CPop's Millennium Sponsored Log

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  1. Back is feeling a lot better today.

    Thurs 4/16/09

    Lat Pulldowns
    50 * 10
    100 * 10
    150 * 10
    200 * 10

    Pullups
    BW * 10 * 3 sets
    BW * 5 + 3 + 1, done slowly

    Hammer Strength Row Machine
    135 * 10
    185 * 10
    225 * 10
    275 * 10
    225 * 10 + 6 + 4

    DB SOHP
    15 * 20
    25 * 20
    35 * 20
    45 * 20 * 3 sets

    Leaning Side Raises
    20 * 10 * 3 sets

    Stair Mill * 30 min

    BW: 269

    -Pop


  2. Friday 4/17/09

    Stairmill * 20 min

    Scapular Retraction
    50 * 20 * 3 sets

    Low Pulley Rope Upright Rows
    50 * 20
    65 * 20
    80 * 20

    Curls
    45 * 10
    65 * 10
    75 * 12 + 4 + 3

    Lat Pulls to Belly
    100 * 20 * 3 sets

    Standing Seated CG Rows
    100 * 20 * 3 sets

    Stairmill * 20 min

    That's it!

    -Pop
    •   
       


  3. Sunday 4/19/09

    stairmill * 30 min

    stretching

    ab work

    elliptical * 20 min

    BW: Onion rings

  4. Monday 4/20/09

    Bench against doubled mini bands, grip is pinky on the ring.
    bar * 10
    bar + dbl'd mini's * 10
    95 + dbl'd mini's * 10
    135 + dbl'd mini's * 10
    185 + dbl'd mini's * 3
    225 + dbl'd mini's * 3
    275 + dbl'd mini's * 1
    315 + dbl'd mini's * 1
    335 + dbl'd mini's * 1
    355 + dbl'd mini's * 1
    365 + dbl'd mini's * MISS, what the heck? Pushed in a straight line.
    365 + dbl'd mini's * 1

    Vid of 365 w/minis: YouTube - 365 w/dbl'd mini bands

    Took bands away, add 3 board, grip is pinky on the ring still:
    405 * 5 * 3 sets

    Superset:
    1: Seated close grip cable rows: 130/140/150 * 20
    2: Standing overhead extensions: 80/90/100 * 20
    3: Rope Face Pulls: 80/90/100 * 20


    That's it. The mini bands thrashed all of us. They were a brand new pair and seemed extra strong, every one ended up about 20-30lbs less than we figured we would based on previous band work. Nice tension!

    BW: 271


    -Pop

  5. Weds 4/22/09

    Leg Press
    1pl * 10
    3pl * 10
    5pl * 10 * 2 sets
    6pl * 10
    7pl * 10
    8pl * 10
    9pl * 10

    Box Squats
    135 * 5
    185 * 5
    225 * 5 * 3 sets, these were supersetted with the leg press

    Shrugs
    225 * 20
    315 * 20
    405 * 20, felt this in the low back a little

    Rope Abs
    80 * 20

    Stairmill * 30 min

    Stretching

    Rope Abs
    80 * 20

    Elliptical * 30 min

    BW: 268

    -Pop
    •   
       


  6. Thurs 4/23/09

    Lat Pull downs
    50 * 10
    100 * 10
    150 * 10
    200 * 10

    Pullups
    BW * 10 * 3 sets
    BW * 7/3/1 slowly

    DB SOHP
    20 * 20
    30 * 20
    40 * 20
    50 * 20 * 3 sets

    Hammer Strength Machine Row
    1pl * 10
    2pl * 10
    3pl * 10

    Stairmill * 30 min

    Stretching

    DB Side Raises
    20 * 10 * 3 sets

    BW: 268

    -Pop

  7. Friday 4/25/09

    Stairmill * 35 min

    Scap Retraction
    150 * 20 * 3 sets

    Rope Upright Rows
    100 * 20
    120 * 20
    140 * 20

    Curls
    bar * 10
    65 * 10
    85 * 11/5/2 rest pause

    DB Curls
    30 * 10 * 3 sets

    Elliptical * 30 min

    Stretching & Out!

