The return of Superbilt

[superbilt]

6/30 traps/bis/calves/forearms

bb shurgs-255*6, 260*6, 265*6
hanging power cleans-135*4, 140*3
db shrugs-90*8, 95*6,6

bb curls-105*7, 110*4+1
db curls-40*8, 45*6
hammer-35*10, 40*8

1 leg calf-135*10,10
incline machine-200*17, 19

bb wrist-140*12,12
behind back-140*12,10

*cardio

[superbilt]

7/1/05 tris/quads/abs
cg bench-220*4, 225*4, 230*3
skullcrushers-90*5
overhead ext-90*8
rope pressdown-140*8, 150*8

squats-275*3, 295*3, 315*2
snatches-135*3, 140*3
dl 140*7fast

hanging leg raises-16/ab pud-110*27
bench leg raises-20/ab pd-110*27
bench leg raises-20/ab pd-110*27
oblique crunches-35

treadmill-5mins at 6

speed pullups-3*3
gorilla chins-2sets of 4

dec situp-35 slow+8 dec crunches

speed bench-135*5sets of 3 plus 10 leg raises in between sets

*1/2 mile in 3:45
10pu+5clap+5pu+3clap+3pu

[superbilt]

7/3/05 heavy bench
bench-245*3, 255*1, 265*1 (not max and i had no spot)
incline db-75*10,8
pec dec-90*16

ab pulldown-120*20,20,20
laying leg raises-15*10,10,10

bench with hold for 3 secs 2inches of chest-185*5,5,5

feet elevated diamonds-21
skullcrushers-80*10
overhead ext-80*10,10

front db raises-20*15,15
side raises-20*12,13

*i am going to lift heavier now and try to get my strength back up

[superbilt]

7/4/05 dl day
weighted pullups-45*5,5,4
dl-385*1
db row-95*8,7

power squat-185* 5sets of 3
laying ham curl-135*6,6

snatch-140*3sets of 3

bb curls-110*6,4
hammer curls-35*10,8

standing calf-345*12,12,12
seated calf- 55*100rep method

[superbilt]

7/6/05 delts/traps/abs/forearms

standing milt press-155*6, 160*4,4
bb shrugs-275*5,4,5
hang power cleans-140* 3sets of 3
db shrugs-95*9,7

weighted dec situps-25*20,20
dec leg raises-20
bench leg raises-17
oblique side pd-30*25, 35*25

clean + press-135*3, 145*3, 155*2

bb wrist curls-140*15, 145*12
behind back wrist curls-140*10,8

gorilla pullups-6,5

situps-50

jog 2miles in 19:30

25 pushups +5 claps

[superbilt]

7/7/05 tris/chest
cg bench-205*8,7
db bench-75*10, 80*8
dips-25*11, 35*9
speed bench-135* 6sets of 3
rope pressdown-150*8,8
8 sec neg bench-185*3sets of 2
incline crossface tri ext-25*13, 27.5*13

*1mile in 7:20
walk for 5mins at 4

30pushups+3slow

[superbilt]

7/11/05

bench-135*10, 175*6, 205*3, 225*1, 250*1, 265*1, 280*1, 285*1
incline db-75*11, 9

ab pd-130*20
pec dec-100*16
ab pd-130*20,20
laying leg raises-15lb*11,11,11

bench with 3second hold 2inches from chest-190*5,5,5

feet elevated diamonds-23
skull crushers-80*8
overhead ext-80*9, 90*7

front db raises-22.5*12,12
side raises-22.5*12,12

20mins treadmill intervals-
3mins at 4
2mins at 9
2mins at 4
2mins at 9
2mins at 4
2mins at 9
2mins at 4
2mins at 9
3mins at 4

30pushups

[i3ighead]

You seem to work with heavy weights and low reps for your benchpress. Is there a reason for this? I thought hypertrophy was best attained thru higher reps. Nice journal btw. What are your stats? You have a killer BP.

[superbilt]

i try to mix in power lifting with bodybuilding with a little olympic lifting.
thanx for the compliment
i am almost 21 years old 5'9 172 bf-gotta be under 8% but idk exactly


7/12/05 dl day
weighted pullups-47.5*5,4,4
DL-405*1 (getting there)
db row-95*8,8

power squat-185*5sets of 3
ham curl-140*6,5

power snatch-140*3sets of 3

bb curls/standing calf raise- 110*5/4 355*12/12
hammer curls-45*6,5
seated calf-60*100 rep method

jog 2miles in 18:16
25pushups

[superbilt]

7/13/05 shoulders/traps/abs
standing military press-160*5,5
bb shrugs-280*4, 280 strapped 280*5,5
hang power cleans-140*3, 145*3,3
db shrugs-100*9,7

weighted dec situps-25*25,25
dec leg raise-21
bench leg raise-19
oblique pd side bend-40*25, 45*25

clean + press-135*3, 155*2, 160*1
gorilla pullups-5,5

bb wrist curls-145*13,13
behind back wrist-145*9
db twits-30*25

situps-55

jog 1 mile 10 mins
walk at 4 ele 4 for 5mins

20pu+5diamond+5wide