The return of Superbilt

[superbilt]

5/19/05 legs
squats-285*5,6,5
crappy leg press-360*5,6
leg ext-15plate (weight =?)-8
sldl-210*6,215*6
leg curl-120*7, 125*6
calf raise-315*12,12,12
seated-310*10,11
chins-10

treadmill 10mins
2mins at 4
1min at 8.5
1min at 4 ele 4
1min at 9
1min at 4 ele 4
1min at 9
2mins at 4 ele 5
1min at 4 ele 3

34pushups
punching bag kicks/punches

[superbilt]

5/20/05 arms
cg bench-212.5*6, 215*5
bb curls-105*7, 107.5*6
rope pressdowns-152.5*8, 157.5*7
db curls-50*6
one arm db-50*4 (stupid and a waste)
overhead tri ext-115*8, 120*6
hammer curl-40*8, 45*6

bb wrist-120*12
reverse-120*12
db wrist-55*12, 60*12

straight leg raise-17+6, 17+6
situp with twist-20,20
hold bb crunch-45*20, 65*20

*treadmill-7.3 for 10mins
2mins at 4
1at 9.6
2mins at 4

35 pushups

[superbilt]

5/23/05 chest/abs
bench-232.5*5,5,5
db incline-85*8, 90*5 (i had a scare with 90 on my 2nd rep where i dropped the weight on my right side almost messed me up but i waited a minute and did my set)
dips-45*6,7
leg raises-20*10,10
crunch-95*12, 100*12
oblique-90*20,21
tri kik-45*8,8

treadmill-7.4for 10mins
2min at 4
1min at 9.7 2mins at 4

35 pu

[superbilt]

5/24/05 back
pullups-30*6,6
lat pd-170*6,7
db row-90*7, 95*6
seated row-180*7, 190*6
dl-260*6
db curl-50*6

treadmill 15mins
5mins at 7.4
1min at 4
9
4
9
4
9
4
9
2mins at 4

35pushups

[superbilt]

5/25/05 abs/shoulders/traps

hanging leg raise/dec oblique situp/cable crunch
15/12each side/80*25 17/10/90*25

milt press-150*6, 152.5*5/5
arnold press-65*5
side laterals-40*8, 45*6
bb shrugs-265*6, 270*6, 275*6
upright rows-115*6, 117.5*5

hanging straight leg raises-15
bent leg-15

treadmill 15mins
10mins at 7.5
2mins at 4
1min at 9.7
2mins at 4

36 pushups

[superbilt]

Legs 5/26/05

squats-290*5,,5,4
leg press-370*6,6
leg ext-16*8
sldl-220*6,222.5*6
leg curl-125*6, 130*6
calf raises-335*10,9,9
seated calf raise-90*12,12
supine pullups-9

abs-bent leg raises-20
laying leg raises-10
situps-25
oblique crunch-25
crunches-25
6inch leg hold-25sec

treadmill 10 mins
1min at 7.5
4.5mins at 4.o at 5incline
1.5mins at 7.5
3mins at 4.0 at 9.0 incline

bike-5mins

36pushups

[superbilt]

abs/arms 5/27/05
cg bench-215*6, 217.5*5
bb curl-107.5*6, 110*5
rope pressdowns (slow)-150*8,8
db curls-50*7,5
overhead tri ext-120*6, 122.5*6
hammer curls-45*7

bb wrist-122.5*12
bb reverse-122.5*12
db wrist-65*10,8

abs nonstop
hanging str8 leg-12,10+12 bent
bench leg raises-8
oblqiue situp-12 each side
russian twist situp-22

bb crunch-65*21, 75*20
ab pulldown curnch-90*20
ab pulldown crunch/obliques-20-5-5-20-5-5-20 (5leg raises)
standing-90*20-5-5 90*20-5-5 (5gorilla chins)
static hold-90*30sec (5gorilla chins)

5mins treadmill
7.6

36pushups
heavy bag(12 knucles) 12 tris

5mins 7.0
15 slow deep pushups with handles

*the abs wouldnt just die lol. i keep throwing things at them but they wouldn't die. oh well next week is just gonna be hell for them muhahah

[superbilt]

back 5/30/05
pullups-32.5*6,6
lat pd-170*8,7
dl-265*6,6
db row-80*10.10
seated row-112.5*12,12

bb shurgs/reverse super-135*12/8

[superbilt]

5/31/05 chest/abs
bench-235*5,4,3
dips-45*8, 47.5*8
incline db-75*8,8
hammer strength incline-140*8
pec dec-90*15,11
decline flys/cable flies superset-25*15/30x12, 25*15/30*12

(little rest)
leg raises-30,30
olique crunch-25,25
legs up crunch-20
(no rest)
hanging bent leg raises-20
standing ab pulldown-90*30
standing oblique pulldown-70*25

[superbilt]

legs 6/1/05

squats-295*4,4
leg press-370*7,8
sldl-225*6,6
step ups-35's*10 each leg
lunges-35's*6 each leg
leg ext-162.5*12,10
laying leg curl-110*10,9

standing calf-335*10,9
ss incline calf machine/standing platform-180*15/12 15/12
seated machine-190*20
seated calf-45*25/bent over calf raise-15

abs
laying leg raise on bench-20
weighted crunch-50*50
oblique machine-50*16

cardio-12mins treadmill @4mph with 1 min at 10

36 pushups