The return of Superbilt - Page 19 - ABCbodybuilding

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  #181  
Old 11-27-2005, 09:37 PM
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Default Re: The return of Superbilt

11/27/05 upper body
1)bench-250*5, 255*4,3
2)bb rows-245*5, 250*4,3
3) incline db-95*5,4,3
4)t-bar-150*5, 155*4, 160*3
5)milt press-155*5,4 160*3
6a)bb curl-115*5,4,3 (felt good)
6b)-cg bench-225*5,4,3

7)standing cable fly-50*12,10 60*8
8)seated cable rows-140*12,10 150*8
9)seated side lateral-25*12,10,8
10a)1 arm preacher-30*12,10,8
10b)1 arm overhead ext-30*12,10,8

10mins treadmill
5mins at 6
1min at 4
1min at 10
1min at 4
1min at 10

20pu
1min at 4

*9.5 out of 10. all objectives met. everything went according to plan as well as some exercises went better.
__________________
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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  #182  
Old 11-29-2005, 11:23 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

11/29/05 squat/lower body
1) squats-320*5, 335*4, 345*3
2) sldl-245*5, 255*4, 260*3
3) power cleans-135*5, 155*4, 165*3
4a) seated crunch-12*12, 13*10, 14*8
4b) leg press calf-600*12, 620*10, 640*8
5) static db hold-100*45sec 45 sec

6)leg ext-12*15, 13*12, 14*10
7) seated leg curl-55*15, 65*12, 75*10
8)hs shrug-360*15, 380*12, 400*10
9)dec twist situp_20,20,14
10) standing calf-10*20,20,20
11) grip machine-90*20,110*20,120*20

3mins stairmaster (machine was acting weird)
7mins treadmill 4 ele 4

6 thick pullups
20 pushups
50 fks

9.8 out of 10. really good workout. everything felt pretty light today. my squats are definately shooting back up fast.
__________________
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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  #183  
Old 12-01-2005, 01:28 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

11/30/05 upper body

strength
1)incline bench-210*5,4,3
2)lat pd-12*5,13*4,14*3
3)flat db-100*5,5
4)v-bar pd-13*5,5
5)overhead bb tri-115*6,125*5, 130*4
6)alt db-50*6,5,4
7)side lateral-50*5,5,5

u got to pump it up
a1)db fylers-50*12,10
a2)double db rows-50*12,10
b1)tri pushdown-11*12,10
b2)cable curl-9*12,10
c) rope front raises-7*10,8

seated calf-110*12, 130*10, 150*8

cardio- 20mins
5 at 6
10 mins alt between 4 and 9 for 1 min each
5 mins from 4-3.2

3x20 pu

*awesome workout. 9.8 i was strong and i my upper body was about to explode from the pump at the end. my cardio conditioning is improving too. i am gonna workout 5x a week now alt between upper and lower . i cant stay away from the gym lol i love it too much
__________________
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
  #184  
Old 12-02-2005, 09:02 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

12/1/05 dl lower body
load
dl-410*5, 415*4, 420*3
leg press-620*5, 630*5, 655*3
bb shrugs-455*4,5 465*5
ab pd-15*12,9,8
bhb shrug-295*7(unstrapped)12, 305*12 (strapped)
seated leg curl-75*15, 85*12, 95*10
bb wrist-165*12, 170*10, 175*8

pump
dec situp-L5x20,L6x20,L6x17 supersetted with
bhb wrist-115*20,20,17

standing calf-11x20,20,20
triset-abpd 7x50,fks50,crunch-50

5mins at 6
10mins at 4 ele 4
5mins from 4-3.2

*good workout. deadlifts were awesome. 9.6 out of 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
Reply With Quote
  #185  
Old 12-02-2005, 09:11 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

12/2/05 upperbody
cg bench-230*5, 235*4, 240*3
pullups-45*5,4,3
hs bench-360*5, 365*4, 375*3
db row-110*5, 115*4,3
push press-13585, 145*4, 155*3
hammer curl-55*5,4 60*3 (never thoughted id use that weight lol)
dips-90*5,4,3 (yeah)

pec dec-120*12, 130*11 (too easy)
standing pd-9*12, 100*10
seated face ext-45*12,10 supersetted with
seated inc db curls-35*12,10 (the brutality)
hs calf-270*12,12,12
L-lateral-30*12, 35*10

cardio 20 mins
5mins at 6
2mins at 4
2mins at 8.5
2mins at 4
1min at 9
1min at 4
1min at 9.5
1min at 4
1min at 6
4mins from 4-3

