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
    430
    Level
    20
    Lv. Percent
    63.59%

    Thurs 2/26/09

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    245 * 5

    Pulldowns
    70 * 10
    140 * 10

    Pullups
    BW * 15 * 3 sets

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

    DB SOHP
    35 * 25
    45 * 25

    BW: 272, I may or may not have gotten in to some cookies.

    -Pop

  2. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Friday 2/27/09

    Elliptical * 5 min

    Stair Climb w/100lbs
    14 trips up & 14 trips down
    about 9 min

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

    Standing Lat Pulls to Belly
    100 * 20 * 3 sets

    BW: 271

    -Pop
  3. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 3/2/09

    Bench, pinky on ring
    bar * 12
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    265 * 3
    300 * 3
    340 * 3
    385 * 3

    add three board, close grip (thumbs from smooth)
    315 * 6
    365 * 6
    405 * 4

    Giant Superset
    1: Rope Face Pulls: 70 * 20 * 3 sets
    2: Rolling DB Extensions: 35 * 20 * 3 sets
    3: Seated Cable Row, independant handles, 80 * 20 * 3 sets

    Scapular Retraction
    150 * 20 * 2 sets

    Elliptical * 20 min

    BW: 268

    -Pop
    •   
       

  4. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 3/4/09

    Cleans
    95 * 5
    135 * 5
    185 * 3
    225 * 3
    275 * 3

    Superset:
    1: Snatch Grip Deads, 225 * 3 * 3 sets
    2: Lunges, 140lbs * 5 reps/leg * 3 sets
    3: Shrugs 315 * 10 * 3 sets

    Rope Abs
    100 * 25 * 2 sets

    Elliptical * 45 min

    -Pop
  5. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Thurs 3/5/09

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    205 * 3
    230 * 3
    260 * 3

    Pulldowns
    120 * 10
    200 * 10

    Pullups
    BW * 20
    BW * 15
    BW * 10

    CSR
    3pl * 10
    4pl * 10
    5pl * 10

    Reverse Pec Dec
    50 * 15 * 3 sets

    Elliptical * 20 min

    -Pop
  6. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Friday 3/6/09

    Standing Lat Pulls to Belly
    80 * 20 * 3 sets

    Stair Climb w/100lbs
    20 trips up & 20 trips down

    Supersetted with mchine shrugs
    315 * 10 * 10 sets

    Took about 18 min

    DB Curls
    30 * 10
    40 * 10
    50 * 10

    BW: 271

    -Pop
  7. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 3/9/09

    Elliptical * 10 min

    Bench, pinky on ring
    bar * 20
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    275 * 3
    315 * 5
    365 * 3
    405 * 1

    close grip, added doubled mini bands
    135 * 5
    225 * 5
    315 * 5

    Superset:
    1: Rope Face Pulls: 80 * 20 * 3 sets
    2: Rolling DB Extensions: 35 * 20 * 3 sets
    3: Seated Cable Row, independant handles, 90 * 20 * 3 sets

    Elliptical * 25 min

    BW: 269
  8. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 3/11/09

    Deadlifts standing on a plate
    135 * 10
    225 * 3
    315 * 3
    405 * 3 * 5 sets

    Superset:
    1: Close Stance Squats: 225 * 5 * 4 sets
    2: Shrugs: 405 * 10 * 4 sets

    Rope Abs
    100 * 20 * 3 sets

    Elliptical * 35 min

    272

    -Pop
  9. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Thurs 3/12/09

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    250 * 3
    275 * 1

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 18
    BW * 14
    BW * 10

    DB SOHP
    45 * 10
    65 * 10
    85 * 10

    Standing Rows to Belly
    80 * 10
    120 * 10
    160 * 10
    200 * 10

    Bent Over Raises (one giant set)
    5 * 10
    10 * 10
    15 * 10

    BW: 271

    -Pop
  10. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Friday 3/13/09

    Jump Rope Warmup
    1min * 3 sets. I am not coordinated.

    Stair Climb w/100lbs, cleaning the db's.
    20 trips up & 20 trips down
    -Supersetted with machine shrugs
    315 * 10 * 10 sets

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

    Standing Seated Cable Rows
    70 * 20
    100 * 20
    130 * 20

    Rhomboid Pulldowns
    140 * 20 * 3 sets, wide, med, close

    Treadmill
    2 mph @ 10 deg incline * 10 min, + 10 more min using as sledmill.

