CPop's Millennium Sponsored Log

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  1. Friday 8/1/08

    Walk in the a.m. for about 1/2 hour.

    Easy gym day. Did a bunch of very light work.

    Hammer Strength Shrugs, worked up to 405 for a few sets of 10

    Lat Pulls to Belly
    120 * 10 * 3 sets

    Reverse Grip Curls
    25 * 10
    55 * 10
    85 * 10

    DB Curls
    35 * 10 * 3 sets

    Low Back Machine * until my back felt a little better

    Rope Abs
    25 * 10
    85 * 10
    125 * 10

    BW: 268

    -Pop


  2. Mon 8/4/08

    Floor Press, pinky on the rings
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    425 * 1 PR

    Back up on the bench, 2 board, close grip (thumbs from smooth)
    315 * 5
    365 * 5
    405 * 4

    Giant Superset
    1: Standing Seated Cable Rows, close grip: 170 * 20 * 3 sets
    2: Pushdowns, medium grip: 60 * 20 * 3 sets
    3: Standing Rope Rows: 200 * 20 * 3 sets

    BW: 269

    -Pop
    •   
       


  3. Weds 8/6/08

    Walk

    Deadlifts, conventional, hook grip
    135 * 10
    225 * 10
    315 * 8

    At the 8th rep, heard something pop in my low back, followed by instability and a size 10 helping of pain on the right side of my back, into my groin, and a little down my right leg. I laid down on the floor and could barely get up. Needed help walking out of the gym. Driving was a fun experience, as I can't even push in the clutch without pain. Luckily my wife is an occupational therapist, so she knows how to help me move around.

    Right now the plan is ice ice baby. I have a massage scheduled Friday evening. I have a plan and will overcome, even though I can't even tie my own shoes right now. I'm not sure what the cause of this is. My form was fine. My low back has been bothering me for a couple of months. I think it has to do with sitting all day at work. Obviously heavy deadlifting strengthens the area but also stresses it. Whatever. Rehab has already started. Wish me luck and any good tips I will listen to.

    BW: Pain

    -Pop

  4. ugh that sounds awful. I hope your rehab goes as well as possible on your lower back.

    Do you do any stretching? Yoga, Pilates, etc? This may help loosen up the muscles in your body so that even when they tighten with heavy lifting, they won't be so succeptible to injury.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  5. Thanks man. I do quite a lot of stretching. I don't do yoga or pilates (yet) but may look into it.
    •   
       


  6. Quote Originally Posted by CJPopovich View Post
    Thanks man. I do quite a lot of stretching. I don't do yoga or pilates (yet) but may look into it.
    Since I started doing some yoga a few months back, I have become a lot more agile...and I have not gotten any injuries at all from lifiting or on the tennis court since. That may just be a coincidence...but i'm sure it didn't hurt, haha.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  7. Fri 8/8/08

    Elliptical * 15 min

    Seated Lat Pulldowns, behind the neck (done b/c I can keep my back straight)
    100 * 10
    150 * 10 * 5 sets

    Standing VERY strict DB Presses
    25 * 20
    50 * 20

    Rope Abs
    70 * 25, done slow

    1 hour massage w/DMSO & lots of liniment

    +Pain

    BW: 27fat

    I'm on the road to recovery...

    -Pop

  8. Got another massage Sat morning and a chiro visit too. Feeling much better, although still not 100%. It doesn't look like a disc problem, so that's good news.

    Mon 8/11/08

    Incline, pinky on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    385 * 1

    Flat bench, feet up on bench, index finger on ring
    225 * 5
    315 * 5 * 3 sets

    Kaz Presses (in smith machine, bar counted as 45)
    bar * 20
    135 * 20
    185 * 20
    225 * 10

    Superset:
    1) Standing Lat Pulls to Belly: 100 * 20 * 3 sets
    2) Standing Rope Lat Pulls: 200 * 20 * 3 sets

    BW: 266

    -Pop

  9. Weds 8/13/08

    Elliptical * 30 min

    Stretching

    Abductor Machine
    100 * 10 * 3 sets

    Adductor Machine
    100 * 10 * 3 sets

    Machine Shrugs
    315 * 10 * 6 sets.

    Ab work

    BW: 268

    -Pop

  10. Thurs 8/14/08

    Warm Up

    Speed Bench
    bar * 20
    95 * 10
    135 * 10
    135 * 3
    185 * 3 * 5 sets, grip from pinky to index finger on ring

    DB SOHP
    65 * 20 * 3 sets

    Standing Lat Pulls to Belly
    100 * 20
    150 * 20 * 3 sets

    Pullups, med grip
    bw * 5 * 3 sets

    Stretching & Out!

