The return of Superbilt - Page 56 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #551  
Old 04-20-2007, 04:18 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: 4,148
Default Re: The return of Superbilt

4/20/07 Back/forearms

Weighted Pullups-
65x6
70x5
72.5x4

T-bar rows-
180x6
190x6

lat pd (normal grip)-
18plx6
19plx6

db rows-
135x6
140x6

bb wrist curls-
225x8
245x6
245x9

bhb-
205x8
205x8

db twists-
50x12

treadmill- 10mins intervals +3mins walk

*8 out of 10. good not great pullups were more of a struggle than they should have been.
__________________
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
  #552  
Old 04-23-2007, 09:51 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: 4,148
Default Re: The return of Superbilt

4/23/07 Tris/delts

Cg bench- 135x10
135x8
185x6
225x3
250x1
270x4
275x4
280x4

BB milt push press-
170x6
175x5
180x5

1 arm oh db tri-
65x6
65x6

db side laterals-
60x6
60x6

cg pushdown-
15plx5
15plx6

rear laterals-
50x6
50x6

front plate raises- 45x13

3miles on bike 9mins

25 diamond pushups

*not bad today cg benching sucked tho. my feet are all blistered and nasty from the 8 mile roadmarch i did saturday but luckily my shoulders werent sore.
__________________
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
  #553  
Old 04-24-2007, 09:53 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: 4,148
Default Re: The return of Superbilt

4/24/07 DL/traps/abs

SUmo DL-
135x10
225x6
315x3
365x1
385x5
395x4 (belt)
405x3

BB shrugs-
595x6
605x6
605x6

BHB shrugs-
495x6
495x6

Standing abs-
9plx8
10plx8
11plx6

Kneeling abs-
15pl+25lb x 9
15pl+30lb x 8

hlr (straight)-
12
12

side pushdown (obliques)-
8plx8

bike 7.5 mins

* this gym sucks the floor by the squat racks is messed up.
__________________
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

Last edited by superbilt; 06-30-2009 at 02:43 PM.
Reply With Quote
  #554  
Old 04-25-2007, 03:01 AM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: The return of Superbilt

"BB shrugs-
595x6
605x6
605x6

BHB shrugs-
495x6
495x6"

How do you shrug 605? Is this on a smith machine?
Reply With Quote
  #555  
Old 04-27-2007, 09:15 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: 4,148
Default Re: The return of Superbilt

no way man i never use the smith machine. i just hve strong traps i use straps tho for grip.
__________________
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
  #556  
Old 04-27-2007, 09:18 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: 4,148
Default Re: The return of Superbilt

4/27/07 Bench/bis

Bench-
135x10
135x10
185x6
230x3
260x1
280x5
285x4
290x3

Dec bench-
280x5
285x4

Inc db-
95x6
100x6

bb curls-
135x6
140x5
140x5

alt db curls-
60x6
65x4

hammer curls-
65x6

10mins treadmill

* pretty good getting overall strength back. all the benching was with no spot but my technique is getting better.
__________________
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
  #557  
Old 04-27-2007, 10:14 PM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: The return of Superbilt

You mount/dismount from a squat rack or something while doing those heavy shrugs? just curious how you shrug more than you deadlift
Reply With Quote
  #558  
Old 04-28-2007, 08:48 AM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
Heavyweight
 
Join Date: Nov 2005
Posts: 2,888
Default Re: The return of Superbilt

[ QUOTE ]
You mount/dismount from a squat rack or something while doing those heavy shrugs? just curious how you shrug more than you deadlift

[/ QUOTE ]

He'd have the bar set around about his deadlift lockout height on the safety bars of a cage or rack.

Shrugging more than you deadlift isnt that uncommon is it? My deadlift max is around 150kg and my last deadlift day i was shruggin 155kg for a lockout easily lol Btw nice lifting bro
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
Reply With Quote
  #559  
Old 04-28-2007, 06:22 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: 4,148
Default Re: The return of Superbilt

growth in motion is correct. either i set up in a power rack or in a squat rack a few inches lower than my dl lockout then i do a partial lockout till im standing erect and proceed to shrug. and thanx for the comment.
__________________
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
  #560  
Old 04-28-2007, 06:28 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: 4,148
Default Re: The return of Superbilt

and btw i have dled 515 from the floor but i have done a rack pull from the knees with 615.


4/28/07 Legs/calves/abs

Squats-
175x10
175x10
230x6
285x3
330x1
360x5 (belt)
370x5
375x4

Leg press-
780x4 (leg press was wobbly so i switched to another)
790x6

sldl-
325x6
340x6

hack calf-
450x8
470x8
490x7

standing calf-
18plx10
20plx10

seated calf-
200x10

front cable standing abs-
15plx10
15pl+10lbs x 10
15pl+25lbs x 10

roman chair str8 leg raises-
12
12

hypers-
12
1ox12

10mins walk 4.0 with 2.0 incline

*tough day. squats were brutal and exhausting. i used a medium stance with high tops with a heel instead of a wider stance with chuck taylors. i like the feeling of goin deeper 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
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 08:20 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.