The return of Superbilt - Page 34

superbilt · #**331** 07-03-2006, 08:46 PM

thanx Lx

7/3/06 chest/bis
Bench-260*6, 265*5, 270*2 (no spot today didnt want to risk it)
inc db-90*8,8,6
dips-50*10, 55*8
inc db flyes-30*20, 16

bb curl-135*6, 140*6
hammer- 60*8, 65*7
1 arm preacher-25*12,12
cable curl-7*15

*20mins treadmill
4.0 ele 2 for 10 mins/2mins 6 ele 2/ 8mins 4 ele 2

*8 out of 10. i decided to throw in different rep patterns to have a more complete workout. this week is a testing week to see if i like the idea. if i do then i will use it when i come back after my 3 week A.T.

superbilt · #**332** 07-05-2006, 10:30 PM

7/5/06 Legs/calves

Squats-355*6, 360*4, 365*4 (didn't have it today)
leg press-700*8, 750*8, 800*7
SLDL-295*7, 305*7, 315*7
step up-35*10
leg ext-10pl*20

standing calf-18*12, 19*12, 20*12
1 leg calf-30*13, 35*13
seated calf (slow)-90*20, 110*20

20mins treadmill
12mins at 4 ele 2.5, 1 min at 9 ele 2.5, 7mins at 4 ele 2.5

12pullups

7 out of 10. my squats were not good at all today. i did better last week. everything else went fine tho.

superbilt · #**333** 07-07-2006, 01:10 AM

7/6/06 speed bench
speed bench-165 8x3
smith machine milt press-b+160*8, b+170*7,6 (i dont like smith machine)
bench lockout-225*8, 250*8, 275*8
pullups-40 reps (15, 12, 7, 6)
elbows out ext-40*12, 45*12, 50*12
seated cable rows (long bar)- 12*12, 13*12
side laterals-40*10,12, 45*8
hammer curls-45*10,10, 50*8

10mins treadmill 4mph

25pu

*pretty good 9 out of 10. i was using less rest than normal today and my whole upper body was pumped. the only thing i didnt like was the smith machine milt press it feels so unnatural to me and i do better with a bb.

superbilt · #**334** 07-07-2006, 07:57 PM

7/7/06 DL day
DL-405*3, 435*3, 465*3 PR!!
box squat-225 5x3
sumo dl-315*5, 325*5
leg curl-12pl*10,8
bb shrugs-495*8, 505*8, 515*8
dec situp w pause-25*12,12,12
1 leg calf-30*15,15
db wrist-45*15, 50*15 super setted with plate pinch-2 25's*30sec

10mins treadmill 4.0 ele 1

*9 out of 10. i had to set a PR before I leave and I did. I'll be back in 3 weeks with more determination than ever.

superbilt · #**335** 07-29-2006, 08:21 PM

'M BACK!! AND I"M READY TO BECOME STRONGER AND BETTER THAN EVER!!

7/29/06 speed bench
speed bench-160 8x3
stand milt press-135*8, 145*8, 150*7
pullups-17,12, 8,7 (Total-44)
elbows out ext-40*12, 45*12, 50*12
seated cable row (supinated)-14*11,9
side laterals-40*12, 45*8
hammer curls-40*10,10
front plate raise-45*15

walk 1 mile in 15:40

15 clapping pushups

*i lost a little strength and endurance but ill build back up quickly. i lost some weight too idk how much but prolly 5-10lbs. it felt soo good to be back today tho. i live for this stuff. i was a little winded by the end but that is ok.

superbilt · #**336** 07-31-2006, 01:36 PM

7/30/06 Squat day
Squats-315*3,3,3 (weak)
goodmornings-205*6, 215*6, 220*5
leg press-450*10, 540*10, 630*6
ab pd-12*12, 13*12, 14*10
bb shrugs-365*10, 375*10, 385*10
hypers-bw*12,12
standing calf-16*15, 17*15, 18*15
BB WRIST-135*12, 155*12, 175*12

*first two workouts back i took it a lot lighter than normal so i can get back into it comfortably. as of now i am super sore in my triceps and lower back. tuesday is my ME bench day and i am wondering how that will go. i was realy weak on squats today i just didnt have it.

superbilt · #**337** 08-01-2006, 07:58 PM

8/1/06 Bench day
Bench-245*5, 250*4,4
Cg bench (w pause)-225*3,5,5
inc bench-165*6,7

elbows out ext-40*12, 45*10
db curl-35*10, 40*8
rope pushdown-8*20

10mins treadmill

*not as weak as i thought id be but not good either. inc was really weak i am gonna replace it with inc db next week.

superbilt · #**338** 08-02-2006, 08:10 PM

8/2/06 Back/abs
Weighted pullups-45*6, 47.5*5,5
t-bar rows-135*8, 155*8, 175*8
lat pd/face pull superset-14*10/7*10, 14*10/7*10, 14*10/7*12
face pulls-7*30

ab pd-13*12, 14*12, 15*8
side db bend-50*20,20,20

bike-5.40miles in 15mins

15pullups

superbilt · #**339** 08-04-2006, 01:18 AM

8/2/06 night
2mile forced rucksack march 22:30
FUN FUN FUN!

8/3/06 speed bench
Speed bench-165 8x3
clean & press-135*3, 145*3, 155*3, 165*3, 135*4
elbows out ext-40*12, 45*12,12
pullups-15, 12, 8, 8
seated cable rows-14*10,10
side laterals-35*12, 40*12, 45*9
hammer curls-35*12, 40*9, 45*7
front plate raise- 45*17

jog 1 mile in 9:30
walk 4.0 for 5:30
5min cooldown 3.8-3

15 clapping pushups

superbilt · #**340** 08-04-2006, 08:57 PM

8/4/06 DL day
Deadlift-405*3, 435*2, 465*0 (grr so discouraging)
sumo dl-315*3, 335*3, 355*3
box squat-225*6x2
1 leg curl-90*10,10,10
bb shrugs-405*8, 425*8, 445*8
dec situp w pause-bw*15, 25*15, 30*15
1 leg curl-25*15, 15, 16
db wrist-30*20, 35*20, 40*20

6miles bike in 16:40

* i am happy to say my first week back lifting is over. hopefully now i can start getting my strength back