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#721
11-15-2007, 10:08 PM
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Re: The return of Superbilt
thanx man but im not doing as good as i used to i gotta work my way back up and bring more intensity.
__________________
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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#722
11-15-2007, 10:11 PM
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Re: The return of Superbilt
11/14/07 Delts/traps
Seated milt press- 45x10 95x6 115x5 135x3 165x7 175x6 seated db milt- 70x8 75x7 standing db side laterals- 45x10 45x10 seated db rear laterals- 25x10 25x10 front db raises- 25x10 25x10 bb shrugs- 465x8 475x8 db shrugs- 135x10 135x12 seated db shrugs- 75x12 75x12 treadmill 12mins
__________________
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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#723
11-15-2007, 10:17 PM
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Re: The return of Superbilt
11/15/07 Back/abs
BB row- 135x10 135x8 185x6 205x3 225x1 235x6 245x6 weighted pullups- 55x6 60x6 t-bar row- 220x6 222.5x6 lat pd- 18pl x 6 19pl x 6 seated hs row machine- 230x6 dec situp slow- 20 18 standing cable twist- 20 x 15 25 x 13 hanging leg raises (bent) 15 15 hypers- bw x 12 35x12 13mins treadmill *the weights werent bad today but i am definately getting sick and my endurance is shot. i can't run for more than a minute without getting winded something most be going around.
__________________
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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#724
11-20-2007, 11:43 PM
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Re: The return of Superbilt
11/19/07 Delts/tris
Seated milt press- 45x12 65x10 95x6 125x3 145x1 165x6 170x6 175x5 db side laterals- 60x6 60x6 db rear laterals- 45x7 50x6 dips- 90x6 100x6 seated on ext (ez bar)- bar+90x6 bar+100x6 curl bar pd- 15pl x 6 15pl+10 x 6 1 arm oh db ext- 55x6 55x6 12mins treadmill
__________________
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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#725
11-20-2007, 11:47 PM
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Re: The return of Superbilt
11/20/07 Back/traps
Pullups- 65x6 70x4 70x4 dropset bw x 10 t-bar row- 225x6 227.5x5 dropset 180x5 lat pd- 20pl x 5 20pl x 6 drop 13pl x 6 hs row- 230x6 235x6 bb shrugs- 495x6 505x6 515x6 bhb shurgs- 425x6 445x8 ss chins bw x 12 neck machine- 5pl x 15 6pl x 12 12mins treadmill
__________________
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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#726
11-21-2007, 10:38 PM
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Re: The return of Superbilt
11/21/07 Abs/bis/forearms
Kneeling ab pd- 15pl+10 x 8 15pl+20 x 8 15pl+30 x 7 lying bent leg raises- 15 x 10 20 x 8 ss 12 knee ups machine abs- 13pl x 10 13pl x 7 dropset 8pl x 8 bb curl- (short bar) b+80 x 6 b+90 x 6 b+95 x 6 alt db curl- 60 x 4 60 x 5 hammer curls- 60x6 60x5 dropset 35 x 8 reverse bb curl- 65x8 75x7 standing bhb wrist- 185x8 190x7 seated db wrist- 50x8 ss plate pinches 25s x35sec ss db wrist-40x20 12mins hiit
__________________
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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#727
11-23-2007, 09:22 PM
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Re: The return of Superbilt
11/23/07 Upper body (intensity day)
Bench- 135x7 185x6 225x3 255x1 275x3 285x3 290x2 chins- 95x4 100x4 (pr) 105x3 (pr) seated milt bb- 165x6 175x6 hs row- 230x6 250x7 (pr) inc db (palms in)- 75x7 85x5 lat pd- 20pl x 6 20pl+10 x 6 cg pd- 15pl x 6 15pl+10 x 6 alt db curl- 50x8 55x6 bb wrist - 225x8 235x10 5mins easy treadmill *well i was reading an article on combining diff types of training and it gave me a good idea so im gonna try it. so the new split is 2 upper days and 2 lower days with 1 intensity day and 1 volume day each. The intensity day is low- medium volume with balls to the walls style training especially on the last set of each. and the volume is mostly 5x5 4x6 3x8-10 stuff. the goals of this program are to add size and strength without much fat gain. right now my tris are fried which is good.
__________________
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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#728
11-24-2007, 06:58 PM
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Re: The return of Superbilt
11/24/07 Legs (intensity day)
DL- 135x8 225x5 315x3 365x1 405x2 445x2 475x3 (belt loose) power cleans- 135x3 185x3 205x3 leg press- 620x8 710x8 goodmornings- 185x6 205x7 kneeling ab pd- 15pl x 8 15pl+10 x 8 15pl+20 x 9 lying bent leg raises- 15 x 10 20 x 8 + 6 dragon flags hypers- 25 x 12 45 x 10 hs calves- 450x8 500x8 540x8 5mins elliptical. * i love deadlifting heavy woo hoo. my belt was a little loose today i lost some size on my waist which aint a bad thing. however, when i squat i gotta tighten it tho.
__________________
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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#729
11-25-2007, 04:55 PM
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Re: The return of Superbilt
11/25/07 Pull (volume)
t-bar rows- 200x5 205x5 210x5 215x5 215x5 seated cable row- 16pl x 10 17pl x 9 18pl x 8 wide pullups- 12 10 10 bhb shrugs- 405x6 415x6 425x6 435x6 db shrugs- 145x8 145x8 145x8 bb curl- 95x8 100x7 105x6 1 arm preacher- 30x8,8,8 standing db wrist- 45x12 50x12 50x12 12mins intervals *im suprising how much energy i had today and that i wasnt drained from yesterday so i had to lift. im gonna do 5 days instead of 4 (volume - pull, push, legs intensity- upper, lower)
__________________
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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#730
11-27-2007, 10:11 PM
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Re: The return of Superbilt
11/26/07 Push (volume)
Dec bench- 135x8 185x5 225x3 255x5 260x5 265x5 270x4 270x4 inc bb- 175x6 180x6 185x6 db milt- 70x7 70x6 70x6 dips- bwx8 90x7 90x6 face ext- 40 3 sets of 10 side laterals- 35 2sets of 12 tri rope pd- 8x15 8x10 10mins cardio *my tris were sore by the end of the workout.
__________________
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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