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  #881  
Old 05-20-2008, 10:38 PM
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Default Re: The return of Superbilt

5/20/08 Delts/traps/abs

Seated Milt press-
65 x 12
65 x 10
100 x 6
135 x 3
160 x 1
175 x 6
180 x 6
185 x 6

Side laterals-
58 x 6
58 x 6

1 arm rear laterals-
58 x 7
58 x 8


BB shrugs-
525 x 6
535 x 6
555 x 8

Bhb shrugs-
465 x 6
475 x 6


Dec crunches-
45 x 10
45 x 10

HLR- (straight legs)
8
9


*making great progress. My numbers are going up each week and I am extremely motivated for each training session.
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Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
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  #882  
Old 05-21-2008, 11:15 PM
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5/21/08 Tris/bis/forearms

Cg Floor Press-
135 x 12
135 x 10
185 x 6
225 x 3
250 x 1
275 x 6 (pr)
280 x 5 (pr)
280 x 4

Ez bar curls-
115 x 6
115 x 6
115 x 7 (cheap bar doesnt hold any more weight)

Oh bb ext-
145 x 6
155 x 6
155 x 5

Hammer curls-
68 x 5
68 x 6

Lying bb ext (ez curl bar)-
105 x 6
111 x 6

BB wrist-
245 x 8
250 x 8

BHB wrist-
190 x 8
195 x 8

*i am getting sick but still an awesome day. From the warmup to the end it only took 48 mins. Not bad which means the actual working sets only took about 38 mins. I am loving the max-ot right now and i am making noticeable results in my strength and physique. This was on only 6 days rest from my last arm day cuz i have to move up my arm and back day this week. I am the biggest I have ever been and I am pretty happy with my physique right now.
__________________
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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  #883  
Old 05-22-2008, 01:32 PM
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Default Re: The return of Superbilt

The close grip floor press, does it put more stress on the tris due to the restricted ROM? I have never done them, so I was trying to visualize them after reading your journal. I am assuming that the lower ROM in a standard close grip press is mostly delt and chest, does that sound correct?
BTW, you are a beast.
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  #884  
Old 05-23-2008, 01:35 PM
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Default Re: The return of Superbilt

Yes they do put a lot more stress on the tris. I actually find them harder then reg cg bench and i max less on floor press than reg bench.

You still feel it in the tris more even with a regular grip but you still have some chest and shoulder uses no matter what grip.

And thanks for the compliment.
__________________
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!!
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  #885  
Old 05-23-2008, 01:40 PM
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5/22/08 Back

DL-
135 x 8
225 x 5
315 x 3
365 x 2
405 x 1
445 x 3
475 x 2 (belt) (sucked)

Rack pulls (bar 13 inch off the floor)
495 x 2
455 x 5

T-bar rows-
280 x 6
290 x 5

Pullups (palms facing each other)-
70 x 6
72.5 x 6
75 x 5

Db rows-
138 x 5
138 x 6

Stone trainer-
145 x 6 (pr)

* well i have a cold and my endurance is shot cuz i am so congested. DLs sucked so i stopped at 475 x 2 which sucks snd switched to rack pulls which sucked to. Lats went ok but not a good day. I am going to train lats and DLs on different days starting next week. A few minor changes will happen every 2 weeks. I am probably gonna changes the type of DL i do every week becuz pulling off the floor to many weeks in a row doesnt work for me.
__________________
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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  #886  
Old 05-23-2008, 02:53 PM
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Default Re: The return of Superbilt

[ QUOTE ]

And thanks for the compliment.

[/ QUOTE ]

No problem, keep workin' hard.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #887  
Old 05-24-2008, 07:30 PM
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superbilt is getting stronger than ever
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5/24/08 Chest/bis


Inc Bench- (pinky on ring)
105 x 12
105 x 10
135 x 6
165 x 3
195 x 1
210 x 6
215 x 6
220 x 5

Db bench-
100 x 6
105 x 5

Dips-
90 x 6
95 x 5

BB curl-
115 x 6

Alt db curls-
58 x 6
60 x 6

Hammer curls-
70 x 6
70 x 6

*good day today. This begins week 3 of my max-ot program and I couldnt be happier with the results so far. My left wrist still doesnt like straight bb curls so i had to stop after 1 set. Still i got one set though and a month ago i couldnt even do 2 reps with straight bar. I am gonna get an olympic ez bar curl soon so that will take care of that.
__________________
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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  #888  
Old 05-25-2008, 07:40 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Default Re: The return of Superbilt

5/25/08 Legs/calves


Squats- (med stance)
135 x 8
155 x 7
225 x 5
275 x 3
315 x 1
335 x 5 (add belt)
340 x 5
345 x 5

High bar ATG olympic squats-
225 x 6
245 x 6

SLDL-
370 x 5
370 x 6

Standing calf raises (SSQ bar)-
335 x 8
345 x 8
355 x 8

1 leg standing calf (Deep rom holding db)-
70 x 8
70 x 8

*pretty good day today. I really like the depth of my olympic squats. Hopefully they will help my strength on my powerlifting squats.
__________________
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
  #889  
Old 05-27-2008, 09:20 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

5/26/08 Back/abs


BB rows-
135 x 12,10
185 x 6
225 x 3
245 x 1
260 x 6
275 x 6

Pullups- palms facing
72.5 x 6
75 x 6
77.5 x 5

DB rows-
138 x 6
143 x 6

Lying straight leg raises (on floor)-
15 x 7
15 x 7
15 x 8

Dec crunches-
65 x 10
70 x 10
75 x 10

Plank (switching arms)-
4 each x 5 sec
5 each x 5 sec
__________________
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
  #890  
Old 05-27-2008, 09:23 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: 4,079
Default Re: The return of Superbilt

5/27/08 Tris/delts


Cg bench-
135 x 12
135 x 10
185 x 6
225 x 3
250 x 1
270 x 6
275 x 6 (PR)

Seated bb milt-
185 x 6
190 x 6

Jm press- (very cg)-
195 x 8
225 x 6

BB upright rows-
135 x 6
140 x 6

Lying bb ext-
115 x 5
115 x 6

1 arm read delt-
63 x 6
63 x 7

*making great progress in strength.
__________________
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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