3x15 diamond pushups (minimal rest)

*awesome workout. strong on everything even though ive worked out 4 days in a row and 5 out of the last 6. i love this current split. the pump was amazing today. i looked big and ripped in the mirror. i thought my shirt was gonna explode lol. tommorow is an off day from lifting.
__________________
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
  #186  
Old 12-06-2005, 09:46 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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Posts: 4,132
Default Re: The return of Superbilt

12/4/05 lower body
squats-345*5, 350*4, 355*3
sldl-260*5, 265*4, 270*3
power cleans-165*5, 170*4, 175*3 ( i scare ppl with these)
seated ab-14*12,10 15*8
static db hold-105*45sec, 45sec (i weird ppl out with these)
leg press calf-400*20,20,20
leg ext-15*15,12 16*10
hs shrug-400*15,12 420*10
grip machine-120*20, 130*20, 135*20

*11mins treadmill
3mins at 6
3mins at 4 ele 4
1min at 6 ele 5
2mins at 4ele 4
1min at 6 ele 5
1min at 4 ele 4

* good workout. 9 out of 10. i had some trouble goin deep enough on my squats in the warmup. i went deeper as the sets went by tho. somedays its easy to go deep enough some days it isnt. imma up the cardio to 30mins postworkout for the rest of this week cuz i need to lose a few lbs to fit better into my class a suit for the weekend. also im gonna train abs without weight everyday later in the day as an expirement my gf got me interested in. oh yeah and how bout that ealges game last night i drove all the way to philly in the snow to watch them get killed 42-0 worse game ever im still mad
__________________
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
  #187  
Old 12-08-2005, 02:58 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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Posts: 4,132
Default Re: The return of Superbilt

correction the last workout was 12/6

this is 12/4 i forgot to post it
1)bench-255*4,4 260*3
2)bb rows-250*5,4 255*3
3)inc db-100*5,4
4)t-bar 160*5 165*5
5) milt press-160*5,4 165*3
6a) bb curl-120*5,4,3
6b)overhead bb ext-115*5, 120*4,4

7) stand cable fly-60*12, 70*10
8) seated cable row-150*12,10
9) seated side lateral-30*10,8
10a) 1 arm preacher-35*11, 10
10b) 1 arm overhead db- 35*12,12

11) standing calf-15*12,10,8

cardio dont remember what it was lol

*good workout 8.5 out of 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
Reply With Quote
  #188  
Old 12-08-2005, 03:04 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: 4,132
Default Re: The return of Superbilt

12/7/05 upper body 2
incline bench-215*4,3, 220*3
lat pd-14*5,4 15*3
flat db-105*5,5
v-bar pd-14*5,4
db lateral-55*5,5,5
alt db curl-55*5,4,3
overhead tri ext-135*6, 140*5, 145*4

a1) db flyes-55*12,10
a2) db rows-55*12,10
b1) rope pushdown-12*8, 11*10 (diff machine then last week)
b2)cable curl-10*12, 11*10
c)front rope raise-8*8 (burnt)
d) seated calf raise-150*12,10,8

*5mins alt 10.0 and 6
5mins walking at 4

10clap pushups+10reg

*good workout 9 out of 10. i wanted to do better on incline bench but its ok. next week im changing my routine i just got 2 more workouts left this week. next week im start my destruction of my body. i cant wait. each muscle is gonna get trained 2x a week but the intensity will go up from harcore to torture.
__________________
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
  #189  
Old 12-09-2005, 05:35 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: 4,132
Default Re: The return of Superbilt

12/8/05 dl day
dl-420*5,3 425*3 (pain set in i new i was done)
seated leg curl-90*13,10,8

*i have a horrbile pain in the left side of my lower back i messed it up deadlifting. the pain was so bad it took 15 mins to get out of bed. i'm using a heating pad on it as much as posssible and a hot shower directly on it.
__________________
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
  #190  
Old 12-13-2005, 01:47 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: 4,132
Default Re: The return of Superbilt

12/12/05 chest day

back is healed thank god.

bench- 275x1 245x6 280x1 250x5
dips-90*6,6,6
flat hs bench-300x10,7
standing calf-16x12,10,8
inc db-80*8,7
flyes-55x8,8
pec dec-140*10, 130*9

cardio- 25mins treadmill
5mins at 6
2min at 4
3min at 7
2min at 4
2min at 8
2min at 4
1min at 9
2min at 4
1min at 10
2min at 4
1min at 3.7
1min at 3.4
1min at 3.1

2sets of 10 clap pushups
50 legs up crunches
__________________
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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