CPop's Millennium Sponsored Log

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  1. Have a sinus cold. Meh.

    Monday 10/20/08

    Bench, flat, pinky on ring grip
    bar * 10
    135 * 10
    225 * 5
    275 * 5
    315 * 10
    315 * 8
    315 * 8

    Incline, close grip
    135 * 8
    225 * 8 * 3 sets

    Standing Seated Cable Rows
    150 * 20 * 3 sets

    SS w/Tricep Pushdowns
    80 * 10 * 3 sets

    BW: 272

    Whew, tired today! Took some nyquil last night and never got rid of "the fog". Feeling a little better but was just drained.

    -Pop


  2. Still great numbers for being under the weather. Sinus colds are miserable!

    Hang in there brother.

  3. Weds 10/22/08

    Deadlifts, conventional, hook grip
    135 * 10
    225 * 5
    315 * 5
    405 * 5

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

    Squats
    135 * 5
    225 * 5
    315 * 5

    Rope Situps
    100 * 10
    110 * 10
    120 * 10
    130 * 10

    BW: 272

    -Pop


    As an aside, found out that the bars at the gym where the last contest was were weighed at 50+lbs without the collars, so everything was about 8-10lbs heavy. I guess quite a few lifters felt like everything was "off" so a couple guys went back and weighed the equipment. Not that it matters now, but it does help put things into perspective.
    •   
       


  4. Thurs 10/23/08

    SOHP
    bar * 20
    95 * 10
    135 * 10
    225 * 3
    275 * 1
    295 * 1
    225 * 6

    Pullups
    10 * 3 sets, each set with a different grip on the pullup station.

    Standing Seated Cable Rows, close grip
    160 * 20 * 3 sets

    Cable Scapular Retractions
    50 * 20 * 3 sets

    BW: 270

    Off to Bermuda for a 5 day cruise! Should be a good time. When I come back, it'll be back to SFW and I'm going to give Wendler's 5/3/1 program a try, slightly modified.

    -Pop

  5. The cruise was a blast. We had a great time, too bad it's over!

    Back to work. The plan is to ease through this week and crank it back up next.

    Weds 10/29/08

    Squats, free
    bar * 10
    135 * 10
    225 * 5
    315 * 5
    405 * 5

    Shrugs
    135 * 12
    225 * 12
    315 * 12
    405 * 12
    495 * 12

    Rope Abs
    100 * 15
    110 * 15
    120 * 15

    BW: 269 (somehow I lost a couple pounds on the cruise... who knew?)

    -Pop

  6. glad to see the cruise was fun. I'm without a doubt envious...I could use a vacation desperately, haha
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  7. I'm definitely jealous.... I haven't been on a vacation that didn't involve a wedding, funeral, hockey, etc, in.......... well, ever. I really need to get away for awhile! Sounds like you had a great time. I'm sure 5 days flew by so quickly that you're wondering where the time went?

  8. Yeah, it went by really fast... we'd do it again for sure. It was a great time. It'd been a long time since I had a vacation, so it was overdue. Plus you gotta keep the wife happy...

  9. Quote Originally Posted by CJPopovich View Post
    Plus you gotta keep the wife happy...
    My girlfriend and I aren't even married yet...and I still know what you mean, haha
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  10. Thurs 10/30/08

    Pulldowns
    80 * 10
    160 * 10
    240 * 10

    Pullups
    BW+25lbs * 8 * 4 sets

    Standing Seated 1 arm rows
    100 * 10 * 3 sets/side

    Standing Strict 1 arm OHP
    25 * 10/side
    50 * 10/side
    75 * 10/side
    100 * 10/side

    BW: 269

    -Pop

  11. Friday 10/31/08

    Elliptical * 30 min

    Upright Rows
    15 * 15
    65 * 15
    115 * 15
    135 * 15

    DB Curls
    25 * 10
    35 * 10
    45 * 10

    Bent Over Rear Delt Raises
    15 * 20 * 3 sets

    Grip work
    sport * 10/hand
    #1 * 5/hand
    #2 * 2L,5R
    #2.5 * 1R

    Hold, #2 * 10 sec L, #2.5 * 10 sec R

    BW: 268

    -Pop

  12. Monday 11/3/08

    Flat Bench, por grip
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    285 * 5
    325 * 5
    345 * 6

    Incline, close grip (thumbs from smooth)
    135 * 10
    225 * 10 * 3 sets

    Superset:
    1: Standing seated cable rows, close grip: 130/140/150/160/170 * 20 reps
    2: Standing Overhead Extension: 50/60/70/80/90 * 20 reps

    Got a nasty sinus infection, a fun way to start the week. Antibiotics are draining my energy but I still feel "okay".

