The return of Superbilt - Page 51

Growth In Motion · #**501** 02-18-2007, 01:32 AM

Is that even with the knurling? The way i grip the bar with my deads my hands are on the knurling, so would chalk stop my skin from getting destroyed when i grip it?

superbilt · #**502** 02-18-2007, 06:41 PM

chalk helps no matter where u grab it

superbilt · #**503** 02-18-2007, 06:48 PM

2/18/07 De bench (week 3 of phase 1)
de bench-62% 210 8x3
seated db milt-80x10,9, 85x8
flat db press (palms in)-90x8, 95x8,7
elbows out ext-55x12, 12, 60x11
standing cable row-200x12, 215x12, 230x11
delt complex- front db raises-40x10
side laterals-40x12
rear lying-20x12
cable curls-95x12, 11, 10
cuban rotation-7.5x15, 15

10mins treadmill walking

isometric pu hold + clapping- 10seconds then 4 pu (2sets)

*pretty good today. nice progress so far every workout i have gotten stronger. 3 more workouts this week and next week will be a deload my style.

superbilt · #**504** 02-19-2007, 06:52 PM

2/19/07 Me sq/dl (bad day)

DL of 45s- 135x8, 225x5, 315x4, 405x3, 455x2, 495x1, 525x0 (ouch i get it about 4 inches off the plates and then i hear a pop in my lower back and i feel a horrible muscle pain on my lower left side of my lower back)

so i tried everything i coudl to make it better i went in the sauna, took painkillers, muscle cream, and stretched it. stretching helped great but only temporarily. i wil continue to use the heating pad and icing it and hopefully it will get better soon. this has happened before but its the first time ever that i was using a belt. i think the belt came up to high on me and my tecnique went to (!@#$%^&*). this is extremely frustrating.

superbilt · #**505** 02-21-2007, 04:51 PM

2/21/07 top end bench day (light)

cg bench (flat back)- 135x10, 185x6, 210x3, 230x1, 255x3, 265x3, 275x3

half bench-275x3, 285x3, 295x3

rack lockouts-315x3, 335x2 (didnt want any pressure on my back so i stopped)

hs milt press-180x8 (too much low back pressure)
seated milt machine press-110x12, 130x12 (added resistance to start)

curl bar pushdown-100x12, 120x12, 140x12

rear delt pec dec- 90x10,10

v-bar pushdown-90x18, 15 (pump unbearable)

cuban rotation-7.5x15, 15

*going to the gym today was the best thing i could have done for the pain in my lowerback/ glute. i went in the sauna for 5 mins then i stretched my glutes, low back, and hamstrings good before i benched. i really didnt feel much pain at all when i benched which was suprising although i did have to use a flat back because i didnt want to risk it. hopefully by friday the pain will be gone and i can try to do some lowback.abs/ and leg work. mentally i feel a lot better because i was able to workout today. also now i am sure that it is a pulled muscle and not a more severe problem.

Growth In Motion · #**506** 02-22-2007, 03:07 AM

**** sorry to hear about this injury of yours. i hope it gets better quick bro

superbilt · #**507** 02-22-2007, 02:35 PM

thanks it is healing pretty quickly i been using heat and stretching it a lot.

2/22/07 back/traps/rehab (light)

seated cable row-100x12, 110x12, 120x12
standing cable row-170x12, 200x12, 215x12
seated hs row-90x12, 180x8
shrugs-225x12,12,12
face pulls-110x15, 120x15,15
lowerback machine-50x20,20,20
seated ab-50x20,15

*getting better everyday.

superbilt · #**508** 02-23-2007, 04:04 PM

2/23/07 DL day

Sumo dl- 135x9, 225x5, 275x4, 315x3
add belt- 335x3, 355x3, 375x2, 395x2, 415x1 (ties pr)

goodmonings-135x5, 185x5, 225x5

rack pull (belt) (5hole knee level)- 405x5, 455x5, 505x5

standing abs-90x10, 100x8,8

pullthrus-170x10, 180x10, 185x10

hlr- 12,12,12

seated calf-90x15, 115x15, 120x15

5mins cardio

*not bad today. my back feels about 75% better i used the belt more than usual for safety reasons today. i didnt feel any sharp pain today which is great. it still feels a little tight tho. hopefully by monday i will be able to squat heavy. next week i will hit a sumo dl pr today was about getting form together.

superbilt · #**509** 02-25-2007, 06:36 PM

2/25/07 Chest/bis

Bench- 135x12
135x10
185x6
230x3
250x1
270x3
280x3
290x3 (ties pr)
dec bench- 255x6, 265x5, 275x6
inc db-95x6, 100x6

bb curls-b+90x6, b+100x6
db curls-55x6, 60x5
hammer curls-60x6, 65x6

cuban rotation-7.5x15, 15

10mins elliptical

*change of pace. progressive overload based program.

superbilt · #**510** 02-26-2007, 05:08 PM

2/26/07 Legs/abs

Box squat (7box parallel)-
135x8
225x6
285x4
335x2
365x1
belt- 385x3
395x2
box squat (8 box)-405x3

sldl-355x6, 365x6

leg press- 600x6, 700x6

kneeling ab pd-175x12, 185x12, 195x12

lying leg raise- 10x12, 12.5x12

oblique side bend-95x12

hip abduction-130x8, 135x7

hip adduction-130x10

5mins walk treadmill

*pretty intense today. im most likely gonna be sore tommorow.