CPop's Millennium Sponsored Log

Page 10 of 16 First ... 58910111215 ... Last
  1. AX Product Specialist
    Bnatural's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Dec 2009
    Age
    31
    Posts
    2,264
    Rep Power
    576687
    Level
    43
    Lv. Percent
    87.44%
    Achievements Activity ProPosting Pro

    what are SOHPs?
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net

  2. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Quote Originally Posted by Bnatural View Post
    what are SOHPs?
    Strict Overhead Press. Done standing, no back bend, no leg drive. I have found them to be an excellent exercise for developing overal strength. I like both barbell and dumbbell SOHP, but find that the barbell variant tends to subtract from my bench. As such, I only do barbell SOHP work once per month, and I do it on the week prior to my deload week, so by the time I'm back under a heavy bench it doesn't bother me.
  3. AX Product Specialist
    Bnatural's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Dec 2009
    Age
    31
    Posts
    2,264
    Rep Power
    576687
    Level
    43
    Lv. Percent
    87.44%
    Achievements Activity ProPosting Pro

    very interesting. I've added this in recently as my seated military topped off, so I went back to standing, and I've found we have a seated machine press that works well as a standing press (lucky me).

    The SOHP adds nice detail to the upper back too!
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net
    •   
       

  4. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Quote Originally Posted by Bnatural View Post
    very interesting. I've added this in recently as my seated military topped off, so I went back to standing, and I've found we have a seated machine press that works well as a standing press (lucky me).

    The SOHP adds nice detail to the upper back too!
    Try doing them with a barbell or dumbbells. They are a humbling exercise. I have only done seated once in the past 2 years, I wanted to see how it felt. At the time my best DB SOHP was probably the 80's for a tough set of 20. My first try seated I did the 100's for 20. They felt like candy in my hands with the back support. I think seated and SOHP are useful tools, but SOHP IMO has a higher overall strength carry-over, and because the weight is less, the wear/tear and chance of injury is less too. I'm pretty rough on my shoulders with benching, so this may not be as applicable to those who don't do what I do.
  5. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Tues 12/15/09
    Stairmill * 30 min

    Turkish Getups
    25 * 10
    65 * 5

    Treadmill * 10 min


    Weds 12/16/09

    Stairmill * 30 min

    SSB Squats, low box (elite box all the way down)
    bar * 5
    135 * 3
    225 * 3
    325 * 3

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

    Rope Abs
    80 * 20 * 3 sets

    Ab Wheel * 10

    Elliptical * 10 min

    BW: 264

    -Pop
  6. AX Product Specialist
    Bnatural's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Dec 2009
    Age
    31
    Posts
    2,264
    Rep Power
    576687
    Level
    43
    Lv. Percent
    87.44%
    Achievements Activity ProPosting Pro

    100sx20 damn, i thought i was rollin doin 105sx6

    ive got some work to do. i usually do the stand mil with bb, rarely with db's
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net
  7. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thurs 12/17/09

    Stairmill * 30 min

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

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 5 * 8 sets

    Pulldowns w/tyler grips
    150 * 10 * 3 sets

    DB Side Raises
    20 * 20 * 3 sets

    BW: 264


    Friday 12/18/09 @ Dover Gym

    Stairmill * 30 min

    Stretching

    Lying Rear Delt Cable Flyes
    15 * 20 * 3 sets flat + 3 sets incline

    DB Bicep Preacher Curls
    15 * 10 * 3 sets, I was messing around with working on muscle contraction vs/ just lifting the weight. My right biceps has been bothering me for a while and I'm just trying something new.

    DB Shrugs
    60 * 20 * 3 sets


    Sunday 12/20/09

    30 min stairmill
    Stretching
  8. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Monday 12/21/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    445 * 1
    405 * 2 (4 reps 90%+)

    Vid of 445: [ame="http://www.youtube.com/watch?v=ow-q8rkw9AY"]YouTube- 445 Bench[/ame]

    Add 3 bd, close grip (thumbs from smooth)
    405 * 8 * 2 sets

    Superset of DOOM:
    1: Lying Rear Delt Cable Flyes: 35/45/55 * 20
    2: Standing Seated Cable Rows (close grip): 140 * 20 * 3 sets
    3: Cable Scapular Retractions: 150 * 20 * 3 sets
    4: Overhead Extensions: 70 * 50 * 3 sets

    My elbow has been bothering me a bit so I jacked up the overhead extension reps to get blood through there. Have massage work scheduled tomorrow, I should be good to go!

