The return of Superbilt

[superbilt]

9/20/05 legs/abs

squats-315*5,4,3
sldl-255*5,5,5
leg ext-10*10,11*10,12*10
leg curl-10*10,11*10,12*8
abductor-4*15,5*15,6*15
adductor-4*15,5*15,6*15

ab pulldown-12*12,10,9
hang leg raise-15+5, 15+5, 15+5

standing calf-14*12,12,12
incline calf-270*15,13,11
1 leg calf-5*12 no weight 15,15

31pushups/50fks/50crunches

[superbilt]

9/21/05 chest/back 2
incline-195*5, 200*4, 205*3
weighted pullups-45*5,4,3
incline db-80*8,8,7
lat pd-10*8, 11*8, 12*8
hammer str incline-230*10, 250*8,7
hammer lat pd-180*10,8,8
flyes-35*15,15,15
rope pull to neck-7*15, 8*15, 9*12

33pu
50fk 50 crunch

5mins at 5 ele 5

[superbilt]

9/22/05 delts/tris/bis
db milt press-70*7, 75*5,4
seated lateals-20*10,9,9
rear pec dec-60*12, 70*10,10

cg bench-240*4,3
db curls-50*6,5
db skull-40*8,7
preacher curl-bar+50*10,60*8
face ext-40*12, 45*10
seated incline db-30*12,10
kikbaks_25*12, 30*12
concentration curl-25*10,8
dip press-10*15

27diamonds
50fks
50 crunches

5mins elliptical

[superbilt]

9/23/05 legs/traps/abs/forearms
dl-450*1
bhb shrugs-275*5,5,6
leg press-600*7,7,7
hack squat machine-140*8.8
1 leg ham-90*10,10
machine crunch-11*15, 12*12, 13*8
incline crunch-30*13,12,12
hyper oblique-25*10,10
calf press-665*12,12,12
seated calf-100*20,20,20
static db hold-85*60sec
db twists-40*20
cliffhanger-30seconds

1min 10.0
1min 5
1min 10.5
1min 5
1min 11

25pu
50fks
50crunches

[superbilt]

9/25/05 chest/back
bench-250*5, 255*4, 260*3
bb rows-195*6, 200*5, 205*4
db bench-100*6,5,4
db rows-110*6,5,4
hammer bench-270*10, 290*8. 310*6
hammer row-270*8,7,6
pec dec-130*15, 140*11,10
seated cable rows-160*12,10,8

1min 10
1min 5
1min 10.5
1min 5
1min 11

30pu
50fks
50crunches

[superbilt]

9/27/05 delts/arms

milt press-160*5,4,3
bb shrugs-320*5,3,4
db lateral-45*8,8,8
db shrugs-120*8,8,8
rear lateral-40*8,8,8
machine shrugs-290*13,13,12

weighted dips-75*6,6,6
bb curl-115*6,6,5
1 arm db ext-45*9,9,9 supersetted with
1 arm preacher-30*9,9,9
rope pushdown 9*13,11,10 alteranted with
cable curl-8*13,12,10

5mins elliptical
25diamonds
50fks
50 crunches

[superbilt]

9/27/05 night legs/abs
squats-320*5,4,3
sldl-260*5,5,5
leg ext-13*10,10,14*9
leg curl-12*10,13*7,6
abductor-7*15,15,15
adductor-7*15,15,15

ab pd-10*8,8,7
hlr-16+5,16+5,16+5

standing calf-15*12,12,12
incline calf-290*15,13,11
1 leg-16,16,16

30pu 50fk/50cru

[superbilt]

9/28 chest/back 2
incline bench-205*5,210*4,215*3
weighted pullups-50*5,4,3
incline db-85*8,7,6
lat pd-12*6,6,6
hs incline-270*10,7,6
chins-10,8,6
flyes-40*15,14,13
rope to neck-9*15,15,15

hiit 5mins
10/5/10.5/5/11

25pu
50fk
50cru

[superbilt]

9/29/05 delts/arms
db milt press-75*6,5,5
seated lateral-25*10,10,10
rear pec dec-70*12,80*10,9

cg bench-245*4,3
db curls-50*7,6
db skull-40*10,8
preacher-bar+65*10,8
face ext-45*12,10
seated curls-35*10,8
kikbaks-35*12,12
concentration curls-30*8,8
dip press-11*15

5mins bike
27diamonds
50fk
50cru

[superbilt]

9/30/05 legs/traps/abs
DL-455*1
bhb shrugs-280*6,5,4
leg press-620*6,6,6
hack squat machine-140*10,10
1 leg ham-110*10, 140*6
machine crunch-13*10,10,10
incline crunch-35*11,12,12
hyper oblique-25*12,12
calf leg press-690*10,10,10
static db hold-90*60sec
db twists-50*12
cliffhanger-45seconds
seated calf-120*20,20,20

5mins hiit
25pu/50fk/50crunch