CPop's Millennium Sponsored Log

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  1. Weds 7/8/09

    Stairmill * 25 min

    SSB Box Squats
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    365 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10 * 2 sets
    405 * 10 * 3 sets
    495 * 10

    Rope Abs
    80 * 10
    100 * 10
    120 * 10

    Hyperextensions
    bw * 10 * 3 sets

    BW: 269.6

    -Pop


  2. Thurs 7/9/09

    Stairmill * 30 min

    DB SOHP:
    15 * 10
    30 * 10
    45 * 10
    60 * 10
    75 * 10

    Standing Lat Rows to Belly
    90 * 10
    100 *10
    110 * 10
    120 * 10
    130 * 10

    Reverse Pec Dec
    60 * 10
    90 * 10
    120 * 10

    Stairmill * 15 min

    DB Side Raises
    10 * 10
    15 * 10
    20 * 10
    25 * 10
    30 * 10

    BW: 269


    Fri 7/10/09

    Stairmill * 30 min

    DB Curls
    5 * 10
    10 * 10
    15 * 10
    20 * 10
    25 * 10

    Tweaked my bicep and this is the first I have been able to work them since. Getting better. Big weights, lol!

    Standing Low Pully Belly Row
    200 * 20 * 3 sets

    Reverse Pec Dec
    50 * 10
    70 * 10
    90 * 10
    110 * 10
    130 * 10

    Stretching & Out

    1 mile walk w/wife @ home.

    BW: 268

    -Pop
    •   
       


  3. Sat 7/11/09

    20 mile bike ride

    Sun 7/12/09

    8.5 mile bike ride



    Monday 7/13/09

    Close grip bench (thumbs from smooth)
    bar * 10 * 2 sets
    95 * 10
    135 * 10
    135 + 5 chains/side * 5
    185 + 5 chains/side * 3
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    315 + 5 chains/side * 1
    355 + 5 chains/side * 1 PR
    320 + 5 chains/side * 3 PR

    Take chains off, move grip in a little (thumb knuckle on smooth), feet up on bench
    245 * 8
    295 * 8
    335 * 6

    Rack Lockouts (pinky on ring grip)
    315 * 3
    405 * 3
    495 * 3
    525 * 1

    Reverse Pec Dec
    20 * 20
    80 * 20 * 3 sets

    Standing Overhead Extensions
    70 * 50 reps

    6.5 mile bike ride

    BW: 269

    -Pop

  4. Weds 7/15/09

    Stretching

    Stairmill * 20 min

    More stretching

    Deadlifts, conventional, hook grip
    135 * 5
    225 * 1
    315 * 1
    405 * 1
    520 * 1 PR since injury

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 8 * 3 sets

    Rope Abs
    50 * 10
    70 * 10
    90 * 10

    Hyperextensions
    bw * 10 * 3 sets

    4.5 mile bike ride w/wife after I got home.

    BW: 269

    -Pop

  5. Thurs 7/16/09

    Long day at work...

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 3, used a little leg drive on these.

    Before the 275 set saw a girl in the gym I used to be friends with and hadn't seen for a couple years. We talked for a few minutes and I went back to work. As I was re-approaching the bar, a friend of mine who does crossfit stuff said to me "why aren't you as disciplined with this as you are with your bench work?". So I started thinking.

    DB SOHP
    20 * 20
    40 * 20
    60 * 20

    Reverse Pec Dec
    50 * 10
    100 * 10
    130 * 10
    150 * 10
    170 * 10

    Standing Lat Rows to Belly
    80 * 10
    100 * 10
    120 * 10
    140 * 10
    160 * 10
    180 * 10 biceps felt okay.

    Stairmill * 30 min.

    During the stairmill I thought about my training. I recall Sebastian Burn's article "Hard Work". I realized that I've had a few injuries, and training smart is a good thing which I need to do, but that I had blurred backing off with being lazy. So I started over.

