The return of Superbilt - Page 85 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #841  
Old 04-08-2008, 10:58 PM
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: 4,020
Default Re: The return of Superbilt

4/8/08 DE Squat/DL

Box Squats- 10 x 2 245

Axle Power Clean-
107 x 2
147 x 4 x 2

Goodmornings-
185 x 5
205 x 5
230 x 5
250 x 6
260 x 5

Stone trainer-
105 x 5
120 x 5
140 x 4

Suit case DL (farmers)-
115 x 8
125 x 8
135 x 8

Lunges-
10
10
10

HLR-
12
12
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
  #842  
Old 04-10-2008, 10:06 PM
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: 4,020
Default Re: The return of Superbilt

4/10/08 DE Bench

1) De Bench-
150 9 x 3

2) Half Bench-
225 x 5
255 x 5
285 x 5

3) Strict Milt press (CG)-
135 x 9
140 x 8
145 x 7

4) BB row (wide grip)-
185 x 8
205 x 8
225 x 8
245 x 8

5a) Axle reverse curl-
77 x 10
82 x 10
82 x 10

5b) db flyes-
43 x 12
43 x 12
43 x 12

* My shoulders and tris felt pretty beat up today. I am only going to do overhead pressing once a week now and the other day i will do raises. De benching went great tho really fast. I practiced really setting up today trying to find what works best for me and I think I got it down today. Only way to know is when I bench heavy tho.
__________________
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
  #843  
Old 04-12-2008, 04:37 PM
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: 4,020
Default Re: The return of Superbilt

4/11/08 ME Squat/dl

Box squat (1 inch above //)-
135 x 5, 5
225 x 5
275 x 3
315 x 3
365 x 2
405 x 1 (add belt)
435 x 1
455 x 1
475 x 0
455 x 1
460 x 1
500 x 10 sec walkout

Concentric Goodmornings- (10hole right below belly button)
275 x 5
315 x 5
365 x 5

Sumo Sldl (standing on 45s)-
275 x 5
315 x 5
335 x 5

Bhb Shrugs-
315 x 12
335 x 12
355 x 12

Planks on swiss ball-
30 sec
30 sec
30 sec

Axle static hold-
197 x 20sec
267 x 13 sec
287 x 20 sec (under over)
287 x 20sec

Plate pinches-
25s x 30sec
__________________
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
  #844  
Old 04-13-2008, 06:06 PM
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: 4,020
Default Re: The return of Superbilt

4/13/08 DE Bench Deload

1) De Bench- 8 x 3
155

2) Seated Milt press-
95 x 20
100 x 15

3) Lying DB ext-
23 x 15
23 x 20

4) Pullups (palms in)
12
12


5) Plate Upright rows-
45 x 15
45 x 20

6) Alt db curls-
23 x 15
23 x 20

7) Plate shoulder horn-
10 x 15
10 x 15

*pretty boring workout. This started out as ME but i felt weak and crappy so i took it easy. My body doesnt like heavy on sundays. So I will use sunday as DE bench from now on.
__________________
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
  #845  
Old 04-13-2008, 07:00 PM
richnewton richnewton is offline
richnewton is tired.
Light-Heavyweight
 
Join Date: Sep 2005
Posts: 1,260
Default Re: The return of Superbilt

so DE and ME are deload and max effort? I wasn't sure about that this whole time haha.

your squats and overhead presses are looking really solid man - good work
Reply With Quote
  #846  
Old 04-14-2008, 10:12 PM
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: 4,020
Default Re: The return of Superbilt

no I am just deloading this week well sort of. More like using lighter weight and doing more reps to give my joints and nervous system a rest.
__________________
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
  #847  
Old 04-14-2008, 10:17 PM
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: 4,020
Default Re: The return of Superbilt

4/14/08 DE Squat/dl

Box Squats (2 inch below //)-
12 x 2 265 (6 narrow, 6 wide)

Sumo DL-
225 x 5
275 x 3
315 x 3
335 x 3
355 x 5

RDL-
225 x 10
255 x 10

Seated Goodmorning-
95 x 10
100 x 15

BB shurgs-
225 x 15
315 x 30 (pr)

Farmers side bends-
115 x 12
115 x 20

Swiss ball situp-
25 x 12
25 x 50

* it felt good to do high rep work today. Box squats were lower than I am used to but I need to get used to going lower. First time doing seated goodmornings and I like them a lot.
__________________
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
  #848  
Old 04-15-2008, 09:56 PM
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: 4,020
Default Re: The return of Superbilt

4/15/08 SLED Torture (aka gpp)


Sled Sprints (forward and backward supersets)-

140 x 70feet forward and 70 feet backward
6 sets almost no rest.

185 x 70ft forward and 70 ft backward
3sets (20sec rest in between sets)

Plate farmers walks-
45s x 280 feet

*sled sprints kick the cr*p out of you. IDK what was burning more my legs are my lungs.

On a side not I got the 180lb stone off the ground finally and lapped it then i lost it. I should have sanded it first cuz parts of it are rigid and I got some cuts to prove 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
Reply With Quote
  #849  
Old 04-17-2008, 01:30 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: 4,020
Default Re: The return of Superbilt

4/16/08 ME Bench (deload)

Bench-
95 x 5
135 x 5
175 x 5
215 x 5
245 x 3
275 x 2
295 x 1
300 x 2
300 x 1
275 x 3

2 Board press-
255 x 5
265 x 5
275 x 5

T-bar rows- (using pipe as handle)
135 x 12
145 x 12
155 x 15

Elbows out ext-
33 x 10
33 x 25

Chest supported db rows-
33 x 12
33 x 20

Hammer curls-
33 x 12
33 x 21

Bench-
135 x 21

*well bench sucked without a spotter and liftoff. I found a good way to do chest supported rows tho. I jsut elevate one side of a bench with plates and wood and then i just lay on it. It worked great.
__________________
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
  #850  
Old 04-17-2008, 10:17 PM
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: 4,020
Default Re: The return of Superbilt

4/17/08 ME DL

DL-
135 x 8
225 x 5
315 x 3
365 x 1
415 x 2
465 x 1

Rack Pulls (2hole 1 inch below bottom of knee)
315 x 3
405 x 3
455 x 3
495 x 3
535 x 1
565 x 1 (added belt)
585 x 1
605 x 1 (pr)
615 x 0 (almost)

SLDL-
135 x 5
225 x 5
275 x 2
315 x 3 (add straps)
365 x 2
375 x 5 (pr)
275 x 10 (pr)

Db swing (1 arm)-
33 x 10
53 x 10 (pr)

Spread eagle situp-
25 x 10
45 x 15

Farmers shrugs- (straps)
115s x 12
115s x 30 (pr)

Hanging leg raise (knees to head)-
8
12

*big rack pull pr today. I was planning on doind heavy singles on deadlift but after 465 i wasnt feeling right so i switched to rack pulls and i am glad i did. I tore off a good chunk on my left palm and had to use straps on heavy sldls and shrugs.

*I am switching to a 2 on and 1 off split. I am gonna move one of my Max effort days around becuz i dont want to do back to back ME days.
__________________
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
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 09:49 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.