The return of Superbilt

[superbilt]

5/26/06 speed bench
speed bench-165 8x3
cg bench- 235*5
245*5
255*5+2partials
1 arm db rows- 120*6
125*6
130*6
parallel dips-45*8
55*8
65*8
1 arm overhead db ext-40*8
45*8
50*8
face pulls (bar)-9*12
10*12
11*12
cable curl-6*20
7*15
db wrist-40*12
45*12
50*10

15mins bike 5.42miles

20clapping pu +10 reg
100 fks

*pretty good today 8 out of 10. i could have went heavier on everything.

[superbilt]

5/28/06 squat day
squat (shoulder width)- 225*5
270*3
315*2
360*1
405*1
425*1
450*4 1/4 squats

wide stance squat-185*3
245*3
275*3
315*3
speed dl-6x1 @ 52% 260
step ups (bench)-35s *10, 10
adductor-4*12, 6*12
abductor-5*12, 6*12
1 leg squat on machine-5*20 each leg
dec situp with pause-bw*12, 10*12, 25*12, 35*12
standing calf-270*12, 320*12, 360*12
45deg hypers-bw*12, 25*12

15mins stairmaster 75 floors (thats one big building)

*regular squats sucked (!@#$%^&*) today. however, the wide stance squats felt much much better. next week im gonna start with the wide stance instead because i feel they are better for me. also the regular squats i did in the power rack and didnt feel comfortable at all and the wide i did in the squat rack and felt much more comfortable. so im gonna stick to the squat rack for now.

[superbilt]

5/30/06 Bench day
Bench-135*10, 175*5, 215*3, 250*2, 285*1, 305*fail, 295*fail
pause bench-250*2,2,2
seated milt press-135*10, 145*8, 155*7
inc db press-85*8,7
face ext-35*12, 40*10,11
face pulls-10*12, 11*12, 12*12
bb wrist (fat bar)-135*15, 165*15, 185*15

5mins bike

25 pu

*blah 6 out of 10. my bench sucked today.

[superbilt]

5/31/06 delts/traps/calves
Push press- 160*6, 170*6, 180*5.8 (couldnt lockout last rep)
db side raises-60*6,6
rear delt raises-50*6, 55*6

bb shrugs-550*6, 560*6, 565*5, 455*10
db shrugs-130*14

front plate raise-45*20

lp calf-870*12, 900*12, 940*12
hs calf-360*15, 410*13
standing calf-10*30 fast

5mins jog 6.0
10mins bike 3.6 miles

25pu

*good workout today. 9 out of 10. i didn't think my pressing would be so good considering i did 3 sets of seated bb milt yesterday. however, i recovered fast. this is my style of lifting and it works and i am going to stick with it for awhile and im not gonna make any major changes. THE END! lol

[superbilt]

6/1/06 Deadlifts
Deadlift-135*8, 225*6, 315*3, 405*5 (NEW PR)

then i put the plates back and a 25lb plate falls out of the rack and hits me right in the back of my hand from about 2 feet above my hand as im putting a 45lb plate back. My first reaction is to curse and get mad then i see there is a cut and my hand is swollen to like 3x the normal size. Luckily it wasn't broken but i had to go to the emergency room for x-rays and medication. I am mad at this because now i can't lift till it is better. Hopefully i can finish the rest of my back workout saturday and then do arms sunday. However, that means i have to lift 7 days in a row to make up for the missed days. I know accidents happen and it really isn't anyones fault. But now whenever i put a plate back im going to be extra careful because this could have been a lot worse.

[superbilt]

6/3/06 back/abs
bb rows-260*6, 265*5
weighted chins-90*4,4 (struggle)
db rows-130*7, 135*6 (the dbs only go up to 150 almost there)
wide pullups-bw*14

dec situp w pause-10*12, 25*12
side db bends-90*12
ab crunch machine-11pl*20

15mins elliptical

17 bw chins (my pr is 23)

*pretty good workout 8 out of 10. the hand didnt bother me too much today. i was dissappointed on my wieghted chins tho. i dont know if i have platued on them or its becuz i did them after bb rows or just a lack of energy.

[superbilt]

6/4/06 tris/delts
dec cg bench-250*5, 260*5, 265*5, 270*5
push press-160*5, 170*5, 180*5
overhead bb ext-135*6, 145*6,5
db milt press-65*8, 70*8, 75*7
pushdown-12*10, 13*8
side db raises-35*10, 40*10
alt db curls-40*10, 45*8

20mins treadmill

25diamonds

* good workout 8.5 out of 10. i did better than expected on the dec cg i was aiming for a 5rep max in 3 sets but it took 4 and 270 for 5 with no liftoff or spot ain't too bad.

[Growth In Motion]

Nice bro! I didn't realise we were on the same page. You're doing exactly what i like doing! I think im gonna learn alot from you!

Happy Lifting!

[superbilt]

thanks man and you got some pretty good numbers considering your age. stay focused and you will meet your goals.

6/5/06 Legs/lowerback/abs/calves/forearms

Squats-320*5, 335*5, 350*5 (had to grunt out the last rep)
rack pulls (standing on 100lb plates at knee level)-405*5,
435*5, 465*5 (chalk no straps)
Leg press-600*6, 700*6, 800*6 (no half reps i do them full rom)
pull-thrus- 9*15,12

ab pd (1 sec pause at top)-12*12, 13*12,12
weighted reverse crunch-12lbs*12
gorilla chins-8

hs calf-450*12, 500*10, 520*8

hs grip squeeze- 180*15, 200*12, 215*10

15mins treadmill

*9 out of 10. squats felt real good today real good. getting deep felt easy today. this is the best squats have felt in a long time. next week my goal is to go 10lbs heavier.

[superbilt]

6/6/06 bench day
135*10
175*6
195*3
225*1
235*5
245*5
255*5
265*3 (didn't push it on this set with no spot)

Inc bb-135*5, 185*5, 195*5

pause bench (2sec on chest)- 225*3, 230*3, 235*3

parallel dips-bw*10, 45*10

face pulls-10*15, 11*15, 12*15

front bb raises- 55*12, 65*15 (much harder then dbs)

hammer curls- 50*8, 55*8

skullcrushers- b+50*12, b+60*10

*8.5 out of 10. good workout. bench went pretty smooth since i did tris/delts two days ago and im still a little sore.