The return of Superbilt

[superbilt]

12/13/05 back/traps/abs
1 weight pullup-45*6, 50*5,5
2bb row-225*6 (unstrapped) 235*6,5 (strapped)
3lat pd-14*10, 15*9
4t-bar- 135*10,9

5seated calf-130*20,20,20

6hs row-180*15, 200*10
7ab pd- 15*10,10,9
8bb shrugs-465*6,5,6
9 bhb shrug-31589, 325*8, 335*8
10 hypers- 15, 10lb x 12,12
11 machine shrug- 430*12, 10
12 hlr -12,12
13 side bends- 80*10,10,10
14 face pull- 8x15, 9x15
15 cable shrug- 9*50

10mins stair master
10mins 4 ele 4
5mins from 4-3.1

25dec situps+12 dec leg raise
20 pu

* good workout 9 out of 10. bb rows coulda been better but they were after pullups so im not complaining.

[superbilt]

12/14/05 delts/abs
milt press- 165*6, 170*4
side laterals-55*6, 60*5
rear delt raise- 45*8, 50*8
hs milt-230*7, 220*7
rope front raise-7*12, 8*8

dec situp with twist-20,14
dec leg raise-20,20
ab crunch machine-10*15,15

incline calf-270*15,15,15

*9 out of 10. my pecs and upper back/traps are really sore today. i still had an effective delts workout tho.

[superbilt]

12/15/05 tris/bis/forearms

cg bench-240*6, 245*5+5partials
bb curl-120*6, 125*6
overhead tri ext-145*6,6
alt db curl-55*6, 60*4
skullcrushers-bar+50*8, bar+70*8
hammer curls-55*8, 60*6
bar pushdown-12*12, 13*8
hs preacher-90*9,7

standing calf-12*20,20,20

bb wrist-175*8, 185*8
bhb wrist-155*12, 160*10
db wrist-35*20, 40*17

*10mins stairmaster from 3-7 2mins each
10mins tredmill
1min at 8 ele5
2min at 4 ele4
1min at 8 ele 5
2min at 4 ele4
1min at 8 ele 5
2min at 4 ele 4
1min at 10-11

12 hanging leg raise
25diamond pushups

*good workout 9 out of 10. considering my upperbody is really sore i still did good.

[superbilt]

12/16/05 legs/abs
squats-355*6, 360*5, 365*4
sldl-275*6, 280*6
leg press-660*4,4

leg ext-16*12, 17*10
leg curl-110*8, 115*7

ab pd to sides-10*12, 11*9
incline crunch-30*10,11
leg raises-15+5, 15+5

leg press calf-430*20,20,20

it doesn't end there

5mins stair master at level 5

still not done

treadmill 15mins (not ur average treadmill workout)
1min at level 10 at elevation 5
2mins at level 4 ele 1
1min at 10 ele 5
2mins at 4 ele 1
30 sec at 10 ele 5
2.5 mins at 4 ele 1
30 sec at 10 ele 5
2.5 at 4 ele 1
30 sec at 10 ele 5
2.5 mins at 4 ele 1

30pu

*my legs were on fire today. i thought there were gonna explode running uphill not to mention the actually lifting. 9.5 out 10.

[superbilt]

12/19/05 chest
bench-255*4, 260*3
dips-95*6, 100*6
incline db-85*8, 90*8
hs bench-310*8,6
stadning calf-17*12,10,8
db flyes-55*12, 60*9

*20mins tredmill
9.0 for 2
4.0 for
4cycles of 8.0 for 2/ 4 for 2

25 dec situps
20 clapping pushups

*8.5 out of 10. could be better

[superbilt]

12/17/05 dl day
DL-475*1
box squats-230 8x2
power cleans-155*3, 160*3,3
leg press- 670*6,680*5
bb shrugs-480*6, 485*6
ab crunch machine-15*10, 16*8
cheat bb curl-135*6,6
static db hold-100*35s, 30s

lat pd-18*8,8
dec situp to side-25lbs*10,8
hammer curls-60*7,5
db twists-45*18,17
seated calf-150*20,20,20

[superbilt]

12/29/05 me bench-
bench-300*1, 305*1 yeah
half bench-250*5,5,5
bb rows-250*4,5
dips-100*6,5
hs milt partials-270*8,8

incline db-90*6,6
seated cable row-18*10,19*7
bar pushdown-14*8, 15*6
rope pull to neck-10*13, 11*12 (big plates)
front db-35*10,10
rope overhead tri-8*12, 9*12

[superbilt]

12/30/05 squat day
squat-425*1, 435*1 (but i dont think i went all the way)
speed dl-250 6 singles
power snatch-135*3, 145*3,3
sldl-285*6, 290*5
bhb shrugs-405*6, 415*6
ab pd to side-12*10,10
bb wrist-205*9, 210*8

1 leg curl-140*6,6
db shrug-100*12, 105*12
hang leg raise17,16
grip machine-135*20, 160*20
leg press calf-485*20,20,20

[superbilt]

speed bench 1/2/05
speed bench-155 8x3
cg bench-240*5
wide-240*3
pause press-225*3
db row-120*6,6
push press-155*6, 160*6 (slight push)
flat hs-310*8, 320*8
t-bar-165*8, 170*6
elbows out ext-45*12, 50*12
1 arm side laterals-40*12,12

[superbilt]

1/3/05 me deadlift

DL-480*1
box squat-235 8x2
power cleans-160 3x3
leg press-680x6, 685x5
bb shrug-490x6, 495x6
alt db curl-60x6,5
ab crunch machine-11x7 (big plate), 16x7 other
static db hold-105x40s,30sec

dec situp to side-25x12,12
lat pd-17x8,19x8 (far machine)
hammer curls-60x7,6
db twists-50x15,15

seated calf-155x20,20,20

10mins stairmaster

20dips
40dec situps
30pu