The return of Superbilt

[superbilt]

10/2/05 chest/traps
bench-260*5,5,4
incline db-90*6,6
dips-80*6,6
hs bench-310*9,7
flyes-45*12, 50*12
cable fyles-40*16
pec dec-140*12

bb shrugs-320*6,5, 15! (its amazing what straps can do)
bhb shrugs-285*9, 295*3
machine shrugs-330*14, 350*13

grip machine-125*15

25pu

[superbilt]

10/4/05 legs
squats-325*6,4,4
sldl-265*6,4
leg press-625*8,8
leg curl-13*10, 14*6
leg ext-14*12,15*12

standing calf-17*10, 18*9, 19*8
leg press calf-690*12, 700*12, 710*12
seated calf-185*13,15

25pu/55fk/50crunches

*lacked energy today

[superbilt]

10/5/05 shoulders/abs
db milt press-80*6,6
1 arm side lateral-50*8,8
rear laterals-45*8,8
hs machine press-180*8,8

weighted pd-12*10, 13*7,7
machine crunch-14*10,10
oblique hypers-35*10,12
machine crunch-9*30/leg raises-25

treadmill 5 mins
6/7/8/7/6

30second neck bridge
30pu/55fk/50crunches/10ab wheel

[superbilt]

10/6/05 tris/bis
cg lockouts-285*8, 295*8
bb curls-115*7,6
skullcrushers-95*8,8
db curls-50*8,7
1 overhead db-45*10, 50*7
hammer curls-45*8, 50*6
tri bar pushdown-12*10,10
cable curls-11*10,8
overhead tri pully-6*13

*5mins elliptical
30 diamonds/55fks/50crunches

[superbilt]

10/7/06 legs/traps/abs/calves/lower back
dl-365*3, 370*3, 375*3, 380*3, 385*3 (strapped)
leg press-625*6,6,6
bb shrugs-365*8, 370*8,8 (strapped)
1 leg curl-140*6,6,6
standing calf-19*10,10,10
weighted pulldown-12*12,12,12
db shrugs-110*12,11,10
incline calf-230*20,20,16 (light tri pushdown in between 5*15,15)
lower back machine/ab crunch machine-6*30/9*30, 8*25/10*25, 9*20/11*20

10mins treadmill 1.08miles
30pu/55fk/50crunch

*by george i think i got it. i think i finally made a routine i like and can stick to for 4 weeks i hope i didnt just jinx it

[superbilt]

10/8/05 upper body 1
load
bench-260*3,3,3 265*2,2
bb rows-205*3,3,3 315*2,2
incline db-90*5,5,5
lat pd(big plates)-13*5,5,5
db milt-75*5,5,5
bb curls-115*5,5,5
dec cd bench-205*5,5,5

pump
pec dec-140*12,10,8
seated cable rows (wide grip)-130*12,11,10
hs milt press-140*12,10,8
hs preacher-55*12, 57.5*10, 60*8
rope pushdown-11*12,8 10*8
grip machine-90*16 125*12,10

7mins bike

20pu/5wide/5diamond/50fks/50crunches

[superbilt]

10/10/05 shoulders/traps
seated military press-175*6,5
hs milt press-230*6,5
side laterals-50*6,6
rear laterals-50*6,6

bb shrugs-385*7, 395*6, 405*6
db shrugs-130*6,6
hs shrugs-450*6

neck machine (toback)-5*15
side-4*12

10mins elliptical

20elevated pushups/55fks/50cru

[superbilt]

10/11/05 back
dl-375*5,5
db rows-110*6
v-bar pulldown-16*6, 17*6
t-bar rows-135*6,145*6

10mins treadmill
20pushups

[Adam Knowlden]

[ QUOTE ]
*by george i think i got it. i think i finally made a routine i like and can stick to for 4 weeks i hope i didnt just jinx it


[/ QUOTE ]

LOL [img]/forum/images/graemlins/grin.gif[/img]

[ QUOTE ]
neck machine (toback)-5*15
side-4*12

[/ QUOTE ]

Brutal neck routine! [img]/forum/images/graemlins/shocked.gif[/img]

[superbilt]

yeah i jinxed it lol. im doing low-medium volume/high intensity

bis/abs/forearms

bb curls-115*6, 125*4
db curls-50*6, 55*3.5
hammer curls-50*6
cg cable curls-12*6

weighted pd-13*12, 14*8
standing pd-11*12, 12*12
side bends-80*12, 85*12

bb wrist curls-165*9, 170*9
db wrist-60*9, 65*10
grip machine-160*8,8

10mins treadmill

25pu/55fks/50 crunches

*not in the cardio shape i was in the summer. thats what happens when u slack on it. so now im gonna do 10mins a day to get some back while still being able to gain size and strength.