    BW: 268

    -Pop

  13. Feeling a little better today.

    Squats, free
    bar * 10
    135 * 10
    225 * 5
    300 * 5
    345 * 5
    365 * 6

    Deadlifts, conventional, hook grip
    225 * 5
    345 * 5
    395 * 5
    420 * 10

    Shrugs
    225 * 15
    315 * 15
    405 * 15
    495 * 15

    Rope Ab Situps
    100 * 20 * 3 sets

    BW: 267

    -Pop

  14. Thurs 11/6/08

    Think I cracked a freaking tooth today... dentist appt on Monday. :'(


    SOHP
    bar * 10
    95 * 10
    135 * 10
    175 * 5
    200 * 5
    215 * 5

    Lat Pulldowns
    60 * 10
    120 * 10
    180 * 10

    Pullups
    BW + 50lbs * 5 * 3 sets
    BW * 10

    Dumbbell SOHP
    50 * 20 * 4 sets

    Standing Seated Cable Row, neutral grip
    70 * 10
    140 * 10
    210 * 10
    280 * 10

    Stretching & Out!

    I fear the dentist, with a deep irrational fear.

    -Pop

  15. Friday 11/7/08

    Upright Rows
    15 * 15
    65 * 15
    115 * 15
    140 * 15

    DB Hammer Curls
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    Bent Over Rear Delt Raises
    15 * 20 * 3 sets

    Cable Scapular Retraction
    150 * 20 * 5 sets

    Grip Work
    Sport * 10/hand
    #1 * 5/hand
    #2 * 2/5L & 5R
    #2.5 * 2R

    BW: 268

    -Pop

  16. Tooth seems to be okay, nothing showed up onthe xray, whew!

    Monday 11/10/2008

    Bench, flat, por grip
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 3
    315 * 3
    330 * 3
    345 * 6, lost my tightness around rep 4, had to reposition, which sucked.

    Vid of 345: YouTube - 345x6 11.10.2008.MOV

    Incline, close grip (thumbs from smooth)
    185 * 10
    245 * 10 * 3 sets

    Superset:
    Standing Seated Cable Rows: 150, 160, 170, 180, 190, 200 * 20
    Standing Overhead Extensions: 50, 60, 70, 80, 90, 100 * 20

    BW: 267

    -Pop

  17. Weds 11/12/08

    Warmup
    hip mobility & hip flexor stretching

    Squats
    bar * 10
    135 * 10
    225 * 3
    315 * 3
    345 * 3
    365 * 3
    385 * 4

    Deadlifts, conventional, hook grip
    225 * 3
    315 * 3
    395 * 3
    420 * 3
    445 * 8

    Shrugs
    135 * 20
    225 * 20
    315 * 20
    405 * 20
    495 * 20, gave myself a sweet trap cramp, and was lucky enough to have my A.R.T. practitioner 20' away when it happened. 30 seconds of pain, and all better. I need one of these guys to just follow me around.

    Rope Ab Situps
    100 * 20 * 3 sets

    BW: 268.

    -Pop

  18. Thurs 11/13/08

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    200 * 3
    215 * 3
    225 * 3

    Pulldowns
    80 * 10
    160 * 10
    240 * 10

    Pullups:
    BW * 10 * 6 sets

    DB SOHP:
    55 * 20 * 5 sets

    Done!

    BW: 268

    -Pop

  19. Friday 11/14/08

    Upright Rows
    15 8 15
    65 * 15
    115 * 15
    145 * 15

    DB Hammer Curls
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    Bent Over Rear Delt Raises
    15 * 20 * 5 sets

    Cable Scap Retraction
    150 * 20 * 5 sets

    Grip Work
    Sport * 10/hand
    #1 * 5/hand
    #2 * 3L & 5 R
    #2.5 * 3 R
    Drop set, hold #2, #1, Sport * 10 sec/hand/gripper

    BW: 269.5

    -Pop

  20. Monday 11/17/08

    Bench, flat, p.o.r. grip
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    290 * 5
    325 * 3
    365 * 4

    Vid of 365: [ame="http://www.youtube.com/watch?v=aWDtH5FgEzg"]YouTube - 365 * 4 bench[/ame]

