CPop's Millennium Sponsored Log

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  1. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 12/19/08

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

    DB Hammer Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    Solo Ab Machine * 1 min

    Standing Lat Pulls to Belly
    70 * 10
    100 * 10
    130 * 10

    BW: 273

    -Pop

  2. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 12/22/08

    Elliptical * 70 minutes

    Bench, flat, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    235 * 5
    255 * 5
    275 * 10

    DB Incline
    45 * 10
    90 * 15 * 4 sets

    Kaz Presses
    135 * 20
    185 * 20
    205 * 20

    Standing Seated Cable Row
    100 * 20 * 3 sets

    BW: 275

    -Pop
  3. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 12/24/08

    Merry Christmas everyone!

    Squats
    bar * 10
    135 * 10
    225 * 5
    265 * 5
    290 * 5
    310 * 5

    SOHP
    bar * 10
    95 * 10
    135 * 10
    155 * 5
    170 * 5
    185 * 5

    Lat Pulldowns
    100 * 10
    200 * 10

    Chinups
    bw * 9 * 3 sets

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

    That's it!

    -Pop
    •   
       

  4. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Fri 12/26/08

    AM walk * 30 min

    Elliptical * 35 min

    Upright Rows
    15 * 20
    35 * 20
    55 * 20
    75 * 20
    95 * 20

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

    Scap Retraction
    50 * 10
    95 * 10
    stack plus 2 additional plates * 10

    Solo Ab * 1 min

    Out!

    One of the things that I got my wife for Christmas was a wii fit. It said I was obese and made my character super fat. Awesome.
    -Pop
  5. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 12/29/08

    Bench, flat, pinky on ring
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    285 * 5
    325 * 5
    345 * 6

    Vid of 345: YouTube - 345x6 Bench

    DB incline bench
    50 * 15
    100 * 15 * 4 sets

    Vid of 100's * 15: YouTube - incline db's, 100lb * 15 reps

    Overhead Rope Extensions
    100 * 20 * 4 sets

    Supersetted with Standing Seated Cable Row
    110 * 20 * 4 sets

    BW: 270

    -Pop
  6. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 12/31/08

    Squats
    bar * 10
    135 * 10
    225 * 5
    315 * 5
    345 * 5
    385 * 5

    Shrugs
    135 * 20
    225 * 20
    315 * 20
    405 * 20

    Rope Abs
    50 * 20
    80 * 20
    110 * 20

    Stretching

    Elliptical * 35 min

    BW: 275

    Happy New Year!

    -Pop
  7. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    1/1/09

    SOHP
    bar * 10
    95 * 10
    135 * 10
    190 * 5
    215 * 5
    230 * 5

    Reverse Grip Pulldowns
    70 * 10
    150 * 10

    Chinups
    BW * 10 * 3 sets

    DB SOHP
    40 * 20
    55 * 20
    70 * 20

    Hammer Strength Lat Row
    1pl/side * 10
    2pl/side * 10
    3pl/side * 10
    4pl/side * 10

    Stairmaster * 5 min

    DB Farmer Walk
    35 * 200'
    70 * 200'
    100 * 200'

    BW: 275

    -Pop
  8. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    1/2/09

    Stairmaster * 20 min

    Upright Rows
    15 * 20
    35 * 20
    55 * 20
    75 * 20
    95 * 20

    DB Hammer Curls
    25 * 10
    30 * 10
    35 * 10
    40 * 10
    45 * 10

    SoloAb * 1-1/2 minutes

    Cable Reverse Fly
    20 * 10 * 5 sets

    Reverse Grip Curls
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10

    Elliptical * 25 min

    Reverse Pec Dec
    65 * 20
    125 * 20
    185 * 20

    Stretching
    Heavy Bag * 5 mins

    BW: 275

    -Pop
  9. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 1/5/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    275 * 3
    325 * 3
    345 * 3
    365 * 4

    DB Incline
    55 * 15
    110 * 15
    110 * 12
    110 * 10 * 2 sets

    I had a big problem with the 110lb db's. The 100's and 105's are traditional steel, but the 110's and 120's are rubber coated, and they're like 37' long. They are ridiculous. Clearly designed by someone who doesn't lift weights. They are too wide to really be able to use them for lifts other than shrugs, etc. Next time I'll probably just do more reps or have someone push down on the 100's. Poorly designed equipment is a pain in the ass.


    Superset
    Overhead Triceps Rope Extensions
    110 * 20 * 5 sets

    Standing Seated Cable Rows (close grip)
    130 * 20 * 5 sets

    BW: 273.

