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  #591  
Old 06-02-2007, 02:52 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

6/1/07 Delts/traps/abs

Clean and press-
135x3
155x3
165x3
175x3

db arnold press-
65x8
65x8

side laterals-
45x11
50x8

bb shrugs ss db shrugs-
405x10/120x12
425x11/120x12
445x10/120x12

rear pec dec-
90x10
90x8

iron cross (front raise to side)- 25x10

dec situp with twist-
10lb x 12
10lb x 10 + 10 dec situp

hlr ss plank-
16/30s
15/33s

lying leg raise/rc hlr/hyper/seated ab-
45x12/15/15/8plx20

*fast paced workout very little rest today. i spent about 45 mins in the gym.
__________________
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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  #592  
Old 06-03-2007, 08:11 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

6/3/07 Chest/tri/bis

Bench-
135x8
185x6
225x3
260x1
280x3
290x3
300x3 (hard last rep a slow struggle)

inc db-
100x7
100x7

hs inc-
250x8
250x8

multiplane fly- (hi inc, inc, flat)
45x12/8/7

cg pd/oh away
13x10/9x15
13x10/10x12

1 arm db preacher-
40x8
40x8

10mins walk 4.0 ele 2

* idk if it was an off day for benching or i need a change but last week 295 was easy for 3 with no spot and today 300 was hard with a spot. i think im gonna use some me and de work for benching again to get better at 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
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  #593  
Old 06-04-2007, 11:38 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Default Re: The return of Superbilt

6/4/07 DL day

DL-
135x8
225x6
315x3
375x1
425x3 (belt)
460x3 (straps cuz i forgot chalk)

sumo dl-
425x2

goodmornings-
135x10
155x10

1 leg ham curl-
90x10
100x10

seated ham curl-
9pl x 20
9pl x 20

weighted dec situp-
10x15/15/15

hlr (st8) ss plank-
12/30s
12/30s
12/30s

side pd- (hard tower)
6pl x 8
6pl x 8

hs calf ss bw-
360x20 ss 14
360x17 ss 14
360x17 drop 270x10 drop 180x10 bw x14 (on fire)

10mins 4.0 ele 4

*dls felt really easy today even though i havent done them in a while.
__________________
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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  #594  
Old 06-09-2007, 02:22 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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6/5/07 De/speed upper

DE bench- 175 8x3

clean + press- 145 3x3

cg bench-
225x3
245x3
265x3
245x3
225x3

chins-
55x6
65x6
70x5

inc db-
80 3x8

elbows out ext- 45 3x12

alt db- 35x10
hammer- 40x10,10

side laterals- 45 2x8

hs grip- 180 3x12
__________________
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
  #595  
Old 06-09-2007, 02:29 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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Default Re: The return of Superbilt

6/7/07 Squat

Squat-
135x8
225x6
275x4
335x3
375x2 (belt)
405x2
425x2
225x12

sldl- (no straps)
285x
315x6
330x4

squat machine-
19pl 3x10

leg ext-
14x12
14x11 drop 6x10

dec situp with twist-
10x12
10x12+10 reg

ab pd-
14x12
15x11
15x11

lying leg raise holding bb ss plank-
65x12/30sec
65x12/30sec

leg press calf-
650 3x12

seated- 90x25-20-15-15 (5 sec rest in between)

2 leg standing off platofrm- 100 reps in 2min 20sec

10mins stairmaster
__________________
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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  #596  
Old 06-09-2007, 02:33 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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Default Re: The return of Superbilt

6/8/07 upper endurance

bench- 175x16, 13, 11

pullups- 50 reps (15,11,10,6,5,3)

db inc chest- 50x20,15

db milt- 40x16, 14

db shrugs- 110x 3x20

cg pd-
7pl x 20
8pl x 20
8pl x 18

seated db curl-
25x18
25x15
25x13

face pulls (rope)-
8plx20
8plx20
8plx18

bb wrist- 85x25-20-15-20 (5sec rest)

1 mile in 8:38 +walk for 6 mins

50 dec situps/15hypers/30pu/50fks
__________________
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
  #597  
Old 06-10-2007, 09:00 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: 4,082
Default Re: The return of Superbilt

6/10/07 Bench

Bench- (no spot)
135x5
185x5
225x5
255x3
280x2
295x1
305x1
315x1
305x1

paused bench-
275 3x3

standing milt-
135x6
155x6
165x5

db rows-
130 3x6

bench- 10 sec negative
225 3x2

alt db curl-
55x6
60x4
60x4

cg pd-
14pl x7
15plx 6
15pl+5x6

rear laterls-
40x8
1 arm rear lateral- 40x10

10mins bike

hlr- 20

*not bad today. the first time i ever benched 315 without a spot but it went up easy. so i got rid of my mental block of 315 without a spot.
__________________
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
  #598  
Old 06-11-2007, 10:43 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: 4,082
Default Re: The return of Superbilt

6/11/07 DL day

DL-
135x8
225x6
315x3
375x1
425x3 (belt)
470x4

sumo dl- 425x2

goodmorning-
135x8
155x8
175x8

sldl-
225x8
265x8

dec situp- (hold plate behind head)
10x15
25x10
25x8+4

ab wheel/str8 leg raise
12/12
12/12 _ 30 sec plank

hs calf-
450x12
540x9
590x8

seated-
90x30-21-16-16

7mins bike
__________________
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
  #599  
Old 06-13-2007, 07:31 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: 4,082
Default Re: The return of Superbilt

6/12/07 DE upper

De bench- 185 8x3

cg bench-
230x3
250x3
270x3
250x3
230x3

power clean + press-
155 3x3

chins-
60x6
70x6
75x5

inc db-
85 3x7

elbows out ext-
50 3x12

hammer curls-
50 3x9

L-laterals-
40x 8,9

plate pinches- 35x10s, 10s

1.10 mile 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
  #600  
Old 06-13-2007, 11:36 PM
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Fahsy Fahsy is offline
Fahsy should change his/her status!
Heavyweight
 
Join Date: Jun 2003
Posts: 2,195
Default Re: The return of Superbilt

Making some nice progress SB! Is this a hybrid power/hypertrophy split you do?
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