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  #1451  
Old 11-11-2009, 10:27 PM
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superbilt superbilt is offline
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11/11/09 DL

DL-
145x5
255x5
335x3
385x2
435x3
465x3

BB rows-
255x8
275x8
295x8
315x8

Pullups-
12
12
12

Db shrugs-
90x16
90x17
90x20

RC situps (3 sec neg)
45x12
45+2 chains x 12
45+2 chains x 12

Bicycle crunches-
16
16
17

Plate pinches-
90x30sec
95x25sec
__________________
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!!
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  #1452  
Old 11-14-2009, 05:04 PM
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superbilt superbilt is offline
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11/13/09 Log

Log-
55x5
92x5
127x5
147x5
172x5
192x8

Seated milt press-
125x10
135x10
145x10
150x10

Pullups-
10
10
10
11

Band ext away-
Green x 20
G x 16
G x 16

High band row-
Green x 16
G x 17
G x 18
__________________
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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  #1453  
Old 11-16-2009, 03:44 PM
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11/15/09 DE Lower

Seated box jump (11 inch to 29 inch)-
6x2

SSQ step ups-
165x8
185x6
205x6

SSQ Goodmornings-
155x10
165x10
175x10

Db side bends-
130x10
140x10
150x10

BHB static hold ss bicycle crunch-
325x10sec/ 17
335x10sec/ 17
345x10sec/ 20

Seated calf nonstop-
90x25-23-21-21
__________________
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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  #1454  
Old 11-17-2009, 11:07 PM
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superbilt superbilt is offline
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11/17/09 ME Upper

Axle Press (clean 1st)
70X5
110X5
140X3
170X3
200X3
220X3

INC CG bench-
165x8
190x8
215x8

Db rows-
130x6
135x6
140x6

OH tri bar ext-
110x8
115x8
120x8

Hammer (tri bar curls)-
120x8
130x8
140x8

Kneeling band lat pd-
green x 20,20,20
__________________
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!!
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  #1455  
Old 11-19-2009, 05:04 AM
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superbilt superbilt is offline
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11/18/09 DL/traps/abs

16 inch DL-
145x5
235x5
325x3
375x3
425x1
475x1
505x5

Farmers shrugs-
410x8
450x6

Lying leg raises-
30x8
30x8

Suitcase DL-
165x6
175x6

RC situps-
2 chains + 45 x 10
2 chains + 45 x 10
__________________
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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  #1456  
Old 11-23-2009, 03:27 AM
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11/22/09 Bench

Bench-
105x5
145x5
175x5
205x5
240x5
270x8 (pr)

INC CG Bench-
155+2 chain x 10
160+2 chain x 8
165+2 chain x 8
170+2 chain x 8

Db rows-
120x8
130x8
140x8 (pr no straps)

Pullups-
15
13

CG Handle pushups-
20
20
18

Rev bb curls-
105x10
110x10
115x10

*Pretty good today 8.5 out of 10. After not benching for so long and focusing on inclines my bench has gone up which is good and my shoulder feels a lot better. Now if only I could do weighted dips again I'd be set.
__________________
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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  #1457  
Old 11-25-2009, 02:10 AM
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11/24/09 Squat

Squat-
145x5
235x5
270x5
310x5
350x6 (belt)

SSQ Steups-
155x8
165x8
175x8

GHR-
8
8
10

Str8 leg situps-
45x10
45+2 chain 4x10

Donkey calf-
135 5x15
__________________
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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  #1458  
Old 11-25-2009, 02:58 PM
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Nice bench PR.

Any advice on the GHR's? How did you work up to 10 reps? That is awesome. I am having trouble progressing on them, I can't even add 1 rep.
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  #1459  
Old 11-25-2009, 11:04 PM
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superbilt superbilt is offline
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Quote:
Originally Posted by Commander View Post
Nice bench PR.

Any advice on the GHR's? How did you work up to 10 reps? That is awesome. I am having trouble progressing on them, I can't even add 1 rep.
Thanks.

My advice would be to just do them. Take 3-4 seconds on the negative and then pushoff as little as possible. I still use a little push on most reps.
__________________
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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  #1460  
Old 11-25-2009, 11:07 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: 4,112
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11/25/09 Log

Log Press-
55x8
97x5
127x5
147x5
172x5
192x9 (ties pr)

Seated bb milt-
125x10
130x10
135x10
140x10
145x10

Pullups (ng)
35x5
50x5
65x8

Chest supp bb rows-
145x12
150x12

Lying db exts + mini band-
55x12
60x12
60x12

Db hammer curls-
60x10
65x9
65x10

*Using 5-3-1 method to make it simple and to gain progress. My schedule changes again next week to a different shift (midnights) and days off so I gotta change my lifting days hopefully I can keep that schedule for all of December.
__________________
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

Last edited by superbilt; 11-25-2009 at 11:09 PM.
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