The return of Superbilt

[superbilt]

6/16/05 traps/bis/calves/forearms
bb shurgs-225*9,245*6,265*4 (2min)
behind back shrugs/db shurgs-175*12/60*12, 175*12/60*12, 175*12/60*12 (2min)
machine shrugs-110*100rep method
seated shrugs-55*20drop45*10 with 10 second hold

bb curls-105*6, 107.5*3+1cheat, 107.5*4+1cheat (2min)
db curls/incline db curls-35*8/20*10, 35*8/20*10, 35*8/20*8 (2min)
preacher curls-bar+40*8,7,7,6 (1min)
double cable bicep curl-30 each side*30,26,22 (1min)
cable curls-60*17drop 50*6drop 40*7

1 leg calf raise-115*12,12 (1min)
incline calf raise-180*20,20+7partials (1min)

bb wrist curls-135*12,12 (1min)
reverse-135*10,8 (1min)
reverse bb curls-bar+20*12+4partials, bar+30*10+2partials, bar+30*8+2partials
hammer curls-30*10
db twist-25*25/25 (20sec)

20mins treadmill

[superbilt]

6/18/05 quads/tris/abs
squats-315*1, 335*1, 135*15 (2mins)
leg ext-12plate*12
leg ext-12*10drop,10*3drop8*5
leg press-210*15,230*15,250*15 (1min)

cg bench-215*4, 215*2 (2min)
skullcrushers/cg bench-80*10/12, 8/12,7/12 (1.5min)
rope pressdowns(double drop)-100*12/80*8/60*8, 100*12/80*7/60*7 (1min rest)
overhead tri ext-60*20
one arm overhead db ext/one arm kickback-25*12/12, 25*12/12 (no rest)
behind back dips-25, 21 (1min)
overhead ext-45*16

hanging leg raises/ab pulldown-17/110*25
decline leg raises/declin situp-20/25
incline crunch with pulley/dec leg raise-40*25/17 lr
incline crunch for obliques-40*12each side/decline leg raise for obliques 8
incline crunch-40*20
ab pulldown-110*10negs 10 second each and one 20second hold
seated lower back machine-110*25
6INCHES-30seconds/ab hold-30seconds/legs up crunches-25

punching bag
5mins at 8.0 on treadmill

20 glove pushups

[superbilt]

6/20/05 chest/abs/calves

bench-245*3, 247.5*3, 250*1 (3mins)
incline bb-170*9,8,7 (2min)
inc hammer-140*12,11 (2min)

decline leg raises/dec crunch-21/20 20/13 (1min)
ab pulldown- 100*25drop80*25drop60*50
hanging leg raise-15,11 (1min)
laying oblique crunch/legs up crunch-30/30
seated crunch machine-75*50 plus 30sec neg

incline db press +partials+fascia stretch-65*12+3, 65*10+2, 65*8 (fascia stretch 15lb dbs for 15 sec after each set
pec dec-70*20,20,20 (1min)

standing calf raise-315*12
standing calf raise-315*11+8partials
standing calf-275*15
seated calf raise-50lbs*100 rep method
machine- 180*20drop160*10drop140*10

cable crossover/dips- 40each side*25/11dips, 50each side*12/11dips drop 30eachside*12/6dips

*20mins treadmill
5mins at 4
2min at 7.5
2mins at 4ele 4
2mins at 5 ele 5
2mins at 4 ele 4
2mins at 9.0
2mins at 4 ele 4
2mins at 5.5 ele 5.5
1min at 4 ele 4

[superbilt]

6/21/05 back.hams
weighted pullups-37.5*5,4,4 (2min)
deadlifts-275*6, 285*6, 315*3 (2mins)
1 arm db rows-85*8,8

laying ham curl-105*12,10,8 (1min)
seated ham curl-50*25, 60*15, 70*10 (stretch 5 seconds in between no rest)

straight arm pulldown/face pulls-90*20/70*20, 90*20/70*20
seated row machine-95*12+5p, 100*10+5, 105*8+6 (1min)
lat pd (triple drop)-150*6,125*4,100*6,75*8
hammer strength back machine-90*50rep method, 4*10 second negs at 180

alt db curls-35*8,6,5

10mins treadmill
5mins at 6
5mins at 4.4 ele 5

30pushups

[superbilt]

