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  #2651  
Old 05-14-2014, 01:09 AM
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5/13/14 squat 3s 420tm

Vertical jump/
3x6

Squat-
50x5,5
140x5,3
200x3
250x3
295x3
335x1 (belt)
380x3 (wraps)
420x1
420x1
295x3 (paused)

Rdl-
160x10
170x10
180x10
190x10
200x10

Hlr-
10
10
10

Db side bend-
100x8
105x8

Walking lunge/sled fw grass
12/120x120ft
12/120x120ft
15/120x120ft

Seated calf
45x101

*did all my squats low bar with a slightly wider than shoulder width stance. There are advantages to this but I need to get used to it.
__________________
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
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  #2652  
Old 05-16-2014, 12:01 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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5/14/14 cardio

5min elliptical
Stair sprints
5
10
10
Jj x 50
Yoga 25 min

Later intervals
18 mins
3 walk
2 rub
1 walk/1 run until done

*i don't usually log cardio but now I will start.

5/15/14 bench 330tm 3s

Run block 2:30

Plyo push-up/hi knees
3x5 @ 4 block/3x140ft

Cg bench/pull-ups wg
50x12/2
100x8/3
145x5/4
190x3/5
230x3/4
265x3/3
297x5/3
330x1

Db bench(twist at top)/face pull
70x10/px12
70x10/px13
75x10/px14
75x10/px15
75x11/px16

Tbar row
145x10
150x10
155x10
160x10
165x12

Bb curl
75x10
80x10
85x11

Push-up/jj (100 reps each in 5:43)
35/35
23/23
20/20
22/22

Run block 2:25

*today was pretty hardcore and fun.
__________________
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
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  #2653  
Old 05-17-2014, 10:53 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,078
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5/17/14 DL 455tm 3s/ short runs

Seated box jump-
High bench 3,3
+1 bl x 3,3

DL
140x2,3
230x3
300x2
350x2
400x2
450x1 (add belt)
450x2
410x5

DL bbb
140x10
160x10
180x10
180x10
180x10

Straight leg sit-up (2 sec pause)
12
10x10
10x12
10x12
10x14

Speed runs
4x1 min alt walk 4x1
30sec hard run
Walk 2 min

Push-up/pull-up/fk
10/5/10

*today started out great. The box jumps felt great the warmups on DL were flying. Then things slowed down. So I did the smart thing and dropped my tm down big time to deal with the running I am doing. I plan on perfecting my DL form in the process.
__________________
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
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  #2654  
Old 05-18-2014, 09:41 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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5/18/14 oh 210tm 3s

Run 4 min walk 1 run 1 walk 2

1)Strict press-
50x12
90x5
120x5
150x3
170x3
190x6

2a) Pull-up ng
10
10
9
8
7

2b) log strict
107x10
107x10
107x10
107x10
107x10

3) bent over rear delt
10x12
10x12
10x12

4)band tri pd
Gx25
Gx25
Gx21

5) uneven db fw
100/60 x 100ft
100/60 x 100ft

Run/walk
20 mins

*was pretty sore and beat up from DL day yesterday. It is time to switch these days around so I oh on sat and DL on Sunday.
__________________
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
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  #2655  
Old 05-20-2014, 11:46 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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5/20/14 squat 420tm 3s

Squat
50x5
140x5
200x3
250x3
300x3(add belt)
340x3
380x3 (wraps)

Paused squat 2sec
280x3
280x3
280x3
230x1 (5sec)
230x1 (5sec)
140x12

Sldl (deload on floor)
140x6
190x6
240x6
260x8

Pull-up wg
10
9
8

Run 7x1 min/walk 7 x 90sec

Ab wheel 50 rep set
25+15+10

*this was a tiring one. Running after squat day adds a whole new level of tired.
__________________
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
  #2656  
Old 05-23-2014, 04:00 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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5/22/14 bench 330tm 1s

Plyo push-up-
3x3 @ 5 block

Bench
50x5,5
100x5
150x5
190x3
240x3
280x3
315x2
335x1
335+40 ch x 1

Cg paused 2 sec
250x5
250x5
250x5

Db incline (twist at top)
70x10
75x10
75x10

Bb curl-
70x10
80x10
90x12+5+4

Run intervals
2 min
Walk 1/run 1 x 6

*met all the goals for the 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
  #2657  
Old 05-24-2014, 09:49 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,078
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5/24/14 DE bench

Speed bench (in 13:03)
50x7,7
100x5
145x20x3

Strict press
145x10
155x8
155x9

Wg depth push-up
1 block x 20
1 block x 20
1 block x 22

Db skullcrusher
30x12
30x12
30x12
30x12

Chin-up
6
10x6
15x6
20x6

Kroc row
90x10
90x25 (pr)

Facepull
Px15
Px15
Px15
Px15
Px15

*no time like go time. Very fast paced and a great pump. I plan on doing high volume timed speed work for awhile to drill in technique and speed.
__________________
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
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  #2658  
Old 05-25-2014, 05:49 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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5/25/14 de sq/DL

Ssq box squat- (12 min)
65x5,5
155x15x2

DL (3:40)
250x12x1

Ghr
12
12
12

Band gm
Px15
Px15
Px15

Paused sit-up
10x15
10x15
10x15

*lower back couldn't get loose today. Was going to go max effort today but after only one meal and training in the morning it made sense to make this a de day.

5/25/14 log 212tm/run

20 mins run walk intervals
5x1 run
2x1:30 run

Log-
55x10
107x5
137x5
159x5
182x9
137x12
__________________
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; 05-26-2014 at 01:05 AM.
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  #2659  
Old 05-28-2014, 01:00 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,078
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5/27/14 DL 5s 455tm

DL
140x5,5
230x3
295x5
340x3
385x7 (belt)
295x8

Farmers walk (turn at 50ft)
115s x 100ft
135s x 100ft
155s x 100ft

Sandbag lift
150x3
150x3
150x4

Suitcase DL
155x5
160x5
165x5

Hlr (bent knee) ss front squat hold
10/140x15s
12/150x15s

Run/walk
4x90sec
1x60sec
3x30sec

*did some cool stuff for once even if was light.
__________________
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
  #2660  
Old 05-30-2014, 12:49 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,078
Default

5/29/14 bench 335tm 5s

Bench/Plyo push-up @ 5 block
50x10/2
100x5/2
140x5/2
180x3/2
220x5/2
250x5/2
285x7/2
220x12 (wg)

Db row (150tm)
100x8
115x8
125x9

Fat grip Strict press/pull-up
100x10/10
105x10/9
110x12/band lat pd-px25

Bb curl (120tm)/depth push-up 3block
80x8/20
90x8/mini band x 20
100x10/m x 18

Run-
4:30
Walk 90sec
Run 3x2 min/ walk x 2x90
Walk 5 min

*this was a good one. No PRs on the bench but everything felt good. The best part of running is how fast you can progress. You can literally go from the couch to 2-3 miles in 8 weeks. I run an approximately 2 mile route every time I run and soon I am confident I will cover the whole 2 miles with no walking soon. On deadlift day running sucked my back was fatigued and my leg hurt. Instead of whining and quitting I used that for fuel today. Anytime running gets hard I think about my goals and how I have watched my mom struggle the last 14 years and especially the last two months. But no she has a winning mentality and is fighting for her livelyhood so I can suck it up and push harder.
__________________
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; 05-30-2014 at 12:54 AM.
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