    BW: Yes

    -Pop
  11. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday

    3/16/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 5
    275 * 5
    315 * 10

    Add doubled mini bands
    135 * 5
    225 * 5
    315 * 5

    DB Incline
    100 * 15
    100 * 12
    100 * 8, all sets were done pretty quickly

    Rope Face Pulls
    50 * 20 * 3 sets

    Standing seated cable rows, close grip
    150 * 20 * 3 sets

    Stairmill * 10 min

    Elliptical * 20 min

    Car push, 50 steps * 4 sets

    20 min walk

    BW: 269

    -Pop
  12. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Thurs 3/19/09

    1 arm DB SOHP
    20 * 10/arm
    40 * 10/arm
    60 * 10/arm
    80 * 10/arm
    100 * 10/arm
    120 * 5/arm

    Pulldowns
    90 * 10
    180 * 10

    Pullups
    BW + 25lbs * 10 * 3 sets

    Stairmill * 5 min

    Standing Rows to Belly
    140 * 10
    170 * 10
    200 * 10

    Elliptical * 15 min

    BW: 268

    -Pop
  13. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Friday 3/20/09

    Standing Rows to Belly
    70 * 20
    140 * 20
    200 * 20

    Farmer walk
    120lb dbs * 100 steps * 3 sets

    DB Curls
    20 * 10
    25 * 10
    30 * 10
    35 * 10
    40 * 10

    Standing Rows to Belly
    70 * 20
    140 * 20
    200 * 20

    Standing Upright Rope Cable Row
    50 * 20
    70 * 20
    90 * 20
    110 * 20

    Out!

    BW: 268

    -Pop
  14. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 3/23/09

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 1
    225 * 1

    Incline (close grip)
    135 * 10
    225 * 10 * 2 sets

    Rope Face Pulls
    50 * 20 * 3 sets

    Standing Seated Cable Rows
    140 * 20 * 3 sets

    Treadmill * 30 min

    BW: 268



    Weds 3/25/09
    Squats
    135 * 10
    225 * 10

    Shrugs
    225 * 20 * 3 sets

    Standing Seated Rows
    50 * 20
    140 * 20

    Elliptical * 15 min

    BW: 271

    -Pop
  15. Advanced Member
    CJPopovich's Avatar
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    5'10"  275 lbs.
    Join Date
    May 2008
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    36
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    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    March 28 APA SOHP Meet

    Went down to Wallingford CT to do the overhead press contest. I held the previous record at 300. It was not my best day, starting with some car troubles the night before, a long drive, some muscle cramps and not feeling great. Excuses aside, I did what I went down there to do, which was SOHP 305. I have to tell you though, if a fly had landed on that bar I would not have locked it out. Everyone there said it was an impressive lift because it was so freaking hard. I'm just glad it went up. I won the SOHP division and got best lifter for the SOHP.

    Warmup:
    bar * 10 * 2 sets
    95 * 10
    135 * 5
    185 * 1
    225 * 1

    Opener: 275 Good lift, 3 white lights.
    2nd Attempt: 305 Good lift, 3 white lights.

    Pass on the third. If you wonder why, you didn't watch the vid, lol.

    Vid of 305: YouTube - 305 SOHP Chris

    Big shoutout to Alex Seac for doing great in his first push/pull, doing 310/475 @ 16 years old and 250lbs. Great showing. Also my younger brother, Tim Waterman, his first meet, he benched 160, deadlifted 290, and SOHP 100lbs.

    Stay tuned for new & exciting training coming up.

    -Pop
  16. MST Reppin Hard!
    CTDeuce's Avatar
    Stats
    5'9"  215 lbs.
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    Mar 2008
    Posts
    6,116
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    222188
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    54
    Lv. Percent
    28.2%
    Achievements Activity ProPosting ProPosting Authority

    awesome lift brother! I am pumped to see how much you're gettin up there. Thats more than I friggen bench...lol
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  17. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 3/30/09

    Elliptical * 20 min

    DB Bench
    20 * 10
    40 * 10
    60 * 10
    80 * 10
    100 * 10 * 3 sets

    Giant Superset,
    1: Seated Independent Arm Rows: 80 * 20 * 3 sets
    2: Rope Face Pulls: 80 * 20 * 3 sets
    3: Pushdowns: 80 * 20 * 3 sets

    -Pop
  18. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 4/1/09

    Stairmill * 20 min
    Elliptical * 20 min


    Thurs 4/2/09
    DB SOHP
    20 * 10
    40 * 10
    60 * 10
    80 * 10
    50 * 10+5+3, messing around doing things slow to see how it felt.