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 1
    225 * 1
    250 * 1

    DB SOHP
    20 * 20
    40 * 20
    60 * 20

    Standing Lat Pull to Belly
    80 * 10
    100 * 10
    120 * 10
    140 * 10
    160 * 10

    Reverse Pec Dec
    60 * 10
    100 * 10
    140 * 10

    BW: 267

    -Pop

  6. Friday 7/17/09

    Stairmill * 30 min

    Recumbant Bike * 20 min

    Incline Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10 * 3 sets

    Seated Cable Scap Retraction
    50 * 20
    100 * 20
    150 * 20

    Scap Retraction
    150 * 20 * 3 sets

    DB Rows
    20 * 10
    40 * 10
    60 * 10
    80 * 10
    100 * 10, these didn't bother my bicep

    BW: 269

    -Pop

  7. Monday 7/20/09

    Deload week.
    A.M. 30 min stairmill


    PM Training:
    DB Incline Bench
    25 * 10 * 3 sets
    50 * 10
    75 * 10
    105 * 12 * 4 sets

    DB Flat Bench
    105 * 10 * 4 sets

    Reverse Pec Dec, neutral grip
    50 * 10
    80 * 10
    110 * 10
    140 * 10

    Rope Upright Rows
    100 * 20 * 5 sets

    Overhead Extensions
    50 * 20
    70 * 20
    90 * 20
    110 * 20

    DB Shrugs
    45 * 20 * 3 sets

    BW: 269

    4.5 mile bike ride

    -Pop

  8. Weds 7/22/09

    Stairmill * 30 min

    SSB box squats
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    385 * 1 PR

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets, a little sloppy, I'll stay here for a while I think.

    Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Stretching & Foam Roller

    Hyperextension
    bw * 10 * 3 sets

    Went home

    5 mile bike ride
    20 min walk

    BW: Sexy

    -Pop

  9. Thurs 7/23/09

    Stairmill * 30 min

    DB SOHP
    15 * 10
    25 * 10
    50 * 10
    65 * 10
    80 * 10 * 3 sets

    Lat Pull Downs
    50 * 10
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Pullups
    BW * 10 This didn't bother my bicep, thankfully. I quit while I was ahead. Will do more next week.

    Reverse Pec Dec
    50 * 10
    80 * 10
    110 * 10
    140 * 10

    DB Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 268

    Did 4.5 mile bike ride w/wife @ home.

    -Pop

  10. Friday 7/24/09

    Stairmill * 40 min

    Incline Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10 * 3 sets

    Reverse Pec Dec
    60 * 20
    80 * 20
    100 * 20

    Rope Upright Rows
    150 * 20 * 3 sets

    Hammer Curls
    10 * 10
    15 * 10
    20 * 10
    25 * 10
    30 * 10
    35 * 10

    DB Shrugs
    70 * 20 * 3 sets

    BW: 269

    -Pop
    •   
       


  11. Did the training a day early b/c my training partner is flying to the West Coast tomorrow morning.

    Sun 7/26/09

    Bench, pinky on ring
    bar + dbl'd micro bands * 10
    95 + dbl'd micro bands * 10
    135 + dbl'd micro bands * 10
    185 + dbl'd micro bands * 3
    225 + dbl'd micro bands * 1
    275 + dbl'd micro bands * 1
    315 + dbl'd micro bands * 1
    365 + dbl'd micro bands * 1
    385 + dbl'd micro bands * 1
    405 + dbl'd micro bands * 1

    Incline, pinky on ring
    135 * 8
    225 * 8
    315 * 6 * 2 sets

    Rack Lockouts, pinky on ring
    405 * 3
    475 * 3
    525 * 1

    Reverse Pec Dec
    80 * 10
    90 * 10
    100 * 10
    110 * 10
    120 * 10

    Standing Seated Cable Rows, close grip
    120 * 20
    130 * 20
    140 * 20
    150 * 20
    160 * 20