6/22/05 delts/abs

milt press-140*8, 145*6, 150*4 (2min)
side laterals/L-Laterals-27.5*10/12, 10,3 (1min)
low cable front raise-50*12, 60*10, 70*8 (1min)
rear lateral pec dec-50* 60 rep method
machine milt press-50*30,18,15
font db raises/db circles- 17.5*15, 15 (6lb cirlces to front and back 10x each after set)

hanging leg raises/dec-20/12, 15/12, 13/12 (1min)
seated crunch machine-75*50drop60*50drop50*50 +100 with 30 sec neg
standing oblique pulldown with leg lift-65*50, 70*50
obliue hanging leg raise/gorilla-5/6
decline situps-30
dec negs-25*5 with 5 sec negs

int cardio
5 for 1 min
8 for 1min
5x each
2mins at 6
3mins at 4

33 pushups + 3 plyometric pushups

[superbilt]

6/23/05 traps/bis/calves/forearms
bb shrugs-230*10,240*8, 250*5
behind back shrugs/db shrugs-3sets of 185*12/65*12
cable shurgs-110*100
seated shurgs-55*20, 20 plus static hold 10 secs

bb curls-105*8, 6, 3+1 wth slow neg
db curls/incline db-35*10/20*12, 35*10/20*12, 35*9/20*8
preacher curls-bar+45*9,9,8,7
cable curls-60*25drop50*8,40*7
double bicep cable curls-40*25,25
db neg-50*8sec

1 leg calf raise-135*10,10,10
donkey calf-45*100rep method

bb wrist-140*12,12
reverse-135*12,11
reverse curl-bar +20*12+2partials, *12+2partials
hammer curls-30*12
db twist-27.5*25,25
farmers walk around track-45lb plate in each hand

*20mins treadmill

[superbilt]

6/24/05 tris/abs/quads

cg bench-215*4,5
leg ext in between sets of cg-14*8,9

skullcrushers/cgbenhc-80*12/12, 10/12, 7/12
rope pressdowns-100*12drop80*8,60*8
overhead cable ext-60*20,20
one arm kikbaks/overhead db-27.5*12/12, 12/12
dips-30+6diamons, 20+45lb overhead ext*16

abs no rest
hanging leg raise/ab pulldown-16/110*25
dec leg raise/situps-21/35
incline crunch pulley/dec leg raise-45*18/15
incline crunch with obliques/dec oblique leg raise-40*13/7
incline crunch45*18
ab pulldown-110*10 10 sec negs 140*20sec hold
seated lower back machine-120*25
6 inches*1min/ab hold-35sec
decline situps-10lbs *5with 5 sec negs
decline situps-12 with 3 sec negs
decline situp-30sec neg

run 1/4 mile

squats-345*1, 365*5 partials

cardio 10 mins treadmill

[superbilt]

6/27/05 chest/abs/calves

bench-235*4, 240*3, 245*3
incline db-75*9,8,8
flat db-80*6

dec legraise/dec crunch-22/2, 20/17
ab pulldown-110*26drop90*25drop70*50
hanging leg raise-16
ob crunch-30
ab pulldown-110*10 w 10sec negs and one 30sec neg
hanging leg raise-11

standing calf raixse-335*11, 10+8partials, 295*15
seated calf-55*100 rep method
machine-190*20drop170*10,150*10

pec dec-80*25, 90*16
dec flyes+press-30*15+10

*3mins at 4
10mins at 9 and 5 for 1 min each
1min at 10
2mins at 4

35pu

[superbilt]

6/28/05 back/hams
pullups-40*5,4,4
dls-295*6, 300*6, 305*6
1 arm db row-90*8,7
lat pd-150*7drop125*4drop100*4drop75*8
straight arm pd/face pulls-90*21/70*21
seated row machine-87.5*15 slow reps

laying ham curl-130*6, 135*5,5
seated ham-55*25, 65*15, 75*12

alt db curls-35*10, 35
alt hammer-35*8

cardio 10mins at 6
5mins at 4 ele4
30pushups

[superbilt]

6/29/05 delts/abs
milt press-145*6, 150*6, 155*5
side laterals/L-laterals- 30*10/5, 10/5
low cable front raise-60*12, 70*10, 80*8
bent over cable rear lat-30*12
reverse pec dec-60*15

straight leg raises/bent-16+10, 15+10, 14+10
seated crunch-75*50drop65*50drop60*50+110*30sec neg
dec situps with 5 slow negs-35
dec situps with twists-12
dec situps with 5 sec neg-10lbs*10

power clean and press-145*3, 150*2, 155*2, 160*2
(leg raises off bench in between sets-12 reps)

cardio