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10
    BW + 25lbs * 8 * 2 sets
    BW * 8

    Standing Seated Cable Row
    60 * 20
    120 * 20
    180 * 20

    Leaning DB Side Raises
    20 * 20 * 3 sets/arm


    Friday 4/3/09
    Cable Upright Rows
    80 * 20
    100 * 20
    120 * 20

    That's all today, long week, tired, and looking forward to some recovery!

    -Pop
  19. Advanced Member
    CJPopovich's Avatar
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    5'10"  275 lbs.
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    May 2008
    Age
    36
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    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Okay, new week, new training cycle. I'm excited for this one. Lets see what it brings me...

    Monday 4/6/09

    Bench, feet up on bench, ring finger on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    275 * 1
    315 * 1
    340 * 1
    350 * 1
    360 * 1
    370 * 1
    380 * 1, 5 sets 90% or greater.

    Feet back on ground, 3 board, pinky on rings
    365 * 5 * 3 sets

    Giant Superset
    1: Seated Close Grip Cable Row: 140 * 20 * 3 sets
    2: Tricep Pushdowns: 80 * 20 * 3 sets
    3: Low Pulley Rope Upright Rows: 100 * 20 * 3 sets

    BW: 268

    -Pop
  20. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
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    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 4/8/09

    Squats
    bar * 10
    135 * 10
    225 * 3 * 6 sets, supersetted with

    Legpress
    5pl/side * 10 * 6 sets, one giant set.

    Shrugs
    315 * 10 * 3 sets

    Rope Abs
    70 * 20 * 2 sets

    Stairmill * 25 min

    Elliptical * 25 min

    BW: 270

    -Pop
  21. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Thurs 4/9/09

    Stairmill * 30 min

    Pulldowns
    60 * 10
    120 * 10
    180 * 10

    Pullups
    BW * 10 * 4 sets

    Seated DB OHP
    25 * 20
    50 * 15
    75 * 15

    Leaning Side Raises:
    20 * 10 * 3 sets

    That's it!

    BW: 270

    -Pop
  22. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Friday 4/10/09

    Morning:
    Walk for ~1 hour

    Normal time:
    Bent over rear delt raises
    10 * 10
    20 * 10
    30 * 10
    40 * 10
    50 * 10
    60 * 10

    Standing Lat Pulls to Belly
    140 * 20
    160 * 20
    180 * 20

    Seated Cable Rows
    50 * 20
    80 * 20
    120 * 20

    Straight Bar Curls
    45 * 10
    75 * 10

    Elliptical * 10 min

    Have a good weekend!

    -Pop
  23. MST Reppin Hard!
    CTDeuce's Avatar
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    5'9"  215 lbs.
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    Mar 2008
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    6,116
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    54
    Lv. Percent
    28.2%
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    Have a great weekend Pop. Looking forward to your next set of vid's. I actually get pumped just watching you move that much weight...haha
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  24. Advanced Member
    CJPopovich's Avatar
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    5'10"  275 lbs.
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    36
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    Rep Power
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    Level
    20
    Lv. Percent
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    Thanks man, I'll start taking some vids again soon. Glad you like them.


    Monday 4/13/09

    Incline Bench, pinky on the rings
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    335 * 1
    345 * 1
    355 * 1
    365 * 1
    335 * 1, 5 sets 90%+

    Flat bench, 3 board, pinky on rings
    385 * 5 * 3 sets

    Superset:
    1: Seated Cable Rows: 140 * 20 * 3 sets
    2: Overhead Extensions: 70/80/90 * 20
    3: Bent Over Rear Delt Flyes: 30 * 20 * 3 sets

    Elliptical * 10 min


    BW: 269.4

    -Pop
  25. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 4/15/09

    Stairmill * 20 min

    SSB Squats
    bar * 10
    135 * 5 * 6 sets
    225 * 5

    Supersetted with Leg Press
    5pl * 10 reps * 7 sets

    My back was a little tight this morning and I tweaked something during the squats, lots of pain and suffering. We've all been there before though, so on to rehab.

