The return of Superbilt - Page 59 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #581  
Old 05-17-2007, 10:37 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: 4,118
Default Re: The return of 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
__________________
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
  #582  
Old 05-22-2007, 09:28 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: 4,118
Default Re: The return of 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.
__________________
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
  #583  
Old 05-22-2007, 09:33 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: 4,118
Default Re: The return of 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
__________________
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
  #584  
Old 05-25-2007, 12:38 AM
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: 4,118
Default Re: The return of 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
__________________
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
  #585  
Old 05-25-2007, 09:32 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: 4,118
Default Re: The return of 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
__________________
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
  #586  
Old 05-29-2007, 09:11 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: 4,118
Default Re: The return of 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
__________________
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
  #587  
Old 05-29-2007, 09:13 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: 4,118
Default Re: The return of 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
__________________
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
  #588  
Old 05-29-2007, 09:13 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: 4,118
Default Re: The return of 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
__________________
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
  #589  
Old 06-01-2007, 12:06 AM
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: 4,118
Default Re: The return of 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)
__________________
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
  #590  
Old 06-01-2007, 12:12 AM
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: 4,118
Default Re: The return of 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
__________________
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 10:37 AM.


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