Old 06-20-2009, 09:21 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/20/09 Snatch

Snatch-
65x5
95x5
115x5
132x3
147x5

Pullups (ng)
55x5
70x5
70x6

BHB shrugs ss neck raises-
405x10/25x20
435x10/30x20
465x10/30x20

Alt db curls-
50x8,8,9

Seated calf raise ss standing calf-
185x20/bw x 20
185x20/ bw x 22

BHB bb wrist ss knee ups-
175x10/20
185x10/22
195x10/ 25

punching bag/stairs/jumping jack-
20/2/25 4sets
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #1295  
Old 06-21-2009, 07:31 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/21/09 Delts/tris

Log Press-
92x10,8
127x6
152x3
177x1
192x6
197x5,5

Upright row-
140x6
145x6

1 arm rear delt-
75x6
75x6

JM press-
185x6
190x6

OH bb ext-
155x6
160x6

BTB Dips-
125x8
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #1296  
Old 06-22-2009, 03:36 PM
maverickBU maverickBU is offline
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Awesome log press man, have any videos?
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  #1297  
Old 06-22-2009, 03:56 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Quote:
Originally Posted by maverickBU View Post
Awesome log press man, have any videos?
I have done better but my weight is down a little to 193 now. The videos are at http://www.youtube.com/user/ironbilt727
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #1298  
Old 06-22-2009, 09:28 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,083
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6/22/09 ME Lower

Concentric goodmorning (10 hole)
225x3
275x3
325x1
375x1
415x1
445x1 (belt)
475x1

SLDL- (standing on 1.5 inch blocks)
315x5
340x5
365x5

bb rollouts-
185x10
190x10
195x10

Glute ham (natural)
8
8
9

Lying leg raises-
25x9
25x9
25x9

Sled forward (15 sec rest)
140x150ft
140x150ft
140x150ft

Plate pinches-
95 x 27 sec
95 x 32 sec

*Really weak today my back would have none of it. I started off with heavy box squats but I got up to 405 and it felt like a ton so I switch to concentric goodmornings and worked up to 20lb under my max. Next week will be better. I just have got to get used to max effort work again.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #1299  
Old 06-23-2009, 09:54 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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6/23/09 Axle Clean

Axle clean-
70x5
110x5
140x5
162x3
182x5

BB rows-
245x8
275x8
305x9 (pr?)

Pullups-
12
12
12

Farmer shrugs-
330 x 12
350 x 12
350 x 14

BHB bb wrist-
175x12
185x12
195x12

Cliffhangers-
45 x 30sec
90 x 35 sec

1.75 miles total
.5 run
.5 alternate 200 by 100
.5 alternate 100 by 100
.25 walk
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #1300  
Old 06-24-2009, 01:59 AM
maverickBU maverickBU is offline
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Quote:
Originally Posted by superbilt View Post
I have done better but my weight is down a little to 193 now. The videos are at http://www.youtube.com/user/ironbilt727
Sick stuff, I especially liked the snatch grip deads, awesome work!
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