The return of Superbilt - Page 67 - ABCbodybuilding

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  #661  
Old 08-10-2007, 06:15 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

8/10/07 De bench

De Bench-
185 8x3

cg bench-
265x5
275x4
285x3

dips-
90x6
105x6
115x4

pullups (wide)-
15
12
10

db bench (palms in)-
85x8
85x8
85x8

hs row-
180x10
230x8
250x6

elbows out ext-
55x10
55x10
55x12

alt db curls-
40x10
45x8

db shrugs-80x15

1 arm tri pd-
5pl x 12
5pl x 12

10mins elliptical

swiss ball crunch 25 ss hlr 15
20 ss hlr 15

*last day in the gym for 2 weeks. tommorow i start my annual training. hopefully i get some down time and can do some body armor pt. then i come home for 2 days and i will try to get in 2 gym workouts then i go to beautiful florida for a week for a much deserved vaction i cant wait.
__________________
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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  #662  
Old 08-25-2007, 08:32 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: 4,133
Default Re: The return of Superbilt

8/25/07 Me bench (1st day back)

Bench-
135x6
185x5
215x4
245x3
265x3
285x3

Dec bench-
235x5
255x5
275x4

Standing Milt press-
135x6
155x6
165x4

seated cable row-
20pl x 6
20+10 x 6
20+20pl x 6

hs inc-
250x8
270x7
290x5

cg pd-
14pl x 7
14pl x 7
15pl x 6

pullups-
12
12
11

dec serratus crunch- (hold dbs overhead str8)
12s x 12
12s x 10
12s x 9

hlr (str8)-
10
8 +12 bent

alt db curls-
40x6
45x6
50x5

1.5 miles in 13:30 intervals

*1st day back from 2 weeks of annual training. Infantry=90% suck 10% fun. the last two weeks i lived off of pop tarts, gatorade, and candy. i lost about 10lbs prolly however i am more ripped than i was before i left lol. i definately lost some strength tho.
__________________
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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  #663  
Old 08-26-2007, 01:47 AM
Growth In Motion Growth In Motion is offline
Growth In Motion is always ready
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Join Date: Nov 2005
Posts: 2,888
Default Re: The return of Superbilt

Welcome back bro. **** sorry to hear about that strength loss. Knowing you you'll be back benching 3 plates soon enough [img]/forum/images/graemlins/wink.gif[/img]
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  #664  
Old 08-27-2007, 09:18 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: 4,133
Default Re: The return of Superbilt

yeah it will come back soon it always does thanx.
__________________
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
  #665  
Old 08-27-2007, 09:22 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: 4,133
Default Re: The return of Superbilt

8/27/07 Me DL

DL (35s)-
115x8
185x5
255x3
325x3
395x1
435x1 (loose belt)
455x1 (loose belt)
395x1 (loose belt)

Leg Press-
670x6
720x6
770x6

Goodmornings-
135x5
185x5
225x5

kneeling ab pd-
15pl x 8
15pl+10 x 8
15pl+20 x 8

side pd-
7pl x 10
8pl x 8
9pl x 8

hypers-
35x10
35x10

hs calf-
360x12
450x12
540x12

10mins stair master intervals

50fks ss 25 crunches

*not bad today. using 35's insted of 45's makes a huge diff in the amount of weight i can use for dls.
__________________
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
  #666  
Old 09-06-2007, 10:04 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: 4,133
Default Re: The return of Superbilt

8/28/07 De bench

De bench- 50% 8x3 175lbs

cg bench-
255x3
265x3

db palms in-
80x10
80x9
80x8

pullups-
12
12
11

elbows out ext-
50x12
55x12

hammer curls-
40x10
40x8

face pull-
10pl x 15
11pl x 13

db shrugs-
85x12
85x12

tri pd (giant set)
10pl x 12
9pl x 12
8pl x 10
10pl x 6
8pl x 7
6pl x 10
__________________
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
  #667  
Old 09-06-2007, 10:10 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: 4,133
Default Re: The return of Superbilt

9/6/07 De sq/dl

Box squat- 50% 12x2 245lbs

Power clean-
135x3
155x3
165x3

Speed dl-
8x1 275lbs

rdl-
225x8
265x8
285x8

standing abs-
7pl x 10
8pl x 10
9pl x 10

pull-thrus-
7pl x 10
8pl x 9
9pl x8

seated ab machine (giant set)-
11pl x 12
9pl x 12
7pl x 12
10pl x 8
8pl x 10
6pl x 10
5pl x 50

inc hyper-15
plank-45sec
hlr- 25

10mins elliptical

*1st workout back from vacation. not bad not great.
__________________
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
  #668  
Old 09-08-2007, 01:19 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: 4,133
Default Re: The return of Superbilt

9/7/07 ME Bench

Dec Bench-
135x5
175x5
215x5
245x5
275x3
300x2
320x1
340x1
315x0.5 (weak!)

db bench (palms in)
80x10
85x8
85x10

weighted pullups-
45x6
50x6
55x5

clean and press-
135x5
145x4 (hang)
155x4 (hang)

seated cable row-
17pl x 10
19pl x 9
20pl x 8

dips-
20
20

elbows out ext-
45x12
50x11
50x11

10mins treadmill intervals and hills

*weak weak weak. hopefully it wont take long before i get my strength back and make progress. taking 3 weeks off does more damage than i though. not like i had a choice tho.
__________________
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
  #669  
Old 09-09-2007, 06:45 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: 4,133
Default Re: The return of Superbilt

Me sq/dl

DL-
135x8
225x5
315x3
365x3 weight on 100lb plates

Rack pulls- (low knee level)
405x3
455x4
500x3 (add belt)
530x2
560x1
590x1 (5lb pr)
605 x almost

sldl (standing on 100s)
225x6
255x6
280x6
300x6

leg press-
450x6
650x6
700x6

dec paused situps (3sec)
55x10
55x10
60x10

db side bends-
110x6
110x6
110x6

hypers-
bw x 12
25x12
25x12

10mins elliptical

*pretty good today for being sore in my hamstrings and lower back from thursday. i was gonna dl off 100s as my me movement but i was too sore. so i had to do rack pulls.
__________________
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
  #670  
Old 09-11-2007, 12:58 AM
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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: 4,133
Default Re: The return of Superbilt

9/10/07 De bench

De bench- 50% 175 8x3

cg bench-
235x5
245x5
255x4

standing 1 arm db milt-
65x6
60x8
60x7

flat db bench (palms in)-
85x9
85x8
85x8

cg pd-
11pl x 12
13pl x 10
13pl+5 x 9

chest supported row-
90 x 10
110x8
120x7

pullups-
12
10
7

front db raises-
20x12
25x10

side laterals-
30x10
30x10

rear pec dec-
60x12
70x12

11mins intervals up hill

*pretty good today. de was very fast. cg will get better soon. 1 arm db milt press were hard and i forgot how tough they are on the obliques and low back to stabilize the weight. my lower back was super sore today and still is.
__________________
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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