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  #1371  
Old 08-19-2009, 12:02 PM
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8/18/09 DE Sq/DL

Box Squat- (15 inch)
255+chains 8x2

Deficit DL (3 inches)
290+chains 8x1

Str8 leg situps- (plate on forehead)
45x10
45+2 chains x 10
45+2 chains x 10

Stones- (rest pause set)
210 x 1,2,2,2,2

Glute ham raise-
10
10
10

Lying leg raises-
30x8
30x8
30x8

Run 1/2 mile in 2:53 (not bad)
Intervals 1/2 mile

*A lot better today. 9 out of 10.
__________________
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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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  #1372  
Old 08-20-2009, 10:09 PM
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8/20/09 DE OH

Push Press-
140 + chains 8x3

Inc Bench-
115x5
155x5
185x3
210x3
230x4

T-bar rows-
225x10
250x10
275x9

Pullups-
13
13

Lying Db exts-
50x15
55x15
55x15

Tabata Circuit- 20/10 (10 mins total)
Punching Bag/Jumping Jacks/Green Band face pull/Swiss ball crunches

*8.5 out of 10. I really like the Tabata circuit. It was my first time doing it but I feel it is effective conditioning with out having to run all the time.
__________________
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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  #1373  
Old 08-20-2009, 10:17 PM
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will-work4andro will-work4andro is offline
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sorry if you've posted it before...but i was just curious as to what your diet consists of being a strongman? do you follow anything in particular?
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  #1374  
Old 08-21-2009, 01:33 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by will-work4andro View Post
sorry if you've posted it before...but i was just curious as to what your diet consists of being a strongman? do you follow anything in particular?
I eat very similar to a bodybuilder because I want to stay pretty lean. If I want to drop some body fat I drop the PB & J and switch to nuts and I then go to no carbs at dinner. I have the ability to lose weight very quickly and I do not find it extremly hard to gain weight either I just eat more.
On most days it equals 40% pro, 40% carbs, 20% fat.

This is what I eat now from Mon-Fri.

Breakfast-
1/2 cup of Oatmeal
Protein shake in 10 oz Milk (1/2 skim and 1/2 2%)
Apple

Meal 2-
Protein shake in Milk 16oz (1/2 skim and 1/2 2%)
Peanut butter and jelly on raisin bread (2 slices)

Meal 3-
Chicken and Vegetable stir fry
Either oatmeal or Brown Rice (1 serving)
Peanuts or other nuts (1 serving)

Meal 4-Preworkout
1 serving gatorade powder
1 serving whey in water

Meal 5- Postworkout
3-4 serving gatorade powder with creatine
10 oz skim milk with protein power

Meal 6- Dinner
This varies by the day. I go out to eat a few times a week here.
Usually chicken breasts or steak with veggies and either a carb or fat.

Meal 7- Bedtime
Protein shake in milk 10 oz
__________________
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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  #1375  
Old 08-23-2009, 11:22 PM
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superbilt superbilt is offline
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8/21/09 ME DL/Sq

Deficit DL (2 inches)
135x5
235x5
325x3
375x2
420x1
475x1
520x1 (belt) (10lb pr)
475x2 (no belt)

Concentric Squat (10 hole)
235x5
305x5
345x5
375x5 (pr)

Db swings-
95x10
100x10
105x10
110x10

BB rollouts-
245x10
250x10
255x10

Db side bends-
125x10
145x10

*9.5 out of 10. Limited time but not limited effort.
__________________
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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  #1376  
Old 08-23-2009, 11:28 PM
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8/23/09 ME Oh/Log

Axle (2 inch) (clean 1st)
70x5
110x5
140x3
170x2
205x4

Strict Axle (clean 1st)
160x5
165x5
170x5

Pullups (ng)
50x3
65x3
80x5

Oh bb ext-
135x8
145x7
145x7

Chest supp row-
160x10
160x10

Pushup (handles ng)
1 chain x 21, 20, 17

Run/walk .5 mile

*Then out of frustration.

Log (clean 1st)
157x3
182x3
204x5 (pr?)

Log strict-
127x10
132x10

*I went to PA this weekend and my favorite buffet Shady Maple. I ate a lot this weekend. I got back kind of late today and was tired. My workout did not go good and I bought new running shoes which sucked. Out of frustration I attacked the log and hit a pr easily (I think).
__________________
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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  #1377  
Old 08-25-2009, 01:42 PM
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superbilt superbilt is offline
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8/24/09 Squat (I got the CALL!)

Squat-
135x5
195x5
235x4
285x3
315x3
345x4

Stone Trainer-
140x5
165x3
210x3 (sandbag)

Db Swings-
95x10
100x10
105x10

Run 1.5 miles

Knee outs-
2 mini x 15, 15

*I got the Call I have been waiting for the my whole life and that I have been trying for the last 3 years. Frikken Sweet! I am taking it down a notch on certain days and concentrating on doing more cardio because I am going to need it.
__________________
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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  #1378  
Old 08-25-2009, 02:03 PM
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Quote:
Originally Posted by superbilt View Post
*I got the Call I have been waiting for the my whole life and that I have been trying for the last 3 years. Frikken Sweet! I am taking it down a notch on certain days and concentrating on doing more cardio because I am going to need it.
Awesome! Congratulations!

When do you start the academy?
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With God's help...Mens sana in corpore sano
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  #1379  
Old 08-25-2009, 06:35 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Quote:
Originally Posted by Commander View Post
Awesome! Congratulations!

When do you start the academy?

Thanks. I swear in on Sept 8. Then I do orientation for a few days. Then I start on the 13th. If I counted right I will be done in January. It is 17 weeks in Georgia then I will be working in Washington DC.
__________________
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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  #1380  
Old 08-26-2009, 12:59 AM
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Wow, serious stuff, are they going to help you relocate?
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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