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  #691  
Old 10-09-2007, 12:27 AM
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Default Re: The return of Superbilt

10/8/07 ME sq/dl

Sumo dl-
135x8
225x6
275x3
325x3
365x2
405x1
435x1 (belt)
445x0 (pathetic)

semi sumo sldl-
245x6
275x5
300x5

wide and high leg press-
450x10
500x10
550x10

dec paused situp (5sec)
25x10
25x10
25x10

cable pd (kneeling)-
15+5 x 8
15+10 x 8
15+20 x 8

hypers-
10 x 10
25x10
25x10

10mins elliptical

*today wasnt anything impressive. sumo dl sucked i was trying to stiff leg them instead of doing them right. i have sumo 455 for 3 and 465 x 1 before so i blame technique today since i havent done them in a while. also i think my hips have gotten weaker from neglecting them by not doing any wide stance movements in a while. good news is strength usually comes back quickly on these movements.
__________________
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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  #692  
Old 10-09-2007, 09:56 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: 4,135
Default Re: The return of Superbilt

10/9/07 Olympic/traps/bis/grip

Power cleans-
135x3
155x3
175x3
195x3

snatch-
135x3
145x3
150x3

bb shrugs-
225x5
315x5
405x5 (straps)
475x5
515x5

hs shrugs-
470x12
560x10

alt db curls-
45x6
50x6
55x5

hammer curls-
45x8
50x7

bb static (oh)-
315x20s
335x20s
355x20s

db wrist-
50x12
50x12

neck machine-
5pl x 15
6pl x 12

22 mins treadmill (1 mile in 8 2mile in 17)
1 mile in 8 mins
2min 4.0
1min each 9.2/4/9.5/4/9.8/4/10.1
5mins 4 to 2.8

bw circuit
16 chins (easy)
30 crab walk pu
12 hlr str8

*oh yeah today is my easy day lol. power cleans looked pretty and fast just how i like them. also the heaviest shrugs i have done in a long time but no where near a pr. cardio is getting better and better my lungs are getting much stronger.
__________________
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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  #693  
Old 10-11-2007, 09:52 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: 4,135
Default Re: The return of Superbilt

10/11/07 De bench

De bench- 50% 175 8x3

push press (power clean 1st rep)
175x5
185x4
190x4

bb rows-
225x6
230x6
235x6

palms in db press (paused)-
80 x 10
80 x 9
80 x 8

1 arm db row-
80x10
90x10
100x8

oh bb ext-
115x8
120x8
125x6

cg pushdown-
10pl x 12
11pl x 12
11pl+5 x 11

treadmill 23 mins total
5 mins .6 miles
2mins 4
alt 1/4 mile in 1:45 with 2:15 min 4.0 (3x)
then jog ang walk

16 chins
20 bosu ball pu + 20 sec plank (upside down bosu ball)

* decent today. push presses were heavy becuz power cleaning the weight felt heavy cuz my traps were sore. and yes the bosu ball has a purpose if u turn it upside down doing pushups on it is pretty fun.
__________________
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
  #694  
Old 10-12-2007, 10:01 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: 4,135
Default Re: The return of Superbilt

10/12/07 De sq/dl

Box squat-
225 4x2
245 4x2
275 2x2
315 1x1

goodmornings (ws)-
185x5
205x5
225x5

speed dl- (35s)
255 6x2

db swings- (interlocking grip 1db)-
45 x 5
55 x 5
60 x 5

standing abs-
10pl x 8
10pl+5 x 6
11pl x 6

inc hypers-
35 3x8

standing ab crunch (facing)-
11pl x 8
12pl x 8

15mins elliptical

16 chins/ 20 bosu ball pu +30 sec plank/30 sec bridge alt leg up

*my hips and hammies were sore today and it showed on squats. i couldnt get a wide stance like i wanted so i had to squat shoulder width.
__________________
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
  #695  
Old 10-14-2007, 08:14 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: 4,135
Default Re: The return of Superbilt