    Chain Drag
    6 chains * 20 trips

    Rope Abs
    60 * 20 * 3 sets

    Foam Roller * bunch

    Stretching, vicodin and muscle relaxants.

    -Pop
  26. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
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    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Back is feeling a lot better today.

    Thurs 4/16/09

    Lat Pulldowns
    50 * 10
    100 * 10
    150 * 10
    200 * 10

    Pullups
    BW * 10 * 3 sets
    BW * 5 + 3 + 1, done slowly

    Hammer Strength Row Machine
    135 * 10
    185 * 10
    225 * 10
    275 * 10
    225 * 10 + 6 + 4

    DB SOHP
    15 * 20
    25 * 20
    35 * 20
    45 * 20 * 3 sets

    Leaning Side Raises
    20 * 10 * 3 sets

    Stair Mill * 30 min

    BW: 269

    -Pop
  27. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Friday 4/17/09

    Stairmill * 20 min

    Scapular Retraction
    50 * 20 * 3 sets

    Low Pulley Rope Upright Rows
    50 * 20
    65 * 20
    80 * 20

    Curls
    45 * 10
    65 * 10
    75 * 12 + 4 + 3

    Lat Pulls to Belly
    100 * 20 * 3 sets

    Standing Seated CG Rows
    100 * 20 * 3 sets

    Stairmill * 20 min

    That's it!

    -Pop
  28. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Sunday 4/19/09

    stairmill * 30 min

    stretching

    ab work

    elliptical * 20 min

    BW: Onion rings
  29. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
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    May 2008
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    36
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    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 4/20/09

    Bench against doubled mini bands, grip is pinky on the ring.
    bar * 10
    bar + dbl'd mini's * 10
    95 + dbl'd mini's * 10
    135 + dbl'd mini's * 10
    185 + dbl'd mini's * 3
    225 + dbl'd mini's * 3
    275 + dbl'd mini's * 1
    315 + dbl'd mini's * 1
    335 + dbl'd mini's * 1
    355 + dbl'd mini's * 1
    365 + dbl'd mini's * MISS, what the heck? Pushed in a straight line.
    365 + dbl'd mini's * 1

    Vid of 365 w/minis: YouTube - 365 w/dbl'd mini bands

    Took bands away, add 3 board, grip is pinky on the ring still:
    405 * 5 * 3 sets

    Superset:
    1: Seated close grip cable rows: 130/140/150 * 20
    2: Standing overhead extensions: 80/90/100 * 20
    3: Rope Face Pulls: 80/90/100 * 20


    That's it. The mini bands thrashed all of us. They were a brand new pair and seemed extra strong, every one ended up about 20-30lbs less than we figured we would based on previous band work. Nice tension!

    BW: 271


    -Pop
  30. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 4/22/09

    Leg Press
    1pl * 10
    3pl * 10
    5pl * 10 * 2 sets
    6pl * 10
    7pl * 10
    8pl * 10
    9pl * 10

    Box Squats
    135 * 5
    185 * 5
    225 * 5 * 3 sets, these were supersetted with the leg press

    Shrugs
    225 * 20
    315 * 20
    405 * 20, felt this in the low back a little

    Rope Abs
    80 * 20

    Stairmill * 30 min

    Stretching

    Rope Abs
    80 * 20

    Elliptical * 30 min

    BW: 268

    -Pop
  31. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Thurs 4/23/09

    Lat Pull downs
    50 * 10
    100 * 10
    150 * 10
    200 * 10

    Pullups
    BW * 10 * 3 sets
    BW * 7/3/1 slowly

    DB SOHP
    20 * 20
    30 * 20
    40 * 20
    50 * 20 * 3 sets

    Hammer Strength Machine Row
    1pl * 10
    2pl * 10
    3pl * 10

    Stairmill * 30 min

    Stretching

    DB Side Raises
    20 * 10 * 3 sets

    BW: 268

    -Pop
  32. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Friday 4/25/09

    Stairmill * 35 min

    Scap Retraction
    150 * 20 * 3 sets

    Rope Upright Rows
    100 * 20
    120 * 20
    140 * 20

    Curls
    bar * 10
    65 * 10
    85 * 11/5/2 rest pause

    DB Curls
    30 * 10 * 3 sets

    Elliptical * 30 min

    Stretching & Out!