    -Pop
  10. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 1/7/09

    Squats
    bar * 10
    135 * 10
    225 * 3
    320 * 3
    370 * 3
    415 * 3

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

    Rope Abs
    100 * 20
    110 * 20
    120 * 20

    Elliptical * 35 min

    BW: 273

    -Pop
  11. Advanced Member
    Big Poppa S's Avatar
    Stats
    5'11"  263 lbs.
    Join Date
    Sep 2007
    Age
    34
    Posts
    703
    Rep Power
    895
    Level
    20
    Lv. Percent
    75.77%

    It's great to see that you're still busting a$$ in the gym. I've had a pretty good week so far, got a shirt-less 425 bench for 1 and did a 635 rackpull for 1. I'm trying to get the deadlift over 600 and I think there's been some progress.
  12. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Thurs 1/8/09

    Strict Overhead Press (thumbs from smooth)
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    215 * 3
    230 * 3
    245 * 3

    Pulldowns
    80 * 10
    160 * 10

    Pullups
    BW * 5 * 5 sets

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

    DB Rows
    100 * 15 * 3 sets

    Stairmaster * 5 min

    Treadmill between 2.5-3mph @ 10* incline * 25 min

    BW: 274

    -Pop
  13. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 1/9/09

    Upright Rows
    40 * 10
    70 * 10
    100 * 10
    130 * 10
    155 * 10

    DB Hammer Curls
    20 * 10
    25 * 10
    30 * 10
    35 * 10
    40 * 10
    45 * 10
    50 * 10

    DB Upright Rows
    20 * 10
    40 * 10 * 3 sets

    Cable Curls
    80 * 10
    120 * 10
    160 * 10

    Elliptical * 40 min

    BW: 274

    -Pop
  14. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    1/12/09

    Sick, got a nasty cold and it's wiping me out. Got through the workout though.

    Bench, pinky on the ring

    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 5
    305 * 5
    345 * 3
    385 * 2

    Vid of 385: YouTube - 385x2 bench

    DB Incline
    60 * 15
    105 + Grant Pushing down on them * 15 * 2
    105 + Grant Pushing down on them * 12

    Standing Seated Cable Rows
    130 * 20 * 5 sets

    Supersetted with Overhead Rope Tricep Extensions
    120 * 20 * 5 sets

    BW: 272

    -Pop
  15. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Squats
    bar * 10
    135 * 10
    225 * 3
    315 * 3
    405 * 1
    440 * 1

    Deadlifts
    135 * 5
    225 * 1
    315 * 1
    405 * 1 * 2 sets
    470 * 1, heaviest I have gone since I tweaked something in my back, it was easy.

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

    Rope Abs
    100 * 20
    110 * 20
    120 * 20

    Elliptical * 30 min

    Out!

    BW: 270

    -Pop
  16. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Thurs 1/15/09

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    205 * 5
    230 * 3
    255 * 1

    Lat Pulldowns
    100 * 10
    180 * 10

    Pullups
    BW * 6 * 5 sets

    DB SOHP
    30 * 20
    60 * 20 * 3 sets

    1 arm DB Row
    110 * 15 * 3 sets/arm

    Stairmaster * 5 min
    Treadmill, 15* @ 2mph * 10 min

    BW: 272

    -Pop
  17. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 1/16/09

    DB Upright Rows
    20 * 10
    30 * 10
    35 * 10
    40 * 10
    45 * 10
    50 * 10

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

    Solo Ab * 1 min

    Rope Face Pulls
    80 * 20 * 3 sets

    Off for a steak dinner with friends!

    -Pop
  18. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 1/19/09

    Bench, pinky on rings grip
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    245 * 5
    265 * 5
    285 * 5

    Incline, thumbs from smooth
    135 * 6
    225 * 6
    315 * 5 * 3 sets

    Vid of 315: [ame="http://www.youtube.com/watch?v=F7vQQI7raJo"]YouTube - 315x5 incline[/ame]

    Dips
    BW * 10
    BW + 1 chain * 10
    BW + 2 chains * 10
    BW + 3 chains * 10

    Each chain is about 15lbs.

    Sueprset:
    1: Standing Seated Cable Rows: 140 * 20 * 4 sets
    2: Rope Face Pulls: 90 * 20 * 4 sets

    BW: 268

    -Pop
  19. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 1/21/09

    Squats, SSB
    bar * 10
    135 * 10
    225 * 5
    315 * 3 * 5 sets

    supersetted with deadlifts, hook grip
    315 * 3 * 5 sets


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

    Rope Abs
    100 * 25
    120 * 25

    Elliptical * 20 min

    BW: 270

    -Pop
  20. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Thurs 1/22/09

    Pushups
    10 * 3 sets

    1 arm SOHP
    15 * 20
    25 * 20/arm
    45 * 20/arm
    65 * 20/arm * 3 sets

    Pulldowns
    100 * 10
    180 * 10

    Pullups
    BW * 7 * 5 sets

    CSR
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10

    Elliptical * 20 min

    Stretching

    BW: ?