10/14/07 ME bench

Rack press- 135x8
185x5
225x3
255x3
275x2
295x1
305x0

rack lockout-
325x5
350x5
380x3
405x2

chins-
60x6
70x6
80x5

inc bb-
135x10
170x8
190x6

seated cable row (u handle)-
18pl x 8
18pl x 8
19pl x 7

seated front db raise-
20x12
20x12

seated db side laterals-
25x9
25x9

face pulls-
12pl x 12
13pl x 12

treadmill 25mins
1mile in 8:09
2miles in 17mins

16chins
30 crab walk pu

*pretty good today. i put in incline bb for a change and because that is a weakness for me.
__________________
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
  #696  
Old 10-16-2007, 01:01 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: 4,135
Default Re: The return of Superbilt

10/15/07 Legs/abs

Squats-
135x9
135x7
225x5
275x3
315x1
345x4 (belt)
355x3
365x3

squat walkout
405 x 10s
495 x 10s belt

goodmornings-
225x6
230x5

sldl-
315x6
335x5

dec paused situps (5 sec)-
55 x 8
55 x 8
55 x 8

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

side pd-
9pl x 8
10pl x 8

5mins bike

*everything was good except squats. i suck at these lately. i dont know whether it is technique or just a lose of strength on squatting.
__________________
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
  #697  
Old 10-16-2007, 11:42 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: 4,135
Default Re: The return of Superbilt

10/16/07 Delts/traps/calves

power clean and press-
135x3
155x3
175x3
195x3

seated bb milt-
175x6
180x5

db side laterals-
45x8
50x6

1 arm rear laterals-
50x8
50x8


bb shrugs-
455x6
475x6
485x6

bhb shrugs-
405x8
425x7

hs shrugs-
410x17

smith machine calf raise-
360x8
380x8

seated calf-
140x12
160x12
170x12

21 mins treadmill
1 mile in 8mins
1min each (4,9.2, 4, 9.5, 4, 9.8, 4, 10.1, 6)
4mins cooldown
__________________
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
  #698  
Old 10-18-2007, 09:59 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: 4,135
Default Re: The return of Superbilt

10/17/07 tris/bis

dec cg bench-
135x12
135x10
185x6
225x3
245x1
265x6
270x4
275x4

bb curls-
125x6
130x6
135x5

dips-
80x6
90x6

alt db curl-
55x6
60x5

oh bb ext-
125x6
135x6

alt with

hammer curls-
55x6

circuit
diamond pushups- 20/ cable curl 6pl x 15/rope pd 7x15/ cable curl- 6 x15

cardio
__________________
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
  #699  
Old 10-18-2007, 10:04 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: 4,135
Default Re: The return of Superbilt

10/18/07 back/abs

chins-
70 x 6
75x6
80x5

db row-
125x6
130x6

t-bar row-
160x6
175x6

seated cable row (u grip)-
20pl x6
20pl+10 x 5

rack pull (knee)-
455x4
480x3

standing ab cable crunch-
13pl x 12
15pl x 10
15pl+10 x 9

weighted lying leg raise-
15 x 8
15 x 6

swiss ball crunch (obliques)-
10 x 10

cable turn-
30 x 10

treadmill
2miles in 16:30 + 4:30 cooldown
__________________
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
  #700  
Old 10-23-2007, 10:09 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: 4,135
Default Re: The return of Superbilt

10/22/07 Chest/forearms

Bench-
135x10
135x8
185x6
225x3
245x1
265x4
270x3
275x3

inc bench-
205x4
210x4

inc db-
95x6
95x6

plyo pu-
5
5

bb static hold-
405 x 20s
455 x 20s
495 x 15s

bb wrist-
225x8
235x8

db reverse wrist-
45x8
45x8

cardio
treadmill (15min)
1mile in 7:45
__________________
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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