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  #371  
Old 09-10-2006, 06:16 PM
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superbilt superbilt is offline
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Default Re: The return of Superbilt

9/10/06 ME Bench
rack pres (1inch of chest)-
135x7
175x5
215x4
255x1
270x1
285x1 (10 lb pr)
295xmiss
rack lockout (3inch rom)-
295x2
320x2
345x1
365x1
385x1/2 (almost couldn't lockout all the way)
dec bench (normal grip-250x5, 255x5, 260x5
t-bar rows-155x6, 175x6, 195x6, 205x6
5 a elbows out extensions-45x12, 50x12, 10, 12
5 b alt db curls-40x8, 9, 8
6 front db raise (palms down)-30x11
(palms in)-30x12
side laterals- 35x10

5mins walk

*good day only negative wasnt locking out 385. it wasnt an issue of strength it was more fatigue. i kinda supersetted elbows out with db curls to use less rest time and get done faster.
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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.
NO LIMITS!!
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  #372  
Old 09-11-2006, 09:11 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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9/11/06 DE squ/dl
box squats-310 10x2
speed dl-(35's) 380 6x1
rdl-265*8, 290*8, 315*8
leg press (high and wide)-625*6, 675*6, 725*6
ab wheel- 12, 12, 13
side pushdown (hi pully)-4*12, 5*12, 5+pl*12

6MINS BIKE

*pretty good workout. it didnt feel like i squatted back enough on all my squat sets.

on a side note i passed my acsm cert personal trainer test woo hoo. not easy test but i did it and i am stoked and cant wait to get a job as a cpt.
__________________
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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  #373  
Old 09-13-2006, 06:00 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

9/13/06 DE Bench
speed bench-195 61% 8x3
Dec cg bench-250x5, 255x5, 260x5 (first 2 sets paused)
clean and press-135x5, 145x5, 155x5
seated cable row-15x12, 15+plx12, 16x10
inc db (palms in)-65x10, 70x9, 10
hammer curls-50x8,8,8
face pulls (rope to upper chest)-10x15

*good day real powerful today. i love clean and presses.
__________________
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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  #374  
Old 09-16-2006, 05:24 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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9/15/06 ME squat
box Squat- 135x7
225x5
275x3
315x3
365x1
405x1 last rep that touched
430x1 1 inch from box
455x1 1 inch from box (i felt too tight today)
walkout and partial negative-495x1 ( i wanted to feel what it felt like)
atg squat(Shoulder width paused)-225x3, 265x3, 300x3
goodmornings-135x10, 175x10, 205x8
dec situp (paused)-40x12, 50x12, 55x12
db shrugs (1 sec pause at top)-140x12, 145x12,12
bb fat bar static holds-405x10s, 455x10s, 500x10s, 545x10s

12mins bike

*not too great. had trouble getting deep enough on box squats. my hips felt too tight. hopefully next week will go much better.
__________________
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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  #375  
Old 09-17-2006, 10:17 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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9/17/06 ME BENCH BABY!!!!!!
Bench- 135x7
185x5
230x3
260x1
290x1
315x1
330x1 (10 LB PR !)
340X1 (20LB PR!!!)
350Xalmost lol (i need a save 2 inches off my chest)
cg paused-225x3, 235x3, 245x3
pullups-12, 12, palms in 12
overhead ez bar ext (seated)-bar+70x12, b+80x10 (then i realized this exercise sucks)
1 arm overhead db-40x10
alt db curls-40x10,9
1 arm db shoulder press (standing)-40x12, 50x10,10

5mins walk

awesome day! 10 out of 10. my goal was 330 for today and i almost hit my end of year goal of 350 i coulda had it if i didnt do 340. i was fueled by anger today for the eagles blowing a 17 point lead to the giants. oh i still cant believe it im so mad but this made up for it sort of. my plan has been working awesome for my bench now i just gotta get this progress on my squat.
__________________
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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  #376  
Old 09-18-2006, 01:21 AM
Growth In Motion Growth In Motion is offline
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Default Re: The return of Superbilt

[ QUOTE ]

330x1 (10 LB PR !)
340X1 (20LB PR!!!)
350Xalmost lol (i need a save 2 inches off my chest)
awesome day! 10 out of 10. my goal was 330 for today and i almost hit my end of year goal of 350 i coulda had it if i didnt do 340./quote]

Hey. nice work superbilt! Sounds awesome! You know, similar things have happened to me recently, and i also need to get the gains goin for my squats. Once again, nice work with the bench pb
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  #377  
Old 09-18-2006, 06:37 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

THANKS for the comment growth in motion. you keep up the good work too i wish i had your numbers at your age. i didn't start getting consistent till i was about 18. and i have had to take off time since then too.
__________________
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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  #378  
Old 09-18-2006, 06:42 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

9/18/06 DL day
DL- 135x5, 225x5, 315x3
435x 1, 1, 1, 1 (86%)
add belt-445x1,1 (88%)
sumo dl (raw)-315x5, 335x4, 355x3
rack pull (knee raw)-405x3, 455x3, 495x3 (this bar was torture it must have been brand new and i ripped a callus of my left hand becuz of it)
bb shrugs-405x10 (stopped cuz of hand)
db dls (at sides close stance)-100x5, 110x5, 120x5 (all explosive reps)
ab crunch machine (paused)-11x12, 12x10, 13x8
ob side pushdown-5x12, 5+PLX12, 6X12

bike 11 mins

*8 out of 10. my deadlifts were too slow considering the weight i used. not just slow off the ground but slow. i think i am gonna make some minor changes to my dl and squat days.
__________________
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
  #379  
Old 09-20-2006, 05:55 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: 4,100
Default Re: The return of Superbilt

9/19/06 de bench
speed bench- 185 55% 8x3 (not very fast)
dec cg-255*5, 260*4, 225*7 (i realized that my tris are sore at this point)
power clean and press- 145*5, 155*5, 165*4 (does this count as cardio lol)
seated cable row-16x10,10
inc db (palms in)-70*10, 75*8
hammer curls-50*8, 55*8 (really easy)
face pulls-11x15

active recovery\
pushdowns-5x20
overhead ext-4x20

20mins treadmill 1.25miles

*so i realized im not recovered from sundays me day. i think it was the 350 that did me in because that was a long rep and struggle. my tris are extremely sore now so i cut the volume down a little today. tommorow will most likely be an active recovery day.
__________________
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
  #380  
Old 09-22-2006, 06:14 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

9/22/06 Squat day
squats (wide stance)-135x6, 225x5, 295x3,
315 8sets of 2
atg paused (shoulder width)-270x4,3,3
sldl-245x8, 280x8, 305x6
dec paused situp-55x12, 60x10,10
bb static hold-425x10s, 470x10s, 515x10s, 555x10s
abductor-6x12, 8x12
adductor-8x12, 9x12

*6mins bike 3mins walk

*yeah i dont like this program so imma gonna switch it up a little. this was boring to squat 315 for 8x2. i think im gonna squst triples for 3 weeks advancing the weight every week. then ill do singles 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
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