The return of Superbilt - Page 58 - ABCbodybuilding

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  #571  
Old 05-05-2007, 11:50 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: 4,146
Default Re: The return of Superbilt

5/5/07 Back/traps/forearms

Weighted Pullups-
72.5x6
75x5
77.5x4

seated cable row (vbar)
16plx9
18plx8
19plx8

wide pullups-
10
9
9

bb shrugs-
585x6
605x6

db shrugs-
135x12
140x12

seated db shrugs-
70x20
70x20

bent over cable row ss with face pulls
10x12/12x12
12x10/12x10

bb wrist-
255x8
260x7
260x7

grip machine-
190x10
200x9

db wrist-
60x12
60x10 ss plate pinches 25's x 20sec

5mins treadmill
__________________
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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  #572  
Old 05-06-2007, 08:47 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: 4,146
Default Re: The return of Superbilt

5/6/07 Chest/bis

Bench-
135x8
185x5
230x3
265x3
275x3
285x3
290x3

inc db-
90x8
90x8
90x8

hs inc bench-
220x9 drop 180x5
220x8 drop 180x5

inc db flyes-
45x10
45x9

pec dec-
60x50 reps

bb gironda drag curls-
95x8
100x8
105x7

alt db curls-
45x6
hammer curls-45x8
alt db curls-45x6

inc seated curls-
30x10
30x11

cable curls-(big plates)
5pl x 40

5mins treadmill

hlr (bent knee)- 15 ss with lying str8 lr 15

*good workout today. not much rest between most sets and my chest and bis were on fire and i loved it.
__________________
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
  #573  
Old 05-07-2007, 09:56 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: 4,146
Default Re: The return of Superbilt

5/7/07 hams/abs/calves

sumo dl-
135x10
225x6
315x3
375x1
405x3 (belt)
425x3 (3rm pr)

rdl-
275x8
295x8

1 leg hs ham-
110x8
120x8

pullthru-
10pl x 12
12pl x 11

lying ham-
6pl x 20

kneeling abs pd-
15pl + 45lbs x 8, 7, 6

roman chair bent leg raises ss with planks
20 + 25s
17 + 25s
15 + 25s

standing calf machine-
19pl x 12
20pl x 12
20pl x 12

hs calf-
320x12
370x12

seated calf-
140x15
140x20 ss with bw calf raises 25 (deep stretch)

6mins on bike

*good workout today hardcore intensity. i sweated up a storm and still wanted more.
__________________
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
  #574  
Old 05-08-2007, 08:44 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: 4,146
Default Re: The return of Superbilt

5/8/07 tris/delts

cg bench-
135x8
185x5
225x3
255x5
265x5
275x5 + 5 top partials

milt press-
140x6
150x5
160x6

dips-
45x8
65x8
70x8

pushdown (rope) ss with overhead ext (rope)
10pl x 12/ 5pl x 10
11pl x 8/ 5pl x 9

oh db ext (2 arm)-
50x17
50x15

side laterals-
40x12 (light)
45x10

front db raise-
30x12
35x10

face pulls (rope)
10pl x 12 dropset 8pl x8 dropset 6pl x 8

10mins treadmill intervals
__________________
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
  #575  
Old 05-11-2007, 08:41 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: 4,146
Default Re: The return of Superbilt

5/10/07 Quads/abs/calves

Squats-
135x8
185x6
235x5
295x3
345x2
370x3 (belt)
380x3
390x3

leg press-
650x8
700x8
750x7

leg ext-
12pl x12
13pl x12
5pl x 17

standing abs crunch-
15pl + 45 x 10
15pl + 50 x 8
15pl + 55 x 7

seated abs-
8pl x 15
9pl x 15
10pl x 15

leg raises ( holding bb)-
45x15 ss plank 30seconds
45x15 ss plank 30 seconds

standing twist pulldown-
8pl x 15
9pl x 14

hs calves ss with bodyweight standing-
350x15 ss 15
400x12 ss 12
400x12 ss 12

5mins treadmill
__________________
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
  #576  
Old 05-11-2007, 08:46 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: 4,146
Default Re: The return of Superbilt

