The return of Superbilt - Page 73 - ABCbodybuilding

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  #721  
Old 11-15-2007, 11:08 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: 4,114
Default 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  
Old 11-15-2007, 11:11 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: 4,114
Default 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  
Old 11-15-2007, 11:17 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: 4,114
Default 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
Reply With Quote
  #724  
Old 11-21-2007, 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: 4,114
Default 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
Reply With Quote
  #725  
Old 11-21-2007, 12:47 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: 4,114
Default 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
Reply With Quote
  #726  
Old 11-21-2007, 11:38 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: 4,114
Default 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
Reply With Quote
  #727  
Old 11-23-2007, 10:22 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: 4,114
Default 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
Reply With Quote
  #728  
Old 11-24-2007, 07:58 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: 4,114
Default 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
Reply With Quote
  #729  
Old 11-25-2007, 05:55 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: 4,114
Default 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
Reply With Quote
  #730  
Old 11-27-2007, 11:11 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: 4,114
Default 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
Reply With Quote
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