The return of Superbilt - Page 48 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #471  
Old 01-16-2007, 06:27 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: 4,080
Default Re: The return of 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
__________________
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
  #472  
Old 01-16-2007, 06:59 PM
FloridaTitan FloridaTitan is offline
FloridaTitan should change his/her status!
Lightweight
 
Join Date: Oct 2006
Posts: 484
Default Re: The return of Superbilt

Nice woik.

Are you pinchin' two 25's. If so you are a certified bad (!@#$%^&*).
__________________
http://i55.photobucket.com/albums/g1...icture007s.jpg

Washington Monsters

490/350/510 @ 220
Reply With Quote
  #473  
Old 01-17-2007, 05:36 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: 4,080
Default Re: The return of 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.
__________________
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
  #474  
Old 01-18-2007, 03:44 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: 4,080
Default Re: The return of 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.
__________________
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
  #475  
Old 01-18-2007, 05:50 PM
FloridaTitan FloridaTitan is offline
FloridaTitan should change his/her status!
Lightweight
 
Join Date: Oct 2006
Posts: 484
Default Re: The return of Superbilt

Nice woik. What mobility stuff did you do?
__________________
http://i55.photobucket.com/albums/g1...icture007s.jpg

Washington Monsters

490/350/510 @ 220
Reply With Quote
  #476  
Old 01-22-2007, 03:36 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: 4,080
Default Re: The return of 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.
__________________
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
  #477  
Old 01-22-2007, 03:40 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: 4,080
Default Re: The return of 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
__________________
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
  #478  
Old 01-22-2007, 06:12 PM
FloridaTitan FloridaTitan is offline
FloridaTitan should change his/her status!
Lightweight
 
Join Date: Oct 2006
Posts: 484
Default Re: The return of Superbilt

Nice job on the possible PR!!
__________________
http://i55.photobucket.com/albums/g1...icture007s.jpg

Washington Monsters

490/350/510 @ 220
Reply With Quote
  #479  
Old 01-23-2007, 06:08 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: 4,080
Default Re: The return of 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.
__________________
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
  #480  
Old 01-24-2007, 04:09 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: 4,080
Default Re: The return of 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.
__________________
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 04:40 AM.


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