The return of Superbilt - Page 54

superbilt · #**531** 03-25-2007, 06:28 PM

3/25/07 ME bench/chest/tris

Bench- 135x5
175x5
215x5
245x3
275x3
305x2 (90%) (pr)
315x1 (92.5%)
325x1 (95%)
270x3
270x3

Inc bb- 185x6
205x6
225x5

Flat db- 100x6
100x6

hs wide bench- 180x15
270x8

elbows out ext- 50x12
50x12
55x10

pushdowns- 150x12
160x12

6mins elliptical

stability ball pushups -8 +12 regular

*pretty good today. 9 out of 10. the first time i doubled anything over 300. i am weak at inclines but i should get better fast.

superbilt · #**532** 03-26-2007, 08:29 PM

3/26/07 ME sq/legs/abs/calves

Box squat (parallel)- 135x5
245x5
285x4
330x3
380x2
add belt 415x1 (88%)
440x1 (93%)
460x1 (97%)
470x1 (99%)
480x.5 (shoulda had it messed up)
405x2
Goodmornings- 230x5
235x5
240x5
Leg press- 630x6
720x6
RDL- 225x8
275x8
295x8

Standing abs- 110x8
120x6
120x6

OB DB side bend-115x8
120x8
125x8

hack squat calves- 270x12
360x10
450x10

seated calves- 135x12
170x10
175x10

*9 out of 10. I should have skipped 470 and went right to 480.

Growth In Motion · #**533** 03-27-2007, 05:21 AM

You got a strong back there bro

superbilt · #**534** 03-28-2007, 04:15 PM

thanx but not strong enough. we can always be stronger and push harder.

3/28/07 Tris/bis extra abs

DE bench- 5x3 195lbs

CG bench- 265x5
270x5
275x5

BB curls- 115x6
125x6
135x6

Skullcrushers- b+70x8 ss with bb drag curls- 80x8
b+80x8 90x8
b+85x8 90x8

1 arm overhead db- 50x10 ss with 1 arm hammer curl- 50x10
55x10 55x9

overhead rope ext- 70x12 ss w. 1 arm preacher- 30x12
100x12 35x12
120x12

abs nonstop

hlr- 15
ab crunch machine- 80x15
hlr- 15
ab crunch machine- 80x15
stability ball oblique crunch- 7 each side

12mins intervals

clapping pushups- 5 ss with standing calfs- 100x15
5 100x15

* busy day. i was motivated today. my new plan includes the me, de, re methods combined with a bodybuilding style split with all types of goodies to keep things challenging and fun.

superbilt · #**535** 03-29-2007, 06:35 PM

3/29/07 Delts/ forearms

DB shoulder press- 85x8
90x7 (pr)
90x6

db side laterals- 50x8
55x8

rear laterals- 40x8
45x8

front cable raises- 50x12
50x12

bb wrist- 205x9
215x10
225x8

bhb wrist- 185x10
195x8

forearm roller- 25lbs x1 ss with db twists- 45x12

db twists 50x15 ss with bench db wrist-15x12

10mins elliptical

*effective delts and forearms day.

superbilt · #**536** 03-30-2007, 06:39 PM

3/30/07 DL/Back/traps/abs

Sumo DL- 135x10
225x6
315x3
365x3
385x3
405x3
415x3 (ties 1 rm 2 rep pr)

Weighted pullups- 50x6
55x6
60x6

BB rows- 215x8
225x8
235x8

Chins- bwx12
bwx12

Seated HS row- 140x10
140x10

BB shrugs- 465x8
505x8
525x7

HS shrugs- 460x12
550x12
640x12

Kneeling abs- 215x10
225x8
225x8

Leg raises- 15x10
15x10
ss with
dec situp (weight behind head)- 25x10

Nautilus low back- 125x20
140x20

hip abduction- 110x10
115x10

hip adduction- 110x10
115x10

5mins elliptical

*long tiring workout today 9.5 out of 10. my former sumo 1 rep max turned into a triple today. i have decided to switch to sumo dl for awhile to see if it fits me better than conventional.

superbilt · #**537** 04-01-2007, 06:49 PM

4/1/07 Chest/tris

Bench- 175x5
220x5
250x5
280x3
310x1
320x1
330x.5 (needed help at bottom)
275x3
275x2

Inc bb- 205x6
225x3 (horrbile)

Pushups with weight on my back- 45x15
70x10
90x9

hs chest- 230x10
280x8

pushdowns- 160x12
170x12
185x10

overhead tri ext (away)- 120x10
110x10

10mins elliptical

*pretty weak day. frustrating everything felt heavy. im gonna lessen the volume on everything but start training more in the 4-6 rep range with all out intensity. the next 4 weeks are going to be similar to max-ot so i can build better base. i always get good results from max-ot.

superbilt · #**538** 04-02-2007, 08:49 PM

4/2/07 ME DL

Sumo dl- 135x10
225x6
315x3
365x3
belt 405x2
425x1 (10lbs pr)
445x1 (30lb pr)

sumo rack pull (3hole)- belt 405x5
425x5
445x5

sumo sldl- 225x7
255x8
285x8

standing abs- 120x6
120x6
120x6

db side bends- 120x8
125x8
130x8

seated abduction- 115x10
120x10
125x10

core work- side plank
plank and reach
lying leg raise holds and lift
bridge with marching

*awesome day. 10 out of 10. 3 days ago i sumo dl 415x3 and now today i hit a 30lb pr. my sumo is still 70lbs behind my conventional but i think it will catch up realitively fast since i am still new at sumo.

superbilt · #**539** 04-04-2007, 05:41 PM

4/4/07 de/top end bench

de bench- 205 5x3
cg bench- 265x3
275x3
285x3
290x3 (3rm pr)

rack lockouts- 315x3
335x2
335x3

db milt- 90x8
90x6
80x10

flat db (palms in, paused)- 80x8
85x8
85x7

elbows out ext- 45x12
45x12
50x12

alt db curls- 45x7
45x6
45x8

rotator cuff- 10x15
10x15

10mins elliptical

*pretty good for having a cold. nice cg 3rm pr today. i was really focusing on technique today and it helped. everytime i read up on technique before i go to the gym it seems i do something good.

superbilt · #**540** 04-06-2007, 07:21 PM

4/6/07 De squat+ assistance

box squat (parallel)- 250 5x3

box squat (parallel)- 335x5
345x3
355x3

goodmorning- 225x5
235x5
245x5

step ups (1 leg)- 25lb dbs x10
25x10
25x10

dec paused situp (plate behind head)- 10x12
25x10
25x10

hlr (db between feet)- 10x12
10x12
12.5x12

seated abduction- 120x10
125x10
130x10

seated adduction- 120x10
125x10
130x10

1 leg standing calf machine- 100x10
110x10
120x10

core stability work

*well im pretty sick so this wasnt a total failure. i couldn't squat good today i meant to do 3x5 instead i got 1x3 and 2x3 with pretty light weight. i didn't cough a lot during the workout but i paid for it after. hopefully this will pass soon.