The return of Superbilt

[superbilt]

1/19/06 speed squat/dl
squat- 310 3x3
dl-255 6x1
leg press-700x5,5,5
bb shrugs-495*7,6,6
sldl-225x8,8,8
dec situp w. 5sec pause at bottom-12,11,10
db side bends-80*12,12
kneeling ab pd-8x20
hypers-10x10,8
bb wrist-205x8,10,10+10sec hold
seated calf-150x12,12,12

5mins ellipitical
30pu

[superbilt]

1/20/06 speed bench

sp bench- 165 8x3
cg dec bench-225*5,5,5
db rows-105*6,6,6
db milt press-60*8,8,8
lat pd-15*8,8,8

hs bench-300*8,8
overhead seat bb ext-b+70*10,10,10
alt db curls-40*8,8,8
db face ext-35*12,12

30pu

[superbilt]

1/23/05 me bench
1/3 top bench-355*1
db bench-105*5,5,5
bb rows-245*6,6,6
hs inc bench-270*8, 290*8
pullups-8,8,8
skullcrushers-b+90*8,8,8
hammer curls-50*8,8,8
v-bar pushdown-13*12,12,10
rope pull to chest-11*12, 12*12,10
front db raise-35*12,12
side laterals-35*12,12

*5mins at 6.0

32pu
30dec situps

[superbilt]

1/24/06 max dl
dl lockouts(slightly above knee)-610*1
box squats-245* 8sets of 2
power cleans-155 3x3
hs leg press-290*8, 380*8, 430*8
bhb shrugs-405*8, 415*8, 425*8

ab pd w. 1sec pause at top-13*12,12 13+2smallplate*12
dec situps-3x20
twist standing pd-8*12, 9*12,12
inc hypers-10*12, 12
static bb hold-315*20s, 335*10s, 10s
st calf-18*12, 19*12, 20*12 (they need to build me a new machine)

5mins 4.0 ele 4
32pu

[kryptonian]

Nice workout man

[superbilt]

thank kyrptonian

1/26/06 speed bench

speed bench-165 8x3
dec cg bench-230*5,5,5
db rows-105*8,8,8
db milt press-65*8,8,8
lat pd-16*8,8,8

hs bench-305*8,8,8
overhead seated ext-b+75*10,10,10
alt db curls-45*8,8,8
db face ext-40*12,12

10mins elliptical
32pu

[superbilt]

1/27/06 squat
squat- 320*3,3,3
speed dl-255 6x1
leg press-710*5,5,5
bb shrugs-500*7,7,7
sldl-230*8,8,8

dec situp w 5sec pause at bottom-10lbs*12,12,12
db side bend-85*12,12
kneeling ab pd-9*20
hypers-10lbs*11,10
bb wrist-205*12,12,12+12sec hold
seated calf raise-160*12,12,12
hs grip machine-180*15, 200*10

*10 mins treadmill 6mph at level 3 hill
5mins elliptical

32pu

[superbilt]

1/29/06 me bench day
1/3 bench-360*1
db bench-110*5,5,5
bb rows-250*6,6,6
hs incline-295*8,8
pullups-25lbs*8,8,8
skullcrushers-b+95*8,8,6

hammer curls-55*8,8,8
v-bar pushdown-14*8,10,10
rope pull to chest-13*12,12,12
front db raise-40*12,12
side lateral-40*12,12

10mins treadmill
5mins elliptical

33pu

*i got change it up. i want to concentrate more on compound movements.

[superbilt]

130/06 back/dl day
dl-405 3x3
bb rows-255*5,5
pullups-45*5,5+4partials
t-bar-155*8, 175*8

bb shrugs-500*7, 505*8
bhb shrugs-425*8, 430*8

ab pd-12*12, 14*12, 15*10
db side bends-90*12,12
crunch machine-13*12, 14*12

bb static-325*11s, 11s
bb wrist-225*10,10

10mins at 6.0
5mins walk

33pu

*i changed my dl grip to a normal grip instead of using the under/over. i feel that i am able to power the weight up much easier that way.

[superbilt]

2/1/06 abs/bis/forearms
cable crunch-15*10,10
weighted reverse crunch-10*12, 12*12
seated weighted crunch-6*12, 7*12
db side bend-90*12

bb curls-135*6, 140*5
hammer curls-65*5, 5.5
1 arm preacher-45*6, 50*5,
1 arm preacher partials-55*8

bb wrist-235*8, 240*8
bhb wrist-185*8, 190*7
seated db wrist-40*12

* i love lifting this way.