The return of Superbilt

[Awesome]

[ QUOTE ]
no clappers are when u stand up and clap ur hand in front of u. its an army exercise for punishment. it sounds real easy but after a while it sucks

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It's hard to tell whether they actually get hard, or if he's just trying to make us look stupid! [img]/forum/images/graemlins/grin.gif[/img]

Keep up the good work, man!

[superbilt]

haha thanx

3/29/05 back
dl-280*3,3,3,3,3

my lower back hurt pretty bad after deadlifts i didnt want to push it anymore cuz i hurt my back about amonth ago and i dont want to do it again. i think im gonna take the rest of the week off from lifting cuz my body needs a break. The next week when i join a gym im gonna just destroy myself haha i cant wait. i can get done all my papers i have to write this week and catch up on other work. i'm still gonna do some cardio this week tho cuz i can't not work out or i'll go insane.

[ARK]

Good luck with the papers! Looking foward to seeing more workouts next week.

[superbilt]

thanx man

4/4/05 chest/tri/cardio
bench-205*8,7,6
db bench-60*10,10,10
incline db-50*10,10,12
skull crushers-70*10,10,10
pec dec-100*10,9,7
dips-8,7,6
kickbacks-20*12,12
tri pushdowns-55*15,15 (emphasis the flexing part of the movement slow contraction)

treadmill 20 mins
3mins warmup
repeat 3x (2mins at level 5, 1min at level 9, 2mins at level 4)
2mins cooldown

20pushups/75 flutter kicks
stretch
*pretty good workout i wore out my cuzin after the 1st 9 sets haha.

[superbilt]

4/5/05 back/bi/abs

pullups-8,8,8
chins-8,7,6
db rows-50*10,10,10
lying t-bar-45*10,10,10
lat pulldown-9*8, 7*12
1 arm lat pulldown/row-2*12

bb curls-80*5
db-30*8
bbcurls-70*6
db-27.5*8
hammer-25*8,8
1arm preacher-15*10

ab pulldown-50*20,60*20,20
bench laying leg raises-12,12,12
quad set=
oblique feet up twist crunches-5 each side with 6lb medicine ball
oblique crunch-20
v-ups-10
oblique crunch-20

cardio
treadmill-15mins
5mins at level 7
5mins at level 4 with 3.5 incline
2 mins at level 7
3 mins at level 4
bike-5mins at level 3

*dam dam dam i am sore. my biceps were dead by the time i was done with back and they were buried by the time i finished biceps

[superbilt]

4/6/05
cardio

treadmill 30 mins 3.12 miles
2mins at 4
6 mins at 7
2mins at 4
5 mins at 7.5
2mins at 4
4mins at 8
2mins at 4
2.5mins at 8.5
2mins at 2
1min at 9.5
cooldown

boxing heavy bag
10 jjs
bag
10jjs
rest
bag
10jjs
10pu
bag
10jjs
rest
repeated each 2x for a total of 4rds

10mins bike at level 3

22pu
60fks
stretch

[superbilt]

4/7/05 legs/abs cardio
squats-225*6,6 245*6
half squat on funky calf machine with name idk-90*20, 180*15,15
sitting leg curls-50*15,60*15,15
leg ext-7.5*12,12,12
leg curls-70*12,12,12

abs
crunch machine-50*20,55*20,60*20
hanging straight leg raises+bent=15+5, 15+5, 15+5
oblique ab wheel-7,7,7

calves-
staning calf raise-175*15,15,15
sitted machine-175*15,15,15

cardio
treadmill-10mins jogging .9miles
23 pushups
bag ?mins
75fks
20jjs

25pushups
stretch

*since i joined the gym monday my workouts have been kicking ([---]). i dont know if its the atmosphere, motivation, or both but i am getting good results.

[Trackbunny]

[ QUOTE ]
4/7/05 legs/abs cardio
squats-225*6,6 245*6
half squat on funky calf machine with name idk-90*20, 180*15,15
sitting leg curls-50*15,60*15,15
leg ext-7.5*12,12,12
leg curls-70*12,12,12

abs
crunch machine-50*20,55*20,60*20
hanging straight leg raises+bent=15+5, 15+5, 15+5
oblique ab wheel-7,7,7

calves-
staning calf raise-175*15,15,15
sitted machine-175*15,15,15

cardio
treadmill-10mins jogging .9miles
23 pushups
bag ?mins
75fks
20jjs

25pushups
stretch

*since i joined the gym monday my workouts have been kicking ([---]). i dont know if its the atmosphere, motivation, or both but i am getting good results.

[/ QUOTE ]

<font color="magenta">I like your leg workout. Good squat numbers. However your leg curl and leg ext are fairly low compared to your squat. IMO you are capable of much more [img]/forum/images/graemlins/wink.gif[/img] </font> I'm cheerin for you!

[superbilt]

oh u r very right with the numbers but i didnt mention that on the leg curl and ext i use very slow reps and emphasis the peak contraction of the movement. also i lost a lot and i mean a lot of lowerbody strength from not lifting for almost a year. i'm not worrried tho i will get it back i just have to be careful because my legs grow easily when i lift real heavy and i have to run a lot and i dont need that slowing me down. thanx for the comments trackbunny.

delts/traps/forearms
db milt press-60*8,8,6
shurgs-205*10,10,12
front bd raises-20*12,12,12
db shurgs-65*12,12,12
1arm side lateral db -17.5*12,12,12
seated db shrugs-40*12,12,12
rear laterals-20*10,10,10

bb wristcurls/reverse (superset)-50*25/25

cardio
played basketball a little bit and 5mins on treadmill

24 pushups
76fks (ppl look at me weird when i do fks lol if they only knew)
stretch

[Adam Knowlden]

Good to see you bro!