    Overhead Extensions
    50 * 50 reps

    DB Shrugs
    50 * 20 * 3 sets

    BW: 269

    -Pop

  12. Went on night shift this week, which sucks.

    Mon 7/27
    1.25 mile walk w/weighted vest

    Tues 7/28
    AM: 1/2 hour on stairmill & stretching
    PM: 1/2 hour on stairmill & stretching

    Weds 7/29
    AM: 1/2 hour on stairmill & stretching

    PM: 10 min on elliptical

    Deadlifts, conventional, hook grip
    135 * 3
    225 * 1
    315 * 1
    425 * 1
    525 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    90 * 10
    100 * 10
    110 * 10

    Hyperextensions
    bw * 10 * 3 sets


    Thurs 7/30/09
    AM: walk

    PM: 20 min on stairmill

    DB SOHP
    20 * 12
    40 * 12
    60 * 12
    80 * 12 * 3 sets

    Pulldowns
    100 * 10
    200 * 10
    250 * 10

    Pullups
    bw * 10 * 2 sets

    Reverse Pec Dec
    40 * 10
    80 * 10
    120 * 10

    DB Side Raises
    20 * 10
    25 * 10
    30 * 10

    After work: 20 min on stairmill

    BW: 267

    -Pop

  13. Nice workouts CPOP, any meets coming up?

  14. Thanks man, I'm looking at something in the fall... we'll see! Training is back on track, and strength is coming back up.

    Friday 7/31/09

    Incline Shrugs
    bar * 20
    135 * 10
    225 * 10
    315 * 10 * 4 sets

    Standing Seated Cable Rows, medium neutral grip
    50 * 10
    100 * 10
    150 * 10
    200 * 10

    Rope Upright Rows
    150 * 20 * 4 sets

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10

    DB Shrugs
    70 * 20 * 4 sets

    BW: 268

    -Pop

  15. Monday 8/3/09

    Bench, pinky on ring grip
    bar * 10
    95 * 10
    135 * 10
    195 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    410 * 1
    420 * 1

    Add 3 board
    405 * 8
    425 * 6

    Rolling DB Extensions
    20 * 10
    40 * 10
    60 * 10 * 2 sets

    Reverse Pec Dec
    60 * 10
    100 * 10
    140 * 10

    Standing Seated Cable Rows, close grip
    100 * 20
    140 * 20
    180 * 20

    Scap Retraction
    150 * 20 * 3 sets

    DB Shrugs
    50 * 20 * 3 sets

    BW: 266

    -Pop

  16. Weds 8/5/09

    Stairmill * 1 hour.

    This was a PR for conditioning and something I've been working on for a while. Why? Just to do it. It was the measure I somewhat arbitrarily picked for when my conditioning would be "good enough". I'm not sure if I'll step it up more plateau or back off from here, right now I'm just excited I finally got there. When I started 10 min almost killed me.

    Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 15
    405 * 15 * 4 sets

    Box Jumps, ~20" box
    bw * 5
    bw + 40lbs * 3
    bw + 80lbs * 3
    bw + 120lbs * 3
    bw + 140lbs * 3
    bw + 160lbs * 3

    Few Stair Jumps, worked up to 6 stairs, whatever that was.

    Stretching

    Ab contraption * 50 reps

    DB Shrugs
    50 * giant set of 50 reps

    Went home and did a slow 1.25 mile walk with the wife.

    BW: 264
    -Pop

  17. Thurs 8/6/09

    DB SOHP
    20 * 10
    40 * 10
    60 * 10
    80 * 15 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10 * 3 sets

    Reverse Pec Dec
    50 * 20
    80 * 20
    110 * 20

    That's it, shot, not much sleep this day.




    Friday 8/7/09

    Incline Shrugs
    bar * 12
    135 * 12
    225 * 12
    315 * 12 * 4 sets

    Rope Upright Rows
    150 * 20 * 3 sets

    Standing Seated Cable Rows
    150 * 20 * 3 sets

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10, bicep felt okay on these, a little sore but not bad.

