The return of Superbilt

[superbilt]

4/7/07 back/traps

Weighted pullups-
50x6
60x6
65x5

BB rows-
225x8
235x7
245x6

v-bar lat pd-
180x6
160x8

db row-
125x8
130x7

bb shrugs-
505x8
535x8
555x8

hs shrugs-
640x12
730x10 drop 550x8 drop 460x4 drop 370x4

[superbilt]

4/8/07 Bottom bench

Bench-
275x3
285x3
295x3
300x2.75 (needed help to lockout)

dec bench-
275x5
280x4
275x5

bb milt press-
135x7
155x7
175x6

inc db (palms in)
80x8
85x8
85x7

hammer curls-
50x8
55x8
60x7

pushdowns-
170x12
180x10
180x8

face pulls-
130x12
140x12
150x12

[superbilt]

4/9/07 Sumo dl

Sumo dl-
135x10
225x6
315x3
365x3
405x2 add belt
430x1
455x1 (10lb pr easy)

Rack pulls (2 hole) (sumo)- 405x5
conventional (2hole)- 430x5

sumo sldl-
255x7
285x7
315x7

standing abs-
120x6
120x6
100x8

db side bends-
125x8
130x8
135x8

wide pull thrus-
120x10
130x10
140x8

*not bad another sumo dl pr. if i keep up the pace i should reach my conventional max and hopefully pass it. even tho it is my 4th hard training day in a row and i am still sick i smoked 455 easily it was actually faster and easier than 445 last week. 60lbs away from my conventional max.

[superbilt]

4/11/07 DE/top bench

de bench- 185 5x3

cg bench-
275x3
285x3
295x3 (pr)

rack lockouts-
315x3
335x3
355x3

db milt-
85x8
85x8
80x8

flat db (palms in)-
85x8
85x8
85x8

elbows out ext-
50x12
50x12
50x12

alt db curls-
45x8
45x7
50x6

*another bench pr day. finally i am making progress.

[superbilt]

4/12/07 squat day

box squats- 260 5x3

squats-
335x4
355x4 (belt)
365x4

goodmornigns-
230x5
240x5
250x5

step up -
35s x 8
35s x 8
35s x 8

kneeling ab (full rom)
205x10
215x9
225x8

hlr-
12.5x11
15x10
15x10

seated abduction
125x10
130x10
135x8

seated adduction-
125x10
130x10
135x8

1 leg standing calf-
110x10
120x10
130x10

leg ext-
110x12
130x10

*ok day. regular squats felt weird because i am so used to doing box squats. i did a good job of pulling myself down into the whole tho.

[superbilt]

4/13/07 Back/traps/bis

Weighted Pullups-
60x6
65x6
70x5

bb row-
230x6
235x6
240x6

v-bar lat pd-
170x8
180x6

db row-
130x6
135x6

bb shrugs-
515x8
545x8
565x8

hs shrugs-
640x12
730x9
730x7

seated db shrugs
60x25

preacher curl (1 arm) ss with 1 arm cable curl (no rest)
35x10 30x12
30x10 30x12
25x10 30x12

10mins jog 1.02 miles then 5 mins walk

*decent day my bb rows suffered from my hamstrings and quads being a little sore so it was harder to stay in a good postion. i decided to throw in some non-stop bicep work at the end for fun.

[superbilt]

4/15/07 Tris/delts

Cg bench-
135x10
135x8
185x6
225x3
250x1
265x5
270x4
275x4

Push press-
165x6
170x4
170x5

1 arm ovehead tri ext-
60x6
65x6

side laterals-
60x6
60x6

cg v-bar pushdown-
14x7
15x6

rear laterals-
45x7
50x6

cg bench- 135x21 ss with front plate raise-45x12

5mins walk

21 diamond pushups +5 cg

*i had a real busy weekend and barely got time tonight to go to the gym luckily it closed at 8 so i got in about a 45mins workout. it was the gym i used to go to because the one i work at closes at 6. the benches are higher so i was thrown off with my set up, the dbs handles are thinner so that threw me off and the floor sux so that threw off my push presses other than that it was good. i was so annoyed from the training taking forever to get me back home from nyc from all the flooding and delays that it give me extra motivation to destroy myself with lil rest periods.

[superbilt]

4/16/07 DL/traps/abs

SUmo dl-
135x10
225x6
315x3
355x1
375x5
395x3 belt
395x3

bb shrugs-
585x6
585x6
595x7

bhb shrugs-
465x8
485x6

standing abs-
100x8
110x8
120x6

kneeling cable crunch-
205x8
215x8
225x7

hlr (straight leg)-
bw x 12
bw x 7+5bent

db side bend-
140x6

10mins elliptical

*oh yeah i broke another strap on shrugs 4th pair i ruined lol. sumo dls didnt feel right today i felt like i was falling forward and not pulling back enough i think i was in too much of a rush.

[superbilt]

4/18/07 Legs/calves/abs

Squats (medium stance)-
175x8
175x8
230x6
285x3
325x1
355x5 (add belt)
365x5
370x5 (squats euphoria lol)

Leg presses (med)-
720x6
770x5

SLDL-
315x6
335x6

Hack squat (calf)-
360x9
410x8
450x8

1 leg st calf machine-
130x10
150x8

seated calf-
180x9

standing twisting cable (obliques)-
80x10
95x10

front abs cable pd crunch (standing)-
195x10
205x8

*i decided to squat medium stance today with sneakers instead of chuck taylors and i felt stronger and more comfortable. so i think i will save the chuck t's for sumo dls only.

[superbilt]

4/19/07 Chest/bis

Bench-
135x12
135x10
185x6
225x3
250x1
275x5
280x4
285x3

Dec bench-
275x5
280x4

Inc DB-
95x6
95x6

BB curls-
125x6
130x6
135x5

Alt db curls-
55x6
60x5

Hammer curls-
60x6

treadmill- 1.01 miles in 10 mins +3mins walk

*i went back to the old gym I trained at and i still got to get used to the benches which are higher and narrower and the db's which are much wider because of the rubber plates on them. decent workout today nothing great