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  #1751  
Old 10-17-2010, 08:33 PM
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10/17/10 ME Upper

Log Clean and Press-
55x8
107x5
147x3
177x3
202x1
212x3
222x3 (pr)
http://www.youtube.com/watch?v=_IhINJX3tJM

Inc Cg Bench-
140x5
180x5
210x5
235x5
255x5

Db rows-
120x6
145x6
165x6 (straps)

BB upright row-
120x8
130x8
140x8

Elbows out ext-
50x12
55x12
60x12

Db alt curls-
60x6
65x6
65x6

BTB wrist-
190x10
200x10
210x10

Band pushdown-
purple x 100rep 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

Last edited by superbilt; 10-19-2010 at 01:15 AM.
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  #1752  
Old 10-19-2010, 01:17 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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10/18/10 Squat 1s

Squat-
140x5
215x3
280x1
330x1
370x1
410x2
440x1
440x1

SSQ squat-
155x5
205x5
245x3
275x5

GHR-
10
1 chain x 10
1 chain x 10

BB rollout-
90x10
90x10
90x10
90x10

Donkey calf-
90x12
135x12
135x12 + stair calf bw x 20

*Not too shaby.
__________________
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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  #1753  
Old 10-21-2010, 12:09 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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10/20/10 Bench 1s

Bench-
50x10
100x5
140x5
180x5
215x3
250x3
280x1
310x3
Reverse band- (green)
320x2
360x1

Inc Bench with chains-
140x10
145x10
150x10
150x10
150x10

Db rows-
100x10
105x10
110x10
115x10
120x10

Dec pushup on bb-
21
20
20

BB curls-
70x10
75x10
80x10
85x10
90x10

*Considering my best is 310x7 and I only got 310x3 because of my stupid shoulder the workout was ok.
__________________
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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  #1754  
Old 10-22-2010, 08:23 PM
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10/22/10 DL 1s

DL-
140x5
230x5
330x3
410x1
460x1
510x3

SSQ strict goodmorning-
135x10
135x10
140x10
140x10
140x10

HLR-
12
12
12
10
10

Farmers shrugs-
230x10
230x10
230x10
230x10
230x15

Prowler-
275x4x60ft

Sled backwards-
275x2x60ft

*Not bad today. Still been awhile since I hit any DL pr but today 510 was fast. Somehow I managed to pull my outer left lat. Good thing next week is a deload.
__________________
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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  #1755  
Old 10-24-2010, 05:36 PM
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10/24/10 LOG 5s partial deload

Log-
55x10
107x5
147x5
182x5
207x7

Inc Bench-
140x5
190x5
230x9

Seated lat pd-
green x 20
green x 20
green x 20

BTB dip-
20
20
20
20

Standing band row-
green x 20
green x 20
green x 20

Standing abs-
Green x 15
Green x 15
Green x 15

Grippers
200x10
200x10
200x10

*I was feeling beat up so I took it easy. Left lat still hurts and pullups were not gonna happen. Hopefully, the high rep band work helps.
__________________
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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  #1756  
Old 10-26-2010, 02:19 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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10/25/10 Squat 5s

Axle-
90x5
110x5
140x5
160x5

Squat-
140x5
200x5
245x5
285x3
330x1
375x1 (add belt + wraps)
415x1
375x5

Goodmorning (sl)
140x5
190x5
230x5
250x5

GHR-
10
10
10

Kneeling ab pd-
g x 12
g x 12
g x 12

*still taking it easy.
__________________
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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  #1757  
Old 10-28-2010, 02:11 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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10/27/10 Inc Bench 5s

Inc Bench-
55x10
100x8
140x5
180x5
210x5
240x6
270x1

CG bench-
180+chains x 10
190+chains x 10
200+chains x 10

Seated band row-
g x 20
g x 20
g x 20

Dec pushups-
mini x 15
purple x 11
purple x 12

Hammer bar curls-
100x10
110x10
120x10

*Today was a good day because we finally become homeowners after many months of waiting. Decided to do Inclines for awhile and give my shoulder some rest from heavy benching. My left lat is still jacked up so any weighted rows or pullups are still a no-no.
__________________
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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  #1758  
Old 10-29-2010, 11:40 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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10/29/10 DL deload

Seated Box Jump-
3x3

DE DL-
280+chains 6x1

Db snatch (thick)-
55x3
65x3
75x3

Dragon Flags-
12
12
12

Hill Sprints-
3

*Feeling beat up and week and needed to deload. I need to stick to the program and deload for real every 4th week.
__________________
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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  #1759  
Old 10-31-2010, 11:42 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: 4,133
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10/31/10 Log 3s wk1 3-5-1

Log (clean 1st)
55x10
107x5
137x5
162x3
187x3
207x3
232x1
214x6

Log strict press-
167x5
172x5
177x5

Inverted body row-
bw x 10
bw x 10
bw x 10

Db ext-
55+mini x 12
60+mini x 12
65+mini x 15

Thick db hammer curls/Plate oh press/Kneeling lat pd-
55x10/45x12/g x 15
55x10/45x15/g x 20
55x10/45x15/g x 20

*woke up with a headache and it finally went away during the workout. I am switching to 3-5-1 with singles on 3 and 1 weeks instead of 5-3-1 because it has been recommended to me for enhanced recovery and I can get a feel for heavy singles. My calves were really sore today lol from all the painting I did yesterday.
__________________
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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  #1760  
Old 11-02-2010, 01:18 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: 4,133
Default

11/1/10 Squats 3s

Axle Clean-
90x3
140x3
160x3
180x4

Squat-
140x5
220x3
270x3
310x3
360x2
400x1 (add belt + wraps)
445x1
490x1 (10 lb pr)
505x 1/2 squat

Sandbag load-
175x2
175x3

SSQ Stepup-(18 inch)
155x6
175x6
195x6

Standing ab pd/knee outs/1 leg plank-
g x 15/ mini x 15/ 30sec
g x 15/ mini x 15/ 30sec
g x 16/ mini x 15/ 40sec

Spints- 6 x

* I had the right focus and attitude today and nailed a nice squat pr. Today was supposed to be 395x3+ but I felt strong and took advantage of it. Hopefully, my lat heals soon so I can start killing deadlifts again.
__________________
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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