    -Pop
  21. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 1/23/09

    DB Upright Rows
    15 * 12
    25 * 12
    35 * 12
    45 * 12
    55 * 12

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

    Stair Climb w/100lbs
    6 trips up & 6 trips down

    Solo Ab Machine * 1 min (40 reps)

    Treadmill
    5 min @ 2mph & 15 degree incline w/25lb dumbbells
    dropped the db's & went 15 min

    BW: 270

    -Pop
  22. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 1/26/09

    Bench, pinky on ring
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    270 * 5
    315 * 5
    355 * 6

    Vid of 355: YouTube - Bench 355x6

    Incline, close grip (thumbs from smooth)
    225 * 6
    315 * 6 * 3 sets

    Dips
    BW + 1 chain * 10
    BW + 2 chains * 10
    BW + 3 chains * 10
    BW + 4 chains * 10

    Very dark vid of dips, just for the heck of it (I went a little too deep): YouTube - Dips with chain

    Standing Seated Cable Rows:
    140 * 20 * 3 sets

    Supersetted with Rope Face Pulls:
    100 * 20 * 3 sets

    BW: 271

    -Pop
  23. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 1/28/09

    SSB
    bar * 10
    135 * 10
    225 * 3
    225 * 3 * 10 sets

    Each set was supersetted with deadlifts
    315 * 3 * 10 sets

    30-60 sec break between sets.

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

    Rope Abs
    80 * 20

    Elliptical * 35 min

    BW: 270

    -Pop
  24. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Thurs 1/29/09

    SOHP
    bar * 10
    95 * 10
    135 * 10
    180 * 5
    210 * 5
    240 * 5

    Pulldowns
    90 * 10
    180 * 10

    Pullups
    BW * 8 * 5 sets

    1 arm DB SOHP
    60 * 20 * 3 sets

    Ab solo * 1 min (39 reps w/9lb medicine balls)

    CSR
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10

    Elliptical * 20 min

    BW: 271

    -Pop
  25. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 1/30/09

    Elliptical * 30 min

    DB upright rows
    15 * 10
    25 * 10
    35 * 10
    45 * 10
    55 * 10

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

    Stair Climb w/100lbs
    6 trips up & 6 trips down
    2 min 33 sec, a whole minute faster than last week!

    BW: 269.5

    -Pop
  26. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 2/2/09

    Bench, flat, pinky on ring grip
    bar * 20
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    290 * 3
    330 * 3
    375 * 4

    Incline, close grip (thumbs from smooth)
    225 * 7
    315 * 6/5/4, weights just felt heavy tonight!

    Dips
    bw + 2 chains * 10
    bw + 3 chains * 10
    bw + 4 chains * 10
    bw + 5 chains * 8


    Standing Seated Cable Rows
    120 * 20 * 3 sets

    Supersetted with Superpullovers
    120 * 10 * 3 sets

    BW: 269

    -Pop
  27. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 2/4/09

    SSB Squats

    bar * 10
    135 * 10
    225 * 3 * 6 sets

    Supersetted with Deadlifts, conventional, hook grip
    405 * 3 * 6 sets

    About 1 min break between sets

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

    Rope Abs
    80 * 20
    100 * 20

    BW: 270

    Very tired today... going to get some extra sleep tonight!

    -Pop
  28. MST Reppin Hard!
    CTDeuce's Avatar
    Stats
    5'9"  215 lbs.
    Join Date
    Mar 2008
    Posts
    6,116
    Rep Power
    187522
    Level
    53
    Lv. Percent
    94.85%
    Achievements Activity ProPosting ProPosting Authority

    Did that extra sleep run 2 days?

    Guess what?

    ....you're still much much much stronger than me. I don't know if that's something to celebrate...but why not celebrate anyway!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  29. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Just about! 2 Nyquil, some tea with honey and a shot of whiskey means I woke up around 9 the next day! Feeling quite a lot better, thanks!

    Thurs 2/5/09

    SOHP
    Bar * 10
    95 * 10
    135 * 10
    195 * 3
    225 * 3
    250 * 3

    Pulldowns
    110 * 10
    180 * 10

    Pullups
    BW * 9 * 5 sets

    BW: 269

    Fast workout, places to go and things to do!

    -Pop
  30. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 2/6/09

    Stair Climb w/100lbs
    6 trips up & 6 trips down
    2 min 11 sec

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

    Shoulder Therapy * few minutes

    Elliptical * 30 min

    BW: 269

    -Pop
  31. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 2/9/09

    Bench, flat, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 5
    315 * 5
    355 * 3
    395 * 1 Went for a second one but started misgrooving the heck out of it so spotters grabbed it. Weight felt easy though.

