The return of Superbilt - Page 53 - ABCbodybuilding

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  #521  
Old 03-08-2007, 08:52 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Default Re: The return of Superbilt

3/8/07 ME DL

DL- 135x8
225x5
315x3
405x1
425x2

Rack pull (3hole)- 405x3
455x3
505x1
530x1
550x0

box squat (7box close)- 225x3
255x3
275x3
285x3
285x3

goodmorning-225x5
235x5
245x5

dec paused situp- 105x10
110x10
110x10

side pushdown- 90x10
100x10
110x10

zercher goodmorning- 45x12
65x10
85x8

seated calf- 160x12, 12, 12

10mins elliptical

*ok not great.
__________________
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
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  #522  
Old 03-11-2007, 05:45 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,098
Default Re: The return of Superbilt

3/11/07 ME bench

Dec bench- 175x5
215x5
245x5
275x3
300x2
320x1
340x1 (5lb pr)
350x1 (15lbs pr!)
270x3
275x3

rack lockouts-295x5, 315x5,5

seated cable row-160x10
170x9
180x8

db milt- 75x10
80x9

pullups (wide full rom)- 12, 10, 9

rear pec dec- 90x10, 10

hammer curls- 50x8
55x8
60x7

cuban db rotation- 7.5 x 15, 15

15mins heavy bag (exhausting)

*awesome workout today 15lbs dec bench pr not to shabby.
__________________
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
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  #523  
Old 03-13-2007, 09:36 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
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Posts: 4,098
Default Re: The return of Superbilt

3/12/07 ME squat/dl

Box squat (parallel)- 135x5
245x5
285x4
330x3
380x2
belt 410x1
430x1 (90%)
430x1
430x1
35lbs plates Deadlifts- 255x3
325x3
395x3
415x3
435x3
power cleans- 135x3
165x3
175x3
pullthrus-175x10
185x10
195x10

standing abs- 100x8
110x7
110x6
ob db side bends- 105x8
110x8
115x8
hack squat calves-180x12
270x12

*pretty good today.
__________________
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
  #524  
Old 03-14-2007, 03:50 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

3/14/07 DE BENCH

De bench- 51% 175 8x3 (fast today)

Cg bench- 225x3
245x1
265x5
275x4
280x5 (PR)

bb milt- 145x6
155x6
165x6

db rows- 125x8
130x8
130x8

inc db (palms in)- 90x8
90x7

chins- bwx12,12,10

overhead 1 arm db ext- 55x10
60x10

bb curls- 100x8
110x6

pushdowns- 160x12
185x9

face pull- 150x15

10mins treadmill walking 4.0

*this workout kicked my a$$. i havent been this tired on an de bench day in a long time. i have had a cold for awhile and have gotten better but i still feel my stamina and endurance aren't up to par. however, i was strong today and worked hard.
__________________
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
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  #525  
Old 03-16-2007, 04:31 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

3/16/07 DE squat/dl

Box squat (parallel)- 50% 240lbs 12x2 (6 med, 6 wide)

Speed DL- 6x1 50% 260

Goodmornings- 225x5, 235x5, 245x5

rdl- 225x10, 255x10

bb shrugs-405x8, 445x8, 485x8

dec paused situps- 110x10, 115x10, 10

leg raises- 15lbs x 10,8,8

zercher goodmornings-85x10, 95x8

6mins elliptical

*pretty good today.
__________________
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
  #526  
Old 03-19-2007, 11:05 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

3/19/07 ME bench

Rack Press (off chest)- 135x5
185x5
225x4
265x3
295x1
305x1
315x1 (15lb pr)
Rack lockout-315x3
355x2
385x1
405x0 (needed a little more)
paused bench- 225x3
245x3
265x3
pullups (wide)- 12, 11, 10
bb milt-150x6
160x6
170x6
seated row- 180x10
190x8
190x8
rear pec dec- 90x10, 95x8
hammer curls- 55x8, 60x8, 65x7
db cuban rotation- 7.5x15, 10x15

15mins elliptical
5mins treadmill

*good workout. 2 weeks in a row i hit a 15lb pr on a me bench exercise. im getting so real progress.
__________________
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
  #527  
Old 03-20-2007, 04:15 AM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
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Join Date: Nov 2005
Posts: 2,888
Default Re: The return of Superbilt

Nice lifting bro. Your numbers are awesome. Keep it up
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  #528  
Old 03-20-2007, 05:59 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

thanx man they are starting to go up which is awesome.

3/20/07 ME squat/dl

Box squat (parallel)- 135x5
245x5
285x4
330x3
380x2
belt 410x1
430x1 (90%)
450x1 (95%)
450x1 (95%)
405x2
DL (35s)- 415x2
435x1
belt 445x1
power clean- 155x3
165x3
175x3
pullthrus- 185x10
195x10
205x9
standing abs- 110x8
110x7
110x7
oblique side bends- 110x8
115x8
120x8
hack calves- 180x12
270x12
360x12

7mins elliptical

75 flutterkicks

*good workout. 9 out of 10. deadlifts sucked but oh well squats went good.
__________________
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
  #529  
Old 03-21-2007, 04:31 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: 4,098
Default Re: The return of Superbilt

3/21/07 De bench

De bench- 55% 185 8x3
Cg bench- 265x5
275x4
285x4
db milt- 80x8
85x8,7
db row- 130x8,8,7
inc db (palms in)- 90x8,8
chins- bwx12,12,11
oh db ext (1arm)- 60x10,8
gironda drag curls- 80x8, 90x8
pushdowns- 160x10, 185x10
face pull- 160x15

11mins intervals

*good today just tiring. strength was good for my 3rd day in a row.
__________________
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
  #530  
Old 03-23-2007, 05:58 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
Super-Heavyweight
 
Join Date: Jul 2002
Location: Land of the Fist Pumper!
Posts: 4,098
Default Re: The return of Superbilt

3/23/07 DL/Back/traps/abs

DL- 135x8
225x6
315x3
365x1
410x6
410x4
Weighted pullups- 45x6
50x6
55x6
BB rows- 185x8
205x8
225x7
Chins- 12, 11
seated cable row (cg)- 180x10
190x9

bb shrugs- 425x8
465x8
505x6
bhb shrugs (cambered)- 405x8
425x8
445x10

dec paused situps- 110x10
115x10
120x8
kneeling ab pd- 195x10
205x10
leg raises- 15x10
15x8

10mins elliptical

*good intensity throughout this long workout. deadlifts could have been better but i did them with 35's on tuesday so i cant complain.
__________________
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
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