The return of Superbilt - Page 32 - ABCbodybuilding

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  #311  
Old 06-08-2006, 12:37 AM
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Default Re: The return of Superbilt

6/7/06 back/traps
pullups- bw*9, 45*5, 55*5,4
bb row-135*6, 225*6, 235*6
lat pd-12*12, 14*12
seated row-15*10,10

bb shrugs-405*12, 425*10
hs shrugs-470*20, 25 (i think my arms got longer after this set)

*my legs are still sore and i didnt have the energy today. 6 out of 10. im gonna change it so i do one back exercise 4days a week with 2 for width and 2 for thickness. shrugs went good today tho.
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Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
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  #312  
Old 06-08-2006, 09:17 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/8/06 DL day

Dls-275*5, 315*3, 405*2, 455*(i hurt my lower back)
goodmorning squat-135*5, 225*5,5
pullthurs-9*12, 10*12, 10+pl*12
lat pd (full stretch w pause +powerful pull)-15*12,16*10,10

ab circuit (30s between sets)
staning ab pd to sides-5*15
standing abs-6*15
seated ab pd-6*15

bb shrugs-500*8, 545*6, 555*6
lp calf-800*12, 890*12, 940*12
inc hypers-bw*12

17mins treadmill (12mins 1.23miles)

*2nd deadlift day in a row where i get hurt. what is up with this. i was feeling strong today all the warmup sets felt light. i guarentee that i would have set a new pr of at least 510 today. however, on my last warmup set of 455 i planned to pull a fast single. i think i pulled it without getting set up properly and i felt a pain in my left side of my lower back and it sounded liek a crack. i am pretty sure it is just a pulled muscle but it is still annoying. i wasnt gonna stop my workout after that i just was careful.
__________________
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
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  #313  
Old 06-12-2006, 09:56 PM
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superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

6/12/06 squat day
squats-135*8, 225*7, 275*5, 320*3, 350*3, 370*3
box squat-225*5, 245*5, 275*5
sldl-225*10, 245*10, 265*8
standing abs-8*12, 9*12, 10*10
bb shrugs-405*15, 415*15, 425*15
hs calf-500*13, 520*11, 450*15
pullups-bw*12
face pulls-11*15, 11+pl*15, 12*13

20mins treadmill (2mins @ 6mph alt w. 2mins at 4mph ele3 for 16mins +4 mins walk)

*decent 7.5 out of 10. i didnt feel real great on squats today. everything else went well tho. i orginally planned to do leg presses but i figured box squats would help my squat more. i was a little fatigued today from my pt test yesterday and not much sleep on the weekend. i had to skip fridays workout because i still had back pain. its not 100% yet but it is much much better. i think it was just a pulled muscle.
__________________
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
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  #314  
Old 06-14-2006, 02:37 AM
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superbilt is getting stronger than ever
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Default Re: The return of Superbilt

6/13/06 heavy bench day
Bench-165*5
195*5
230*3
260*3
270*3
275*3
290*1
pause bench (2sec on chest)-230*3, 235*3, 245*3
chest supported row-135*8, 140*7, 145*6
overhead bb ext-135*6, 140*6,5
supine pullup-bw*12,10
side laterals-30*12, 35*11, 40*10
hammer curls-45*8, 50*7, 55*6
db wrist-35*15, 40*13,12

5mins treadmill

20pu

*decent 8 out of 10. my previous 3 rep max is 280 but ill get that back up next week hopefully. on a side not i finally bought a weightlifting belt because im sick of pulling muscles in my lower back and im hoping this will help with that. ill prolly only use it on heavy deadlifts and possibly squats but ill see about that. im excited to use it for the 1st time.
__________________
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
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  #315  
Old 06-14-2006, 09:03 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

6/14/06 DL DAY!!!!
DL-135*8, 225*6, 315*4,
(belt)-405*3,
435*3,
455*3 yeah!! (PR)
sumo dls (no belt)-315*3, 335*3, 355*3
goodmornings (knees bent)-135*6, 185*6, 225*6
1 leg ham-90*12, 110*10
dec situp w pause-30*12, 35*13, 40*15
bb shrugs-550*6, 555*6, 570*7 (PR)
hack calf-320*12, 340*12, 360*12
inc hypers-bw*12/ ab crunch machine-10*25

11mins treadmill

*awesome workout today. 9.5 out of 10. i felt like i got stronger on every rep of my deads. i grinded out 3 at 455 which is a new 3rep pr for me.
__________________
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
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  #316  
Old 06-15-2006, 08:53 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Default Re: The return of Superbilt

6/15/06 speed bench
speed bench-160 8x3
dec cg-225*3,275*4 (delts and tris too sore)
seated milt-135*5, 175*3 (bad idea)
hs seated milt-200*8, 230*6
bb rows-135*10, 185*10, 225*8
elbows out ext-40*12, 45*12,12
lat pd-15*10, 16*10
alt db curls-40*10, 45*8
bb wrist-185*15, 225*12, 235*13

20mins treadmill

*bad day 5 out of 10. i shouldnt have done this workout today my delts and tris are not recovered from tuesday.
__________________
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
  #317  
Old 06-16-2006, 07:07 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

light legs
squats (narrow stance)-135*8, 225*7,8
leg press-600*6, 700*6
sldl-315*2, 135*12

standing abs-6*20, 7*20
hs calf- 540*10, 360*13

11mins treadmill

*waste of time.
__________________
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
  #318  
Old 06-19-2006, 10:52 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,022
Default Re: The return of Superbilt

6/19/06 chest/bis
bench-245*6, 250*6, 255*6
inc db-95*7, 100*6
dips-70*7, 80*6

alt db curls-50*6, 55*6, 60*4
hammer curls-60*6, 65*6

*awesome intensity 9 out of 10. Return of max-ot. this will last 3 weeks until i go away to A.T. for 3 weeks.
__________________
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
  #319  
Old 06-20-2006, 09:49 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,022
Default Re: The return of Superbilt

6/20/06 legs/abs
squats-335*6, 350*6, 360*5 (awesome intensity today and no problem getting deep)
leg press-830*6, 870*6
sldl-315*6, 325*6

dec situp w pause-30*15, 40*15
ab crunch machine-11*15,12

10mins treadmill
10mins stairmaster

*9 out of 10 today. squats felt good today. lots of intensity and aggression.
__________________
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
  #320  
Old 06-21-2006, 08:56 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,022
Default Re: The return of Superbilt

6/21/06 delts/traps
seated milt-175*6
standing milt-175*5
db milt-80*7, 85*6
side laterals-40*10, 50*8
rear laterals-45*8

hang cleans-175*4,4
bb shrugs-500*7, 520*6, 545*6
bhb shrugs-405*10

*decent 8 out of 10. getting the weight off the rack is a problem for seated milt. im gonna eliminate hang cleans next week it was a waste and messed up my shrugs.
__________________
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
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