The return of Superbilt

[superbilt]

5/6/05 arms
cg bench-205*6, 210*6
bb curls-90*6, 95*8
rope pressdowns-120*10, 140*8
db curls-35*8, 40*7
overhead french press-95*8, 105*8
hammer curls-35*8

static db holds-85*45sec, 45sec
bb wrist-105*12
reverse-105*12

cardio-10mins at 6.6
bike-5mins

30pushups
2-jiu-jitsu pushups
10knuckles

[superbilt]

5/9/05 chest/abs
bench-227.5*6,5,4
db incline-75*8, 80*6
DIPS-35*8, 40*7
tri kickback-40*8,8

ab crunch-100*12, 105*12, 110*12
leg raises-15lbs*12, 17.5*12
weighted crunch pulldown-120*12, 130*12 (slowwww)

cardio treadmill-15mins
10mins at 6.8
2mins at 4.0
1mins at 9.0
2mins at 4.0

31pushups

[superbilt]

5/10/05 back
pullups-7 as warmup
weighted pullups-25*6,6
lat pd-162.5 *6,6
db rows-80*7, 85*6
seated row-160*8, 170*6
deadlift-250*6
db curl-40*7

treadmill-15mins
10mins at 6.9
2mins at 4.0
1min at 9.0
2mins at 4.0

*results are great

[superbilt]

5/11/05 delts/traps/abs

milt press-140*6, 145*6,5
arnold press-55*6
1 arm side lat-35*6,7
db shrugs-250*6, 255*6,6
upright-105*6,110*6

ab pullover crunch-90*12, 100*10
side bends-60*12,12

treadmill-15mins
10mins at 7.0
2mins at 4.0
1mins at 9.0
2mins at 4.0

i am actually starting to like this running stuff haha. as long as i got my mp3 player i feel motivated. i am seriously thinking about working out twice a day cuz i love it so much

[mrExtreme]

what's a jiu-jitsu pushup?

[superbilt]

u make ur body really tight and grip the floor and take 8 seconds to lower ur body to the floor and then take 8 seconds to raise ur self back up

[superbilt]

5/12/05 legs

squats-280*5,5,5
horiztonal leg press (my gym doesnt have the real leg press)- 270*8, 360*4
leg ext-14*8
sldl-195*8,205*7
leg curl-110*7, 120*6

calf raise-295*12, 315*12, 320*12
seated-290*10 300*12

treadmill 15mins
5mins at 7.1
2mins at 4.0 with 4.0 elevation
2mins at 7.1
2mins at 4.0 with 4.0 ele
2mins at 7.1
2mins at 4.0

33 pushups

[superbilt]

5/13/05 abs/arms

straight leg raise +bent-15+5, 15+5
oblique pulldown crunch-100*12, 110*10
decline crunch-25*12, 35*12

cg bench-210*6, 215*5
bb curls-100*7, 102.5*6
rope pressdown-142.5*10, 150*8
db curls-40*8, 45*7
overhead tri ext- 110*7, 115*8
hammer curls-40*6

bb wrist-115*12
reverse-115*12
db wrist-50*12, 55*12

treadmill-15mins
10mins at 7.1
2mins at 4
1min at 9.2
2mins at 4

pushups-33
slow tri pushups with handles-12
knuckles-12

[superbilt]

5/17/05 back
pullups-27.5*6,6
lat pd-167.5*6,6
db rows-85*6, 90*6
seated rows-170*6, 180*6
dL-255*6,
db curl-45*7

treadmill-15mins
10mins at 7.2
2mins at 4
1min at 9.5
2mins at 4

[superbilt]

5/18/05 abs/delts/traps

triset-hanging leg raises-15/oblique situp-12/weighted crunch pd100*20
repeat-15,9,110*20
milt press-145*6, 150*6,4
arnold press-60*6
side lat-35*8, 40*6
bb shrugs-260*6, 262.5*6, 265*6
upright rows-110*6, 112.5*6

cardio 15mins
10mins at 7.3
2mins at 4
1min at 9.6
2mins at 4

34 pushups