5/11/07 back/traps/forearms

Pullups-
75x6
77.5x5
80x4

seated cable row-
19pl x 8
20pl x 8
20plx 8

wide pullups-
10
11
12

bb shrugs-
605x4 (wrist was hurting so stopped)

db shrugs- (30 seconds between sets)
145x15
145x15
145x15

seated shrugs-
75x18
75x18

bent over cable rows ss with face pulls
11x12/11x12
12x10/12x8

bb wrist-
260x8
265x7
265x7

db twists ss with plate pinches
55x15 ss 35's x 15sec
55x15 ss 35's x 15sec

5mins hiit on treadmill
10mph for 1 mph/ 6 for 1min/10 for 1 min/ 6 for 2mins
__________________
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
  #577  
Old 05-13-2007, 06:41 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: 4,146
Default Re: The return of Superbilt

5/13/07 Chest/Bis

Bench-
135x8
185x5
230x3
260x3
275x3
285x3
295x3

Db inc-
95x8
95x8
95x7

hs inc drop sets
230x8/180x6
230x8/180x5

inc db flyes-
45x10
45x10

pec dec-
60x55

alt db curls-
50x8
55x6
60x5

bb drag curls ss hammer curls
95x8 ss 40x7
95x8 ss 40x6

seated db curls-
30x10
30x11

rope cable curls-
5pl x 40

1mile in 8:44 on treadmill

*i destroyed my chest and bis today they were on fire.
__________________
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
  #578  
Old 05-14-2007, 11:20 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: 4,146
Default Re: The return of Superbilt

5/14/07 Hams/abs/calves

Sumo dl-
135x10
225x6
315x3
410x3 (belt)
435x3 (3rep pr)

rdl-
295x8
315x8

1 leg hs leg curl-
115x8
120x8

lying ham curl-
11pl x 10
11pl x 10

dec situp (holding plate behind head)(steep dec)
25pl x 12
25pl x 10
25pl x 8

roman chair str8 leg raises ss with plank
15+5 x 30seconds
13+5 x 30sec

side plank ss plank
30seconds each side + 30 sec reg

standing calf machine-
20pl x 12
20pl + 10lbs x 12
20pl + 10lbx x 10

hs calf ss seated-
360x15 + 90x15
450x12 + 90x15
270 x 25reps

8mins bike 3 miles

* i am getting stronger at sumo every week and it seems easy. 435 wasnt much of a challenge at all.
__________________
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
  #579  
Old 05-17-2007, 10:31 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: 4,146
Default Re: The return of Superbilt

5/15/07 Tris/Delts

Cg bench-
135x8
185x5
225x3
260x5
270x5
280x5+5partials

standing milt press-
145x6
155x6
165x6

dips-
70x8
75x7
80x6

v-bar pd ss overhead push a way
11x12/6x12
12x10/7x12

overhead 2 arm db-
60x18
60x15

side laterals-
45x11
45x11

front db raises-
35x10
35x10

rear pec dec-
60x12 drop 50x8 drop 40x6

run 1.2 miles in 10 mins
__________________
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
  #580  
Old 05-17-2007, 10:34 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: 4,146
Default Re: The return of Superbilt

5/16/07 Quads/abs/calves

Squats-
135x8
225x6
315x2
380x3 belt
390x3
400x3

horizontal squat machine-
12pl x 15
16pl x12
17pl x12

leg ext-
14pl x11
14pl x11 drop 6pl x 6

dec situp with twist-
10lbs x 20 (10each side)
10lb x 20 (10 each side)

ab wheel ss leg raises holding bb
12/ 45 x 12
12/ 45 x 12

hs calf ss bw
360x15 ss 15
450x12 ss 12
450x12 ss 12
__________________
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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