The return of Superbilt - Page 28

superbilt · #**271** 04-12-2006, 11:37 PM

4/12/06 bench day
Bench- 135*7, 155*5, 195*4, 230*3, 255*3, 265*3, 275*3, 295*1
puase press- 260*2,2,2
weighted chins- 57.5*6, 60*5, 62.5*4
dec bench-235*6, 255*6, 260*6
hammer curls- 50*12,11
face pulls (bar)-9*15, 10*15

10mins treadmill
25pu

*good day 9 out of 10. all goals met. my benching is definately on the rise.

superbilt · #**272** 04-13-2006, 09:35 PM

4/13/06 dl day
rack pulls (standing on stepper)- 135*5, 225*4, 315*3, 405*2, 455*1
rack pulls (straps standing on 100lbers)-475*1, 515*1, 545*1
sumo dl- 135*3, 225*3, 315*3, 335*3, 355*5
shrugs- 365*12, 375*12, 385*12
ab crunch machine- 10*20, 11*20, 12*16
bb static (over/under)- 425*12s, 435*6s (grip wasted)

*not too good today. 6 out of 10. lacked energy and motivation.

superbilt · #**273** 04-14-2006, 06:55 PM

4/14/06 DL day again lol
DL- 135*8, 225*5, 315*3, 365*3, 385*3, 405*3
box squats-225*2,2,2 235*2,2,2
Power Cleans-155*3, 175*3, 195*3
bb shrugs (straps)- 500*5, 510*6, 520*6
1 leg kneeling ham curl-90*10, 100*10, 110*10
ab crunch pd-9*15, 10*14, 10+*13
dec situp w tiwst- 15each side, 14 each side

14mins bike 5miles

20pu

*good workout 9 out of 10. i wasn't feeling any soreness after yesterdays workout so i decided to do a different DL workout. Not too bad that is a bext triple raw.

superbilt · #**274** 04-15-2006, 07:14 PM

4/15/06 speed/top bench
speed- 180 6x3 (super fast today)
cg bench- 225*5, 240*5, 255*5, 265*5
board press (half)- 275*4, 285*3, 295*2
db rows- 85*10, 90*10, 95*10
bench lockouts- 30583, 315*3, 325*3
front/side raise combo-30*8each
plate front raise-45*15
plate upright row-45*15
rope face pulls-10*15, 11*15

2mins each at 6/4/6.5/4/7/4/7.5/4/8/4 and 1 min at 8.5

15 clapping push

*good workout 9 out of 10. it kicked my (!@#$%^&*) today.

superbilt · #**275** 04-17-2006, 10:27 PM

4/17/06 Legs/abs/calbes
Squats- 135*8, 225*5, 275*3, 315*1, working sets 335*5, 345*4, 355*3, 365*2
sldl- 245*6, 255*6, 265*6
ab pd-13*15, 14*13, 15*11
weighted leg raise-15*12,12
standing calf raise-16*12, 17*12, 18*12

*best my left knee felt in a long time. every rep om squats at parallel or below. the weights weren't as heavy as normal but this is my first time squatting for reps in a long time.

superbilt · #**276** 04-19-2006, 12:55 AM

4/18/06 Chest/tris/grip
Bench-135*10, 175*6, 210*3, 230*1
working sets-250*5, 260*4, 270*3, 280*3 (PR!)
dec bench-265*6, 270*6 (PR!)
Inc db-95*8

face db ext-35*12, 40*12
static bb hold-315*20s, 335*20s

5mins at 7-7.5
2mins at 4
1min at 9
2mins at 4
2mins at 8
1min at 4
2min at 6
3min cooldown

25 pu

*good workout! 9.5 out fo 10. i surpassed my goals on both the bench and dec. i'm really motivated on benching i keep making great gains.

superbilt · #**277** 04-19-2006, 08:01 PM

4/19/06 Back/bis
Weighted Chins-60*6, 65*5, 70*4 (full rom)
1 arm db row-105*6, 115*6(strapped)
vbar pd-17*8, 18*8

alt db curls-60*6, 65*4
hammer curls-60*8, 65*8
1 arm precher-35*9

face rope pulls-10*15, 11*15 (bigger plates)

12mins at 6.1
5mins walk

*good 9 out of 10. i am only 30lbs away from my goal of 100lbs chin-ups for 6. i believe by the end of the summer i will get there.

superbilt · #**278** 04-21-2006, 01:41 AM

4/20/06 DL/traps/abs/forearms
DL-135*7, 225*5, 275*3, 325*3, 375*2, 415*3
bb shrugs (straps)-520*6, 525*6
bhb shrugs (straps)-455*6,8
ab crunch machine-13*12, 14*12, 15*10
dec alt twist situp (plate behind head)-10*10,10 each side
bb wrist-185*12, 195*12
bb plates together hold- 2-25's *25s,25s
db wrist-40*12

10mins at 6.3
1min at 6.5
1min at 7
4mins walk

*decent 7.0 i felt a lack of energy today. was not having a good day.

superbilt · #**279** 04-21-2006, 05:55 PM

4/21/06 tris/delts
speed bench-185 6x3
cg bench-225*3, 245*1, ws 265*6, 270*4 (both prs)
standing military press- 155*6, 165*6
bench lockout-315*5,5
side raises-50*8, 55*6
rope pushdowns-8*12, 10*12 (big pl)
seated rear delt-30*12

5mins at 6.5
3mins walk

13clapping pushups+6cg reg

*pretty good since i feel sick. 9 out of 10. those are both PRs for my cg bench. also, i had no spotter on those so i wasted effort unracking it. i think if i had a spotter on the 270 i would hit a 5th rep. but i didnt want to risk it.

superbilt · #**280** 04-23-2006, 07:46 PM

4/23/06 Legs/abs
Squats-345*5, 355*4, 365*3, 375*2
sldl-265*6, 275*6, 285*6
ab crunch-15*12, 16*8,8 (one plate makes a big diff)
weight leg raises-20*12,12
stand calf-18*12, 19*12, 20*12

30mins treadmill

*i am sick and today sucked. squats didnt feel right at all. i rate this a 6 only becuz i managed to pull this off with out quitting. i was tempted to end it before i got into my working sets on squats.