The return of Superbilt - Page 273 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #2721  
Old 09-01-2014, 10:59 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: 4,131
Default

9/1/14 oh 200tm 5s

Mobility warmup

A1)Strict axle-
20x12
70x5
110x5
130x5
150x5
170x8

A2) pull-up ng
10
10
10

B1) inc cg 250tm
165x5
190x5
215x10

B2) face pull
Px20
Px20

C1) dips
13
13
12
13

C2) db hammer
40x10
40x10
40x10

D1) straight leg sit-up
10x8
10x8
10x10

D2) gripper
200x5
200x6

Walk 6 mins
Stretch 5 mins

*1:15 total. Been all over the place lately so I am dedicating myself to a program. I believe my hip issue is a hip impingement which I have been going to pt for 6 weeks so far and my hip is stronger but still has its days.
__________________
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
  #2722  
Old 09-05-2014, 11:09 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: 4,131
Default

9/3/14 DL 450tm

DL-
135x6,6,5
225x5
295x5
340x5
385x5+3

Ssq box
165x5
190x5
215x10

Ghr-
10
10
10

Rdl
155x10,10,10

Ab wheel
15,15,15

*deadlifts felt better.
__________________
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
  #2723  
Old 09-05-2014, 11:16 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: 4,131
Default

9/5/14 bench 315tm 5s

5min elliptical
Foam roll adductor/abductor/back
Tennis ball piroformis
Static band stretch- hamstring/hip flexor/chest
V-sit/goalie stretch/hip circles/clamshells/glute bridges

Plyo push-up-3x3 ss mbpa x 10

1a) bench-
45x12
95x5
135x5
175x5
205x5
235x5
270x9
285x1 (3sec pause)

1b) db row
100x10
100x10
100x10
100x10
100x10

2) log strict press
107x10,10
112x10,10,10

3) db shrug-
50x15,15,15

4a) bb curl
75x10
80x10,10

4b) db tri pd
P x 15,15

*1:15 total time. Bench felt great. I dominated the bb and speed was 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
  #2724  
Old 09-07-2014, 08:30 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: 4,131
Default

9/7/14 squat 405tm 5s

5 min elliptical
Mobility and hip work

Squat-
45x5
135x5,5
225x3
265x5 (add belt)
305x5
345x6 (wraps)

Deadlift (doh)
200x10,10,10,10 conventional
200x10 sumo

Hlr
Bw x 5 x 10

Sled fw- mini around knees
140x4x120ft

*best squat day in a long time and no pain. Deadlifts flew up as they should being that light. The sled was used to squeeze the booty and get hips healthy plus it is decent cardio. 1:30 total time.
__________________
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; 09-08-2014 at 11:52 PM.
Reply With Quote
  #2725  
Old 09-08-2014, 11:56 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: 4,131
Default

9/8/14 log 212tm 3s

1a) strict log
55x12,10
107x5
147x5
167x3
192x5

1b) ng pull-ups
10
10
10
10

2a) inc cg
175x3
200x3
225x6

2b) face pulls
Px20
Px20
Px20

3a) db hammer
40x12
40x12
40x12

3b)band pd
Gx20
Gx20

*super sore from yesterday. Did not feel strong either.
__________________
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
  #2726  
Old 09-11-2014, 06:13 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: 4,131
Default

9/10/14 DL 450tm 3s

DL-
135x5,5
225x3,3
315x3
365x3
405x5 (belt)
435x2

ssq box-
175x5
205x3
225x9

sumo dl-
225x5
225x6

ab wheel/ghr-
15/12
15/12
1 chain x 20/1 chain x 16

Sandbag carry-
150x100ft
150x200ft

*pretty good day. I am getting back to where I was slowly but surely.
__________________
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
  #2727  
Old 09-13-2014, 12:11 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: 4,131
Default

9/12/14 bench 315 3s

Plyo push-up-
3x3

1a)Bench/bpa 5x10
45x10
95x6
135x5
185x3
225x3
255x3
285x6
295x2 joker sets long 3sec pauses
305x2

1b) chins
5
25x5
35x5
40x5
50x2 (joker)

2) strict press
125x5
145x5
160x5

3) chest supp row
140x10
140x10
140x10

4a) cg handle push-up
40lb vest x 15
40lb vest x 20

4b) bb curl
80x10
85x12

*productive day dispite not being able to breathe from my cold and my hip sucking today. I have moved to a 3 day split for the time being and using the 5s progression on my supplemental lift.
__________________
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
  #2728  
Old 09-14-2014, 11:13 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: 4,131
Default

9/14/14 shoulders/tris

Seated bb milt-
85x12,10
115x6
145x3
165x1
180x6,6
185x6

Db side laterals
40x6,6

Db seated rear laterals
20x6,8

Kneeling bb oh ext
115x6
120x6
125x6

Tribar skullcrusher
100x6,7

*40 mins of fun. Time for some simple progressive overload to get my head on straight.
__________________
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
  #2729  
Old 09-16-2014, 12:17 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: 4,131
Default

9/15/14 squat 3s 405tm

Squat-
135x5
185x5
225x4
280x3,3
325x3 (belt)
365x4 (wraps)
395x2 joker

Gm
135x5,5,6,6

Hlr/sled backward grass
12/140x50ft
12/140x50ft
12/185x50ft
185x50ft

Db side bend
100x8
105x8

Donkey calf
45x15
90x15

*squats felt terrible today. Weight felt heavy and had trouble getting to parallel. Need to focus on core strength to get tighter.
__________________
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
  #2730  
Old 09-18-2014, 09:36 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: 4,131
Default

9/17/14 bench 1s 315tm

Plyo push-up
3x3

1a)Bench-
45x12
95x8
135x5
185x3
235x5
270x3
300x5

1b) chin-up
5
35x5
42.5x5
47.5x5

2a) strict press
135x5
155x5
170x5

2b) face pull
Gx15,15,16

*all I had time for. Went to the hip dr yesterday and took X-rays and my tight hip is screwed. Fai/ torn labral and osteoarthritis. Yay me! Going for an MRI soon for more detail. Guess this explains the groin pain and why squats have sucked so bad.
__________________
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 05:24 AM.


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