    The 445 felt good. I was off today, but the weight still moved fine. I'd would have liked it to move a little faster, but it went, and sometimes that's good enough.

    BW: 266 (buffet at work, I'm surprised I'm not 600 lbs yet)

    -Pop
  9. Senior Member
    Millennium 1's Avatar
    Join Date
    Apr 2007
    Posts
    1,413
    Rep Power
    1311
    Level
    28
    Lv. Percent
    57.72%
    Achievements Posting Pro

    Dude! That 445 was cake! Great job!!!
  10. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thanks Matt, I appreciate it!
  11. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Tues 12/22/09

    Stairmill * 30 min

    Stretching


    Weds 12/23/09

    Stairmill * 30 min

    Deadlifts, conventional, standing on a plate
    135 * 3
    225 * 1
    315 * 1
    405 * 1
    495 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets
    315 * 20 zee pump, yah!

    Rope Abs
    80 * 20 * 3 sets

    Elliptical * 35 min

    -Pop
  12. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thurs 12/24/09

    Stairmill * 30 min

    DB SOHP
    10 * 10
    30 * 10
    60 * 10
    85 * 10 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Pullups/neutral grip/chinups
    4 * each method * 12 sets w/1 min break btwn sets

    Lying Rear Delt Cable Flyes
    20 * 20 * 3 sets

    DB Side Raises
    15 * 20 * 3 sets

    DB Shrugs
    50 * 20 * 3 sets

    That's it! Merry Christmas!


    Sat 12/26/09
    stairmill * 60 min
    stretching

    Undoing the holiday cookie consumption.

    -Pop
  13. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Sun 12/27/09

    1.25 mile walk
    1.25 mile walk w/90 lb weighted vest

    Mon 12/28/09

    Bench, feet up, 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
    345 + 5 chains/side * 1
    370 + 5 chains/side * 1 PR
    335 + 5 chains/side * 3 (5 reps 90%+)

    Vid of 370: [ame="http://www.youtube.com/watch?v=RFVPTK84H8g"]YouTube- 370 bench w/chains, feet up[/ame]

    take chains off, add 3 board, close grip (thumbs from smooth)
    425 * 5 * 2 sets

    Superset:
    1: Lying Rear Delt Cable Flyes: 35/45/55 * 20
    2: Standing Seated Cable Row, close grip: 120 * 20 * 3 sets
    3: High Cable Scapular Retraction: 200 * 20 * 3 sets
    4: Pushdowns: 50 * 20 * 3 sets (elbow bothering me so going light on extension work)

    BW: 266.5

    -Pop
  14. Senior Member
    Millennium 1's Avatar
    Join Date
    Apr 2007
    Posts
    1,413
    Rep Power
    1311
    Level
    28
    Lv. Percent
    57.72%
    Achievements Posting Pro

    Haha! That's just sick.... Nice work Chris!
  15. AX Product Specialist
    Bnatural's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Dec 2009
    Age
    31
    Posts
    2,264
    Rep Power
    576687
    Level
    43
    Lv. Percent
    87.44%
    Achievements Activity ProPosting Pro

    Very solid work, nice video as well!
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net
  16. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thanks guys!


    Weds 12/30/09

    Stairmill * 30 min

    Stretching

    SSB box squats, elite box all the way down
    bar * 5
    135 * 3
    225 * 3
    335 * 3

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

    Rope Abs
    80 * 20 * 3 sets

    Ab Wheel * 10

    Elliptical * 35 min

    BW: 266

    -Pop
  17. Advanced Member
    rxp1997's Avatar
    Stats
    5'9"  230 lbs.
    Join Date
    Oct 2006
    Age
    47
    Posts
    674
    Rep Power
    13210
    Level
    21
    Lv. Percent
    42.4%

    CJ, what is the current supplement stack you are running? do you compete raw or geared?
  18. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    RXP;

    Your numbers have improved a lot! Nice work. Keep it up! I've competed both raw and geared. Lately I've been doing raw stuff.


    AM Supplements:
    MVP-365
    COQ10
    Red Yeast Rice
    Liv52
    MycoGreen
    Either Fish Oil, Tabs, or Flax Oil mixed in shake
    Green Tea Extract
    Vitamin C
    I normally have a shake that I made from True Protein, which has a combination of short and long acting proteins as well as oatmeal. I have been adding a couple raw organic (and washed by me) eggs lately too.

