The return of Superbilt - Page 71 - ABCbodybuilding

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  #701  
Old 10-23-2007, 10:16 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

10/23/07 Legs/abs

Sumo dl-
135x10
225x6
275x3
325x1
365x5
385x5

leg press-
670x6
720x6

sldl-
335x5
355x5

1 leg ham curl-
110x8

paused dec situp (5sec)
60 x 8
60 x 8

seated ab machine-
13pl x 8
14pl x 8

oblique cable pulldown- (hard tower)
7pl x 6
7pl x 6

* i couldnt squat cuz of ugly burns that i have on the back of neck and upper back.

*on a personal noted lifting and exercise in general is the single greatest stress reliever of my life. seeing a family member with an illness continue to get worse everyday is the hardest thing i have ever gone through. i think about it all the time and that 1 to 1.5 hours i work out everyday is the only time i feel free.
__________________
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
  #702  
Old 10-24-2007, 09:47 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

10/24/07 Delts/traps

Clean and press-
135x3
160x3
180x3

seated bb milt-
180x6
185x5

db side laterals-
50x8
50x7

1 arm rear lateral-
50x8
55x8

bb shrugs-
480x6
490x6
500x5

bhb shrugs-
425x8
435x8

db shrugs-
130 x 17

hs calf- (finally fixed the machine woo hoo)
360x12
450x10
500x10

seated calf-
160x12
180x12

cardio 22 mins total
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
Reply With Quote
  #703  
Old 10-25-2007, 09:27 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

10/25/07 tris/bis

dec cg bench-
135x12
135x10
185x6
225x3
245x1
270x5
275x4
280x3

bb curls-
135x6
140x5
140x4

dips-
90x6
95x6

alt db curls-
60x6
60x4

oh bb ext-
135x6
140x5

db hammer-
60x6

rope pd ss cg cable curl
7x20/6x20
7x18/6x18

cardi 15 mins
jog .5 mile in 4
4mph for 2 min
hiit for 4 mins 9.5/6/10/6
walk for 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
  #704  
Old 10-26-2007, 09:48 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

10/26/07 Back/abs

Chins-
75 x 6
80 x 6
85 x 5

db row-
130x6
130x6

t-bar row-
180x6
190x7

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

hypers-
40x10
50x10

standing ab crunch-
15pl x 12
15+10 x 10
15+20 x 9

weighted leg raises-
15 x 8
15 x 7

standing cable twist crunch-
9pl x 10
10pl x 9

cardio 15 mins
1mile in 8:30
6.o for 1.5 mins
walk for 5mins
__________________
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
  #705  
Old 10-28-2007, 05:02 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: 4,133
Default Re: The return of Superbilt

10/28/07 Chest/forearms

Bench-
135x12
135x10
185x6
225x3
250x1
270x5
275x4
280x3

inc bb-
210x5
215x4

inc db-
100x6
100x5

plyo pu
5
6

bb static-
425x20s
465x20s
505x15s

bb wrist-
235x9
245x8

db wrist-
50x8
50x8

treadmill
2min alt intervals
7.6/4/7.8/4/8/4/8.2/4
__________________
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
  #706  
Old 10-30-2007, 12:43 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

10/29/07 Legs/abs

SUmo DL-
135x10
225x5
275x3
335x1
375x5
395x3

leg press-
700x6
730x6

sldl-
345x5
360x5

pull-thru-
10pl x 10
11pl x 9

kneeling paused ab pd-
15pl+10 x 8
15+20 x 8
15+30 x 6

swiss ball serratus crunch-
40 x 12
40 x 10

1 arm ob standing crunch-
10pl x 10
10+5 x 9

5mins 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
  #707  
Old 10-30-2007, 09:54 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

10/30/07 Delts/traps/calves

Power clean-
135x3
135x3
165x3
185x3
205x3 (ties 3rep pr)

standing milt press (slight push press)-
175x5
180x5

db side laterals-
50x8
55x6

1 arm rear laterals-
55x8
55x8

bb shrugs-
495x6
505x6
515x6

db shrugs-
140x12
140x12
140x10

hs calf-
450x12
500x10
520x10

seated calf-
180x12
190x11
190x12

cardio 12mins intervals
1min each
9.8/6/10.3/6/10.6/6/6.5/7/7.5/4/3.5/3
__________________
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
  #708  
Old 11-01-2007, 09:42 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

11/1/07 tris/bis

Dec cg bench-
135x12
135x10
185x6
225x3
250x1
275x6
280x5
285x4+3 partials

bb curl-
135x6
140x5
145x5

dips-
100x6
105x6 (yeah!)

alt db curls-
60x6
60x5

oh bb ext-
140x6
145x6

alt with

db hammer-
65x6

rope pd ss with cg cable curl-
8pl x 18/16 ss 7pl x 15/15

12mins intense air sucking cario
1min each
9.8/6/10.3/6.1/4/10.6-11/6/7/4/3.5/3/3

plyo cg pu ss with bosu ball pu

5 ss 10
5 ss 10

*animalistic intensity today. about time i lit a fire under my a$$.
__________________
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
  #709  
Old 11-02-2007, 09:32 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

11/2/07 Back/abs

Chins-
80x6
85x6
90x5

db rows-
135x6
135x6

t-bar rows-
190x6
200x6

seated cable rows-
20pl+20lbs x 6
20pl+20lbs x 6

Deadlifts-
405x4

standing ab crunch-
15pl+20 x 10
15pl+20 x 10
15pl+20 x 10

lying weighted leg raise-
15x8
15x8 + 8 bent knee

cable crunch to sides-
10pl x 10
11pl x 8 +10 hanging bent knee leg raises

6mins 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
  #710  
Old 11-04-2007, 05:27 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

11/4/07 Chest/bis

Dec bench-
135x12
135x10
185x6
225x3
250x1
275x5
280x4
285x3
290x3

inc bench-
185x6
195x5
205x4

hs inc bench machine ss pushups-
200x10 ss 10
220x8 ss 8

pec dec-
60 x 50

alt db curl-
50x6
55x6
60x4

bb drag curl-
85x6
90x6

1 arm preacher ss 1 arm db hammer-
35x9 ss 6
35x8 ss 6

cg cable curl-
6pl x 15 dropset 4pl x 10

treadmill intervals
2min each 7/4/7.1/4/7.3/4/3


*hs inc bench ss with pushups was brutal. pushups were so hard.
__________________
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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