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  #981  
Old 09-12-2008, 12:31 AM
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9/11/08 ME OH

AXLE Press (clean 1st rep)-
67x8
97x5
127x5
157x3
182x3
202x3
207x5 (PR)
177x5

Tri-bar oh press (clean 1st rep)-
120x10
130x8
140x8 (pr)

Db row-
110x8
115x8
120x8

Axle high pull-
107x5
112x5
117x5

5a) Tri-bar ext-
105x10
110x10
115x8

5b) tri-bar hammer curl-
105x10
110x10
115x8


http://www.youtube.com/watch?v=lh-wGr5i-os

*9/11/08 Never Forget.
__________________
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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  #982  
Old 09-12-2008, 09:49 PM
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superbilt is getting stronger than ever
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9/12/08 Squat day
SSQ box squat (13 1/4)-
65x5
155x5
205x5
225x5
245x5
265x5
285x5
RDL-
185x6
225x6
265x6
305x6
Lunges- dbs
40 (20) x 10
40 (20) x 10
40 (20) x 10
Goodmornings (WS)-
135x10
155x10
175x10
SSQ calf raise-
335x8
345x8
355x8
Donkey calf raise-
90x12
115x12
125x15
Plate pinches-
50x30sec
55x30sec
60x30sec
* I woke up with a sprained wrist I guess I hurt it doing the axle yesterday and didnt realize it. Thank God for the Safery Squat Bar. Good session still. Hopefully it will get better soon.
__________________
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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  #983  
Old 09-14-2008, 08:10 PM
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superbilt superbilt is offline
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9/14/08 Shoulders/tris
Axle OH Press (clean 1st)-
67x8
97x5
127x5
147x5
167x5
187x5 (rack)
192x5 (rack)
Cg Bench-
135x5
185x5
225x5
245x5
265x4
Axle high pulls-
112x5
117x5
122x5
BB oh tri ext-
115x10
125x8
130x6
1 arm rear delt raise-
50x10
55x10
60x10
Lying db tri ext-
55x12
60x12
60x12
*My right wrist is still sprained and still bother me today. I sucked it up tho. I had to do my last 2 sets of the axle press out of the rack cuz cleaning the weight hurt too much when it got heavy.
__________________
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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  #984  
Old 09-15-2008, 10:39 PM
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9/15/08 ME DL/ Events
DL (warmup)
135x8
225x5
315x5
DL (plates elevated 4 inches)
365x2
405x2
455x2
505x1
535x1 (pr)
565x0 (missed about 2 inches from lockout)
Farmers walks-
230 (115) x 100ft
410 (205) x 50ft
510 (255) x 25ft (pr)
Sandbang load (50 inch)
150 x 3,3,3
Sled- (forward)
140 x 100ft
230 x 100ft
320 x 100ft
410 x 100ft
460 x 50ft
510 x 50ft (pr)
510 x 50ft
Stone trainer- (exhausted at this point)
95x5
140x3
*its sad that 535 was a pr for the dl elevated 4 inches because my best from the floor is 545 with a near miss at 555. I am actually stronger off the ground until I get to knee level then I have done 605. I think I might alternate a squat one week and a deadlift the next and see how that works. 510 farmers walks was a pr but i wanted 50 feet not 25. My grip didnt really give out but everything else did. Then I dropped it and picked it back up then walked about a foot and knew I was done. My wrist is still sprained but didnt bother me today suprisingly.
__________________
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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  #985  
Old 09-17-2008, 10:10 PM
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superbilt is getting stronger than ever
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9/17/08 ME DL/SQ
Sumo DL-
135x6
225x5
275x3
335x3
385x1
425x1
445x4 (PR)
455x1
Concentric Squat (9hole)-
135x5
225x5
315x3
360x5 (PR)
Stone trainer- (56 inch high)
105x3
145x3
175x3
Glute ham raise (assisted natural)-
8
8
8
RC Situps (2sec pause)
125x8
135x8
145x9 (pr)
Db side bends-
145x8
150x8
155x8 (pr)
Axle static hold-
197 x 15sec
247 x 15sec (pr)
267 x 10sec (pr)
Thors hammer-
55x5
60x5
*not bad at all. I havent done sumo dl in a few months and still hit a pr. The same goes for concentric squats which I really like and think will have great carryover to my deadlift. I am going to force myself to pr everything every session from now on no excuses. I am running out of room on my db for situps and db side bends I am going to have to start using my ssq bar for situps and farmers walk for side bends. I think my core strength is really important since I ditched the belt. On my top sets of dl and squats I put the belt on but its a lever belt and I dont close it so it is really lose and just there to remind me to push my abs out and hold my breathe.
__________________
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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  #986  
Old 09-19-2008, 12:35 AM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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9/18/08 DE OH

Axle press (clean 1st)-
127 8x3

BB rows-
135x6
185x6
225x6
275x6

DB bench (palms in) (thick db)
75x12
75x12
75x10

Axle high pull-
112x5
117x5
122x5

5a) Oh tri bar ext-
110x8
115x8
115x8

5b) Hammer curls (tribar)
110x8
115x8
115x9

*had to train 3 1/2 hours later and energy levels were crap. Im not sure if it was because I trained later or because I was so sore from yesterday I need to put my upper days the day before lower days so I have more energy.
__________________
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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  #987  
Old 09-19-2008, 09:35 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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9/19/08 Squat day
Box Squats- (13 1/4 inch) (close stance)
135x5
225x5
275x3
315x2
325x2
335x2
Goodmornings (wide stance)
135x5
205x5
245x5
275x6 (pr)
SSQ Stepups (17 inch)
115x6
145x6
SLDL-
275x8
300x8
SSQ Calf raise-
345x8
355x8
365x8 (pr)
Donkey calf-
135x12
145x12
155x12
SSQ bar squat static hold ss 1 arm plank (switch arms every 5 sec)
475 x 11sec /30sec
505 x 11sec/ 30sec

* Box squats sucked I wasnt ready for them after 2 deadlift days this week. Next week will be much better. Everything else was good tho. I really like the SSQ squat static hold really hits the core hard and ss with planks was even better.
__________________
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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  #988  
Old 09-21-2008, 11:32 PM
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superbilt superbilt is offline
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9/21/08 Chest/bis


INC bench-
115x8,8
145x5
175x3
205x1
225x3
235x3 (pr)

Flat db (thick db) (palms in)
85x5
90x8
95x8

Feet elevated bb pushup (bands)
mini x 12
light x 10
light x 12

http://www.youtube.com/watch?v=_AZ5EBeQJyU

Hammer bar curls-
120x8
130x7
140x6
145x6 (pr)

Alt db curls (thick db)
55x6
55x5

Seated alt db-
30x10
35x10


*Good chest and bis day.
__________________
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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  #989  
Old 09-22-2008, 01:11 PM
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Commander Commander is offline
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Nice work with all the personal records!
The weight you move on good mornings is insane.
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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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  #990  
Old 09-22-2008, 10:21 PM
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superbilt superbilt is offline
superbilt is getting stronger than ever
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Join Date: Jul 2002
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Thanks I feel like I am making some progress 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
Reply With Quote
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