|
#491
02-07-2007, 12:42 AM
|
||||
|
||||
Re: The return of Superbilt
2/6/07 DE squat/dl
Box squat (7box)-60% 285lbs 12x2 (6 normal, 6 wide) Speed dl- 315 6x1 sldl-315x5, 345x5, 365x5 chins-12, 25x9,9 standing abs (leaning)-80x10,10, 90x9 lying ham curl-7px10, 8plx10, 9plx7 hanging leg raises (chinup style)-12, 10, 9 standing abduction-30x10, 10, 35x8 plate pinches- 25sx25sec, 35sx10sec *pretty good today. i was sick yesterday and in bed all day but today i had a lot of energy and a productive 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 
|
|
#492
02-07-2007, 04:19 PM
|
||||
|
||||
|
Re: The return of Superbilt
2/7/07 De Bench
Isometric pushup- hold for 10sec at bottom then 4 clapping pusuhps 2 sets de bench- (fat bar)- 60% 205 8x3 seated db milt-70x10, 75x10, 80x9 flat db press (palms in)-85x9, 90x8,9 elbows out ext-50x11,12,12 db row- 120x6 (lower back sore decided to ditch it) standing cable row (tower)-140x12, 170x12, 200x12 delt complex- front raises-35x12 side laterals-40x12 rear lateral (resting chest on pad)-20x12 db cuban rotation-5x15,15 cable curls (tower)-65x12, 80x12, 95x12 15mins treadmill (intervals) 25diamond pushups *not bad today however i did feel kinda wiped out today. most likely from all the stuff i did 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
|
|
#493
02-09-2007, 04:09 PM
|
||||
|
||||
|
Re: The return of Superbilt
2/9/07 ME sq/dl
Goodmornings- 45x5 135x5 185x5 230x3 275x3 belt 305x1 325x1 345x1 365x1 (5lb pr) Goodmornings-245x5, 250x5,5 Rack pull (3hole)- 405x3 455x3 belt 505x2 pullthrus-120x10, 140x10, 150x10 dec paused situps-85x10, 90x10, 95x10 pullups-10,11,l0 (1st set paused torture) hypers-45x10,10,10 abduction-120x10, 125x9, 130x8 10mins elliptical *felt a lack of energy today. i am going to move this day up to an earlier day in the week.
__________________
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
|
|
#494
02-12-2007, 05:06 PM
|
||||
|
||||
|
Re: The return of Superbilt
2/12/07 De bench
1 Isometric pushup plus clap pushup-10sec hold +4 (2sets) 2 De bench (fat bar)- 60% 205 8x3 3 seated db milt press-75x10, 80x10,9 4 lat db press (palms in)- 90x8,8,7 5a standing cable row- 170x12, 200x12, 215x11 5b elbows out ext-50x12, 55x12,12 6a delt complex- front raises-35x12 side laterals-40x10 lying rear-20x12 6b cable curls-80x12, 90x10, 10 7 shoulder horn-5x15,15 *did all this in about 35mins today. very little rest back and tris were no rest as were delts and bis.
__________________
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
|
|
#495
02-13-2007, 05:55 PM
|
||||
|
||||
|
Re: The return of Superbilt
2/13/07 ME sq/dl
Box squat (8 box (1 inch above parallel- 135x8 225x6 285x5 345x3 405x2 add belt 435x1 465x1 495x1 500x.5 didnt touch box rep work-315x5, 320x5, 325x5 DL off 45lbs plates-315x3, 405x3, belt-455x3, 475x3 pull-thrus-150x10, 160x10, 170x10 dec paused situp-95x10, 100x10, 105x10 pullups- 11, 10, 10 hypers-55x9,9,9 abduction-125x12, 130x10, 135x8 3mins elliptical * pretty dam good today. squats really didnt feel heavy and dls felt like childs play. i had a headache abotu 30 mins before i worked out and took some tylenol and that seemed to help my workout too. i remember the first time i dled 505 i took some pain killer too. hmm may be there is something to it.
__________________
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
|
|
#496
02-14-2007, 04:39 PM
|
||||
|
||||
|
Re: The return of Superbilt
2/14/07 ME bench day
ME bench day Dec bench 135x10 185x6 230x5 270x3 295x2 315x1 335x1 PR dec bench rep 235x5 240x5 245x5 standing milt 145x8 150x7 155x7 floor lockout (3hole) 255x8 275x5 225x8 seated cable row 180x10 190x8 190x9 reverse pec dec 90x10 100x10 face pulls (curl bar) 130x15 140x15 db curls 40x10 45x8 1 arm preacher 30x12 35x12 12mins elliptical 25diamond pushups
__________________
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
|
|
#497
02-15-2007, 03:22 AM
|
|||
|
|||
|
Re: The return of Superbilt
Now work bro, as usual. You know everyday when i check my journal, if yours has a new post i check it. Always great training ideas and some nice numbers
Btw, with floor presses, after a while do you get used to them? Right now when i do them they feel real awkward, obviously cuz my whole back is supported instead of the middle from a bench. Do you get used to it after a while?
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
|
|
#498
02-16-2007, 03:09 PM
|
||||
|
||||
|
Re: The return of Superbilt
thanx for the words and i am also new at them. im not doing a full floor press tho. i feel that it is awkward as well. im sure like anything else you will get used to them too.
__________________
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
|
|
#499
02-16-2007, 03:28 PM
|
||||
|
||||
|
Re: The return of Superbilt
2/16/07 De sq/Dl
box squat (7 box parallel)- 62% 295lbs 12x2 (6n, 6w) speed dl- 63% 325 6x1 sldl-325x5, 355x5, 375x5 chins-25x10,8,8 standing abs-90x9, 8, 8 ham curls-8plx10, 9plx 8, 8 hanging leg raises-12,12,12 bb static hold (fat bar)- 415x12s, 465x12s, 515x12s standing abduction-30x10, 35x9, 9 10mins elliptical *pretty good today. 295 felt a lot heavier than it should have tho and i wasnt as fast as i should have been. everything else went well tho.
__________________
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
|
|
#500
02-17-2007, 05:09 PM
|
||||
|
||||
|
Re: The return of Superbilt
2/17/07 cardio
3miles in 28mins 30 sec 5mins cooldown 10mins elliptical stretch *nice little cardio day. and no i am not a cardio bunny!
__________________
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
|
 |
| Thread Tools | |
|
|
