The return of Superbilt

[superbilt]

1/16/06 Delts/traps/forearms

Push Press-155x6, 160x6, 165x6
1 arm db milt standing-60x8, 65x8
side laterals-55x8, 60x7

bb shrugs-445x6, 455x6, 465x6
hs shrugs-560x8, 650x8

bb wrist-205x8, 215x8
bhb wrist-185x8, 195x8
plate pinch-25x 25sec
hex db holds-20x25s

[FloridaTitan]

Nice woik.

Are you pinchin' two 25's. If so you are a certified bad (!@#$%^&*).

[superbilt]

yeah i take the two 25s together and pinch them togeter for time. i feel that plate pinches and bb static holds are the best grip exercises.

1/17/07 tris/bis
Cg bench- 255x6, 260x6, 265x6
bb curl-115x6, 120x6, 125x6
2 board press- 265x6, 275x6
lockouts-315x6
alt db curl-55x6, 60x6
1 arm overhead db ext-50x8, 55x8
hammer curls-60x8, 65x7

12mins treadmill

*not bad cuz i did shoulders and traps yesterday.

[superbilt]

1/18/07 Squat day
Squat-335x3, 350x3, 365x3, 385x1
box squat-225x5, 245x5, 265x5
rdl-245x6, 275x6, 305x6, 335x6
standing ab-205x12, 215x12, 225x12
smith standing calf-270x12, 320x10, 360x10
lying leg raise-10x10,10
abductor-110x12, 12, 115x9
adductor-90x12, 110x12,12

* i did some mobility work to warmup and i felt that helped my push my hips out better and get my butt back more. i need to work hard on my hips and butt so that i can squat better.

[FloridaTitan]

Nice woik. What mobility stuff did you do?

[superbilt]

first i did 5 mins on the elliptical
then i did dirty dogs to the side, then back, i did some hypers, side lunges,toe touches, iso bridge and plank for the core, then i did some abductor and adductor work to loosen up my groin. my tight areas are my hips and groin for the most part.

[superbilt]

1/22/07 Upper body Bench
Bench-135x8
175x6
215x4
240x3
250x3
260x3
270x3
280x3
285x3 (PR i think?)

Paused bench-245x3, 255x3, 265x3

pullups-45x6, 55x6, 57.5x6

palms in incline db-85x8,8,8

db row-110x7, 115x7, 120x6

1 arm db milt press standing-60x8, 65x8, 70x6

face pulls-110x12, 120x12, 130x12

7mins treadmill

[FloridaTitan]

Nice job on the possible PR!!

[superbilt]

thanx man

1/23/07 Back/abs
DL-135x8
225x6
315x3
405x1
445x3
455x3
Pullups-55x6, 57.5x6
chins-57.5x6, 60x6
db rows-130x6, 135x6,6
seated cable rows-210x6, 220x6

kneeling abs-195x12, 200x11, 205x9
lying leg raises-12.5x12

*deadlifts felt too heavy today. i think it was cuz im not used to deadlifting at 5:30 am because i usually dl later in the day. next week i am gonna push deadlifts later in the workout and see if that helps. usually i would do my deadlifts on monday rather than tuesday but i had to do it this way this week. hopefully next week goes a lot better.

[superbilt]

1/24/07 delts/traps/forearms
Push Press- 165x6, 170x6, 175x6
1 arm standing db milt-65x8, 70x8
side laterals-60x8,8

bb shrugs-455x6, 465x6, 475x6
hs shrugs-580x12, 670x12

bb wrist-215x10, 220x8
bhb wrist-190x10, 195x9
plate pinches-35'sx15s
hex dbs static-25'sx17s

15mins elliptical.

*not bad today. as long as i can find it in myself to stick to the program for 4 weeks i should get good results. this is week 2. the main focus of this program is overall strength development in all muscles.