The return of Superbilt - Page 30

superbilt · #**291** 05-05-2006, 05:49 PM

5/5/06 tris/bis
Cg bench-260*5, 265*3, 270*2+5partials
bb curl (slight cheat)-135*6, 140*6, 145*4, 150*4
dec db ext-35*8, 40*7, 45*6 (last set could use full rom)
alt db curls-40*8, 45*7, 50*6
v-bar pushdown-8*20, 10*20
hammer curls-30*20, 35*16

1 arm overhead db-20*50 then few seconds rest
1 arm preacher db-20*25

30second biceps fascia stretch- 30lbs in each hand

5mins treadmill 4.0
5mins bike

25cg pu

*my last workout before florida so i wanted to hammer my arms hard. 9.5 out of 10. i was weak on the cg bench today but strong on everything else. i think it was because of the lowered carb diet i am on. however, i felt good about this and my arms were on fire.

superbilt · #**292** 05-19-2006, 12:55 AM

5/15/06 legs
squats-340*5, 350*3, 360*3
leg press-690*6, 740*5
sldl-295*6, 305*5, 315*5
leg ext-12*17
ham curl-10*15

standing calf (smith)- 290*12, 310*11
leg press calf-400*100 reps (20,20,15,15,10,10)

superbilt · #**293** 05-19-2006, 12:55 AM

5/16/06 speed bench
speed bench-175*8x3
cg bench-250*5, 255*4, 260*3
t-bar- 180*6, 190*6, 200*6
top half bench (1 sec pause)-225*3, 245*3, 275*3
stand face-30*12, 40812, 45*12
face pulls (rope)-10*13, 11*12, 12*11
front db raises-30*12, 35*11, 40*10

superbilt · #**294** 05-19-2006, 12:56 AM

5/18/06 delts/bis/calves

hang clean and press-135*6, 155*5
db milt press-80*6 (shoulda got a spot for liftoff)
side laterals-55*6, 60*5
rear laterals-45*6

bb curls-135*6, 145*5
alt db curls-50*6, 55*6
hammer curls-55*6

hack squat calf-270*12, 290*12, 310*12
lp calf-580*12, 670*12, 760*12

*my legs are still sore from monday and it sucks. good workout today. 8.5 out of 10. i need to push it harder and go to failer. my new split is gonna be
day1- chest/forearms
2- legs/abs
3-delts/bis/calves
4-tris/traps
5-back/abs

*the volume will be lower but the intensity higher.

superbilt · #**295** 05-19-2006, 11:19 PM

5/19/06 tris/shrugs
dec cg bench-245*6, 255*6 (no spot no liftoff, i wonder what i could have done with a liftoff)
overhead bb ext-140*6, 145*6
bar pushdown-14*6, 15*6 (maxed out machine)

bb shrug-525*6, 535*6, 550*6 (new pr)
bhb shrug-425*6, 445*6
neck machine (rear)-4*20
side-2*20

*15mins treadmill
1min at 9.1, 9.6, 10.1 with 1min at 5.1 in between
2min at 4
2min at 7
5min at 4

25diamond pushups

*awesome workout today. 9.5 out of 10. i had a lot of energy and a lot of intensity i felt like i shoulda been barking today lol. definitely a kickass workout.

superbilt · #**296** 05-21-2006, 12:24 AM

5/20/06 back/abs
bb rows-250*6, 260*6
weighted chin-85*5, 90*4
dl-405*4 (i was gonna save it for last but i put it 3rd, not bad for no chalk or wraps)
db row-125*6, 130*6 (ut oh the dbs only go up to 150 haha)
lat pd-18*8 (too light)

st ab pd-7*12, 9*12, 10*12
db side bend-90*12, 95*10
incline side leg raise-12

15mins bike 5.4 miles

20pu

*great workout today 9.5 out of 10. i had high energy and high intensity. i love training like this i fires me up.

superbilt · #**297** 05-23-2006, 01:52 AM

5/22/06 chest/forearms
bench-255*5, 260*4, 265*3+3partials
inc db-90*6, 95*6+3partials
dips-90*6, 100*5

bb wrist-205*11, 225*10
bhb bb wrist-185*10
db wrist-40*12, 45*12

7mins bike

*the numbers are definately lower on the bench than normal. 7 out of 10.

superbilt · #**298** 05-23-2006, 08:01 PM

5/23/06 legs/abs
squats- 160*12,10
225*6
275*3
315*1
340*3
355*3
370*2
385*1
225*5

leg press-750*6, 800*6
sldl-315*6, 320*6

ab crunch pd-11*12, 12*10,10
leg raise-15*12, 20*10

5mins walking 4 at ele 3

*8 out of 10. i went deep on the squats but on the 385 set i felt like i got a bad start and the weight was too low on my traps.

superbilt · #**299** 05-25-2006, 12:43 AM

5/24/06 delts/bis

hang power clean + press- 95*5
135*3
150*3
165*3
180*3
db milt press-80*6, 85*5
side db raises-50*8, 55*6
rear db raises-45*8

alt db curls-55*6, 60*5,6
hammer curls-60*6, 65*6

5mins at 6.5 on treadmill
10mins bike 3.55miles

20 pu

* pretty good today 8.5. clean + presses went pretty good. the goal was to reach a 3 rep max. then pound my shoulders and bis with heavy weight.

superbilt · #**300** 05-26-2006, 03:17 AM

5/25/06 DL day

DL-135*7
250*5
315*3
365*2
415*1
460*1
485*0 didn't have it today
405*1,1,1
Sumo-315*3
box squat- 225 6x3
power clean- 175*3
185*3
195*3
bb shrug-540*6
550*6
560*6
st ab crunch pd-10*12
11*12
12*8
leg press calf-780*12
830*12
855*12
twisting st ab pd-5*15
6*15

*11min treadmill (1mile in 8:23)

*dl's sucked today but everything else was good. i killed my legs 2 days ago and they are still sore especially my inner groins. 7.5 only cuz everything else was good.