The return of Superbilt

[superbilt]

1/5/05 shoulders/traps/forearms

push milt press-175*5,5
hs milt-270*5,5
1 arm side laterals-60*6,6
rear laterals-60*6,6
front db raises-35*12, 40*9

bb shrugs-500*6,6
bhb shrugs-405*6, 415*6
hs shrugs-520*10, 560*8

db static holds-110*30s, 25s
bb wrist-215*8, 220*7
bhb wrist-165*10,10
grip machine-170*15

cardio alt 8.0 and 4.0 for 2 mins each 20mins total

30pu

[superbilt]

1/6/06 haha got the year right. quads/abs/bis/calves

squats-440*1, 315*3
leg press-690*6, 695*5
leg ext-18*11, 19*8

ab crunch machine-16*10, 17*8
hlr-17, 15

alt db curl-60*6,4
hammer-35*12, 40*10
1 arm preacher-35*8

standing calf-19*12,10
leg press calf-500*20,20

dec stitup with twist-20,18

[superbilt]

1/8/06 chest focuses with tri and front delt work

bench-280*1, 285*1 250*3
dips-105*6,6
inc db-95*7,7
flat hs-325*7,6
inc db flyes-40*12, 45*10

skullcrushers-bar+85*7
overhead seated-b+85*10
overhead rope ext-7*12, 8*10 (big plates)

front db raise-40*10 supersetted with 45lb plate*10

cardio 20mins

16clap pushups+4reg

*i think i should shift my focuse to a little bit lighter weight for higher reps because i think im starting to plateau. a few weeks of hypertrophy focused training should jump start my strength.

[superbilt]

1/9/06 back/abs/bis/forearms

bb rows-205810,210*9,215*8
t-bar row-170*6,6
hs row-180*12, 200*11
seated cable row-18*9
hs shrugs-470*12, 490*12, 510*12
rear pec dec-80*12, 90*11

ab pd (face away)-10*12, 11*12, 12*8
ab crunch machine-12*15, 13*13
db side bends-70*12, 75*12

1 arm preacher curl-35*10,10
cable curls-8*12, 9*11

bb wrist-205*12,12
bhb wrist-170*12, 175*12
one arm db wrist over bench-30*20

20mins cardio fast intervals

30pu

[superbilt]

1/11/06 hams/tris/calves

sldl-225*10, 230*10, 235*10
1 leg curl-120*9,9
seated leg curl-80*12

dec cg bench-190*10, 200*8
overhead bb ext-115*12, 120*10
bar pushdown-14*8, 12*12
1 arm db skullcrusher-35*7,7
kickbacks-35*12,12

smith machine calf raise-270*12, 290*12
leg press calf-580*15, 605*15
seated calf-150*13, 160*15
inc calf-360*10

*20mins cardio

20diamond/10reg/5wide

[superbilt]

1/12/05 lats/traps/bis/forearms

pullups-12,10,10
lat pd-15*10,8
v-bar-14*8

bb shrugs-365*10, 385*10, 405*9
bhb shrug-365*10,10

bb curl-95*12, 105*9
alt db curl-35*9,9
hammer curl-40*12, 45*8
inc db curl-30*12, 35*7

dbs tatic- 100x30s
db wrist-40*15, 45*14
grip machine-180*12, 190*10

[superbilt]

1/14/06 chest/tris
load

bench-265*3,3
inc bb (3/4 reps)- 205*6, 210*6
dips-100*6, 105*4

dec cg bench-210*6, 215*6
overhead bb ext-135*6, 140*6

pump
hs bench-290*12, 295*8
inc flyes-45*12,11
skullcrushers-b+70*10,10
pushdown-12*11,10
pec dec-120*12, 130*10
overhead rope ext-8*12,9

50 dec situps/20hlr raises/20 oblique hyper

25mins cardio

30pushups

*i decided to go to a load and pump workout. its a 4 day split which ill use my instincts to take off days.

[superbilt]

1/15/06 back/bis/forearms

load

bb rows-250*5, 255*5
weighted pullups- 50*6,6
db rows-110*6, 115*6

bb curls-120*6, 125*6
hammer curls- 60*6, 65*4

pump

lat pd-15*11, 15+p*10
t-bar-155*9,9
alt db curls-40*10,8
1 arm preacher-35*12, 40*9
face pulls- 10*12, 11*12
1 arm cable curl-4*12, 5*10

static db hold-110*31s, 30s
bb wrist- 215*8,8
bhb wrist- 175*10,10
grip machine- 180*12, 190*10

abs
20 inc leg raise/ 50staning crunch 7plate/20 side pushdown 5plate/ 20 hypers

30 pu

[superbilt]

1/16/06 shoulders/traps

load
push press-175*6, 180*4
db press-70*6, 75*6
1 arm db side lat-60*6,6

bb shrugs-500*6,6
bhb shrugs-415*6, 420*6

pump
front db raises-40*10,10
side laterals-35*12, 40*10
rear laterals-35*12, 40*10
hs shrugs-520*12, 540*12
db shrugs-115*10,12

abs
ab wheel*10/crunches on half swiss ball*20/100fks/crunches on swiss ball holding 45lb plate *12/20 leg raises/oblique pd to sides (standing)5*20

cardio 25mins

[superbilt]

1/18/06 chest/tris
load
bench- 265*3.5, 270*1, 250*2 (this sucks)
inc db-100*6,6
flat db-100*6, 105*6

partial cg bench-245*6,6
overhead bb ext- 140*6, 145*5

pump
hs bench- 300*10, 305*8
inc flyes-50*12, 55*10

pushdowns-13*12, 14*8
overhead rop ext-9*12, 10*10

cardio
5mins walking at 4
5mins running from 7-7.8
4mins cooldown

15clapping pushups
10reg

abs