    BW: 268

    -Pop

  8. Sat 4/25/09
    2 mile walk
    15 min jog/walk
    1 hr massage



    Sunday 4/26/09
    stairmill * 30 min
    stretching

  9. Monday 4/27/09

    DB Bench
    25 * 10
    50 * 10
    75 * 10
    100 * 10 * 4 sets

    Incline DB Bench
    100 * 10 * 4 sets

    Supersets:
    A
    1: Standing Seated Cable Rows, med grip: 120 * 20 * 3 sets
    2: Rope Face Pulls: 80 * 20 * 3 sets

    B
    1: Pops 65 * 20 * 4 sets
    2: Standing overhead extensions: 70/100/130 * 20

    Stairmill * 20 min

    BW: 269

    -Pop

  10. Weds 4/29/09

    Superset
    1. Leg press
    sled * 10
    2pl * 10
    4pl * 10
    6pl * 10 * 5 sets

    2. Box Squats
    bar * 10
    135 * 10
    185 * 10
    225 * 5 * 5 sets

    Hammer Strength Shrug Machine
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 12/8/5 rest pause

    Rope Abs
    80 * 50

    Stairmill * 30 min

    Went home and my weighted vest came in!

    84lb weighted vest walk * 15 minutes

    -Pop

  11. Thurs 4/30/09

    Lat Pull Downs
    50 * 10
    100 * 10
    150 * 10

    DB SOHP
    20 * 10
    40 * 10

    Superset:
    1: Pullups: BW * 5 * 5 sets
    2: DB SOHP: 60 * 10 * 5 sets


    Superset 2:
    1: DB Side Raises: 20 * 10 * 3 sets
    2: Standing Seated Cable Rows: 120 * 20 * 3 sets

    That's it, quick workout.


    Friday 5/1/09

    Stairmill * 30 min

    Rope Leaning Upright Rows
    110 * 20
    130 * 20
    150 * 20

    Curls
    bar * 10
    65 * 10
    85 * 12/5/3

    DB Shrugs
    80 * 20 * 3 sets

    BW: 268

    -Pop

  12. Monday 5/4/09

    Feet on bench, ring finger on rings grip
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    345 * 1
    360 * 1
    375 * 1
    385 * 1

    Vid of 385: [ame="http://www.youtube.com/watch?v=_YuPSlPG4lY"]YouTube - 385 fob 5 4 09[/ame]

    feet down, pinky on ring, add 2 board
    365 * 5 * 3 sets

    Superset:
    1: Skullcrushers: 50/70/90 * 20
    2: Rope Upright Rows: 120/140/160 * 20
    3: Pops: 65/85/105 * 20

    After: 10 min walk w/84lb weighted vest

    BW: 266.8
    -Pop

  13. Weds 5/6/09

    Leg Press
    2pl * 10
    4pl * 10
    6pl * 10 * 6 sets

    Supersetted with Box Squats
    bar * 10
    135 * 5
    185 * 5
    225 * 5 * 2 sets
    275 * 5 * 4 sets

    Machine Shrugs
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 15/8/5 rest pause

    Rope Abs
    80 * 50

    Stairmill * 15 min
    Elliptical * 15 min


    Thurs 5/7/09

    Real quick workout, going to pick up an '09 Subaru Legacy GT tonight! Good times.

    Lat Pulldowns
    70 * 10
    140 * 10

    Pullups
    BW * 6 * 6 sets

    Supersetted with

    DB SOHP
    25 * 10
    50 * 10
    65 * 10 * 6 sets


    Friday 5/8/09

    Elliptical * 30 min

    Curls
    bar * 10
    65 * 10
    85 * 13/4/3 rest pause

    Rope Upright Rows
    150 * 20 * 3 sets

    Standing Neutral Grip Lat Pull Downs
    100 * 20 * 3 sets

    Stairmill * 10 min

    BW: 265

    -Pop

  14. Hey Pop

    what are the advantages of doing your bench with your legs up like that? I'd imagine it puts more strain on the proper muscles to push out the rep? thanks.....and thanks for continually throwing vid's up
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  15. Monday 5/11/09

    Very tired today, got woken up by the wife around 2:30am, who decided it was time to get busy. I will never complain about that, but I'm plain tired today.

