The return of Superbilt

[superbilt]

4/25/05 chest/tris/cardio

bench-215*8,8,8
db bench-70*12,10,10
incline db-60*9,9,9
dips-12,11,10
skullcrushers-80*6,6 70*7 (crappy)
tri pushdown-65*16, 70*16,16
kickbacks-25*15,15
pec deck-100*15,11,10 drop60*8

cardio treadmill 20mins
walk 4.0 for 2mins
run 10 for 1
repeat for5x
walk 4 for 2mins
run 12.0 for 1min
walk

35pushups
95fks

[superbilt]

4/26/05 back/bis/abs cardio
pullups-10,8,6
chins-7,6, 1 (i got an excuse someone made me laugh)
db rows-60*10,12 65*10
lat pd-120*15,15,15
seated rows-80*15,85*15,90*15

DB CURLS-30*10,10,9
hammer-25*12,12
1 arm preacher-17.5*12,12
cable-50*20

ab pulldown-80*20,90*20,20 (run 1 lap in between sets)
laying leg raise-20,20,15
side oblique bends-45*15,15,15

*cardio treadmill 20 mins
15mins at 6.0 (1.5miles)
3mins at 4.0
2mins at 6.5

36 pushups
96fks

basketball

yeah i work out for like 2-3hours a day but i dont believe in overtraining so blah

[superbilt]

4/27/05 cardio
treadmill 20mins
15mins at 6.1
3mins at 4
2mins at 7

37pu
8chins

basketball for 40mins

[superbilt]

4/28/05 legs/abs
squat-255*8,8,8
half squat-220*20,20,21 (hindu squats in between)
seated leg-80*15,15,15
leg ext-9*15,15,15 (hindu squats in between)
leg curls-85*15,15,15 (lunges)
calf raise-225*15,16,16
seated calf-220*15,16,16

ab pulldown-90*20,20,20 (lap)
ab crunch machine-80(25, 90*20,20
hanging leg-12
oblique-60*20,20,20

5mins treadmill plus some basketball
didn't feel like doing cardio today my legs were destroyed

[superbilt]

4/29/05 shoulder/traps
db milt press-65*9,9,9
bb shurgs-225*10,10,10
alt frt db-20*15,15,15
db shrugs-80*12,12,12
1 arm side lat-20*15,15,15
seated db shrugs-55*15,15,15
rear lat-20*15,15,15

bb wrist curls-60*25
reverse-60*25

[superbilt]

5/2/05

bench-225*6,5,6
db incline-70*8,75*6
weighted dips-25*8,30*8
db kickbacks-35*8,8
weighted crunch pulldown-100*15,110*12,120*12 (2sec contractions at top and bottom)
weighted leg raises-15lbs*10,12
v-ups-12,12
pushups-39

cardio treadmill 15mins
7mins at 6.3
2mins at 4.0
1min at 9.0
2mins at 4.0
1min at 9.5
2mins at 4.0

i changed to a max-ot based program. i'm going to be training in mixed martial arts so i don't want to spend 3 hours in the gym anymore. besides i always get great results on max-ot.

[superbilt]

back day 5/3/05

weighted pullups-20lbs*6,22.5*6
lat pulldown-150*8, 162.5*6
db row-75*6, 80*6
seated row-150*8
deadlifts-245*6

10mins treadmill
8mins at 6.4
2mins at 4.0

20pushups

[superbilt]

back day 5/3/05

weighted pullups-20lbs*6,22.5*6
lat pulldown-150*8, 162.5*6
db row-75*6, 80*6
seated row-150*8
deadlifts-245*6

10mins treadmill
8mins at 6.4
2mins at 4.0

20pushups

[superbilt]

5/4/05 delts/traps
military press-135*7, 140*6,6
arnold press-50*6
1 arm side lat-30*8,8

db shurgs- 245*6, 250*6,6
upright rows-70*8, 85*8, 105*6

cardio treadmill 16mins
6.5 for 11mins
4.0 for 2mins
10.0 for 1 min
4.0 for 2mins

[superbilt]

5/5/05 legs/abs

squats-275*5,5,5
leg ext-13*7,14*6
sldl-185*6,195*6
leg curls-120*6,125*6

pullover-80*12, 90*12
side bends-55*12,12

cardio treadmill-15mins
3mins 6.6
3mins 4.0 at 2incline
3mins at 6.6
6mins at 4.0 at 2incline

30 pushups

*felt really sore from jiu-jitsu last night.