    DB Shrugs
    50 * 20
    75 * 20
    100 * 20

    Stairmill * 30 min

    Recumbent Bike/Treadmill/Elliptical * 30 min

    1.25 mile walk w/wife at home.

    BW: 267

    -Pop

  18. Monday 8/10/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    135 + 5 chains/side * 3
    185 + 5 chains/side * 1
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    315 + 5 chains/side * 1
    365 + 5 chains/side * 1
    335 + 5 chains/side * 1

    Take Chains off, add 3 board
    405 * 8
    435 * 5

    Rolling DB Extensions
    20 * 10
    40 * 10
    60 * 10
    70 * 10
    80 * 8

    Reverse Pec Dec
    80 * 20
    100 * 20
    130 * 20, had to rest/pause the set to complete it

    Standing Seated Cable Rows
    150 * 20 * 3 sets

    DB Shrugs
    50 * 20
    75 * 20
    100 * 20

    Went for 2.5 mile walk w/wife afterwards. Good training today, the 365 felt great, but I decided to stop while I was ahead. There is something to be said for leaving some in the tank, and it was the heaviest I've successfully gone in a while.

    BW: 266

    -Pop

  19. Weds 8/12/09

    Stairmill * 45 min

    SSB Box Squats
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    405 * 1, I think this is actually a PR with this bar, certainly after doing the cardio.

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Hyperextensions
    BW * 10 * 3 sets

    Stretching

    1.25 mile walk w/wife

    BW: 267

    -Pop

  20. Computer hard drive failure on Tues, new equipment bought Weds, and received Thurs, installed and up Friday. Whew!

    Thurs 8/13/09

    Stairmill * 20 min

    SOHP, close grip (thumbnail from smooth)
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    255 * 1
    280 * 1 PR with this grip

    Pulldowns
    100 * 10
    200 * 10
    250 * 10

    Pullups
    BW * 8 * 5 sets

    CSR
    2pl * 10
    4pl * 10
    3pl * 10

    DB SOHP
    20 * 15
    40 * 15
    60 * 15
    80 * 15

    DB Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 268


    Friday 8/14/09

    Incline Shrugs
    bar * 10
    135 * 15
    225 * 15
    315 * 15 * 4 sets

    Rope Upright Rows
    160 * 20 * 4 sets

    Standing Seated Cable Rows, med grip
    100 * 10
    150 * 10
    200 * 10

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10

    DB Shrugs
    80 * 20 * 3 sets

    Stairmill * 45 min

    Recumbent Bike * 20 min

    BW: 266

    -Pop

  21. Sat 8/15/09
    Morning cardio: 1/2 hour on stairmill
    Sun 8/16/09
    Morning cardio: 1/2 hour on stairmill + 1/2 hour on bike

    Monday 8/17/09

    Deload week

    20 min on stairmill

    DB Incline bench
    25 * 10
    50 * 10
    75 * 10
    105 * 15 * 4 sets

    DB Flat Bench
    105 * 10 * 4 sets

    Rolling DB Ext
    20 * 10
    40 * 10
    60 * 10
    80 * 8

    Standing Seated Cable Rows
    120 * 20
    160 * 20
    200 * 20

    Scap Retraction
    150 * 20 * 3 sets

    DB Shrugs
    80 * 20 * 3 sets

    1.25 mile walk w/wife afterwards.

    BW: 267

    -Pop

  22. Looking good CPop,

    I see you're thinking about something in the Fall? Same with me, I'm going to do the Eastern Canadian Championship this November as it's not too far from where I live. The lifts are going great since I've got back to going heavy (took a few months off to recuperate). Squatted 565 with just a belt and wraps, and I'm rackpulling 655 now. I'm planning on getting the rackpulls up to 700 before going back to regular deads. Bench has budged much though, I'm still sitting around 415-425 raw and 455 shirted, not sure how to improve this though, I think I need to find a new chest/bench routine.

