The return of Superbilt

[superbilt]

5/17/07 Back/traps/forearms

Weighted pullups-
77.5x6
80x4
82.5x4

seated cable row-
20pl x 8, 8, 8

pullups (palms facing each other)-
12
12
11

db shrugs-
150x15
150x15
150x15
75x25
75x20

rope lat pd ss chest pulls
10x12/ 7x10
11x10/ 7x10

hs grip-
145x12
170x12
190x10

bb wrist ss db wrist
185x12/ 40x12
185x12/ 40x12

plate pinches-
25s x 25sec
25s x 25sec

1.4 miles in 12mins treadmill

[superbilt]

5/21/07 Chest/tri/bis

Bench-
135x8
185x6
230x4
260x1
280x3
290x3
300x3

inc db-
95x8
95x8

hs inc-
230x12
230x10

flat db flyes-
45x10
45x11

pushups-25

cb str8 bar pushdown ss with overhead away
10plx12/7x12
11plx8/7x12

1 arm db preacher-
30x12
35x12

*yesterday i did an 8 mile roadmarch nonstop so my legs and back were sore today plus wearing body armor during room clearing made me sore too.

[superbilt]

5/22/07 Back/abs/calves

sumo dl-
135x8
225x6
315x3
375x1
415x3 (belt)
445x3 (belt) (3rep pr)

pullups-
80x3 (too heavy after dls)
50 reps ( 15,15,7,5,5,3)

seated wide grip cable row-
16x8
16x8
16x8

pullups-
10 wide
10 chins wide
9 (under bar body parallel to bar)

rope lat pd ss with rope face pulls-
7x12/5x10 (big plates hard tower)
7x12/4x12

dec situps with twist-
10lbs x11 each side
10lbs x 10 each side

ab wheel ss hlr
12/ 12
12/ 12str8 + 5 bent

side plank-
30sec
30sec ss 30 sec normal plank

hs calf ss bw-
360x16 ss 15
450x13 ss 12
350x13 ss 13

9mins bike

40 dec situps ss 15 hypers

[superbilt]

5/24/07 Tris/bis/forearms
cg bench-
135x8
185x6
230x3
265x5
275x4
285x4+5pts

dips-
80x8
90x7

standing french press ss cg pushdowns
85x12/10plx10
95x10/10plx8

ex bar curl-
85x10
95x9
105x7

alt db curls-
55x6
55x6

seated db curls-
35x9
35x10

cable curls
5pl x 25, 20

bb static (overhand)-
315x20s
365x12s drop 225x30s

hs gripper-
180x12
190x10

bb wrist-105x25, 20, 15 (10seconds rest between sets)

10mins intervals treadmill

[superbilt]

5/25/07 Quads/hams/calves

Squats-
135x8
225x6
315x3
365x1
390x3 (belt)
405x3
370x3

sldl-
315x6
325x5

squat machine-
17pl x12
17pl x 12
18pl x10

pullthru (wide)
10pl x 11
11pl x 10

leg ext-
14pl x 12
14pl x 11 drop 6pl x 5

lying ham curl-
11plx12
12plx7

hs calf-
450x12
540x9
560x8

seated calf-
110x15
110x15
110x15

1 leg calf- (nonstop)
15
15

10mins stairmaster 43 flights

45dec situps ss 15 hypers

[superbilt]

5/27/07 delts/traps/abs

hang clean + press-
145x5
155x5
165x4

db arnold press-
60x8
65x6

db side laterals-
45x11
45x10

bb shurgs-
505x8
515x4 (straps broke)

bb shrugs ss db-
315x8 ss 80x20
315x9 ss 105x12

rear pec dec-
80x12
90x9

iron cross- 20x12

dec situp w twist-
10 x 12
10 x 10

hlr ss plank
15 ss 30s
15 ss 30s

lying leg raises ss rc leg raises
45lbs x12 ss 12

[superbilt]

5/27/07 chest/tri/bi

Bench-
135x8
185x6
225x3
255x1
275x3
285x3
295x3

inc db-
100x7
100x7

hs inc-
240x10
240x8

mulit plane db flys (inc, inc, flat)
45x12/ 8/ 7

pec dec-
60x55

cg pd ss overhead
12x12 ss 8x12
13x8 ss 8x15

1 arm db preacher-
35x12
40x10

[superbilt]

5/29/07 Back/abs/calves

Sumo DL-
135x8
225x6
315x3
375x1
420x3 (belt)
455x3 (PR ties sumo 1rm)

Pullups- 52 reps
16, 11, 10, 7, 4, 4

seated rows- (wide)
16pl x10
16pl x9
16pl x8

underhand lat pd-
14pl x 10
14pl x 9

1 arm hs row- (nonstop alternating)
45x15
45x12

rope face pulls-
8plx 11
8pl x 11

dec sitps (steep)-
20
20
20

lying leg raise w push ss plank ss roman chair leg raise
15/30s/15
15/30s/15

dec russian twist situps-
20

hs calf ss bw-
450x16 ss 16
450x15 ss 15
450x13 ss 13

7.5 mins on bike

12 pullups

[superbilt]

5/30/07 Tris/bis/forearms

Cg bench-
135x8
185x6
225x3
250x1
270x3
280x3
290x3

half bench-
285x5
295x5
305x5

ob bb ext ss cg pd-
105x10/11pl x 12
105x8/11pl x8 ss 20 dips

ez curl-
105x8
105x8
105x6

seated db curl-
35x10
35x10

hammer curls (strict squeeze bis hard)
35x12
35x12

cable curl-
5plx25+21

bb static-365x20s ss bb wrist- 225x8
plate pinches- 25x 25s, 25s
bb wrist- 105x25 + 20 + 15 (put down for 5 sec in between)

[superbilt]

5/31/07 Legs

Squat-
135x8
225x6
275x4
325x2
365x3 (belt)
385x3
395x3

sldl-
275x6
315x6
335x6

squat machine-
17pl x 12
18pl x 12
19pl x 12

pull-thru-
11pl x 11
12pl x 10

leg ext-
14plx12
14plx11 drop 5pl x10

seated ham-
8plx12
9pl x15

standing calf-
20pl x 12
20pl+10 x 11
20pl+10 x 11

1 leg standing calf- 15+15+15 alt between nonstop
1 leg leg press calf- 180 x12,10 alt nonstop
hs calf- 250x15, 11

10mins stair master

*not bad today i went back to chuck taylors. calves were brutal and pretty much nonstop.

2mile run 16mins 3 hours later