    Incline, close grip (thumbs from smooth)
    185 * 10
    265 * 10 * 3 sets

    Superset:
    1: Standing Overhead Extensions: 60/70/80/90/100/110 * 20
    2: Standing Seated Cable Row, close grip: 160/170/180/190/200/210 * 20

    BW: 270.5

    -Pop

  21. Weds 11/19/08

    Squats
    bar * 10
    135 * 10
    225 * 5
    325 * 5
    365 * 3
    410 * 1

    Deadlifts, conventional, hook grip
    225 * 5
    370 * 5
    425 * 3
    470 * 6

    Shrugs
    315 * 20
    405 * 20
    495 * 20
    405 * 20

    Rope Ab Situps
    100 * 20
    110 * 20
    120 * 20

    BW: 270

    -Pop

  22. Thurs 11/20/08

    SOHP
    bar * 10
    95 * 10
    135 * 10
    190 * 5
    215 * 3
    240 * 1

    Pull downs
    60 * 10
    120 * 10
    180 * 10

    Pullups
    BW * 10
    BW + 25lbs * 5
    BW + 45lbs * 3
    BW * 10

    DB SOHP
    60 * 20 * 3 sets

    Standing Lat Pulls to Belly
    100 * 10 * 5 sets

    BW: 270

    -Pop

  23. Friday 11/21/08

    Upright Rows
    15 * 15
    65 * 15
    115 * 15
    165 * 12

    DB Hammer Curls
    25 * 10
    35 * 10
    45 * 10
    55 * 10
    65 * 8

    Bent Over Rear Delt Raises
    17.5 * 20 * 3 sets

    Grip Work
    warmup
    sport * 10/hand
    #1 * 5/hand
    #2 * 3L & 5R
    #2.5 * 3R

    BW: 271

    -Pop

  24. Monday 11/24/08

    Bench, flat, pinky on ring grip
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    250 * 5
    275 * 5

    Incline, close grip (thumbs from smooth)
    225 * 10
    275 * 10
    275 * 10
    275 * 9

    Superset
    1: Standing Overhead Extensions: 70, 80, 90, 100, 110 * 20
    2: Standing Seated Cable Rows: 170, 180, 190, 200, 210 * 20

    BW: 268

    -Pop

  25. Weds 11/26/08

    Squats
    bar * 10
    135 * 10
    225 * 5
    260 * 5
    280 * 5
    300 * 5

    Deadlifts, conventional, hook grip
    135 * 5
    225 * 5
    295 * 5
    320 * 5
    345 * 5

    Shrugs
    225 * 10
    315 * 10
    405 * 10

    Rope Abs
    60 * 20
    80 * 20
    100 * 20

    BW: 270

    -Pop

  26. Thurs 11/27/08

    SOHP:
    bar * 20
    95 * 10
    135 * 10
    150 * 5
    160 * 5

    Was supposed to do 140 for 5 but forgot while warming up.

    Hammer strength plate loaded lat machine
    135 * 10
    185 * 10
    225 * 10
    275 * 10
    315 * 10
    365 * 10
    405 * 10

    DB SOHP
    40 * 20
    50 * 20
    60 * 20

    Standing Lat Pulls to Belly
    70 * 20
    140 * 20
    180 * 20


    That's it, happy Thanksgiving everyone!

    -Pop

  27. Friday 11/28/08

    Upright Rows
    15 * 15
    65 * 15
    115 * 15 * 2 sets

    DB Curls
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    Bent Over Rear Delt Raises
    17.5 * 20 * 3 sets

    That's it, easy day!

    -Pop

  28. ...you're so strong, haha
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  29. Monday 12/1/08

    Bench, flat, pinky on ring
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 5
    315 * 5
    335 * 6

    Vid: [ame="http://www.youtube.com/watch?v=2qlRNx1O5Lc"]YouTube - 335x6 12.1.08.MOV[/ame]

    Close grip flat bench, 1 finger on smooth
    135 * 10
    225 * 10
    275 * 8 * 2 sets

    SkullCrushers
    50 * 20
    70 * 20
    90 * 20

    Standing Lat Pulls to Belly
    50 * 20
    100 * 20
    150 * 20

    BW: 270.6

    -Pop

  30. Quote Originally Posted by CTDeuce View Post
    ...you're so strong, haha

    Thanks brother! I just like picking up heavy things and putting them back down.