    PM:
    ZMK
    MycoGreen
    Decaffinated Green Tea
    Vitamin C
    Sometimes Somnidren

    I take Ragnarok before my workouts, and CRE-02 before the heavy ones as well. I tend to take the decaffinated rag as often as I can, and take the caffinated version prior to benching. If I'm tired I'll do 1/2 scoop caffinated and 1/2 decaf on non-bench days.

    My post workout shake is advanced muscle from trueprotein.com. On bench days I take it with a scoop of waxy maize, on other days I do not take in the carbs post workout; I'll get enough once I'm home and eating dinner.

    That's about it! I take a couple prescription drugs (nexium for heartburn, etc) but the above is basically my supplementation.
  19. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thus 12/31/09

    Stairmill * 30 min

    SOHP, close grip (thumb nail from smooth)
    bar * 10
    95 * 10
    135 * 10
    185 * 1
    225 * 1
    250 * 1
    280 * 1

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    bw * 5 * 10 sets

    Lat Pulldowns w/Tyler Grips
    150 * 10
    170 * 10
    190 * 10

    DB Side Raises
    15 * 20
    17.5 * 20
    20 * 20

    DB Shrugs
    50 * 20 * 3 sets

    Elliptical * 45 min

    I did extra cardio due to the 15 billion extra calories I will be eating tonight! Happy New Year!

    BW: 265

    -Pop
  20. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Friday 1/1/10 Dover Gym

    Stairmill * 60 min

    Lying Rear Delt Cable Flyes
    10 * 20
    15 * 20
    20 * 20

    Incline Lying Rear Delt Cable Flyes
    10 * 20
    15 * 20

    DB Curls
    15 * 10
    17.5 * 10
    20 * 10

    Stretching & Out.

    Easy day, just got the blood into the muscles.

    -Pop
  21. AX Product Specialist
    Bnatural's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Dec 2009
    Age
    31
    Posts
    2,264
    Rep Power
    576687
    Level
    43
    Lv. Percent
    87.44%
    Achievements Activity ProPosting Pro

    more solid workouts brotha!
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net
  22. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thank you!


    Monday 1/4/10

    Deload

    DB Incline Bench
    20 * 10
    50 * 12
    75 * 12
    100 * 12 * 4 sets

    DB Flat Bench
    100 * 12 * 4 sets

    Superset 1:
    1: Standing Lat Rows to Belly: 100/130/160 * 20
    2: Lying Rear Delt Cable Flyes: 35/45/55 * 20

    Superset 2:
    1: Pushdowns: 50/70/90 * 20
    2: Cable Scapular Retraction: 200 * 20 * 3 sets

    Stairmill * 10 min
    Elliptical * 15 min

    BW: 265.5

    -Pop
  23. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Gave blood today... dragging a little...

    Weds 1/6/10

    Stairmill * 30 min

    Stretching

    Deadlifts, conventional, standing on plate, hook grip
    135 * 5
    225 * 1
    315 * 1
    425 * 1
    515 * 1

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

    Ab Wheel * 10

    Rope Abs
    80 * 20 * 3 sets

    DB Shrugs
    50 * 20 * 3 sets, one giant set

    BW: 264.5

    -Pop
  24. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thurs 1/7/10

    Stairmill * 30 min

    DB SOHP
    25 * 12
    45 * 12
    65 * 12 * 4 sets

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 6 * 10 sets

    Pulldowns w/Tyler Grips
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    DB Side Raises
    20 * 20 * 3 sets

    Elliptical * 30 min

    BW: 262.5

    -Pop
  25. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Friday 1/8/10

    Stairmill * 35 min

    Incline Shrugs
    135 * 10
    225 * 10 * 5 sets

    Lying Rear Delt Cable Flyes
    25 * 20
    35 * 20
    45 * 20

    Reverse Pec Dec
    60 * 10 * 3 sets

    BB Curls
    bar * 5
    95 * 5
    135 * 5

    DB Preacher Curls
    15 * 20 * 2 sets

    Upright Rows
    50 * 10
    70 * 10
    90 * 10

    BW: 264.5

    -Pop
  26. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Monday 1/11/10

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    135 + dbl'd mini & micro bands * 3
    185 + dbl'd mini & micro bands * 1
    225 + dbl'd mini & micro bands * 1
    275 + dbl'd mini & micro bands * 1
    325 + dbl'd mini & micro bands * 1
    370 + dbl'd mini & micro bands * Miss, lift off was screwed up, my fault for timing it wrong. Very close to locking it out anyway, spent like 20 years nearly locking it out. Took off 5 lbs and got my head straight.
    365 + dbl'd mini & micro bands * 1 PR

