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  #61  
Old 06-02-2005, 03:05 PM
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superbilt superbilt is offline
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Super-Heavyweight
 
Join Date: Jul 2002
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Default Re: The return of Superbilt

6/2/05 delts/traps/abs

milt press-152.5*6,5
front raises-30*10,11
L-Laterals-30*12,12
rear delt raise-25*12,12
delt triset-front raise 15*12/rear delt pec dec-40*12/side raises-10*5

bb shrugs/db shurgs- 135*15/75*12 155*15/75*8 175*15/75*8

behing back shrugs/seated db-135*12/40*12 135*12/40*12

abs
hanging str8 leg raises/bent-20+10 15+10
laying leg raises-12
oblique crunch-30,30/leg up crunch-21
oblique crunch-30,30/leg up crunch-21
standing ab pulldown-90*35/hanging leg raise-5/oblique pulldown 60*30each side/hanging leg raise-5
standing ab pulldown-90*40/hanging leg raise-5/oblique pulldown 60*35each side/hanging leg raise-5

13mins at 6.0 on treadmill
7mins bike

37pushups

*RELEASE THE INNER BEAST!!!!
__________________
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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  #62  
Old 06-03-2005, 08:02 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

6/3/05 a little taste of armageddon

cg bench-217.5*6,5
bb curl-110*6,5
skull crushers-70*12,12
db curls-45*8,7
seated tri ext-70*12,80*12
hammer curls-40*8,8
1 arm tri pushdown-50*15,60*12
preacher curls-bar+30*15,bar+35*13
db kikbaks-20*15,25*15
cable curls-50*25,20

bb wrist curls-125*12,12
reverse-125*12,12
db wrist curls-65*12, 45*15

laying leg raises-20/gorilla chins 8/hanging leg raises-10/oblique crunches 20 each side/legs up crunches 25/ab pulldown with leg lift-60lbs*50 each side

treadmill intervals 2mins at 4.0 1min at 10.0 repeated 5x

37pushups
12deep tri 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
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  #63  
Old 06-06-2005, 04:19 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: 4,111
Default Re: The return of Superbilt

6/6/05 chest/calves/bis/abs (thus the hardcore training begins)

Bench-237.5*3, 240*3, 242.5*3 (3mins rest)
incline bench-155*10, 160*10, 165*10 (2mins rest)
dec flyes-30*15,15,13 (1min rest)

staning calf raise-175*25,20,18 (1min rest)
seated calf raises-45*40,30,20 (1min rest)

seated preacher curls-bar+40*12,10,8,11 (1min rest)

hanging leg raises-20,20 (1min rest)
oblique crunch/legs up crunch- 35/25, 30,25 (20s rest)
weighted standing pulldown-60*55,80 (1min rest)

treadmill-10 mins at 6.0
8mins at 6.2
2mins at 6.5

38 pushups

*not bad for falling 10 feet off an obstacle straight on my back on saturday lol. i think lifting actually fixed my back and shoulder
__________________
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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  #64  
Old 06-07-2005, 09:42 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: 4,111
Default Re: The return of Superbilt

6/7/05 back/delts/traps/tris/forearms

weighted pullups-25*8/7 (2mins rest)
supine-25*6 (2mins rest)

seated db press-60*10/8/6 (2mins rest)
bb upright rows-80*10/70*10/10 (1mins rest)
seated press-50*30/16/11 (1min rest)
behind back shrugs/db shrugs- 135*25/50*25, 115*25/40*25
95*25/30*25 (1min rest)

skullcrushers-80*10-8-6 (2mins rest)
rope pressdown-120*10/110*9/100*9 (1min rest)
seated ext-60*12/10/10 (1min rest)
db kikbaks-15*20/20 (1min rest)

bb wrist curls-60*20
behind back wrist curls-60*30

treadmill-20mins
2mins at 4
8mins at 4 ele 4
1min at 8
4mins at 4 ele 5
1 min at 8
4mins at 6

38 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
  #65  
Old 06-12-2005, 11:56 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: 4,111
Default Re: The return of Superbilt

6/8/05 chest/legs/abs/bis/forearms

db bench-70*11, 75*9, 80*8 (2mins)
dips-35*7,6 (2mins)
pec dec-60*30,22,20 (1min)

leg ext-12pl*15,12,10 (1min)
leg curl-100*12,10,8 (1min)

5mins treadill at 5

decline leg raises-20/dec crunch-20/standing ab pd-90*20/oblique pd-60*20 (1min rest)
hanging leg raise-15/dec crunch-10/standing ab pd-90*20/ob pd-60*20 (1min)
laying leg raise-15/seated ab crunch-70*20/ab pd 90*20/ob 60*20

alt db curls-40*6/35*8/7 (2mins)
cg preacher-bar+40-10/8/6 (1min)
double cable curls-20*20,20,20 (1min)

bb wrist curls-50*20/static behind back-135*30sec, 50*20/static behind back-135*30sec, 50*20/static behind back-135*20sec

reverse preacher-bar +20-13,8 supersetted db wrist-35*15

cardio-
5mins at 6.1
5mins at 7
3mins at 4

20pushups
__________________
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
  #66  
Old 06-12-2005, 11:56 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: 4,111
Default Re: The return of Superbilt

