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#691
10-09-2007, 12:27 AM
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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
10-09-2007, 09:56 PM
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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
10-11-2007, 09:52 PM
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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
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#694
10-12-2007, 10:01 PM
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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
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#695
10-14-2007, 08:14 PM
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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
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#696
10-16-2007, 01:01 AM
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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
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#697
10-16-2007, 11:42 PM
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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
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#698
10-18-2007, 09:59 PM
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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
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#699
10-18-2007, 10:04 PM
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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
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#700
10-23-2007, 10:09 PM
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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
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