The return of Superbilt - Page 17 - ABCbodybuilding

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  #161  
Old 10-27-2005, 10:31 PM
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Default Re: The return of Superbilt

as i was driving home from class today it went off like a light bulb in my head. what are u doing billy? u know that ur goals are to add more strength and increase muscle mass so why dont u make a workout plan for it? so i decided to do a powerbuilding routine designed by yours truly. I think no i know that it will be successful cuz i can keep the intensity up and the volume is good too. it is 2 on 1 off. bench focused/dl focused/ upperbody mass/squat focused

10/27/05 upperbody muscle building
speed bench-150*2, 170*2, 190*2, 210*2, 230*2
bench-250*5sets of 3
weighted pullups-45*5,5,5
incline hs bench-290*8, 300*8, 310*5
seated cable rows-160*9, 170*8, 180*8 (too easy)
hs milt-250*4, 230*5,5 ( i did this yesterday)
bb curls-bar +90*8, +95*7,6
partial miltpress (for triceps)-200*8, 220*6,6

10mins for elliptical

30pu+5diamonds
__________________
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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  #162  
Old 10-28-2005, 09:21 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Default Re: The return of Superbilt

10/28/05 squat focuses
squat-315 5x3
rack pulls (top of knee)-405*8, 455*6, 475*5
leg press-640*6,6,6
ham curls-13*8, 14*7,6
bb shrugs-405*8, 415*7, 420*6
ab crunch machine-13*12,10,9
standing calf-15*15, 16*15, 17*15
bb wrist-135*15, 145*15, 155*15

extra-
pullups(from pulley machine thick)-7
ab wheel-12

cardio-10mins
6 for 1 min/4 for 1min/7/4/8/4/9/4/10/4

30pu/70fks

*squats felt real good today. next time for rack pulls im gonna set two 45lb plates on the floor so the bar will be at knee level or lower. the rack pins dont go any lower than the top of my knees so i have to improvise. smooth workout overall tho. shrugs went much better than i expected.
__________________
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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  #163  
Old 10-30-2005, 05:03 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

10/30/05 bench focuses
bench-135*5, 175*4, 205*3, 235*2, 255*1 (275*1, 280*1, 285*1)
BB ROWS-230 5sets of 3
dips-85*7, 90*6,6 (well, well, well)
db rows-110*6,6,6
cg partials (lockout)-295*8,8,8
db curls-50*8,7
hammer-50*7
front raises-35*10,10
side-35*10

7mins bike

25diamond pushups
7 thick pullups
70fks

*285 went up really easy today. im going to increase 5lbs every week. dips went better than expected i never have done 90lbs before.
__________________
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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  #164  
Old 11-01-2005, 11:39 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

11/1/05 dl focused
DL-135*7, 225*4, 315*2, 405*1, 435*1, 465*1, 475*not quite
box squat (smith machine)-230 8sets of 2
power cleans-155 5x3
1 leg ham curl-140*6,6,6
db shrugs-120*8,8,8
ab pd-8*15,15 9*12 (big plates)
seated calf raise-190*12,12,12
db wrist-65*10
static-90*45sec
grip machine-115*20

7 pullups
30pushups
70fks

*465 went up easier than expected. next week i'll hit 475 i wasted the effort on 465 i could had 475 if i didn't.
__________________
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
  #165  
Old 11-03-2005, 02:34 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

11/2/05 upperbody
speed bench-155*2, 175*2, 195*2, 215*2, 235*2
bench-255 3x3
bench speed singles-225 3sets of 1
weighted pullups-47.5*5,5,4
incline hs bench-310*8,6 320*5
seated cable rows-180*10, 190*8,7
hs milt-250*6,5,4
bb curls-bar+100*6,5,4
partial milt press (triceps)-230*5,250*7,8

7thick pullups
30pu
70fks

*i am gonna to make a few minor changes in my workout plan and make it a 2day 1 off split with bench/dl off bench/squat
__________________
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
  #166  
Old 11-04-2005, 03:24 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

11/3/05 tris/bis
a1)cg bench-225*6,4
a2)hammer curls-50*8,7

b1)cg partials-300*6,6
b2)db curls-50*6,3

c1)overhead ext-115*6,6
c2)gironda curls-75*8, 85*8

d1)pushdown-11*8, 12*8

e1)1 arm preacher-35*8,6

db twists-35*21,20

*awful workout. i was definately not recovered from yesterday. anyway i decided to switch my workout plan once again but this time if i don't stick with it im going to beat the crap out of myself lol
__________________
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
  #167  
Old 11-04-2005, 10:06 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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Default Re: The return of Superbilt

11/4/05 squat focused
box squat (used bench)-5 singles @ 375
sldl-265*6,5,6
leg ext-140*12,12,12
seated leg curl-90*12, 100*12,12 (last 2 reps were tru pain)
1 leg calf press-200*12,12,12
ab wheel-12,12,12
db side bends-80*10,10,10
bb wrist curls-135*20,16,15

*5mins on bike

catch pullups-5x2 (do one pullup release grip catch urself and explode back up)
gorilla pullups-3x3
30pushups
70fks

*uh huh i love this split already. it has the best of all worlds. powerlifting, bodybuilding, a little olympic lifting, and calestenics at the end. the squats felt good today i went to parellel with not much problem at all. i can't wait to deadlift on tuesday and hit that 475.
__________________
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
  #168  
Old 11-06-2005, 10:11 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

11/6/05 chest

bench-285 5singles (yeah baby too easy)
incline db-90*8,8 95*6
incline hs-320*5,5
flat db flyes with press at end-50*12+3, 12+1
standing flyes-40*12
pec dec-(double drop)-100*12,80*10,60*13

clapping pushups-5.10.10
dips- (slow bw)-8
fascia stretch incline db fly-30lbs*30seconds

5mins ellipitical

*i give this workout a 9 out of 10. i met almost all my goals except on the incline hs i came up a rep shy on both sets. however, my performance on incline db was better than expected. the bench singles were too easy im going up to 290 next week. i forgot how much fun it was to kill one muscle group in a workout.
__________________
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
  #169  
Old 11-07-2005, 09:49 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,022
Default Re: The return of Superbilt

11/7/05 back/bis
bb rows-245 3x3
weighted pullups-45*5,5,5
t-bar rows-135*7, 145*5
bb curls-115*4,4

lat pd-100*12, 120*12
seated cable rows to chin-100*10,10
hammer curls-30*12, 35*12
chins-8

* good workout i give it a 9 out of 10. thats the most i have ever bb rowed. i'd rather have gotten 6 reps on weighted pullups tho. i hate the bb curl and am going to put alt db curls in to replace it. lat pd was too easy. tommorow is legs with dl focus.
__________________
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
  #170  
Old 11-09-2005, 12:24 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,022
Default Re: The return of Superbilt

11/8/05 legs
DEADLIFT-475 (yeahhhhhhh)
box squats (smith machine)-240 8x2
bb shrugs-425*6, 430*6,6
ab pd-11*12, 13*12, 14*12
standing calf-16*12,12

wide leg press-400*10, 490*10
hs shrug-380*12,12
ab crunch machine-10*20, 11*18
seated calf-90*20, 110*20

*9 out of 10. i am loving how my deadlift is increasing. 475 went up rather easy. i knew i had a little audience and i do like the attention lol so i couldn't fail. my lockout is definately my weak point of the lift because i always get the first 2/3s of the movement up fast and explosively but the fight usually happens at the last few inches of the lift. thus why i am doing heavy bb shrugs to help with that.
__________________
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
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