The return of Superbilt - Page 47 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #461  
Old 01-08-2007, 08:32 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

1/9/07 afternoon deadlift
DL- 360 8 sets of 3
box squat- 225 8x2
rack pull-315x3, 365x3 (hands ripped)
ab pd-195x12, 200x12, 205x12
suitcase db dl (4 box)- 60x8, 65x8, 70x8
1 leg squat off bench- 12,12,12

5mins cardio

*much better than the morning. next time i need to remember to bring chalk
__________________
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
  #462  
Old 01-09-2007, 02:24 AM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
Heavyweight
 
Join Date: Nov 2005
Posts: 2,888
Default Re: The return of Superbilt

Hey bro, nice lifting. Are you getting ready to test your 1RMs or compete, i noticed your volume is goin down?
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
Reply With Quote
  #463  
Old 01-09-2007, 01:40 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

nope i am going to up my frequency. Bench days will be 3x a week and dl/squat will be 2x a week. Then I will have one power/core day.


1/9/07 Bench (medium)
Bench-
50% 170x5
60% 205x4
70% 240x3
80% 270 5sets of 2

chins- 45x 4sets of 6

push press- 135x5, 145x5,5 155x5

hang high pull- 135x5, 145x5,5

5mins cardio

everything felt pretty easy today so things are going well.
__________________
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
  #464  
Old 01-10-2007, 12:50 AM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
Heavyweight
 
Join Date: Nov 2005
Posts: 2,888
Default Re: The return of Superbilt

[ QUOTE ]
nope i am going to up my frequency. Bench days will be 3x a week and dl/squat will be 2x a week. Then I will have one power/core day.

[/ QUOTE ]

Fair enough [img]/forum/images/graemlins/cool.gif[/img] Just keep that protein intake high [img]/forum/images/graemlins/grin.gif[/img]
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
Reply With Quote
  #465  
Old 01-10-2007, 04:36 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

protein is always high

1/10/06 Power/core day
Power cleans- 135x3, 155x3, 175x3, 180x3
squats- 230 6 sets of 3
db swing- 40x5, 50x5, 60x5

box jumps- 3x3
vertical jump- 3x5

ab wheel- 12, 10, 10
hlr-12, 10, 10
situp on ground ( no feet held or hooked)- 12, 10lbs x12, 25lbs x12
__________________
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
  #466  
Old 01-11-2007, 03:46 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

1/11/07 bench day 3
Bench- 50%x5 170
60%x4 205
70%x3,3 240
80% 5sets of 3 270

db row-105x6, 110x6,6

bench (3sec pause)- 225x5, 235x4, 245x3, 255x2

seated cable row-170x8, 180x8, 190x8
__________________
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
  #467  
Old 01-11-2007, 09:39 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

1/11/07 tris/delts (afternoon)

cg bench- 225x5, 235x5, 245x5, 255x5,5
push press- 135x5, 145x5, 155x5, 165x5,5
2 board press- 230x6, 240x6, 250x6, 260x4
db milt-70x8, 75x8,8
overhead bb ext-115x8, 125x8
1 arm db overhead- 50x8
side laterals-40x8, 45x8, 50x8

not bad for my 2nd workout today.
__________________
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
  #468  
Old 01-12-2007, 07:39 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

1/12/07 dl/traps/abs

Deadlift- 135x5
225x5
315x3
360x3
370x3
380x3
390x3
400x3
410x1
420x1
430x3

goodmorning- 195x6, 205x6, 215x6, 225x6

bb shrugs-405x6, 425x6, 445x6, 465x6

db shrugs- 135x8, 140x8, 145x8
alternated with
standing abs- 195x12, 205x12, 215x12

ab wheel- 12,12,12

hypers-45x12, 12, 12

10mins elliptical

lots of deadlifts today. i alternated my grip ever set with left under right over and left over right under. my hands were tore up by the end. good workout.
__________________
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
  #469  
Old 01-14-2007, 11:38 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

1/14/07 Bench day
Bench- 135x6, 185x5, 225x2
245x3
250x3
255x3
260x3
265x3
270x3
275x3
280x3
Paused Bench- 225x3, 235x3, 245x3, 255x3
Inc db bench-80 4sets of 6

BB curl-80x6, 90x6, 100x6, 110x6
alt db curl-45x8
hammer curl-45x8
__________________
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
  #470  
Old 01-15-2007, 07:57 PM
superbilt's Avatar
superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,077
Default Re: The return of Superbilt

1/15/07 Back/abs
DL-135x8, 225x5, 315x3, 405x1, 435x5, 445x4 (raw)
weighted pullups-50x6,6
db row-130x6,6,6 (straps)
chins-45x6, 55x6
seated cable row-200x6, 210x6

dec paused situp- 70x10,10
kneeling ab pd-185x12, 195x10,10
__________________
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
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 05:26 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.