6/9/05 delts/calves/tris

upright rows/miltary press-95*8/8, 8/8, 8/8 (2mins)
cable shrugs/behind back shrugs/plate shrugs-100*50/95*50 rp/45's *50rp
side laterals/L-laterals/arnold press-20*10/12/5

restpause calf raises/seated/machine- 175*100/45*100/175 *100 (i love the pain)

giant set triceps
skullcrushers/cg bench/dips/rope pressdowns- 70*10/12/12/60*40, 70*10/12/12/60*40

cardio 22 mins treadmill
3mins at 4
1min at 9
2mins at 4
1 min at 9
2mins at 4
1min at 9
2mins at 4
1min at 9.2
2mins at 4
1min at 9.4
2mins at 4
1min at 9.6
3mins at 4

20pushups
__________________
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
  #67  
Old 06-12-2005, 11:57 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: 4,111
Default Re: The return of Superbilt

6/10/05 Back/legs/abs/bis/chest
tbar rows-90*8, 100*7, 90*8 (2mins rest)
chins-8/8/6 (slow reps) (2mins rest)
bb rows-135*8,8 (2mins)
lat pd/straight arm pd/face pulls- 8*12/60*20/40*20, 8*12/70*20/50*20 (1min rest)

seated leg press-200*20.20 (1min)
leg ext-75*20, 70*15drop60*8drop30*6 (1min)
leg curls-100*10drop80*8drop60*8

hanging leg raises-15/15/15 (1min rest)
decline oblique leg raises-7each side
laying cable crunch-20*30/30 (1min)
standing oblique pd with leg raise/ab pd-60*20/20 60*20/20

bb curls/db curls dropset-85*10/20*12/15*8/12.5*6/10*5
seated incline db curls-100 rep method with fascia stretch 30 sec
cable curls-50*10 reps with super slow negs

incline flyes with press and static hold-20/10/20 sec
pec dec-60*20 slow reps/50*10/40*6 sec negs/80 static hold 20sec

treadmill 7 mins

30 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
  #68  
Old 06-13-2005, 03:02 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: 4,111
Default Re: The return of Superbilt

6/13/05 chest/abs/calves
bench-242.5*5, 245*3,3 (3mins rest)
incline bench-165*10, 170*8,6 (2mins)
dips-25*10,6 (ouch mother f)

decline leg raises/decline crunches-21/12, 20/10 (1min)
ab pulldown-90*50drop70*50drop50*50
hanging leg raises-12,11 (1min)
oblique crunches-20/ legs up crunches-20
seated crunch machine-70*50plus 30 sec negative

incline db press plus fascia stretch-60*12/10/8 15lbs for 20 sec after each set plus 2min rest
pec dec-60*20/20/15 (1min rest)

standing calf raise-300*12 (1min)
300*11 plus 7 partials (1min)
260*15 plus 10 second hold
seated calf-45* 100 rep method
machine-175*20drop155*10drop135*10

decline flyes+press+standing fly machine-25*15+10/30*15
25*15+10/30+8

cardio
5mins at 6.0
4mins at 4.0 ele 7
1min at 5 ele 5

22pushups

*my bicep and shoulder killed me on bench and dips
__________________
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
  #69  
Old 06-14-2005, 06:18 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: 4,111
Default Re: The return of Superbilt

6/14/05 back/hams/bis
weighted pullups-35*5,5,4 (2min)
deadlifts-275*6,285*6,295*6 (3min)
db rows-80*10/8 (1min rest)
straight arm pulldown/face pulls-80*20/60*20 82*20/62*20

laying ham curl-100*12/10/8 (1min)
seated ham curl-45*25 run 1 lap 55*20+lap 65*12

seated row machine-90*12+7patials, 95*11+10partials 100*10+10partials (1min rest)
lat pd-150*6drop125*4drop100*6 drop 75*8
seated cable rows-90*100rep method (yeah pain)

alt db curls-30*10/8/8 (1min rest)

10mins treadmill
1min at 8
1min at 4
1min at 8.5
1min at 4
1min at 9.0
1min at 4
1min at 9.3
1min at 4
1min at 9.6
1min at 4

25pushups

*i forgot my mp3 player today and my good shoes i had to use ones that were falling apart that i had in my trunk lol
__________________
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
  #70  
Old 06-15-2005, 09:43 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: 4,111
Default Re: The return of Superbilt

6/15/05 delts/abs

milt press-135*8/140*6/145*5 (2min)
side laterals/L-Laterals-25*10/8, 25*10/5 (1min)
low cable front raise-40*12/50*10/60*8 (1min)
rear lateral pec dec-50*50rep method
machine milt press-50*25/18/12 (1min)
front db raises/db circles-15*15/5*10f10b, 15*15/5*10f10b

straight leg raises/bent-20+10/15+10/ 11+11 (1min)
seated crunch machine-70*50drop55*50+70*10 slow 10sec negs
standing oblique pulldown with leg raise-60*50/50 (1min)
decline situps with slow negs-25

treadmill-13mins
5mins at 6.2
1min at 4 ele 4
1min at 8
1min at 4 ele 4
1min at 5 ele 5
1min at 4 ele 4
1min at 8
1min at 4 ele 4
1min at 5 ele 5
__________________
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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