    Take bands off, add 4 board, close grip (thumbs from smooth)
    405 * 8
    455 * 5
    475 * 3

    Vid of 365 + bands:

    [ame="http://www.youtube.com/watch?v=8Mm5UehjEuQ"]YouTube- 365 + doubled mini & micro bands[/ame]



    Vid of 475 4 board:

    [ame="http://www.youtube.com/watch?v=T_5Qcujm21M"]YouTube- 475 close grip 4 board[/ame]

    Superset:
    1: Lying Rear Delt Flyes: 30/45/60 * 20
    2: Standing Seated Calbe Row: 130 * 20 * 3 sets
    3: Rolling DB Ext: 40/50/60 * 15

    Upright Rows, pinky on ring
    bar * 10
    65 * 10
    85 * 10
    105 * 10
    125 * 10

    BW: 266

    -Pop
  27. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Weds 1/13/10

    Stairmill * 30 min

    Stretching

    SSB Low box squats, elite box on lowest position
    bar * 3
    135 * 3
    225 * 3
    315 * 3
    345 * 3

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

    Rope Abs: 80 * 20 * 3 sets

    Ab Wheel * 10 * 2 sets

    Elliptical * 30 min

    BW: 264

    -Pop
  28. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thurs 1/14/10

    Elliptical * 15 min
    Stairmill * 15 min

    Stretching

    DB SOHP
    15 * 12
    35 * 12
    55 * 12
    75 * 12 * 4 sets

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 7 * 10 sets

    Standing Lat Rows to Belly w/Tyler Grips
    100 * 10
    150 * 10 * 3 sets

    DB Side Raises
    20 * 20 * 3 sets

    BW: 263

    -Pop
  29. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Friday 1/15/10

    Stairmill * 20 min

    Stretching

    Incline Shrugs
    bar * 12
    135 * 12
    225 * 12 * 5 sets w/3 count hold @ top

    Lying Rear Delt Cable Flyes
    30 * 20 * 3 sets

    Curls w/tyler grips
    bar * 10 reg + 10 rev
    65 * 10 reg + 10 rev
    85 * 10 reg + 10 rev

    DB Preacher Curls
    15 * 20 * 3 sets

    Elliptical * 15 min

    BW: 264

    -Pop
  30. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Monday 1.18.10

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    450 * 1
    405 * 3

    Vid of 450:
    [ame="http://www.youtube.com/watch?v=G_ySZDM5FK4"]YouTube- chris 450[/ame]


    Vid of 405x3:
    [ame="http://www.youtube.com/watch?v=OGiuzTz5ybg"]YouTube- chris 405x3[/ame]

    Felt off on all of my sets today. I still got the weight okay, but didn't feel like I hit anything in the groove, and just tired... maybe fighting something. Movin' on and staying positive!

    4 board close grip
    405 * 5
    455 * 5 * 2 sets

    Reg Grip 475 * 10 sec holdout

    Superset:
    1: Lying Rear Delt Cable Flyes: 30/40/50 * 20
    2: Standing Lat Rows to Belly: 100/140/180 * 10
    3: Rolling DB extensions: 45/55/65 * 15


    BW: 267

    -Pop
  31. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Weds 1/20/10

    Stairmill * 30 long minutes

    Stretching

    Deadlifts, sumo, hook grip
    135 * 5
    225 * 1
    315 * 1
    405 * 1
    445 * 3

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

    Rope Abs
    80 * 20 * 3 sets

    SS w/ab wheel
    10 * 3 sets

    BW: 264.5

    -Pop
  32. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thurs 1/21/10

    Stairmill * 30 min

    Stretching

    DB SOHP
    20 * 12
    45 * 12
    65 * 12
    85 * 12 * 3 sets

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 8 * 8 sets

    Standing Lat Pulls to Belly w/Tyler Grips
    100 * 10
    140 * 10
    180 * 10 * 3 sets

    DB Side Raises
    15 * 20
    20 * 20
    25 * 20

    Foam Rolling

    BW: 264.5

    -Pop
  33. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Friday 1/22/10

    Stairmill * 15 min (5 min warmup, 10 min intervals)

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

    Lying Rear Delt Cable Flyes
    30 * 20 * 3 sets

    Curlbar Curls w/Fat Gripz
    bar * 10
    35 * 10
    55 * 10
    75 * 10

    DB Preacher Curls
    15 * 20 * 3 sets

    Wide Grip Upright Rows
    bar * 10
    65 * 10
    85 * 10
    105 * 10
    115 * 10

    Elliptical * 30 min

    Recumbant Bike * 20 min

    BW: 265

    -Pop
  34. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Felt off today.