    Add 3 board, pinky on ring grip
    315 * 8
    365 * 8
    405 * 5

    Incline, close grip
    185 * 10
    225 * 10 * 3 sets

    Standing Seated Cable Rows, neutral medium grip
    100 * 20
    130 * 20
    160 * 20
    190 * 20

    Scapular Retraction
    150 * 10 * 3 sets

    BW: 268.5

    -Pop
  32. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 2/11/09

    SSB Squats

    bar * 10
    135 * 10
    225 * 3 * 8 sets

    Supersetted with Deadlifts, conventional, hook grip
    405 * 3 * 8 sets

    About 1 min break between sets

    Shrugs
    405 * 10 * 3 sets

    Rope Abs
    90 * 20
    100 * 20
    110 * 20

    Elliptical * 30 min

    BW: 269

    -Pop
  33. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Thurs 2/12/08

    SOHP
    bar * 10
    95 * 10
    135 * 10
    175 * 5
    210 * 5
    240 * 3
    265 * 1

    Lat Pulldowns
    100 * 10
    180 * 10

    Pullups
    BW * 10 * 3 sets

    CSR
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 10

    Lying Rear Delt Raise
    20 * 10 * 3 sets

    DB SOHP
    30 * 10
    50 * 10
    70 * 10

    Seated Cable Rows, med neutral grip
    80 * 10
    120 * 10
    160 * 10
    200 * 10

    BW: 269

    -Pop
  34. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 2/13/09

    Stair Climb w/100lbs
    10 trips up & 10 trips down
    5 min 33 sec

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

    Solo Ab Machine * 2 min (55)

    Reverse Grip Lat Pulldowns
    60 * 10
    120 * 10
    180 * 10

    BW: 270

    -Pop
  35. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 2/16/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    250 * 5
    270 * 5
    290 * 5

    Add 3 board
    315 * 8
    365 * 8
    405 * 4 * 2 sets

    Skull Crushers
    bar * 10
    135 * 8 * 3 sets

    Rope Face Pulls
    90 * 20 * 3 sets

    Standing Seated Cable Rows, close grip
    100 * 20
    130 * 20
    160 * 20

    BW: 272

    -Pop
  36. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    2/18/09

    Sercher Squats
    Bar * 10
    135 * 10
    225 * 3 * 5 sets

    Supersetted with Deadlifts, conventional, hook grip
    355 * 3
    465 * 3

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

    Rope Abs
    100 * 20


    It was a very quick workout, left to see BAMFF mountain film festival. What a great show. A bunch of short films about extreme sports, everything from trials riding to base jumping, skiing, moutain climbing, etc. It's amazing how similar we who push limits are regardless of what venue we follow.
  37. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Thurs 2/19/09

    DB SOHP
    15 * 10
    25 * 10
    45 * 10
    65 * 10
    85 * 10

    Lat Pulldowns
    70 * 10
    140 * 10

    Pullups
    BW * 12 * 3 sets

    CSR
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 10

    Laying Side Raises
    20 * 12 * 3 sets

    BW: 269

    -Pop
  38. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Friday 2/21/09

    Seated Cable Face Pulls
    50 * 15
    70 * 15
    90 * 15

    Stair Climb w/100lbs
    12 trips up & 12 trips down
    7 min 15 sec, this killed me for some reason

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

    Straight Bar Curls
    45 * 10
    65 * 10
    75 * 10

    BW: ?

    -Pop
  39. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Monday 2/23/09

    Bench, pinky on ring
    bar * 20
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 5
    320 * 5
    360 * 5

    Add 3 board
    405 * 3
    425 * 3
    405 * 4

    Skull Crushers
    bar * 10
    135 * 6
    165 * 6
    185 * 6
    bar * 20

    Standing Seated Cable Rows
    100 * 20
    140 * 20
    180 * 20

    Rope Face Pulls
    70 * 20 * 3 sets

    BW: 271

    -Pop
  40. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    428
    Level
    20
    Lv. Percent
    62.31%

    Weds 2/25/09

    Deadlifts, conventional, hook grip
    135 * 10
    225 * 3
    315 * 1
    405 * 1
    495 * 1
    545 * 1 felt good.

    Snatch Grip Deadlifts
    225 * 3 * 3 sets

    Supersetted with Straight Bar Lunges
    135 * 5/leg * 3 sets

    Shrugs
    405 * 10 * 3 sets

    Rope Abs
    100 * 30 * 2 sets

    Elliptical * 30 min

    -Pop
  

  
 

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