    Incline, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    340 * 1
    355 * 1, here was where I decided to be smart and get my 4 reps 90%+ back down at 90%, as 355 felt much heavier than it ought to.
    340 * 1 * 2 sets

    Flat bench, pinky on ring, 2 board
    375 * 5 * 3 sets


    Superset:
    1: Standing Seated Cable Rows: 130/140/150 * 20
    2: Rolling DB Ext: 30 * 20 * 3 sets
    3: Rope Upright Rows: 150 * 20 * 3 sets


    Pops:
    85 * 20 * 3 sets

    BW: 265.6

    -Pop

  16. Quote Originally Posted by CTDeuce View Post
    Hey Pop

    what are the advantages of doing your bench with your legs up like that? I'd imagine it puts more strain on the proper muscles to push out the rep? thanks.....and thanks for continually throwing vid's up
    Hey man,

    It's like a floor press, except full range. Basically taking leg drive out of the equation puts more stress on the pressing muscles. Also it takes stress off the low back, if like me you happen to be having some problems. It's a nice change up too. I'm a big fan of making minor changes to keep it fresh. Leg drive is great too, just not always.

    Sorry no vids today, nothing inspiring. It's just as well; I found the batteries were dead when I got home and tried to take a picture of something.

    -Pop

  17. Quote Originally Posted by CJPopovich View Post
    Hey man,

    It's like a floor press, except full range. Basically taking leg drive out of the equation puts more stress on the pressing muscles. Also it takes stress off the low back, if like me you happen to be having some problems. It's a nice change up too. I'm a big fan of making minor changes to keep it fresh. Leg drive is great too, just not always.

    Sorry no vids today, nothing inspiring. It's just as well; I found the batteries were dead when I got home and tried to take a picture of something.

    -Pop
    Awesome, thanks for the explanation
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  18. No problem man! Any questions, just ask.

    Weds 5/13/09

    Stairmill * 20 min

    Box Squats, parallel
    135 * 10
    225 * 3
    275 * 3
    315 * 3
    225 * 5 * 3 sets

    Supersetted with Leg Press
    2pl * 10
    4pl * 10
    6pl * 10 * 4 sets
    7pl * 10
    8pl * 10

    Shrug Machine
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 18/8/5

    Rope Abs
    90 * 50

    Stretching

    Rowing Machine
    2000m in 8:10

    BW: 266

    -Pop

  19. Thurs 5/14/09

    Stairmill * 20 min

    Pulldowns
    110 * 10
    220 * 10

    Pullups
    BW * 7 * 6 sets

    Supersetted with DB SOHP
    20 * 10
    40 * 10
    60 * 10
    80 * 10

    Hammer Strength Row Machine
    225 * 10 * 3 sets

    Supersetted with side raises
    20 * 10 * 3 sets

    Stretching

    BW: 266

    -Pop

  20. Friday 5/15/09

    Think I have an ab/groin strain. Good times.

    Rope handled upright row
    60 * 20
    100 * 20
    140 * 20 * 3 sets

    Curls
    bar * 10
    75 * 10
    95 * 7/2/2

    That's it!

    BW: 268 (pizzapizza)

    -Pop

  21. Monday 5/18/09

    Bench, pinky on ring
    bar * 10
    bar + dbl'd mini bands * 10
    95 + dbl'd mini bands * 10
    135 + dbl'd mini bands * 10
    185 + dbl'd mini bands * 3
    225 + dbl'd mini bands * 1
    275 + dbl'd mini bands * 1
    315 + dbl'd mini bands * 1
    335 + dbl'd mini bands * 1
    355 + dbl'd mini bands * Miss
    345 + dbl'd mini bands * 1 PR w/pause

    take bands off, add 2 bd
    385 * 3 * 3 sets


    Superset:
    1: Standing Rows to belly: 150 * 20 * 3 sets
    2: Rolling DB Ext: 35 * 20 * 3 sets
    3: Rope Upright Rows: 150 * 20 * 3 sets

    BW: 267


    Weds 5/20/09

    Going easy for a while until I figure out what's up with my ab/groin strain

    Stairmill * 20 min

    Shrugs
    bar * 12
    135 * 12
    225 * 12
    315 * 12 * 3 sets

    Rope Abs
    40 * 10
    60 * 10
    80 * 10

    Stretching

    GM's
    bar * 10 * 3 sets

    20 min walk w/wife.

