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  #731  
Old 11-27-2007, 11:16 PM
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Default Re: The return of Superbilt

11/27/07 legs (volume)

box squats (1 inch below parallel)-
315 6x3

sldl-
275x6
295x6
315x6
335x6

leg ext- (big plates)
7pl x 12
8pl x 12
9pl x 12

wide pull-thrus-
8pl x 10
9pl x 10
10pl x 9

dragon flags-
15
11
10

swiss ball crunch-
3 x 12

swiss ball hypers-
12

bench knee ups ss hlr-
15 ss 15

seated calf-
90x15
110x15
130x15
140x15
140x15

5mins elliptical

* i remember when 315 on squats was for speed sets. it wasnt really heavy today but it wasnt light either. i need to get lower bar placement and stay tighter.
__________________
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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  #732  
Old 11-30-2007, 11:13 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

11/29/07 Upper (intensity)

Bench-
135x5
175x5
215x5
245x3
275x2
295x2
315x1 + half rep

chins-
100x3
105x3
110x3 (pr)

seated milt bb-
155x5
180x6

hs row-
270x6
290x6

inc db (palms in)
85x8
90x7

lat pd-
15pl x 8
20pl+10 x 8

cg pd-
15pl x 6
15pl+15 x 7

alt db curl-
55x7
60x6

bb wrist-
225x8
255x7

*pretty good i shoulda hit a double at 315 on the bench but didnt want to risk it.
__________________
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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  #733  
Old 11-30-2007, 11:20 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: 4,100
Default Re: The return of Superbilt

11/30/07 Legs DL (intensity)

DL-
135x8
225x5
315x3
365x1
405x2
445x1
485x2 (belt)
495x2 (belt) (fast)

power cleans-
135x3
185x3
210x3 (pr)

leg press-
630x8
750x8

goodmornings-
195x6
215x6

ab pd (paused)-
15pl+5 x8
15pl+20 x 8
15pl+25 x 8

dragon flags- 12 / bent knee raises- 20 x 9/ dragon flags- 9

hypers-
45x9
45x 10

hs calf -
270 x 75 reps (rest pause until 75)

*great intensity today. this is the most motivated i have been in awhile. 495 looked like speed reps.
__________________
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
  #734  
Old 12-02-2007, 08:14 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: 4,100
Default Re: The return of Superbilt

12/2/07 Pull (volume)

t-bar rows-
205x5
210x5
215x5
220x5
225x5

pullups-
12
12
11

seated cable row-
17pl x 9
17pl x 8
18pl x 8

bhb shrugs-
415x6
425x6
435x6
445x6

db shrugs-
145 x 10
145 x 10
145 x 10

bb curls-
100x8
105x7
110x7

1 arm preacher-
30 x 9
30 x 9
30 x 9

db wrists-
50 x 12
50 x 12
50 x 12

10mins cardio
__________________
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
  #735  
Old 12-04-2007, 12:41 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: 4,100
Default Re: The return of Superbilt

12/3/07 Upper body

Dec bench-
135x8
185x5
225x5
250x5
265x5
280x3
290x3
300x3

bb row- (wide grip)
135x8
185x5
225x5
245x5
260x5
265x5

db milt-
55x8
65x8
75x8
80x6

v-bar lat pd-
16pl x 8
18pl x 6
20pl x 5

elbows out ext ss hammer curls-
45x12/45x10
50x12/50x7
55x10/55x5

abs ss nonstop-
swiss ball crunch ss rc bent leg raises-
15/15
12/12
10/12

7mins treadmill

*my calves are still very very sore. pretty good workout though.
__________________
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
  #736  
Old 12-04-2007, 11:21 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: 4,100
Default Re: The return of Superbilt

12/4/07 Legs (squat focus)

Box squats-
135x8
225x4
275x3
315x2
315x2x2
335x2
355x2
375x2 (belt)
405x 10s hold
315x2 drop set 225x5

sldl- Off platform
295x6
315x5
335x5
355x5

step ups (1 leg at a time)-
40x8
40x8

pullthrus-
9pl x 10
10pl x 8
10pl x 8

kneeling ab pd-
14pl x 12
14pl+5 x 10
15pl x 8
15pl x 8

dragon flags-
12
11
10

seated calf-
90 x 75 rep torture

neck machine-
5pl x 20
5pl x 20

5mins bike

*decent today. i gotta get my hips stronger so i can squat like i used to and widen my stance. also im gonna squat 2x a week now one heavy and one light prolly dynamic effort after i deadlift.
__________________
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
  #737  
Old 12-07-2007, 01:17 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: 4,100
Default Re: The return of Superbilt

12/6/07 Bench (upper)

Bench- (weird waveloading sort of)
135x5
135x5
185x5
225x5
250x3
275x3
290x2
280x3
300x1
315x1
275x3

chins-
45x5
65x5
85x5
105x4 dropset bw x8

seated bb milt-
135x8
145x8
155x8
160x6

hs row-
270 x 3x6

tri curl bar pd alt with cable curls-
11x12/ 7x12
12x11/ 8x12
13x11/ 9x11
13x11 dropset 8x8

5mins 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
  #738  
Old 12-08-2007, 04:42 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: 4,100
Default Re: The return of Superbilt

12/7/07 DL/sq

DL_
135x8
225x5
315x3
365x1
405x2
445x2
485x2 (add belt)
505x2 (2rep pr)

box squat-
225 10x2

power cleans-
135x3
185x3
215x2
205x2

goodmornings-
185x6
205x6
225x6

dec situp (3sec pause)
55x8
60x8
60x8

db side bends-
105 3x8

leg press calf-
360x 75rep

5mins wak 4.0 ele 4

*good deadlifting. im not sure if next week i wanna ride the 2rep wave or go for a new 1rm. we will see.
__________________
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
  #739  
Old 12-09-2007, 08:43 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: 4,100
Default Re: The return of Superbilt

12/9/07 De/ upper

De bench-
50% 175 5x3

cg bench-
225x3
245x3
265x3
275x3
225x5

t-bar row-
180x5
195x6
210x6
225x5
230x5

dec bench (wg)-
225x5
235x5
245x5
255x5

pullups-
45x6
45x6
45x6 dropset bw x6

elbows out ext-
40x12
45x12
50x12
50x12

ez curl bb-
85x 4x8

face pulls-
10pl x 12
10pl x 12

5mins 4.0 ele 2

*pretty good today. the bar i used to bench sucked it was longer and thinner so it was harder to balance but i made my goals.
__________________
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
  #740  
Old 12-11-2007, 01:11 AM
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: 4,100
Default Re: The return of Superbilt

12/10/07 Squat day

Box squat (1 inch above parallel) (med stance)-
135x5
135x5
225x5
275x5
315x3
345x3
375x3
405x3 (belt)
425x2 (belt)

sldl- (off platform deep rom)
315x5
335x5
355x5
365x5

step ups-
45x8
45x8

pull-thrus-
10pl x 10
11pl x 10
12pl x 10

ab kneeling pds (pausd)-
15pl x 12
15pl x 12
15pl x 10
15pl x 9

inc dragon flags-
10
10
8

seated calf-
100 x 75reps

neck machine-
5pl x 20
6pl x 13

5mins bike

*i made an adjustment on my squat techique and it made a huge difference. i brought my hands in closer and tried to get my elbows close to my body it made the weight feel way lighter and it helped keep my chest up.
__________________
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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