The return of Superbilt - Page 205 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #2041  
Old 10-13-2011, 12:03 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/12/11 Bench 1s

Plate chest throw-
10x5

Bench-
50x8
100x5
140x5
190x3
225x3
255x3
290x2
325x3 (pr)
345x1
http://www.youtube.com/watch?v=5YoSbJTA0cU

Db row-
130x6
140x6
150x6

Inc cg-
180x8
200x8
220x8

Db hammer curl-
60x8
65x8
70x8

Elbows out ext-
50x12
55x12
55x13

BB upright row-
100x10
105x10
105x10

Plate walk-
45x5x100ft

*One of the best benching days in along time.
__________________
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
  #2042  
Old 10-15-2011, 07:14 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/14/11 DL 1s

Snatch-
50x3
100x3
100x3
100x3

DL-
140x5
240x4
340x3
395x3
445x2
495x3 (belt)
525x1

Farmers walks-
205s x 50ft
225s x 50ft
255s x 50ft
280s x 50ft (pr)

HLR-
11
11
11
11

Db swing- (10 sec rest in between sets)
45x10-9-8-7-6-5-4-3-2-1

*pretty good day.
__________________
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
  #2043  
Old 10-16-2011, 05:57 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/16/11 DE Bench/Log 1s

Speed bench-
50x10
100x5,3
150x6x3

Log-
55x5
107x5
147x5
172x3
197x3
217x2
242x4 (ties pr)

Pullup- (ng)
bw x 5
30x5x5

Jm press-
140x6
160x6
180x6
200x6

Facepull-
gx20
gx20
gx20

Plate soccer throw/Sled row-
10x3/140x50ft
10x3/140x50ft
10x3/140x50ft

*Making some changes to spark new progress. Also, making an effort to do some kind of conditioning at the end of every workout to get more awesome.
__________________
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
  #2044  
Old 10-17-2011, 01:50 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,330
Default

Quote:
Originally Posted by superbilt View Post
*Making some changes to spark new progress. Also, making an effort to do some kind of conditioning at the end of every workout to get more awesome.
Love it.

When you talk like that you sound like Jim Wendler....that's a compliment of course.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2045  
Old 10-17-2011, 11:51 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

Quote:
Originally Posted by Commander View Post
Love it.

When you talk like that you sound like Jim Wendler....that's a compliment of course.
LOL he might put a trademark on the word awesome soon.
I am looking to become a cyborg.
__________________
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
  #2046  
Old 10-17-2011, 11:55 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/17/11 Squat 3/5/1 3s

Squat-
140x5
190x5
250x3
310x3
350x3
400x3 (belt + wraps)
430x1
430+40lb x 1

RDL-
230x8
250x8
270x8
290x8

GHR-
10
10
10

BB rollout-
120x10
130+2 chain x 10
140+2 chain x 10
150+2 chain x 10

Seated Plate twist-
10x10
10x10
10x12

Snatch/Sled backward-(max rest of 20 secs)
100x2/180x50ft x 6 sets

*Good strong day. The snatch/sled backward is just another crazy demented conditioning finisher that destroyed the remaining nonfatgiued muscle fibers and heart.
__________________
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
  #2047  
Old 10-20-2011, 12:21 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/19/11 Bench 3s 3/5/1

Bench-
100x8
100x5
140x5
180x5
215x3
245x3
280x3
312x3
325x1
325+40lbs chain x 1

Db tricep rolling ext-
40x10
40x10
40x10
45x10
45x10

Db row-
135x6
155x6 (nonstrap pr)
105x20 (pr)

Upright row-
100x10
105x10
110x10

Db pinwheel curl-
40x10
45x10
45x10

Box squat/Pullups/Pushups- (10 sec rest between circuit)
10/5/10
10/5/10
10/5/10
10/5/10
10/5/10

*Its gonna hurt anyway mine as well MAN UP! The changes I have made are so far so good.
__________________
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
  #2048  
Old 10-22-2011, 01:05 AM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/21/11 DL 3s 3/5/1

DL-
140x5
230x4
320x3
370x3
425x1
480x3 (belt)
510x1
510+40lb chain x 1

Sled backward-
185x50ft
230x50ft
275x50ft
320x50ft
345x50ft
370x50ft

HLR-
12
12
12
12

Db swing-
75x8
80x8
85x8

Plank-
1 chain x 60sec
2 chain x 60sec
2 chain x 60sec

*This workout is dedicated to SSG J. Oliveira a true American hero and and an even better person. I am lucky to have known you and trained with you. SSG. Oliveria was the true definition of a soldier and everyone that ever met him knew him for the great person he was. He served on a rescue mission during Hurrican Katrina three tours of duty, Gitmo, Iraq, and lastly Afghanistan. Hey Oliveira I will never forget the time I spent with you and during annual training the time after training we went to go do pullups on the pole on the woods that we had to move a chow table to reach lol. This was the kind of dedicated solider he was always trying to get 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
Reply With Quote
  #2049  
Old 10-23-2011, 07:18 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/23/11 Log 3/5/1 3s

Plate soccer throw-
10x4

Log-
55x8
107x5
132x5
157x3
187x3
212x3
237x3
252x1
252+40lbs chain x 0 (made clean missed press halfway)

Pullups (ng)-
bw x 5
35x5
35x5
35x5
35x5
35x5

Circus db press-(2 inch)
65x5
70x5
75x5

Jm press/face pull-
140x8/gx20
160x8/gx20
180x8/gx20
200x8/gx20

Hang Snatch/decline diamond pushup-(5 sec rest after)
105x2/bw x 5 x 5 rounds

*Not bad today. I would have liked to hit the 252+40lb chain log press but I didn't have it today. It would have been a nice pr though.
__________________
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
  #2050  
Old 10-24-2011, 11:10 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,025
Default

10/24/11 Squat 5s

Jump over bench0
3x3

Squat-
100x5
140x5
190x3
240x3
290x4
335x3
380x5 (belt + wraps)

SSq squat-
155x5
205x5
235x5

GHR-
12
12
12

BB rollout-
130+2 chain x 10
140+2 chain x 10
150+2 chain x 12

Seated twist-
20x12
20x12
25x12

Sled forward-(grass)
140x3x100ft

*Pretty good today.
__________________
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
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 08:32 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.