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  #741  
Old 12-12-2007, 01:07 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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Default Re: The return of Superbilt

12/11/07 upper assistance/rep work

DB milt-
70x8
75x8
75x8

bb rows-
135x5
185x5
230x5
240x5
255x5
270x5

dips-
55x8
65x8
80x8

lat pd-
16pl x 10
17pl x10
18l x 9

inc db (palms in paused)-
80 3sets of 8

seated hammer curls-
30x12
30x12
30x11

seated db shrugs-
75x12
75x12

12mins intervals

ab cinco set (swiss ball oblique crunches/fks/swiss ball crunches/cable side turns/hlr) nonstop

*my left wrist has been hurting the last few days i think i strained it but im not sure. it mostly hurts when turning a doorknob or and twisting motion.
__________________
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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  #742  
Old 12-14-2007, 01:31 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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Default Re: The return of Superbilt

12/13/07 Bench

Bench-
135x5
135x5
185x5
225x4
250x3
275x3
285x3
295x2.75 (last rep didnt touch)
300x1

hs row-
230x6
250x6
260x6
270x7

cg bench (5sec neg)-
225x3
245x3
255x3

seated cable row-
17pl x 10
18pl x 9
19pl x 9

db inc flyes-
40x12
40x12

1 arm oh tri db-
35x12
40x12

standing plate chest push- (hold 2 plates together and push from chest)
10's x 3x12

5mins 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
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  #743  
Old 12-16-2007, 11:22 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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Default Re: The return of Superbilt

12/14/07 Dl deload

DL_
135x8
225x5
315x2
365x1
405x2
445x1

box squat-
245x10x2

power clean-
135x3
155x3
175x3

db snatch-
50 3x3

dex situp-
65x 2x8

db side bends-
110 2x8

lp calf-
380 x 75

leg ext-
6pl x50

inc hypers-
20

*light day. i worked out early today and i didnt have the strength i normally would and i had to take it light.
__________________
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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  #744  
Old 12-16-2007, 11:28 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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Posts: 4,102
Default Re: The return of Superbilt

12/16/07 De bench

De bench-
175 8x3

dec bench-
225x8
235x7
245x7

t-bar rows-
205x8
210x8
220x8 (PR)

inc db palms in-
75x9
75x8
75x7

elbows out ext-
45x12
45x12
50x11
50x13

pullups-
15
12

smith machine bench press throw-
50 3x5

hammer curls-
40x12
40x10
40x10

pec dec- 60x60/ reverse 40 x 25


*i ate a lot of food this weekend a lot. so my energy was pretty good today.
__________________
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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  #745  
Old 12-17-2007, 11:19 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: 4,102
Default Re: The return of Superbilt

12/17/07 ME sq/dl

Box squat (med stance)-
135x5
135x5
225x5
275x5
315x3
345x3
375x2
410x2 (add belt)
435x2 (pr i think)

sumo dl- (awkward need to practice technique sucked)
225x3
275x3
315x3
335x3

pullthrus-
11pl x 10
11+5 x 9, 8
12pl x 8

kneeling ab pd-
15pl x 12
15+5 x 11,10,10

inc hypers-
50x8
50x8
50x10

side pd (obliques)
7pl x 10
8pl x 10
9pl x 10

seated calf-
110 x 75

neck machine-
6pl x 2x15

leg ext-
6pl x 50

*pretty good today. i squatted good 2 weeks in a row woo hoo! that hasnt happened in a long time. im starting to like squatting again.
__________________
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
  #746  
Old 12-18-2007, 11:14 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: 4,102
Default Re: The return of Superbilt

12/18/07 Olympic delts/traps

Power cleans-
135x3
135x3
155x3
175x3
195x3

push press-
135x5
155x5
175x5

db snatch-
55x3
55x3
60x3

snatch grip dl-
225x5
245x5
265x5

bb power shrugs-
405x10/10/12
225x30

db side laterals-
45x10/9

face pulls-
10pl x 15/20

dec situp-50

treadmill hill intervals
13mins hardcore
__________________
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
  #747  
Old 12-22-2007, 03:44 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: 4,102
Default Re: The return of Superbilt

12/20/07 Me bench

Dec bench-
135x5,5
185x5
225x5
265x3
295x1
315x1
335x1
345x 3 1/3 reps
275x3

flat db (palms in paused)
75x10,10,9,8

bb row-
135x10
185x10
205x10
225x10 (pr)

elbows out ext-
45x12
50x12,12,10

seated cable row-
16pl x 12
17pl x 10
18pl x 10

cg pd-
12x12,12

rope hammer curl-
7x12
8x11,11

rear delt cable ( 1 arm)-
4x12,12
__________________
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
  #748  
Old 12-22-2007, 03:50 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: 4,102
Default Re: The return of Superbilt

12/21//07 De sq/dl

Box squat (parallel)-
50% 245 10x2

de dl-
315 6x1
405x1

sldl-
225x5
275x5
315x5
335x5
315x5
325x5
275x5
245x5

leg press-
605x8
605x8
625x8

standing abs-
7pl x 10
8pl x 10
9pl x 9
9pl x 8
9pl+5 x 8

lp calf-
380 x 87reps

leg ext-
6pl x 55

inc hypers-20

*8 sets of sldl= pain. im determined to blast the life out of my posterior chain and build an huge 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
  #749  
Old 12-22-2007, 04:07 PM
Stevie-G Stevie-G is offline
Stevie-G should change his/her status!
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Join Date: Dec 2007
Posts: 11
Default Re: The return of Superbilt

Dude you started back the beginning of this year, and its amazing how much your numbers increased. Keep up the awesome work, and keep us clued in!

[img]/forum/images/graemlins/wink.gif[/img]
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I'm at 265 lbs right now.... Lets see what this Ripped system does!
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  #750  
Old 12-23-2007, 07:37 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: 4,102
Default Re: The return of Superbilt

actually i restarted back in 05 but thanks. i have been making too many program changes over this last year and havent seen my lifts go up very much. i need to stay focused and everything will workout out better. i have seen good changes in many areas though. the goal for next year is to get to a 400 bench, 575 deadlift, and a 550 squat. right now im at 450/525/475 squat but a 500 box squat.
__________________
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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