The return of Superbilt - Page 254 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #2531  
Old 11-02-2013, 01:15 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: 4,118
Default

11/1/13 DL Heavy 520tm

DL-
140x5,5
230x3
320x2
415x2
425x2
435x2
440x2
440x2

Block pull (1 inch)-
445x2
445x2

Deficit DL-
390x4
390x5

BB row-
140x12
150x12
160x12
170x12

BB shrugs-
230x10
250x10
270x10

Pullup (ng)-
10
9
9

Farmers hold-
115s x 30sec
135s x 30sec
145s x 35sec

HLR-
10
10
12

*Solid day. Everything was 100% RAW.
__________________
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
  #2532  
Old 11-03-2013, 09:41 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: 4,118
Default

11/3/13 Log 3/5/1 227tm

Log-
55x12
107x8
127x5
157x3 (70%)
182x3 (80%)
204x3 (90%)
224x2
224x3
http://www.youtube.com/watch?v=_p4juxlNJNQ

Seated db milt-
60x12
65x12
65x12

BB curl-
100x10
105x10
110x11

Db preacher-
25x12
30x12

Handle pushup-
20
27

Facepull-
gx16
gx16
gx16

*This is my bodybuilding day of my new found cube method experiment. I chose to do 3/5/1 version of 5/3/1 and I will be rotating 2 workouts one with axle one with log as my main movement.
__________________
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

Last edited by superbilt; 11-03-2013 at 09:47 PM.
Reply With Quote
  #2533  
Old 11-05-2013, 01:32 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: 4,118
Default

11/4/13 Squat 440tm 3/5/1 3s

Squat-
100x5
150x5
210x3
280x2
310x2
310x6 (add belt)
310x6
310x6
330x3
375x5 (add wraps)
395x3
430x1
430x1

Arch back gm-
140x8
150x8
160x8

Lunges-
10
10
10

WG pullup-
10
9
9

DB side bend-
70x15
70x15
75x15

Seated calf-
45x20
90x20
90x25

*I was all over the place today. My focus was not very strong. This started out as a rep day for squats then I was going to do 5s then I made it 3s and added some singles. The good news was by the time I got to 375x5 I started getting my groove on. My biggest flaw on squats is getting my superman on meaning chest up, back arched and butt out. When I get that right I kill it and that all starts with the thousand yard stare. I think arched back gm will help get my butt back and keep the arch.
__________________
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
  #2534  
Old 11-07-2013, 01:36 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: 4,118
Default

11/6/13 Bench 3/5/1 3s 335tm

Explosive pushup onto block/ standing abs-
3x3 @ 3block/ p x 3 x10

Bench- (cg paused)
50x8,5
140x5
190x3
235x3
270x3
300x4
http://www.youtube.com/watch?v=vQkK6nNer9Y
320x1
320+40lb chain x 2 (pr)
http://www.youtube.com/watch?v=4Wkpb1r7gCE

CG bench (paused)-
270x3
275x3

Wg bench paused 1 inch off chest-
235x6
235x6

Chest supp row-
105x15
110x15
115x15
115x15

DB front raise/side raise-
15x10/10
15x10/10
15x10/10

Ab wheel-
16
16
16

Chinups- (b,m,e)
10
10
10

Punching combos-
4x12 then knees 2x6

*Solid effort today and I felt great. I got myself tight on the bench again and felt strong. Everything else went as planned.
__________________
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
  #2535  
Old 11-07-2013, 01:42 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,492
Default

Solid benching
__________________

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
  #2536  
Old 11-09-2013, 02:21 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: 4,118
Default

Quote:
Originally Posted by Commander View Post
Solid benching
Thanks. It felt 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
  #2537  
Old 11-09-2013, 02:26 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: 4,118
Default

11/8/13 DL 520tm 3/5/1 3s

Standing ab pd/box squat-
px10/5 x 3

DL-
50x8
140x6
230x4,3
320x3
370x3
420x3
470x3 (belt)
500x1
500x1

BB row-
150x12
160x12
170x12
180x12

BB shrug-
240x10
260x10
280x10

HLR-
11
11
12

Glute hip thrust (hump the sky)/Plate pinches-
20/50x30sec
20/50x40sec

Pullups (ng)-
10
10
10

*It was a cold day in the shed. Cold=Sucks and hard to get warmed up. I did the minimum on deadlifts but I felt like they sucked.
__________________
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
  #2538  
Old 11-10-2013, 06:32 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: 4,118
Default

11/10/13 Log 227tm 5s

Strict Log-
55x15
107x6
147x5
172x5
192x7

Axle strict-
110x10
115x10
120x10
140x10

Db row-
100x10
100x10
100x10

BB curl-
100x10
110x10
110x10

Handle pushup-
20
20
21

PC/Knees-
44/14

*Decent performance 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
  #2539  
Old 11-11-2013, 11:14 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: 4,118
Default

11/13/13 Squat 440tm 5s

Standing abs/Banded Xwalk/Hang power clean-
px10/mx5/100x3
px10/mx5/120x3
px10/mx5/140x3

Squat-
140x5,5,5 (switched to olympic shoes)
230x3,3
275x5
330x5 (belt)
375x6 (belt/wraps)
http://www.youtube.com/watch?v=PaTgFHAZ57I

Arch back gm-
150x10
180x10
210x10

Lunges-
10
1 chain x 10
1 chain x 11

Db side bend-
80x12
80x12
80x15

Donkey Calf-
15
45x15
45x20

Pullups (wg)-
10
10
11

*pretty solid today. I took some extra warmup sets and it made a difference. I switched to olympic shoes and felt stronger and more stable with them and got deeper. A new week for pullups and they are feeling great. I am starting to feel like I did many pounds ago on them.
__________________
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

Last edited by superbilt; 11-11-2013 at 11:21 PM.
Reply With Quote
  #2540  
Old 11-14-2013, 01:54 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: 4,118
Default

11/13/13 Bench 5s 335tm

Standing abs/Explosive pushup blocks-
3 sets of px10/3block x 3

Bench (cg)-
50x15
100x8,6
140x5
190x3
220x5
255x5
285x8
250x5 (2 sec paused)

Inc Bench (pinky on ring)-
140x10
165x10
190x10

Chest supp row-
110x12
120x12
130x12
130x12

Dips-
10
10
12

Rev bb curl-
70x12
75x12
75x12

Ab wheel-
17
17
16

Chinups- (at random times)
10
10
11

*Benching has been going better lately. I am still not in PR land yet but I am feeling strong and tight on the bench. It was way too frikken cold in the shed for November today but I gotta do what I gotta do to stay warm.
__________________
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 03:59 PM.


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