The return of Superbilt - Page 72 - ABCbodybuilding

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  #711  
Old 11-05-2007, 10:27 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: 4,146
Default Re: The return of Superbilt

11/5/07 Quads/abs

Squat-
155x10
155x8
205x5
275x3
300x3
320x3
340x3
360x3 (belt)

DL-
315x5
345x5
375x5

leg press-
560x8
650x8

leg extension-
9pl x 12
10pl x 15

kneelng ab pd-
15+20 x 8
15+30 x 8
15+30 x 7

seated ab machine-
11pl x 10
12pl x 10

swiss ball oblique crunch ss roman chair leg raises-
3kg x 10/ bw x 10
3kg x 10/ bwx10 +5bk

5mins elliptical.

*Squatting felt pretty good today. i got good depth with a power stance .
__________________
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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  #712  
Old 11-06-2007, 10:28 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

11/6/07 Back/traps/forearms

Chins-
75x6
85x5
90x5
95x4.5

db row-
135x6
140x6

t-bar rows- (*slipped and got pi$$ed off)
190x8
200x7

rope lat pd ss chest pulls-
9pl x 12 ss 9pl x 7
10pl x 10 ss 7pl x 10

bb shrugs-
405x8
455x8
495x7

hs shrugs-
450x12
540x10

bhb shrugs-
225x20
275x15

hs grip closer machine-
135x12
160x12
180x10

bb wrist ss bhb-
125x15 ss 125x12 dropset 105x12 ss 105x10

treadmill 15mins
1mins at 9 legs to sore
9mins mile
1min at 4
1min at 9.5
cooldown

* ok so i go to do t-bar rows which are actually corner rows with a v-bar but im too lazy to write that and i used a wider v-bar cuz that is what was up there and on my 2nd rep it started to slip down the bar and i feel backward and landed on my butt. Well there were a good amount of ppl around so i could do one of two things be embarrassed and quit or get back up let out a few unpleasantries and get mad and do my set which is what i did of course and 190 never felt so light i got 8 easy reps i coulda had 12. Falling was the best thing that coulda happened to me cuz it lite a fire under my a$$ and got me motivated and going.
__________________
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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  #713  
Old 11-09-2007, 01:04 AM
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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: 4,146
Default Re: The return of Superbilt

11/8/07 Tris/delts

Cg bench-
135x10
135x8
185x6
225x3
245x3
265x3
275x3
285x3

dips-
90x8
100x8
110x6

standing milt-
135x8
155x6
175x4

skullcrushers-
b+70x8
b+70x8

db side laterals-
45x10
45x9

pushdowns ss overhead away ext-
12pl x 12 ss 7pl x12
12pl x 10 ss 8pl x12

face pulls-
10pl x 12
11pl x 12

front bb raise ss plate raise-
45 x 12 ss 25 x 12

12mins walk 4.0 ele 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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  #714  
Old 11-09-2007, 10:22 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: 4,146
Default Re: The return of Superbilt

11/9/07 Back/abs

Weighted pullups-
55x6
60x6
65x6

t-bar row-
180x8
200x8
210x7

seated cable row-
20pl x 8
20pl+10 x 7

lat pd-
14pl x 10
15pl x 10

1 arm bent over cable row-
7pl x 12
7pl+5 x 10

seated crunch machine-
10pl x 20
10pl x 18
10pl x 16

side pulley cable twist-
20 x 15
20 x 15

roman chair bent leg raises-
bw x 25
bw x 20 ss bench jacknives 15
bw x 15

hypers-
10 x 12
10 x 12

standing calf- (+ 20 sec bw static hold after sets)
10pl x 12
15pl x 12
20pl x 12

18mins cardio
6 mins intervals 1 min each 9/4/9.5/4/10/4
5min 6.0
4mins 4 ele 3
3mins cooldown

*decent today. i didn't fall doing t-bar rows today lol. this is the 3rd time i did back in 8 days. i decided to leave back at the end of the week so i can have the day off after it. next week will be more structured. this week i messed around with a bunch of different stuff to see how i want to arrange my split.
__________________
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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  #715  
Old 11-11-2007, 06:15 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: 4,146
Default Re: The return of Superbilt

11/11/07 Chest/forearms

Dec bench-
135x5
175x5
215x5
245x5
275x3
285x3
295x3

inc bb-
195x6
205x5
215x4

flat db press-
85x8
85x6

hs wide chest-
230x10
250x8

db flyes-
40x12
40x11

reverse bb curl-
55x10
65x8
65x8

bhb bb-
185x7
155x12
165x10

db wrist-
40x12
40x12

hs grip=
90x40

15mins treadmill
10mins 1.12 +5min walk
__________________
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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  #716  
Old 11-12-2007, 01:01 AM
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Birthright1 Birthright1 is offline
Birthright1 is The Master Blaster PUMP Master
Light-Heavyweight
 
Join Date: Aug 2005
Location: The land of PUMP
Posts: 1,675
Default Re: The return of Superbilt

Consistancy, you got it bossman. Everything going well? Workouts looking good as always. Keep it up bro.
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Lo, there do I see the line of my people back to the beginning
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Where the brave may live
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  #717  
Old 11-13-2007, 10:12 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: 4,146
Default Re: The return of Superbilt

things are going ok. thanks man
__________________
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
  #718  
Old 11-13-2007, 10:17 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: 4,146
Default Re: The return of Superbilt

11/12/07 Legs/calves

Dl-
135x8
225x6
315x3
365x2
405x2
435x3
465x3 (belt)

box squat- (shoulder width stance)
225x5
265x5
295x5

leg press-
610x8
700x8

sldl (off platform past floor)-
245x8
275x8

leg ext-
10pl x 15
11pl x 15

lying ham curl-
9pl x 12
10l x 11

hs calf- (Slow)
360x15
410x13
410x11

seated calf- (slow)
90x 17
90 x 16
90 x 17

standing calf raise elevated-
bw x 30

*treadmill
4.0 ele 4 10 mins

* i blasted my legs and calves today hard. i really concentrated on my calves and they were pumped like never before.
__________________
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
  #719  
Old 11-13-2007, 10:24 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: 4,146
Default Re: The return of Superbilt

11/13/07 tri/bi/abs

1Cg bench-
135x8
175x6
215x5
245x5
255x5

2bb curls-
125x6
135x5

3 a. elbows out ext-
45 x 12
50 x12

3.b alt db curls-
45 x 8
50 x 7

4 1 arm tri oh ext ss 1 arm db preacher curl
40x12 ss 30 x 10
45 x 12 ss 30 x 12

5 cg pd ss cg cable curl
11 x12 ss 8 x10
12x12 ss 8 x10

6 overhead cg ext away ss seated db hammer
8pl x 16 ss 25 x 16


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

cable ob side pd-
6pl x 15
6pl x 15

swiss ball crunc ss jacknives
15 ss 15
10 ss 12 + 30 sec plank

10mins treadmill
3mins bike

*my legs especially calves were really sore today and i didnt have as much strength as i wish i had. i was pretty much drained from yesterday. however, i still blasted my arms good and they are already sore.
__________________
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
  #720  
Old 11-14-2007, 01:42 AM
Kühn Kühn is offline
Kühn should change his/her status!
Heavyweight
 
Join Date: Jan 2003
Location: Saskatoon, Saskatchewan
Posts: 2,111
Default Re: The return of Superbilt

Some serious weight is being moved in here. Way to go bro.
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