The return of Superbilt

[superbilt]

2/16/06 chest/delts/tris
bench-255*6, 260*4, 265*3
inc db-105*5.5,4
dips-100*6, 102.5*5
front db raise-40*10,10
seat ext-b+90*10,9
seated side lateral-20*10,10
pushdowns-12*12, 13*10

10mins treadmill

19 clap pushups

[superbilt]

2/17/06 back/traps
DL-425*2, 435*2
bb rows-270*4,5
t-bar rows-190*7, 200*6
pullups-12,10
lat pd-18*6

bb shrugs-525*6, 530*5
bhb shrugs-450*7,7
hs shrugs-560*12, 610*10

35pu

[superbilt]

2/20/06 delts/tris
push press- 190*5, 195*4
dec cg bench-235*6, 240*6+6pts
db milt press-85*5, 80*6
standing overhead bb ext-140*6, 145*5
side laterals-55*8, 60*6
1 arm db ext-50*8, 55*6
front db raises-40*12,12
pushdown-13*12,12

* i really feel that my delts and tris are growing bigger and stronger by this kind of workout plus by training them first in the week. 9.0 out of 10! tommorow is terrible tuesday aka leg day.

[superbilt]

2/21/06 legs
squats-360*4, 315*5
leg press-800*6,6
sldl-315*6, 135*15
hack squat calf-180*15,15
seated calf-180*14

*bad workout. no motivation or energy. im changing to a 4 day split.

[superbilt]

yeah i got a better plan im gonna alternate between 5 day a week bb workouts and 4 day a week powerlifting ones for the best of both worlds.

bis/forearms
bb curls-150*6,5
alt db-45*8,8
hammer curls-50*8, 55*8
preacher-bar+70*7,8
1 arm preacher-30*12,12

bb wrist-245*8, 250*8
bhb wrist-195*10, 185*12
grip machine-180*15, 190*15

2.05miles in 20 mins

*i gotta build back up my running ability. im really excited about my plan. i think it is becuz its my first real plan lol.

[superbilt]

my plan

4 days a week
day 1 speed bench focused
day 2 squat focused
off
day 3 heavy bench
day 4 dl focused

im going to incorporate powerlifting and bodybuilding together

[superbilt]

2/23/06 chest/tris
bench-255*5,6
dec cg bench-225*8,8
inc db-85*8,8
hs inc-270*8,6
overhead bb ext-115*8,8
db skullcrushers-30*12, 35*8
rope pushdown-9*12, 10*9 (heavy plates)
pec dec- 110*12,12

*15mins treadmill
36pu

[superbilt]

dl focused
dl lockouts from knee- 615*1
speed squat-230* 6sets of 2
clean and press-155 3x3
sldl-275*3,6,6 (my grip gave out on first set)
ab pd-10*15, 11*15, 12*15
alt db curls-40*10,9,8
dec twist situps- (decline 5) 12,11,8
bb wrist-250*8,8,8
inc hypers-12,12

cardio
8.0 for 1min
4 for 1
8.5 for 1
4 for 1
9 for 1
4 for 1
9.5 for 1
4 for 1
6.5 for 2
walk for 5

36pu

*my goals are to get stronger, more powerful, more muscular, faster, and have more endurance. basically i want to be better all around

[superbilt]

speed bench 2/27/06
speed bench-6x3 @ 145
inc bb-205*5,5,5
bb row-255*5,5,5
isometric bench- 225 3x3 one set at each position (bottom, 2inches of chest, and halfway) 3sec pause
db milt press-70*8,8,8
seated cable rows-15pl*12,12,12
overhead bb ext-120*8,8,8
face pulls-10*12, 11*12
inc db flyes-40*12,12

15mins cardio on treamill 1.50miles

2sets of 10 clapping pushups

*good workout 8.5 out of 10. the speed bench was lighthing fast

[superbilt]

2/28/06 squat day
squats-365 3x2
half squats-405*3
speed dl-245 6 singles
leg press-700*5,5,5
ab pd-12*15, 13*14,13
bb shrugs-495*8,8
st calf-16*12,12
bhb bb wrist-185*10,10

9mins bike 3.10miles

36pu
50fks

* i decided to go with a 5 day a week plan with bench focus on m/w/f and squat/dl on t/th. i am not goin to failure on any sets so that way i can train more frequently.