CPop's Millennium Sponsored Log

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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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.......

  16. Thanks!

    Yeah, I'm thinking about starting it up either next week or the week after and giving it a go. I'm all excited to try it. No way I'll make it more than 2 more weeks...

  17. Friday 9/12/08

    Elliptical * 15 min, did some intervals and a cool down

    Superset:

    1: DB hammer curls, 30 * 10, 35 * 10, 40 * 10 * 3 sets
    2: Upright Rows, 60 * 10, 80 * 10, 100 * 10 * 3 sets

    Decline Situps * 10 * 2 sets

    Scapular Retraction
    200 * 10 * 5 sets

    BW: 265

    -Pop

  18. Monday 9/15/08

    Floor press, pinky on ring grip
    bar * 20
    95 * 10
    135 * 10
    185 * 6
    225 * 3
    275 * 3
    315 * 3
    365 * 3
    405 * 3 Rep PR
    420 * 3 Rep PR

    Vid of 420: YouTube - 420 x 3 floor press


    Back up on bench, add 4 board, pinky on ring grip
    405 * 1
    455 * 1
    495 * 1
    515 * 1 PR with pinky on ring grip

    Superset:
    1: Rope Face Pulls: 100 * 20 * 3 sets
    2: Rope Pushdowns: 100 * 20 * 3 sets
    3: Standing Seated Cable Rows: 150 * 20 * 3 sets

    BW: 267

    -Pop

  19. Quote Originally Posted by CJPopovich View Post
    Monday 9/15/08

    Floor press, pinky on ring grip
    bar * 20
    95 * 10
    135 * 10
    185 * 6
    225 * 3
    275 * 3
    315 * 3
    365 * 3
    405 * 3 Rep PR
    420 * 3 Rep PR

    Vid of 420: http://www.youtube.com/watch?v=559sX0G0buI


    Back up on bench, add 4 board, pinky on ring grip
    405 * 1
    455 * 1
    495 * 1
    515 * 1 PR with pinky on ring grip

    Superset:
    1: Rope Face Pulls: 100 * 20 * 3 sets
    2: Rope Pushdowns: 100 * 20 * 3 sets
    3: Standing Seated Cable Rows: 150 * 20 * 3 sets

    BW: 267

    -Pop

    Nice PR's! That 420 looked easy!

  20. Thanks! I aim to please! Just wait until next week when I start CRE-02!

  21. Weds 9/17/08

    Elliptical * 20 min, did some interval stuff and like 15 min of steady state.

    Stretching

    Deadlifts, conventional, hook grip
    135 * 10
    225 * 3
    315 * 1
    405 * 1
    495 * 1, easy, most I've pulled since my injury. Felt good!

    Squats, low box
    bar * 10
    135 * 10
    225 * 10 * 2 sets

    Shrugs
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets, supersetted with:

    Rope Abs
    110 * 15 * 3 sets

    BW: 266

    -Pop

  22. Thurs 9/18/08

    Elliptical * 20 min

    Stretching

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    bw * 10 * 5 sets

    DB Rows
    100 * 10 * 3 sets

    Standing Seated Cable Rows, close grip: 150 * 20 * 3 sets

    Standing Strict Dumbbell Overhead Press
    30 *20
    55 * 20
    85 * 20, I think this is a PR.

    BW: 267

    -Pop

  23. Friday 9/19/08

    Elliptical * 15 min

    Upright Rows
    70 * 10
    90 * 10
    110 * 10 * 5 sets

    Supersetted w/DB Hammer Curls
    30 * 10
    35 * 10
    40 * 10 * 5 sets

    Lat Pulldowns
    light weight * bunch of reps

    Easy day.

    BW: 269

    -Pop

  24. Low energy day. I think it was the hour hike I did yesterday with the wife!

    Incline Bench, pinky on rings
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    405 * Miss, pushed in a straight line. Popped it off the chest fine but missed at lockout. Curses!!!!
    315 * 3
    365 * 2, shot.

    DB Bench, palms facing
    120's * 14 * 2 sets

    Standing Seated Cable Rows, close grip
    150 8 20 * 3 sets, all done quickly.

    BW: 268

    Next week will be better!

    -Pop

  25. Weds 9/24/08

    Squats, box, parallel
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    405 * 1, just wanted to feel the weight.

    Deadlifts, conventional, hook grip
    225 * 5
    315 * 5
    405 * 3

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10
    545 * 10

    Rope Abs (situps)
    120 * 10 * 3 sets

    BW: 271

    -Pop
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