  23. Thanks man, your numbers look great! For a bench routine, check out the article Matt Rhodes wrote about Vincent Dizenzo's road to a 600 raw bench. Great stuff.



    Tues 8/18/09

    Went for 2.5 mile walk w/wife. Ate steak tips & potatoes afterwards, and felt awesome.

    Weds 8/19/09

    Stairmill * 30 min

    Deadlifts standing on rubber 45 lb plate.
    135 * 3
    225 * 1
    315 * 1
    405 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10

    Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Supersetted with Hyperextensions
    bw * 10 * 3 sets

    Went for 3.75 mile walk w/wife after.

    BW: 268

    -Pop

  24. Thurs 8/20/09

    Pulldowns
    50 * 10
    100 * 10
    200 * 10

    Pullups
    BW * 10 * 4 sets

    DB Rows
    100 * 20 * 2 sets

    1 arm DB SOHP, all done as 1 giant set
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10
    65 * 10
    75 * 10

    Stairmill * 30 min

    1.25 mile walk w/wife

    BW: 267

    -Pop

  25. Friday 8/22/09

    Incline Shrugs
    bar * 15
    135 * 15
    225 * 15
    315 * 15 * 5 sets

    Rope Upright Rows
    170 * 20 * 4 sets

    Reverse Pec Dec
    80 * 20 * 3 sets

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10

    DB Shrugs
    85 * 20 * 3 sets

    1.25 mile walk w/wife. It absolutely poured on the way home. Instant wet t-shirt contest! ;D

    BW: 266
    -Pop

  26. Monday 8/24/09

    Bench, pinky on ring
    bar + doubled micro bands * 10
    95 + doubled micro bands * 10
    135 + doubled micro bands * 10
    185 + doubled micro bands * 1
    225 + doubled micro bands * 1
    275 + doubled micro bands * 1
    315 + doubled micro bands * 1
    365 + doubled micro bands * 1
    410 + doubled micro bands * 1 PR
    375 + doubled micro bands * 1 nice long pause, 3 reps 90%+

    Take bands off, add 3 board
    405 * 8
    445 * 4
    405 * 9

    Rolling DB Extensions
    40 * 10
    60 * 10
    80 * 10

    Standing Seated Cable Rows
    120 * 20
    150 * 20
    180 * 20

    DB Shrugs
    85 * 20 * 3 sets

    Reverse Pec Dec
    50 * 20
    80 * 20
    110 * 20

    BW: 266.

    -Pop

  27. Tues 8/25/09
    Walked 5 miles with the wife. Made up for it by eating 50 billion calories after.

    Weds 8/26/09

    30 min stairmill

    SSB Box Squats, moved box down 1 pin
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    365 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 4 sets

    Hyperextensions
    BW * 10 * 3 sets

    Supersetted with Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Stairmill * 30 min

    Stretching & OUT!

    BW: 267

    -Pop

  28. Hey CPop, what do you think about Wendler's 5/3/1 "wave" protocol? I pulled it off a different forum as it peaked my interest. I'm thinking about trying this out in preparation for my next meet.

  29. Hey Big,

    It's a great program, but I think it's much better suited for long term use. Not a good quick blast program IMO. The main reason it works well is that you start light and conservative, and go up in time. Wendler says to base the percentages off your max - 10%. I think it's a much better strength program than a powerlifting specific program. Good stuff, but not for me. I would run it a minimum of 4 months or so, preferably longer. See how you like it, but remember, the important thing is to start light.

  30. Thurs 8/27/09

    Elliptical * 20 min

    Pulldowns
    50 * 10
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Pullups
    BW * 5
    BW + 25lbs * 5 * 4 sets

    DB SOHP
    25 * 20
    45 * 20
    65 * 20
    85 * 20 * 2 sets, had to rest/pause the second set

    DB Rows
    100 * 25
    100 * 30

    Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 266

    -Pop
  

  
 

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