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  #671  
Old 09-12-2007, 01:30 AM
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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: 4,118
Default Re: The return of Superbilt

9/11/07 Olympic/extra

Power cleans + press-
135x3
155x3
175x3

snatch-
135x3
145x3
155x3

high pull-
155x3
175x3
185x3

db pick up and load onto bench-
100x5
100x5
100x5

bb curls-
115x5
125x5
135x5

hammer curls-
40x10
40x10
45x9

hs calf-
360x12
410x10
410x8

seated calf-
90x20
90x25

12mins treadmill intervals
__________________
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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  #672  
Old 09-13-2007, 09:01 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: 4,118
Default Re: The return of Superbilt

9/13/07 De sq/dl

Box squats-
55% 270 10x2

DL- re
290 x 10
290 x 10

Goodmornings-
185x5
205x5
225x5

Pull-thrus-
8pl x 10
9plx 8
9pl+5 x 9

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

seated abs (superman set)(non stop)
11pl x 12
9pl x 12
7pl x 12
10pl x 6
8pl x 12
6pl x 12
5pl x 51

side pulley twist-
20 x 12
25 x 12 ss hlr 15

3mins elliptical
__________________
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
  #673  
Old 09-16-2007, 07:35 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: 4,118
Default Re: The return of Superbilt

9/14/07 Me bench-
Bench warmups-
135x5
185x5
225x5
250x3
275x2

1/2 bench-
295x3
315x3
335x2
355x1
375x1
385x1

dec bench (wg)
225x5
245x5
265x4

inc db-
80x8
80x8
80x9

t-bar row-
160x8
170x7
180x6

overhead bb ext-
95x10
105x10
115x8
120x7

alt with

chins-
12
12
12

face pulls-
10pl x 15
11pl x 14
12pl x 13

tri pd (superbilt set wg)-
10pl x 12
8pl x 12
6pl x 12
9pl x 6
7pl x 10
5pl x 15

*decent today getting better. superbilt set= non stop drop set then build back up. i most likely didnt invent it but it destroys the intended muscle and takes great endurance.
__________________
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
  #674  
Old 09-16-2007, 07:49 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: 4,118
Default Re: The return of Superbilt

9/16/07 Legs /abs/ calves

Box squats-
135x5
225x5
275x3
315x3
355x1
375x2 (add belt)
375x2
380x2

sldl- to the floor
265x6
290x6
315x5

leg press-
700x8
800x8

pull- thrus-
9pl x 10
10plx 9

standing abs-
9pl x 8
10pl x 8
10pl +5 x 8

db side bends-
110x6
110x7
110x7

dragon flags-
12
12
12

standing calf machine-
16pl x 12
17pl x 12
18pl x 12

seated calf-
180x10
180x11

1 leg standing calf-
20
20

cardio circuit
5mins stairmaster
5mins elliptical
8mins bike

*getting stronger. still not at where i was. compared to how i used to squat todays number were nothing. i have decided to go back to training each muscle once a week except for abs. this way i can have more energy and do more cardio as well.
__________________
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
  #675  
Old 09-17-2007, 11:05 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: 4,118
Default Re: The return of Superbilt

9/17/07 tris/delts

De bench- 185 55% 5x3

Cg bench-
250x5
260x5
270x3

rack lockouts-
315x5
335x5
355x5

seated milt bb-
145x6
160x6
165x5

overhead bb ext-
115x9
135x6
125x7

db side laterals-
45x8
45x8

seated bent over rear laterals-
30x8
30x9

cg pd- (superbilt set)-
10x12
10x12
8x10
6x12
9x6
7x8
5x12
4x20

front rope raises (double drop)
6pl x 12/ 5pl x 10/ 4plx8

treadmill
1mile in 9:30 and walk 3 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
  #676  
Old 09-18-2007, 10:31 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: 4,118
Default Re: The return of Superbilt

9/18/07 Olympic/extra

Power clean + press-
135x3
160x3
180x3

bb snatch-
140x3
150x3
160x3

power cleans-
165x3
175x3
185x3

db snatch-
60x5
70x5

heavy db pickup and load-
110 x 3, 3, 3

dec situp-
25 x 20
25 x 20

roman chair str8 leg raises-
15
15

hs grip-
135x15
180x10
185x10

quad set
hex db hold-20lbs ss with cliffhanger 30s ss with bb wrist 65x20/15 ss with behind back bb 65x15

15mins treadmill intervals
6.5 for 2 mins
8/8.2/8.4/8.6/8.8 for 1 min alt with 4.0 for 45s
2mins 6.2-6.6
then walk


*power cleans were the fastest and best looking they have ever been. they were the highlight of today.
__________________
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
  #677  
Old 09-20-2007, 10:24 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: 4,118
Default Re: The return of Superbilt

9/20/07 Back/abs/traps

DL-
135x8
225x5
315x3
365x1
405x2
435x2
465x3 (belt)

weighted pullups-
45x6
50x6
55x6

seated cable row-
18pl x 8
19pl x 8
20pl x 8

lat pd-
15pl x 10
16pl x 9

chest supported row-
110x8
110x8

kneeling ab pd-
14pl x 10
15pl x 8
15pl+10 x 8

side cable twist-
25 x 10
30 x 10

hlr ss swiss ball crunch
15/15
15/15

bb shrugs- (no straps)
315x8
335x8
355x6

db shrugs-
80x15
80x15

5mins stair master
5mins bike

*pretty good today. first time DL heavy since the beginning of august.
__________________
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
  #678  
Old 09-21-2007, 11:56 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: 4,118
Default Re: The return of Superbilt

9/21/07 Chest/bis

Bench-
135x10
135x8
185x6
225x3
250x1
270x3
280x3
290x2.5 (almost 3)

inc db-
85x8
90x8

dec bench (fat bar wide grip)
225x8
235x7

hs inc-
230x8
230x7

pec dec- (superbilt set)
100x12/80x10/60x10/90x4/70x6/50x15

bb curls-
105x6
115x6
125x6

alt db curls-
40x8
45x6

hammer curls-
40x10

cable curls (cg superbilt set)-
6 x 12/5x10/4x10/5x6/4x12/3x12

5mins treadmill
5mins 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
  #679  
Old 09-24-2007, 09:35 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

9/22/07 Drill

12mile roadmarch

*my feet are so messed up from this.
__________________
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
  #680  
Old 09-24-2007, 09:39 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

9/24/07 Tris/delts

De bench- 60% 5x3 195

Cg bench-
255x5
265x5
275x5

lockouts-
320x5
340x5
360x5

seated milt press-
150x6
160x6
170x6

standing oh bb ext-
115x8
120x8
125x8

db side laterals-
45x8
50x6

seated rear laterals-
30x10
30x9

cg rope pds- superbilt set
10x12/8x11/6x10/9x5/7x5/5x10/4x20

front rope raise-
6x12/5x10/4x8

6mns ellipticAL
15MINS treadmill run 1 mile in 8:50

2x5 clapping pushups
__________________
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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