The return of Superbilt

[superbilt]

10/20/06 de bench

speed bench- 8x3 @58% 195
cg dec-250x5, 260x5, 270x5+6x reps
db row-125x6, 130x6, 135x6
seated milt- 140x10, 150x10, 160x9
chins-12,12,13
palms in db press- 80x9, 10, 9
hammer db- 60x7,7,7

12mins treadmill

5clapping pushup +5 speed pullups

[superbilt]

10/21/06 DL day
Dl-135x10, 225x6, 315x3, 420x1, 445x1, belt 475x3 PR!
sumo dl- 325x5, 345x5, 365x4
leg press- 620x8, 710x8, 800x6
abs standing-140x15, 150x13, 15
cable good morning-75x15, 85x15, 95x15
cliffhanger- 100x20s, 145x20s
db static-130x15s, 15s
plate pinches-35sx15s +5s (thick 35s)

12mins intervals
punching bag
10 squat thrusts

*good day. new 3 rep pr for my dl. my max has got to have gone up.

[superbilt]

10/23/06 ME Bench

Bench-135x10, 8, 185x6, 230x3, 255x1, 275x4,2,2
top 1/3- 295x5, 305x5, 315x7+5 second hold
seated cable row-18x10, 19x10, 20x8
push press-155x5, 175x5, 185x4
pullups-12,12,12
elbows out ext-55x12,12,12

12mins treadmill
medicine ball pushup hold
20pushups

*decent i would have liked to have gotten 5 on 275 but with no spot i didnt risk it.

[superbilt]

10/25/06 Squat day
box Squats-135x10, 225x7, 275x3, 325x1,
375x3, add belt 385x3, 395x3 PR
sldl-325x5, 345x5, 365x5
ab pd (paused)-160x15, 170x15, 180x15
db snatch-70x3, 75x3, 80x3
oblique pushdown-90x12, 110x12, 120x12
power clean-145x7
inc hyper-35x8,8,9
box jumps- 3sets of 5 (white boy got ups lol)

10mins of cardio woek up to 11 mph

*good day. my first set of heavy squats didnt go as good as i wanted so i used the belt and now i wonder if i needed it.

[superbilt]

10/27/06 DE Bench
speed bench-8x3 205 (61%)
bench-225x8, 235x8, 245x7
seated cable row( shoulder width)-190x8, 200x8, 210x7
seated milt-145x10, 155x10, 165x8
chins-12, 25lbsx12, 10
palms in db press-80x10, 85x10, 8
hammer curls-60x8,8,8

clapping pushups-5,5,5

6mins treadmill
hit heavy bag

*good day today changing things a lil every 2 weeks keeps me going strong.

[superbilt]

DL day 10/28/06
Rack pull (3/4 dl)-135x10, 225x7, 315x4, 405x3,
475x2, add belt 515x1, 545x1 555x0
sumo-335x5, 355x5, 375x5 PR no belt
leg press- 640x8, 730x8, 820x8
standing ab (paused)-150x15, 160x15,16
standing gmornin (cable)-80x15 superset pullthru-110x15
static db holds-135x20s, 20s
hex db hold-15x30s, 20sx30s no rest

5mins hiit 2 min cool down

*pretty good today. i would have liked to go higher on rack pulls. i hit 615 before but it was knee level and with straps. so i cant complain. i tied my 5 rep pr for sumos but with no belt this time.

[superbilt]

10/30/06 me bench
Cg bench-135x10, 185x6, 225x4, 255x3, 285x1, 305x1, 320x1 pr
paused bench-250x3, 255x3, 260x3
pullups-45x6, 55x6, 65x6
push press-160x5, 175x5, 190x5
bent over cable row-8x12, 9x12, 10x12
elbows out ext-55x12, 60x10,10

5mins walk

20 cg pushups

*pretty good tody not great. 320 was a struggle to lockout.

[superbilt]

10/31/06 Squat day

box squat-135x10, 225x6, 275x3, 330x1, 385x3, add belt 395x2
squat- 405x1, 415x2, 425x2
sldl-335x5, 355x5, 370x5
ab pd-160x15, 170x15,16
bb snatch-135x3, 155x3
power cleans-155x5, 165x5
box jump-3x5

5mins cardi0

[superbilt]

11/2/06 delts/traps

standing milt-95x10, 8, 125x6, 145x3, 170x1
push press-190x4, 185x4
db milt-75x8, 80x8, 85x8
side laterals-55x8, 60x6

bb shrugs-495x6, 515x6, 535x7
hs shurgs-560x10, 650x10

5mins cardio

going back to a more bodybuilding like split with a focus on strength/hypertrophy for a while to change it up.

[superbilt]

11/3/06 Tris/bis/abs

1A) cg bench-245x6,6 250x4
1b) ez bar curl-100x6,6 105x6
2a) overhead bb ext-115x8, 125x7
2b) alt db curl-50x6, 55x6
3a) pushdown-130x10, 150x12 (bar)
3b) hammer curl-60x8, 65x7

swiss ball situp (with med ball overhead)- 2kgx12, 3kgx12, 4kgx12 (supersetted with)
hanging leg raises-12,12

5mins walk

25diamond pushups