The return of Superbilt - Page 156 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1551  
Old 02-10-2010, 01:09 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,150
Default

2/9/10 DL 3/5/1 Wv 4 Week 1

DL-
145x5
235x5
325x3
395x2
445x1
495x4
535x1

Deficit DL (2 inches dynamic effort 10 sec rest)
345+chains x 8 x 1

BB shrugs-
415x10
435x10
455x10

DB swings-
105x8
110x8
115x8

Standing ab pd-
Green x 4 x 15

Seated calf (triple drop set)
180x50/135x50/90x50/45x50

BHB wrist-
235x10
255x10
260x10

*Back to 5/3/1 lol. This time I am doing 3/5/1 and throwing in some heavy singles on certain lifts on the 3 and 1 weeks. 535 felt pretty light I coulda doubled it. I had another rep on 495 too.
__________________
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
  #1552  
Old 02-10-2010, 10:32 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,150
Default

2/10/2010 Bench Day 3s

Bench-
105x5
145x5
195x5
235x3
260x3
285x3
310x5 (easy)
335x1
365x1 (pr)
http://www.youtube.com/watch?v=XXvARcjVqgM

Inc CG Bench-
235x5
250x5
265x5 (pr)

BB rows-
235x10
255x10
275x10
295x10
315x10

Tribar lying exts (past head)-
90x10
95x10
100x10

Alt db curls-
50x8,8,8

Face pulls-
Green x 20, 20, 21

Grippers-
150x5,5,6

Tabata (4min)
Pushups/Jumping Jacks/Stand ab pd/ Mountain climbers

*10 out of 10 today. Finally got the 365 bench and it was pretty easy, but I promised myself I would stop there today because I was not supposed to even go that high. If I was fresh I would have went higher but my shoulders/tris are still sore from two days ago and this is my 4th straight day of lifting. It is snowing like crazy here today so I made a video of today's workout highlights.
__________________
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
  #1553  
Old 02-11-2010, 01:20 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,549
Default

Great pr on bench, who's the spotter?
__________________

James 1:16-17 ESV
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
Reply With Quote
  #1554  
Old 02-12-2010, 08:46 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,150
Default

Thanks. That is my skinny little bro.
__________________
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
  #1555  
Old 02-12-2010, 08:49 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,150
Default

2/12/10 Squat

Squat (high bar)-
145x5
215x5
275x3
315x3
355x3
395x3 (belt) (high bar pr)
425x1

Goodmornings (stiff leg)-
235x5
255x5
275x5

SSQ Stepups-
205x8
210x8

GHR-
10
10

SSQ standing calf-
385x10
395x10
405x12

Donkey calf-
150x20,20,20

HLR-
12
12
12

Hello Legs circuit (nonstop) (1 min rest between circuits)
ssq squat-65x25/75x25
rdl-55x25/65x25
standing calf-bw x 25/ bw x 25

*Good day 9 out of 10. Just did the minimum on squats but used high bar which I liked. It made more use more legs and less back. The only thing bad about it is it is harder to unrack.
__________________
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
  #1556  
Old 02-13-2010, 12:58 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,549
Default

Quote:
Originally Posted by superbilt View Post
Thanks. That is my skinny little bro.
You gotta bulk him up, have him start chugging a quart of chocolate milk.
__________________

James 1:16-17 ESV
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
Reply With Quote
  #1557  
Old 02-16-2010, 12:36 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,150
Default

Quote:
Originally Posted by Commander View Post
You gotta bulk him up, have him start chugging a quart of chocolate milk.
I tried to get him involved but not too much. He is a bmx kid no interests in weights.
__________________
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
  #1558  
Old 02-16-2010, 12:44 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,150
Default

2/14/10 Bench

Bench-
105x5
145x5
195x5
235x5
265x5
295x5

Inc Bench-
210x8
230x8
250x6

Db flyes-
50x12
55x12

Db bench-
55x16

OH bb ext-
125x8
135x8
145x8

Tri bar lying ext- (past head)
100x10
100x10

Db kikbacks-
40x12
40x12

Pushdowns-
purple band x 50

Legs up crunch-
45x15
45x15
45x15

* I was still sore from wednesday and it showed on benching. Felt very heavy. I weighted 197 on saturday morning lol then I went to PA and my favorite and came back less than 36 hours later and was up to 206 lol. Also, I got engaged at 12:01am on valentines day to my beautiful former gf now fiancee. My uncle also had a small private wedding on valentines day so I have a new aunt and 3 new cousins. We told everyone at their party that night later on so we didn't steal their show. So it was a pretty good weekend for me.
__________________
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
  #1559  
Old 02-16-2010, 12:55 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,150
Default

2/15/10 DE Lower

SSQ box squats (13 inch)-
225 8x2

Farmers DL-
410x5
450x5
490x5 (pr)

DB stepups- (Db weight each hand as always)
50 x 10
55 x 10
55 x 10

Woodchoppers-
45x8
45x8
45x6

BHB bb wrist ss w. plate pinches-
195x12/70x25sec
200x12/70x25sec
205x12/70x25sec

Standing ab pd/band gm/standing calf off stairs-
green x 15/green x 15/bw x 25
green x 16/green x 16/bw x 26
green x 17/green x 17/bw x 30

*Decided to do a westside split for a change and to give my body a break from heavy weights everyday and more variety and also to get into the strongman mindset. I will go back to 5-3-1 eventually because it is great. SSQ squats are always much harder than bb squats because the weight tries to force you forward but I use them to save my shoulders a bit. I did farmers dls to get prepared to do farmers walks again whenever the snow disappears.
__________________
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
  #1560  
Old 02-16-2010, 03:56 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,549
Default

Quote:
Originally Posted by superbilt View Post
Also, I got engaged at 12:01am on valentines day to my beautiful former gf now fiancee.

Congratulations!!!

That's awesome!
__________________

James 1:16-17 ESV
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
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:21 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.