The return of Superbilt - Page 3 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #21  
Old 04-12-2005, 04:28 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: 4,077
Default Re: The return of Superbilt

good to be back old school

4/11/05 chest/tris

bench 210*8,8,6
db-65*10,10,10
incline db-55*8,8,10
pec dec-100*8,90*11,9
skull crushers-70*11,11,11
dips-8,9,7
tri pushdowns-55*15,60*15
kickbacks-20*15,15

cardio-20mins inteverals treadmill 2miles
__________________
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
  #22  
Old 04-12-2005, 07:27 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: 4,077
Default Re: The return of Superbilt

4/12/05 back/bis/abs
pullups-10,8,6
chins-6,6,6 (blah)
1 arm db rows-50*10,10,10
lat pd-70*12,80*12,12
t-bar rows-50*12,11,10

db curls-27.5*10,10,10
hammer curls-20*12,12
1 arm preacher curls-15*12
cable cruls-40*20

ab pulldown-60*20,60*20,70*20
laying leg raises-15,15,15 (i love this, destroys my lower abs)
rocky situps-12, held ball for next two sets 12,12

cardio treadmill 20mins
2mins at 4.0
3mins at 7.0
2mins at 4
3 mins at 7
2mins at 4
3mins at 7
2mins at 4
3mins at 7

27pushups
80 fks
stretch
__________________
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
  #23  
Old 04-14-2005, 07:08 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: 4,077
Default Re: The return of Superbilt

4/13/05 cardio

30 mins treadmill intervals
2mins at 4
2mins at 5
2mins at 8
2mins at 6
2mins at 7
repeat above
last two mins=
2mins at 4
2mins at 5
2mins at 8
2mins at 6
2mins at 7
4mins at 2

elliptical for 25mins

1mins punching bag+ run 1 lap repeated 6x

27 pushups
80fks
__________________
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
  #24  
Old 04-14-2005, 07:12 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: 4,077
Default Re: The return of Superbilt

4/14/05 legs/abs/cardio

squats-225*8,24588,245*8
half squat machine-180*20,230*20,20
seated leg curl-70*15,15,15 (run lap in between sets)
leg ext-7plate*15,8plate*15,15
leg curl-75*12,80*12,85*12
calf raise-195*15,15,15
seated calf machine-210*15,15,15

decline situps-10lbs*25, 25lbs*20,20
laying leg raises-20,18,15
decline rocky situps- 10lbs*12,12,12

treadmill-20mins
walk 2mins at 4.0
run 1min at 10mph
repeat (5x total)
walk 5mins at 4.0

28pu
81fks
__________________
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
  #25  
Old 04-15-2005, 02:39 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: 4,077
Default Re: The return of Superbilt

delts/traps/forearms cardio

db milt press-60*8,8,8
shrugs-210*10,10,12
alt front db raises-15*15,15,15
db shrugs-70*12,12,12
1 arm side laterals-15*15,15,15
seated db shrugs-45*15,15,15
rear laterals-20*12,12,12

wrist curls/reverse- 50*25/25

cardio-run 5/7 of a mile
10mins crosstrainer
10mins of elliptical

29 pushups
82 fks

stretch

*muscle memory is a great thing
__________________
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
  #26  
Old 04-18-2005, 09:16 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: 4,077
Default Re: The return of Superbilt

4/18/05
chest/tris

bench-215*7,5,5
db bench-70*10,8,8
incline db-60*8,8,9
dips-11,11,10
skullcrushers-75*8,8,8
tri pushdown-60*15,15
kickbacks-22.5*15,15
pec dec-90*11,11,10with dropset to60*10

cardio treadmill 21mins
5*1mins
8*1mins
6*3.5mins
4*2mins
6*2.5mins
4*2mins
6*2.5mins
4*2mins
6*2.5
4*2.5

30pushups
85fks
stretch
__________________
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
  #27  
Old 04-20-2005, 03:30 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: 4,077
Default Re: The return of Superbilt

4/19/05 back/bis/abs

pullups-10,8,7
chins-6,5,5
db rows-55*10,10,10
lat pd-18*12,12,9*10
seated rows-70*12,80*12,13

db curls-30*8,8,8
hammers-22.5*12,12
1 arm preacher-17.5*10
cable-45*20

ab pulldown-70*20,20,20 (run lap in between sets)
laying leg raise-20,18,15
rocky situps-25*12,12,12

cardio-
run 4/7 a mile on track
treadmill- 20mins

31 pu
86fks
__________________
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
  #28  
Old 04-20-2005, 03:31 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: 4,077
Default Re: The return of Superbilt

4/20/05
cardio day

30mins treadmill
run 90seconds at 10.0 5x with walking .25miles in between sets
bag-6rds with 1 lap sprints
15mins on elliptical

32pu
90fks
__________________
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
  #29  
Old 04-21-2005, 09:10 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: 4,077
Default Re: The return of Superbilt

legs/ab/cardio
squats-250*8,8,8
half squat machine-200*20,20,20 (10 hindu squats in between sets)
seated leg curls-75*15,15,15 (run lap after set)
leg ext-8*15,15,15(10 hindu squats after each set)
leg curls-80*15,15,15 (10 lunges after each set)
calf raises-210*15,15,15
seated calf rasies-220*15,15,15

ab crunch machine-70*25,80*20,85*20
weighted oblique crunch(legs up)-25lbs*12,12,12
hanging leg raises-15+5,15+5,15+5

treadmill-15mins
basketball game

33pushups
90fks

*bring the soreness
__________________
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
  #30  
Old 04-22-2005, 02:30 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: 4,077
Default Re: The return of Superbilt

delts/traps/cardio

db milt press-65*8,8,8
shurgs-215810,10,12
alt front db raises-17.5*15,15,15
db shrugs-75*12,12,12
1 arm side lat-17.5*15,15,15
seated db shrugs-50*15,15,15
rear lat-20*13,13,13

bb wrist superset-60*25/25

treadmill 10 mins
run at 8.0 for 3
walk 4.0 at 2
run 8.0 at 1
walk at 4.0 for 2
run 8.0 for 1
walk for 1

bike for 5
shoot basket for a while

34pu
92 fk
__________________
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 07:22 AM.


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