  31. Quote Originally Posted by CJPopovich View Post
    Thanks brother! I just like picking up heavy things and putting them back down.
    I like picking up moderate weight things with the intention to pick up heavy things at a later date in time
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  32. Weds 12/3/08

    Squats
    bar * 10
    135 * 10
    225 * 5
    310 * 5
    355 * 5, tweaked something in my mid back here.
    380 * 5

    Deadlifts, conventional, hook grip
    225 * 5
    355 * 5
    410 * 5
    435 * 5

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

    Rope Situps
    80 * 10
    100 * 10
    120 * 10

    BW: Two seventy-fat.

    -Pop

  33. Thurs 12/4/08

    SOHP (thumbs from smooth)
    bar * 10
    95 * 10
    135 * 10
    180 * 5
    210 * 5
    220 * 5

    Pulldowns
    100 * 10
    180 * 10

    Pullups
    BW * 10 * 3 sets

    DB SOHP
    30 * 20
    50 * 20
    70 * 20

    Plate Loaded Lat Machine
    1pl/side * 10
    2pl/side * 10
    3pl/side * 8

    BW: 273

    -Pop

  34. Friday 12/5/08

    Upright Rows
    30 * 20
    50 * 20
    70 * 20
    90 * 20


    DB Hammer Curls
    20 * 10
    30 * 10
    40 * 10
    50 * 10
    60 * 10

    Rope Face Pulls
    60 * 20 * 3 sets

    Cable Scap Retraction
    150 * 20 * 3 sets

    Grip Work
    warmup
    sport * 10/hand
    #1 * 10/hand
    #2 * 2L & 5R
    #2.5 * 2 R
    Sport * 30/hand

    BW: 271

    -Pop

  35. Monday 12/8/08

    Bench, flat, pinky on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    275 * 3
    315 * 3
    335 * 3
    355 * 4

    No vid, batteries died!

    Close grip bench, 1 finger on the smooth
    225 * 8
    275 * 8 * 3 sets

    Rope Face Pulls
    70 * 20 * 3 sets

    Skull Crushers (curl bar)
    40 * 20
    70 * 20
    100 * 20

    BW: 268.6

    -Pop

  36. Squats
    bar * 10
    135 * 10
    225 * 3
    315 * 3
    355 * 3
    380 * 3
    400 * 3

    Deadlifts
    225 * 3
    410 * 3
    435 * 3
    460 * 5, tweaked something on the last rep

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10, did I screw something up with my back?
    495 * 10, yep.

    Rope Abs
    60 * 20
    90 * 20
    120 * 20

    Stretching, mobility and rehab work * 10 mins

    Home for ice and anti-inflammatories!

    -Pop

  37. Thus 12/11/08

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    210 * 3
    220 * 3
    235 * 3

    Pulldowns
    70 * 10
    140 * 10
    210 * 10

    Pullups
    bw * 10 * 3 sets

    DB SOHP
    35 * 20
    55 * 20
    75 * 20

    Wide Grip Pulldowns
    100 * 10
    140 * 10
    180 * 10

    BW: 273

    -Pop

  38. Monday 12/15/08

    Bench, pinky on the ring
    bar * 10 * 2 sets
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    295 * 5
    335 * 3
    375 * 2

    Vid of 375: [ame="http://www.youtube.com/watch?v=LdWXVy68Tq0&feature=ch annel"]YouTube - 375x2 12.15.08.MOV[/ame]

    Close Grip Bench
    225 * 8
    275 * 8 * 4 sets

    Vid of Close Grip Bench: YouTube - 275x8 cg 12.15.08.MOV

    Superset
    1: SkullCrushers:
    60 * 20
    90 * 20
    120 * 20

    2: Rope Face Pulls
    60 * 20
    80 * 20
    100 * 20

    BW: 272

    -Pop

  39. Weds 12/17/08

    No sq/dl as I'm trying to be somewhat intelligent wrt recovery. Will do it next week though.

    Shrugs
    135 * 15
    225 * 15
    315 * 15
    405 * 15

    Elliptical * 35 mins

    Stretching

    Out!

    BW: Unknown.

    -Pop

  40. Thurs 12/18

    Pushups * 10 * 3 sets

    SOHP
    bar * 10
    95 * 10
    135 * 10
    190 * 5
    220 * 3
    245 * 1

    Reverse Grip Pulldowns
    50 * 10
    100 * 10
    150 * 10
    200 * 10

    Chinups
    bw * 8 * 3 sets

    DB SOHP
    35 * 20
    55 * 20
    75 * 20

    Standing seated cable row
    100 * 20 * 3 sets

    BW: 271

    -Pop
  

  
 

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