    Bench w/feet up
    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
    355 + 5 chains/side * 1
    375 + 5 chains/side * Miss @ lockout
    315 + 5 chains/side * 3

    Standing Lat Rows to Belly
    150 * 20 * 3 sets

    Felt awful, went home, have a fever. Ugh.

    -Pop
  35. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Weds 1/27/10

    Stairmill * 15 min

    SSB Squats, elite box on lowest setting
    bar * 5
    135 * 5
    225 * 2
    315 * 2
    355 * 2

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 20 * 3 sets

    Rope Abs
    80 * 20

    ss w/ab wheel
    10 * 2 sets

    BW: 261

    -Pop
  36. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thurs 1/28/10

    Elliptical * 5 min

    SOHP
    bar * 10
    95 * 10
    135 * 8
    185 * 3
    225 * 3
    265 * 1
    275 * 1
    245 * 3 + 7 more with some leg drive.

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10 * 4 sets

    Row Machine
    135 * 10 * 3 sets
    225 * 10 * 3 sets

    DB Side Raises
    15 * 20
    20 * 20
    25 * 20

    BW: 261. Have a sinus infection, which is why I've felt bad lately. Started antibiotics today, should be back in the swing of it soon.

    -Pop
  37. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Friday 1/29/10

    Finally! Friday! It's been a long week for me. I'm looking forward to resting over the weekend.

    Incline Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    225 * 20
    135 * 20

    Lying Rear Delt Cable Flyes
    30 * 20
    40 * 20
    40 * 45 sec of reps
    60 * 45 sec of reps * 2, just trying something new

    Curls
    bar * 10
    95 * 5
    135 * 5
    155 * 5

    DB Preacher Curls
    15 * 20 * 3 sets

    DB Shrugs
    45 * 20 * 3 sets

    Solo Ab * 50

    Stairmill * 30 min at a low level
    Elliptical * 15 min slow

    BW: 262

    -Pop
  38. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Feb 1, 2010

    Deload Week

    DB Incline
    15 * 10
    25 * 10
    35 * 10
    65 * 10
    90 * 10
    105 + hands on top of them * 10 * 3 sets

    DB Flat
    105 * 10 * 3 sets

    Superset:
    1: Lying Rear Delt Cable Flyes: 30 * 20 * 3 sets
    2: Rolling DB Ext: 35/45/55 * 20
    3: Standing Lat Pulls to Belly: 150 * 20 * 3 sets

    Elliptical * 35 min

    BW: 262

    -Pop
  39. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Weds 2/3/10

    Stairmill * 30 min

    Sumo Deadlifts, hook grip
    135 * 5
    225 * 1
    315 * 1
    405 * 1
    475 * 1
    505 * 1 This is actually an all time PR. Went up well.

    Shrugs
    225 * 20
    315 * 20
    405 * 20 * 3 sets

    Rope Abs
    80 * 20 * 3 sets

    ss w/ab wheel
    10 * 3 sets

    BW: 260.5

    -Pop
  40. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    429
    Level
    20
    Lv. Percent
    63.01%

    Thurs 2/4/10

    Stairmill * 30 min

    DB SOHP
    15 * 15
    25 * 15
    45 * 15
    65 * 15 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    w/1 mini band * 5
    w/2 mini bands * 5 * 3 sets

    Dips
    BW * 10 * 4 sets

    Bent Over Rows
    bar * 10
    135 * 10
    185 * 10 * 3 sets

    DB Side Raises
    15 * 20
    20 * 20
    25 * 20

    BW: 260.5

    -Pop
  

  
 

Similar Forum Threads

  1. Millennium Supps
    By Bnatural in forum Millennium Sport Technologies
    Replies: 20
    Last Post: 04-28-2011, 01:21 PM
  2. Replies: 31
    Last Post: 02-09-2011, 11:26 AM
  3. Attention Millennium 1 !
    By strategicmove in forum Millennium Sport Technologies
    Replies: 8
    Last Post: 10-14-2009, 02:40 PM
  4. Millennium HITS IRAQ
    By Fire911 in forum Millennium Sport Technologies
    Replies: 34
    Last Post: 02-05-2009, 09:44 AM
  5. I think I'm a Millennium Fan 4 Life~!
    By TommyTuffGuy in forum Millennium Sport Technologies
    Replies: 2
    Last Post: 06-30-2007, 08:41 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in