    BW: 267

    -Pop

  22. Thurs 5/21/09

    Stairmill * 20 min

    SOHP, thumb knuckle from smooth
    bar * 10
    95 * 10
    135 * 10 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Neutral Grip Pullups
    bw * 6 * 3 sets

    SS w/db side raises
    20 * 10 * 3 sets

    Lat Pulldowns, neutral grip
    100 * 10
    120 * 10
    140 * 10
    160 * 10

    SS w/Lat pulldowns, reg grip
    100 * 10
    120 * 10
    140 * 10
    160 * 10


    BW: ?


    Friday 5/22/09

    Stairmill * 20 min

    Curls
    bar * 10
    75 * 10
    95 * 11/4/3 rest pause

    Shrugs
    275 * 10 * 6 sets, 3 different grips

    Cable Machine Scap Retraction
    30 * 10
    60 * 10
    90 * 10

    BW: 265

    -Pop

  23. How long have you been at this Pop? Just curious...I mean, your numbers are fantastic, and I was just wondering how long it took you to get there.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  24. Long story my friend, and I have some vodka in me to help.

    I started lifting weights somewhere around 8th grade. If I remember correctly my first bench was 75lbs, one foot up in the air, spotters hands on the bar, elbows out and all over the place. I started going to the gym regularly in high school. I graduated high school weighing about 135lbs and could probably bench around 200. I got more serious in college and conquered the 300lb mark. I got out of college @ 167 and could bench a little over 3 plates. Sometime during my first year out of college I decided that while the cycling and MMA stuff was fun, what I really wanted to do was be strong, so I started gaining weight. In 4 years I added about 100lbs. I truly took the "eat big" to heart and lifted fork to mouth.

    As far as my progress goes, I owe a lot of it to Matt Rhodes and Vincent Dizenzo. I pretty much got myself to a 500lb shirted bench. The first day I put a shirt on I think I got like 40-60lbs out of it. My first contest I went 424, 473, 501.5. Rhodes conned me into going down to CT to lift with Dizenzo & the CT gang. I went down there and Vin ripped my form apart! Man, he didn't like much about what I did! LOL! All good. I took it to heart and hit 550 in the gym 2 weeks later. My next contest I went 573 and missed 600 at lockout. Who knew?

    After the 573 I was looking at records and saw that the IPA tested 242 record was 580... man, I thought I could take that! And I did, getting 585 and missing 605. That was my first record! What a rush. I was so excited.

    I decided that being 242 was holding me back to I bumped up to 254, and not very long after hit a 650.3 at Russ Barlow's meet, APF. My new shirt was working well for me. I attempted 700 that day but it wasn't there.

    I then had a series of issues, tweaked pecs, torn shirts, broken belts, and it pretty much all culminated in me fracturing my forearm trying to bench 700. That set me out of the game for a long time, or at least it felt like that. I swore off the bench shirt for long enough to work on some raw stuff.

    A year later, I hit 440 raw in my first raw benching comp. I hit 450 a year later, after a pec tweak. Since then had some health issues, so I've been real careful about what I take and when. Still want to hit that 500 raw, but don't we all aim for the stars?

    I would consider going back in the shirt, they're fun and it's cool to smash big numbers. Still, there is something to be said for doing it raw. I guess I just like lifting weights and competition.

    So that's my long ramble.

  25. Have a chest cold, ugh.

    Monday 5/25/09

    DB Bench
    25 * 10
    50 * 10
    75 * 10
    100 * 10 * 3 sets

    Incline DB
    100 * 10 * 3 sets

    Superset:
    Standing Lat Pulldowns: 100 * 20 * 3 sets
    Standing Seated Cable Rows: 100 * 20 * 3 sets
    Pushdowns: 70 * 20 * 3 sets

    Stairmill * 20 min

    Rough workout, have a slight fever, just went through the motions. Off to get better!

    -Pop
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