The return of Superbilt

[superbilt]

1/10/08 ME DL!!!!!!!!

DL-
135x8
225x5
315x3
365x2
415x1
460x1
500x1
545x1 (20 lb pr 3x bw)

Sumo sldl-
275x5
315x5
335x4

bb shrugs-
385x8
455x8
505x8

standing abs-
10pl x 3sets of 8

pullthrus- (wide)
9pl x 10
10pl x 8
10pl x 8

hlr-
10
10

db snatch-
45x5
50x5

standing calf- (10second in between set 30 between series)
11pl x 10/ 12pl x 10/ 13pl x 10
11plx 10/ 12pl x 10/ 13pl x 10

*awesome day today. my first 3x bw deadlift and a 20lb pr. i ripped it off the floor then had the fight of my life the last 3 inches but i wouldnt quit and i got it up clean.

[superbilt]

1/14/08 Bench day

Cg dec bench-
135x5
135x5
175x5
215x5
250x3
275x1
285x5
290x4
295x4

Push press-
185x5
190x5
195x5

Bb row-
185x10
205x10
235x8

inc db (palms in)-
85x8
85x8
85x8

seated cable row (wg u-bar)-
17pl x 10
18pl x 8

elbows out ext-
50x12
55x10
55x10

face pulls (straight bar (big plates)
7pl x 12
7pl x 12

db hammer curls-
30x15
30x13

[superbilt]

1/15/08 De squat

Box squat (1 inc below parallel)
245 10x2
275x2

goodmornings-
195x5
215x5
235x6

snatch grip dl-
285x5
325x5
365x4

1 leg hs ham curl-
120x8
130x8
140x7

dec paused siutup-
60x8
70x8
75x8

cable woodchopper-
25x10
25x10
27.5x10

standing calf-
16pl x 12
17pl x 12
18pl x 12

bench pratice-
145x5, 5

pullups- 12

[superbilt]

1/17/08 ME Bench

Cg bench-
135x5
135x5
175x5
215x5
245x3
275x3
300x1
315x1
330x1 (5lb pr)
340x1 (15lb pr) (also ties comp bench grip 1rm)

db bench-
95 3sets of 8

t-bar rows-
230x6
240x5
180x8
180x10

lying db ext-
30x12
35x12
35x12

hs iso row-
180x12
200x9

alt db curls-
60x6
65x5
65x4

db shoulder horn-
10 x 15
10 x 15

*i have had a cold the last few days but im still setting prs. i am on a roll lately and i am loving training.

[superbilt]

1/18/08 ME SQ/DL

Goodmornings (wide stance) ( bent-knee at bottom)-
135x5
135x5
185x5
210x5
235x3
265x3
295x1 (loose belt)
315x1 ( add belt)
335x1
355x1
365x1 (5lb pr)
275x3 (no belt)

snatch grip dl-
225x3
275x1
315x3 (add straps)
365x3
405x3 (pr)

bb shrugs- (straps)
405x8
475x8
545x8

standing abs-
9pl x 8
10pl x 3x8

pullthrus (wide stance)-
9pl x 8
10pl x 8
10pl x 9

standing abduction machine-
3pl x 12
4pl x 12
5pl x 12

hlr (bent knee)-
15
15

*another day sick another great workout. its been along time since i did ME goodmornings and I still hit a PR. I think people at my gym are starting to think things about me such as
A) I am a syko
B) I am on the MLB performance enhancing supps
C) I am one of the most hardcore mofos they ever seen

Only A and C are true. I am 100% natural and I always will be. Unlike most gym goers I actually do my research and give it my all and have goals and a plan.

[superbilt]

1/20/08 DE Bench

De bench- 185 8x3

Cg bench-
225x2
255x5
265x4
275x5

Push press-
135x3
185x5
195x5
205x5 (10lb pr)

BB rows-
195x10
225x9
245x8

Seated cable rows (u bar)
18pl x 9
18pl x 9

elbows out ext-
50x12
55x12
55x12
55x10

hammer curls-
40x12
40x10

face pulls- (long bar big plates)
7pl x 12
8pl x 12


cg pushups- 25 ss palms in pullups- 10

*my cold diffently affected my breathign and endurance today. i still had good numbers tho. the workout took longer than it normally would have tho cuz it took long to catch my breath. bb rows felt like cardio. hopefully, i can get over it soon.

[richnewton]

[ QUOTE ]
I think people at my gym are starting to think things about me such as

A) I am a syko
B) I am on the MLB performance enhancing supps
C) I am one of the most hardcore mofos they ever seen

[/ QUOTE ]

roflmao. I know the feeling man and its awesome. Keep up the good work!

[superbilt]

yes it is. its not about what others think its about making progress and pushing yourself. I think most people go to the gyms without doing much of either one.

[superbilt]

1/22/08 De Sq/dl

Box squat (1 inch below //)-
265 11x2

speed dl-
325 10x1

sumo dl-
225x3
275x3
315x3
355x3
315x8

rdl-
225x12
225x12

dec paused situp-
70x8
80x8
80x8

cable chop-
4pl x 10
5pl x 10
5pl+5 x 10

seated hip abduction-
4pl x 12
4pl x 12

seated hip adduction-
4pl x 12
4pl x 12

* good day. my squats havent felt this good in awhile. i have been reading as much as box squatting as i can and it helped. i was able to push back and force my groin open well and man i exploded the weight up. speed pulls were easy. i dont like the hip machines at my gym cuz they are big and bulky which makes the range of motion shorter when i spread them. i did them real light becuz i havent done them in a while and i want to be able to walk tommorow. i like closing my legs more than i like spreading them. maybe im just an old fashioned type of gal lol. on a side note i gotta figure out how much the plates weigh on the machines i hate this single digit numbering system idk if the plates weight 10 lbs or 15lbs or what. i gotta ask sumone oneday. cuz when i switch cable machines i gotta gues what weight i should use.

[superbilt]

1/23/08 Me Bench

Bench-
135x5
135x5
175x5
215x5
245x3
275x3

2 board bench-
300x2
320x1
340x1
340x1

Dec bench-
225x3
275x3
300x2
315x3 (pr)

1 arm db row-
110 3sets of 8

lying db ext-
35 x 12
35 x 11
35 x 11

hs iso row-
180 x 12
180 x 13 (pr)

face pulls (wide)-
10pl x 15
10pl x 15

db shoulder horn-
10pl x 18
10pl x 17

* i didnt have it in me today. it was a waste to do 2 board today it was harder than cg was last week at the same weight. so this ended up being a deload day sort of.