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#701
10-23-2007, 10:16 PM
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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 
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#702
10-24-2007, 09:47 PM
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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
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#703
10-25-2007, 09:27 PM
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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
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#704
10-26-2007, 09:48 PM
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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
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#705
10-28-2007, 05:02 PM
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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
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#706
10-30-2007, 12:43 AM
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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
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#707
10-30-2007, 09:54 PM
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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
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#708
11-01-2007, 09:42 PM
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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
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#709
11-02-2007, 09:32 PM
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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
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#710
11-04-2007, 04:27 PM
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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
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