The return of Superbilt

[superbilt]

4/24/06 chest/delts/tris
bench-135*8, 175*5, 215*4, 235*3, 265*3, 285*1, 275*3, 285*2, 305*1 (very mad)
decline-225*10, 235*8, 245*7
stand military press-135*6, 145*5, 155*4
cg bench-225*6 (felt heavy at this point)
db flyes-40*12, 45*11
side laterals-35*12, 40*10
inc face ext-45*12, 50*10

20pu

* lets just say this workout went wrong from the beginning but i managed to make some salvation out of it. the plan today was to hit a new bench max which i would have if my gf (spotter would have gotten to the gym at a reasonable time so i was so mad and drained by the time she got there that 305 felt heavy from all the wasted effort on sets of 3 and 2. i give this workout a 6. oh and i shifted my focus on the next 2 weeks to more of a powerbuilding style so i can keep my strength up and look better for florida.

[superbilt]

4/25/06 Quads/abs/calves
DL-135*6, 225*5, 315*3, 415*3, 440*2, 465*1
leg press-600*7, 650*6, 700*5 (some knee pain)
ab crunch mac-16*10,12, 17*8
leg ext-10*20, 11*17
standing calf-20*12, 20+2p*12, 20+4pl*12
hlr-12,12 + 30situps
seated calf-90*20, 110*20, 130*20

10mins treadmill.

*pretty good today 8.5. Dls went smooth and today was the first time i used chalk which i love and had to go out and buy some after a guy at the gym let me use some of his. the chalk made my hands less torn up then usual and i had great grip on the bar.

[superbilt]

4/26/06 Tris/delts
cg bench-265*6, 270*4, 275*3
push press-170*5, 175*5
overhead bb ext-135*6, 145*4
db milt press-65*8, 70*8
bar pushdown (wide)-11*12, 13*10
L-laterals-30*12, 35*8
kikbaks-25*12
cable rear lateral-3*12

*1 min at 9.1, 4, 9.6, 4, 10.1, 4
4mins at 4
alt between 7 and 5 for 7mins
4min walk

*25cg pu

*pretty good today 8.5 out of 10. if i had a spot on the cg id lift more and push it harder. hopefully next time i wll. plus i did benching 2 days ago which is partly responsible.

[superbilt]

4/27/06 Back/traps/abs
Chins-65*6, 70*5, 75*4
db row-120*6, 125*6 (straps)
t-bar-190*6, 195*6
bb shrugs-505*6, 515*6, 525*6 (straps)
hs shrug-560*12, 670*10 (straps)
seated row-16*10, 17*8
ab pd-13*12, 15*12, 15+2pl*10
weighted leg raises-25*8
bench leg raises-25*bw
laying leg raises to sky with partner-15
hs row-90*20
lat pd-8*20

*15mins cardio

*good workout 9 out of 10. i beat my back up extra good today. i think on next tue, wed, and thur im gonna do 2 a day workouts so i can kill each muscle the way it deserves so i can look good for florida.

[superbilt]

4/28/06 bis/forearms
BB curls-145*6, 150*4
alt db curls-40*8, 45*7
hammer curls-50*8,8
1 arm preacher-35*7, 30*10
cable curls-8*12, 9*9

bb statitc-345*10s
bhb wrist-165*12, 175*8
db wrist-40*12, drop 20*20
db twist-30*20, 35*20 (did bb wrist 45*20 in between)

*felt like beating my bis/forearms up today. 9 more days to florida woo hoo

[superbilt]

5/1/06 chest
bench-260*3, 265*3, 270*3, 275*2, 285*1
dec bench-235*10, 245*8
inc db-90*8,7
hs inc-230*10, 240*8
dec flyes-35*12,12
pec dec-110*14, 120*11 hold70*20sec at top, 20sec at bottom

*decent day 7 out of 10. im using more isolation exercises and sum higher reps to cut up for florida.

[superbilt]

5/2/06 quads/abs (daytime)
squats-315*2, 355*2, 375*2, 315*2
leg press-600*6, 690*6, 735*6
leg ext-11*20, 12*13

standing ab pd to sides-5*20,20each side (used lat pd)
dec situps-22,20
leg raises (dec)-20,20

*decent workot 7.5. tonight im going back to do hams/calves. i am seeing definite results in my body. i am getting more ripped by the day.

[superbilt]

5/2/06 hams/calves (night)
sldl-285*6, 295*6, 305*4, 315*4
1 leg ham-110*8, 120*7, 130*6
cable pull thrus-5*17,15

smith machine standing calf-270*10, 290*10, 300*8, 310*8
hs calf-270*12, 290*12
leg press-calf 360*50 reps (30 with 10sec break then 20more)

*good 9 out of 10. i actually felt like i had more energy this workout then the earlier one today.

[superbilt]

5/3/06 delts/traps
seated milt press-135*6, 145*6, 160*4, 170*4
shrugs-515*5, 525*6, 535*4, 545*4
side laterals-40*8, 45*8, 50*7
hs shrug-690*8,9 (cant fit any more weight on it)
front bb raise-45*20, 55*17
seated db shrugs-50*25, 55*25
x-cross-10each side*20 ss w. rev pec dec-40*20

10mins treadmill 4.o at 1 ele
10mins bike 3.5miles

80fks

*i felt that i lack energy on the milt press and i think i waste too much energy getting it off the rack cuz of no spot. howevere, i salvaged the day and uped the intensity once i got past that. 8.5 out of 10.

[superbilt]

5/4/06 Back/Abs/Forearms BEATDOWN!
chins-65*6, 70*6, 75*4, 80*4
db row-115*8, 120*7, 125*6
lat pd-15*12, 16*10, 17*8
seated hs row-140*15
face pulls-9*22

machine crunch-10*20, 11*20, 12*20
rc leg raise-20,20
tri set- woodchoppers-20lb db*10 ss with side bend with cable-5*30ss wit bench leg raises-30

ss- bb wrist/bhb wrist-175*12/135*12 3 sets
db twist-35*25
hs grip90*35
1 arm db wrist-20*50

*20mins treadmill run 10mph for 1 min every 5 walk 4 for 4 in between

*very little rest in between sets today. my back was on fire from top to bottome then my abs were on fire from top to bottom then my forearms wanted to fall off. i punished myself today for eating to much last night. 9 out of 10.