    BW: 266.4

    -Pop

  11. Friday 8/15/08

    Scap Retraction
    150 * 10 * 3 sets

    Standing Seated Cable Row Scap Retraction
    50 * 20
    100 * 20

    Upright Rows
    40 * 10
    60 * 10
    80 * 10
    100 * 10 * 3 sets

    DB Hammer Curls
    25 * 10
    40 * 10
    55 * 10

    Cable Curls
    50 * 10
    100 * 10
    150 * 10

    That's all!

    BW: 268

    -Pop

  12. Monday 8/18/08

    Bench, ring finger on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    445 * miss, improperly set up, I also hosed up a couple other things.
    445 * 1 there we go.

    Add 2 board, same grip
    315 * 5
    365 * 5
    405 * 5

    Superset:
    1: Kaz Press: 185 * 20 * 3 sets
    2: Standing Seated Cable Row: 150 * 20 * 3 sets
    3: Standing Rope Lat Pull: 200 * 20 * 3 sets

    BW: 272

    -Pop

  13. Weds 8/20/08

    Rack lockouts with bar held in shrugged position whole time:
    bar * 10
    135 * 10
    225 * 10
    315 * 10

    Shrugs
    315 * 10 * 5 sets

    Adductor Machine:
    120 * 10 * 3 sets

    Abductor Machine:
    120 * 10 * 3 sets

    Stretching/Mobility

    Lunges:
    BW * 10 * 2 sets

    SS w/Standing Rope Lat Pulls
    100 * 20 * 2 sets

    BW: 270

    -Pop

  14. Friday 8/22/08

    AM
    Cardio * 20 min


    PM
    Super Pullovers
    80 * 20
    110 * 20
    140 * 20

    Upright Rows
    50 * 10
    80 * 10
    100 * 10 * 3 sets

    Curls (21's)
    70 * 21 * 2 sets

    Stretching

    BW 271

    -Pop

  15. 8/25/08

    Floor Press, pinky on ring.

    These are like a 2 board for me, I can't touch my elbows (or even lower arm) without my shoulders coming off the floor due to some triceps action so I press it up when I feel a bunch of tension from the floor on my tri's and it feels like I'm on a "shelf".

    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    430 * 1 PR
    445 * 1 PR

    Vid: YouTube - 445 floor press


    Back up on a regular bench, 4 board, pinky on ring
    405 * 5
    455 * 5 PR
    495 * 3 PR

    Superset:
    Blue Band Vinny Row: blues * 15 * 4 sets
    Kaz Press: 185 * 15 * 4 sets
    Standing Seated Cable Rows (close grip) 180 * 15 * 4 sets

    BW: 269

    Good Workout

    -Pop

  16. Floor presses throw me the hell off, that's sick, popovich!

  17. Weds 8/27/08

    Deadlifts, conventional, hook grip
    135 * 10
    225 * 10

    Walking Lunges
    bw * 10 * 3 sets

    Supersetted with Rope Situps
    80 * 10 * 3 sets

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

    Abductor Machine
    130 * 10 * 3 sets

    Adductor Machine
    130 * 10 * 3 sets

    BW: 269

    -Pop

  18. Thurs 8/28/08

    Speed Bench, pinky on ring
    bar * 20
    bar + dbl'd mini bands * 10
    95 + dbl'd mini bands * 10
    135 + dbl'd mini bands * 10
    185 + dbl'd mini bands * 3 * 6 sets

    Elliptical * 30 min

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    bw * 7 * 5 sets

    SOHP (dumbbells)
    65 * 20 * 3 sets

    Standing Seated Cable Rows (close grip)
    150 * 20 * 3 sets

    BW: 270

    -Pop

  19. Friday 8/29/08

    Upright Rows
    45 * 10
    75 * 10
    105 * 10 * 3 sets

    DB Hammer Curls
    30 * 10
    35 * 10
    40 * 10
    45 * 10
    50 * 10

    Standing Lat Rows to Belly
    100 * 10 * 5 sets

    Straight Legged Situps * 12

    Stretching & Out. Easy day, long weekend, it's been a while coming, everyone enjoy the weekend and drive safe!

    BW: 270

    -Pop

  20. Monday 9/1/08

    Incline Bench, pinky on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    395 * 1

    Vid of 395: YouTube - 395 incline

    DB Flat Bench
    120 * 10 * 3 sets

    Superset:
    1: Kaz Presses; 185 * 15 * 3 sets
    2: Rope Face Pulls: 80 * 20 * 3 sets
    3: Standing Seated Cable Rows: 150 * 20 * 3 sets

    BW: 268

    -Pop

  21. Weds 9/3/08

    Elliptical * 30 min

    Stretching.

