The return of Superbilt

[superbilt]

12/31/07 Legs/abs/calves

Box squat (parallel)-
135x5
135x5
225x5
275x3
315x3
335x1
355x4 (add belt)
365x3
375x3

sumo dl-
275x3
335x1
385x3 (belt)
395x4

leg press-
650x7
700x7

leg ext-
10pl x 10
12pl x 10

kneeling ab pd-
15+5x8
15+10x8
15+20x6

standing cable chop ss bench knee ups-
8pl x 8/bw x 15
9pl x 8/bw x 15

seated calf-
140x12
160x12
180x10

standing calf raise-
10pl x 20-15-15-15 (10sec between sets)

3mins bike

*squatting didnt go to well today. i didnt have good bar placement and it made it hard to get my chest up and an arch in my back. i think im gonna squat with less weight but more sets and no belt for awhile to perfect my technique.

gym rant-
once again my gym complained about my deadlift this time the trainer asked me to put 45lb plates under the weight and told me to stand on 45lb plates to becuz the gym is upstairs and they swear like the weight is gonn go thru the floor or something lol. yeah ill do that and throw out my back and slip on the plate or herinate a disk. usually i dl where there is more protection in the free weight section but it was too busy today. everytime this happens i want to find a new gym or train at home. but i continue to stay cuz its close to home and convient and they have almost everything i need oh and its a fair price.

[superbilt]

1/2/07 Back/traps

Power Cleans-
135x3
135x3
165x3
185x3
205x3

bb rows-
250x6
265x6
275x6

pullups-
55x6
60x6
65x5

db rows-
130x6
135x7

seated cable rows-
20pl+10 x 8
20pl+20 x 6

bb shrugs-
465x6
495x6
515x6

bhb shrugs-
435x6
455x6
465x6

neck machine-
6pl x 15
6pl x 16

neck bridges-
20s
20s

rear pec dec-
70 x 20

*good progress getting stronger every week and working hard.

[superbilt]

1/3/08 Chest/bis

Bench-
135x5
135x5
185x5
215x3
250x1
275x6
280x5
285x4

inc db-
105x5
105x5

dips-
100x6
105x6

db flyes-
45x13

alt db curls-
55x6
60x6
60x5

hammer curls-
60x6
60x6

seated db curls-
40x8

plyo pushups- 5

*ballz to the wallz intesity today. i got one more rep on each of my bench sets and i ripped the bar apart today. with no spotter either.

[superbilt]

1/4/08 DL/abs/forearms

DL-
135x8
225x5
315x3
365x1
405x1
435x5 (add belt)
460x4 *

Snatch grip DL-
315x5 (straps)
345x7

1 arm db swing-
45x5
50x5
55x5

standing abs-
10pl x 8
10pl +5 x 7
10pl +5 x6

db side bend-
120 x 7
120 x 7

bb wrist-
235x7
235x8

db wrist (standing) ss plate pinches-
45x12 ss 25's for 30s
50x12 ss 25's for 30s

* I did last my last set of DL less violently and slow becuz the moron trainers were around and i didnt wanna hear it and that cost me a 5th rep. i love snatch grip dls.

[richnewton]

I get complaints about deadlifts too man.. its so annoying.

[superbilt]

yeah i hate it so much. its one of the best exercises and it makes u a man. i think the trainers are just jealous that they can't lift that much weight.

[superbilt]

1/6/08 Tris/delts

Dec Cg bench-
135x5
135x5
185x5
215x4
250x1
275x6
280x6
285x6 (PR)

Push press-
180x6
185x5
190x5 (PR)

OH BB ext-
135x7
140x6 (PR)

db side laterals-
55x7
55x7

cg pd-
15pl+10 x 8
15pl+10 x 7

rear laterals-
50x7
50x7

1 arm oh db ext-
55x8

standing plate push- 20 x 21

face pulls-
10pl x 12
10pl x 12

db cuban rotation-
12 x 12
12 x 12

*good workout. making progress and PRs. I almost yelled lightweight on my 275 for 6 set lol i kept saying it in my head lol.

[richnewton]

[ QUOTE ]
yeah i hate it so much. its one of the best exercises and it makes u a man. i think the trainers are just jealous that they can't lift that much weight.

[/ QUOTE ]

I'm sure that's part of it. Got a trainer at my gym (used to be my friend) that gives me constant (!@#$%^&*) when I'm in there. Has a lot to do with the fact that he used to be bigger than me and now he's jealous.

[superbilt]

yeah i used to be a personal trainer and let me tell you most of them don't know $hit.

1/7/08 Squat day

Box squat (parallel)-
135x5
135x5
225x5
275x3
315x2
325x3
335x3
345x3
245 3x3

Goodmornings-
185x6
210x5
230x5

Snatch grip dl-
275x5
315x5
355x5

1 leg ham curl-
110x8
130x7
140x6

dec bb situp ss seated calf raise-
65x8/ 160x12
65x8/170x12
65x8/180x12

cable woodchopper- (explosive)
20x10
22.5x10
25x10

gorilla chins-
10

[superbilt]

1/9/08 Me Bench

Cg bench-
135x5
135x5
175x5
215x5
245x4
275x3
295x2
305x2 (pr)
315x1
325x1 (pr)
335x near miss at lockout

db bench-
95x8
95x7
95x6

t-bar rows-
225x6
235x6
245x6 dropset 180x6

lying db ext-
30x12
35x10
35x8

seated iso hs row-
140x12
160x12

alt db curl-
55x6
60x6
65x5

front plate raise to oh-
45 x 10

*good day today. just missed a 335 cg bench i woulda had it if it was 334 thats how close.