    Deadlifts, conv, hook grip
    135 * 5
    225 * 5
    315 * 5

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10 * 3 sets, supersetted with

    Rope Abs
    90 * 15 * 3 sets

    BW: 267

    -Pop

  22. Hey Pop

    you gonna get yourself some Cre-02 or are you sticking with your current supplement layout? I am trying my first dose tomorrow so I can let you know how it goes
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  23. Thurs 9/4/08

    Speed Bench
    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 * 6 sets

    Pullups
    bw * 8 * 5 sets

    DB SOHP
    65 * 20
    70 * 20
    75 * 20

    Standing Seated Cable Rows, cambered neutral grip bar
    180 * 20 * 3 sets

    BW: 267

    -Pop

  24. Quote Originally Posted by CTDeuce View Post
    Hey Pop

    you gonna get yourself some Cre-02 or are you sticking with your current supplement layout? I am trying my first dose tomorrow so I can let you know how it goes

    I have 2 bottles in my possession already!

    I plan on sticking with the Rag for now, I am looking forward to trying them out but I'm changing a few things in supplementville, and want to be able to have a better idea as to what is attributed strictly to the Cre-02.


    Looking forward to what you have to say about it...

    -Pop

  25. Quote Originally Posted by CJPopovich View Post
    I have 2 bottles in my possession already!

    I plan on sticking with the Rag for now, I am looking forward to trying them out but I'm changing a few things in supplementville, and want to be able to have a better idea as to what is attributed strictly to the Cre-02.


    Looking forward to what you have to say about it...

    -Pop
    It was insane, haha. I went up on 2 lifts and did an extra excersise because I didn't want to stop!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  26. Friday 9/5/08

    Long walk

    Elliptical * 35 min

    Superset:
    1: Upright rows
    60 * 10
    80 * 10
    100 * 10 * 3 sets
    2: DB Hammer Curls
    30 * 10
    35 * 10
    40 * 10 * 3 sets

    Standing Lat Pulls to Belly
    100 * 10 * 5 sets, one giant set (never let go of the bar)

    BW: 268

    Had some blood work done, the values aren't where I want (or expect) them to be so I'll be working on that for a while. Pay attention to the stuff you take!

    -Pop

  27. Mon 9/8/08

    Elliptical * 20 min

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * 1, stopped here as the pec was bothering me.

    add 4 board
    455 * 1
    495 * 1
    545 * Miss, twice. The first time I missed b/c the lift off guy let go before I had the weight out, and I can't skull crush 545, lol. The second time it was either because I was too shot or just too heavy, not sure. Either way I think I'm close to this.

    495 Vid: [ame="http://www.youtube.com/watch?v=h0B0uDseFRE"]YouTube - 495 4 board[/ame]

    Regular Bench: 225 * 34 PR The reps aren't anything special, just busting them out for a little extra blood. Felt good.

    225 reps vid: [ame="http://www.youtube.com/watch?v=nf7Lx-4ei3E"]YouTube - 225 * 34 reps[/ame]


    Superset:
    1: Standing seated close grip rows: 150 * 20 * 3 sets
    2: Rope Face pulls: 90 * 20 * 3 sets

    Went home and did a 20 min walk with the wife.

    BW: 263.

    -Pop

  28. Weds 9/10/08

    Elliptical * 20 min

    Stretching

    Deadlifts, conv, hook grip
    135 * 10
    225 * 5
    315 * 3
    405 * 3

    Squats, low box
    135 * 10 * 3 sets

    Shrugs:
    135 * 10
    225 * 10
    315 * 10
    405 * 10 * 5 sets, supersetted with

    Rope Ab Situps
    100 * 10 * 5 sets

    20 min walk with wife after I got home

    BW: 264

    -Pop

  29. Thurs 9/11/08

    Elliptical * 10 min

    Overhead Press
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    started using some leg drive here
    225 * 1
    275 * 1
    315 * 1
    340 * 1 PR, pretty easy

    Pullups
    bw * 9 * 5 sets

    Standing Strict DB Overhead Press
    50 * 20 * 3 sets

    Standing Seated Cable Rows
    180 * 20 * 3 sets

    BW: 264

    -Pop

  30. Quote Originally Posted by CJPopovich View Post
    Thurs 9/11/08

    Elliptical * 10 min

    Overhead Press
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    started using some leg drive here
    225 * 1
    275 * 1
    315 * 1
    340 * 1 PR, pretty easy

    Pullups
    bw * 9 * 5 sets

    Standing Strict DB Overhead Press
    50 * 20 * 3 sets

    Standing Seated Cable Rows
    180 * 20 * 3 sets

    BW: 264

    -Pop
    Nice PR big guy!

    I can't wait until you switch to CRE-02.......
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