    BW: 268

    -Pop
  33. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Sat 4/25/09
    2 mile walk
    15 min jog/walk
    1 hr massage



    Sunday 4/26/09
    stairmill * 30 min
    stretching
  34. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 4/27/09

    DB Bench
    25 * 10
    50 * 10
    75 * 10
    100 * 10 * 4 sets

    Incline DB Bench
    100 * 10 * 4 sets

    Supersets:
    A
    1: Standing Seated Cable Rows, med grip: 120 * 20 * 3 sets
    2: Rope Face Pulls: 80 * 20 * 3 sets

    B
    1: Pops 65 * 20 * 4 sets
    2: Standing overhead extensions: 70/100/130 * 20

    Stairmill * 20 min

    BW: 269

    -Pop
  35. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 4/29/09

    Superset
    1. Leg press
    sled * 10
    2pl * 10
    4pl * 10
    6pl * 10 * 5 sets

    2. Box Squats
    bar * 10
    135 * 10
    185 * 10
    225 * 5 * 5 sets

    Hammer Strength Shrug Machine
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 12/8/5 rest pause

    Rope Abs
    80 * 50

    Stairmill * 30 min

    Went home and my weighted vest came in!

    84lb weighted vest walk * 15 minutes

    -Pop
  36. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Thurs 4/30/09

    Lat Pull Downs
    50 * 10
    100 * 10
    150 * 10

    DB SOHP
    20 * 10
    40 * 10

    Superset:
    1: Pullups: BW * 5 * 5 sets
    2: DB SOHP: 60 * 10 * 5 sets


    Superset 2:
    1: DB Side Raises: 20 * 10 * 3 sets
    2: Standing Seated Cable Rows: 120 * 20 * 3 sets

    That's it, quick workout.


    Friday 5/1/09

    Stairmill * 30 min

    Rope Leaning Upright Rows
    110 * 20
    130 * 20
    150 * 20

    Curls
    bar * 10
    65 * 10
    85 * 12/5/3

    DB Shrugs
    80 * 20 * 3 sets

    BW: 268

    -Pop
  37. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 5/4/09

    Feet on bench, ring finger on rings grip
    bar * 10
    95 * 10
    135 * 10
    185 * 5
    225 * 3
    275 * 1
    315 * 1
    345 * 1
    360 * 1
    375 * 1
    385 * 1

    Vid of 385: [ame="http://www.youtube.com/watch?v=_YuPSlPG4lY"]YouTube - 385 fob 5 4 09[/ame]

    feet down, pinky on ring, add 2 board
    365 * 5 * 3 sets

    Superset:
    1: Skullcrushers: 50/70/90 * 20
    2: Rope Upright Rows: 120/140/160 * 20
    3: Pops: 65/85/105 * 20

    After: 10 min walk w/84lb weighted vest

    BW: 266.8
    -Pop
  38. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Weds 5/6/09

    Leg Press
    2pl * 10
    4pl * 10
    6pl * 10 * 6 sets

    Supersetted with Box Squats
    bar * 10
    135 * 5
    185 * 5
    225 * 5 * 2 sets
    275 * 5 * 4 sets

    Machine Shrugs
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 15/8/5 rest pause

    Rope Abs
    80 * 50

    Stairmill * 15 min
    Elliptical * 15 min


    Thurs 5/7/09

    Real quick workout, going to pick up an '09 Subaru Legacy GT tonight! Good times.

    Lat Pulldowns
    70 * 10
    140 * 10

    Pullups
    BW * 6 * 6 sets

    Supersetted with

    DB SOHP
    25 * 10
    50 * 10
    65 * 10 * 6 sets


    Friday 5/8/09

    Elliptical * 30 min

    Curls
    bar * 10
    65 * 10
    85 * 13/4/3 rest pause

    Rope Upright Rows
    150 * 20 * 3 sets

    Standing Neutral Grip Lat Pull Downs
    100 * 20 * 3 sets

    Stairmill * 10 min

    BW: 265

    -Pop
  39. MST Reppin Hard!
    CTDeuce's Avatar
    Stats
    5'9"  215 lbs.
    Join Date
    Mar 2008
    Posts
    6,116
    Rep Power
    222188
    Level
    54
    Lv. Percent
    28.2%
    Achievements Activity ProPosting ProPosting Authority

    Hey Pop

    what are the advantages of doing your bench with your legs up like that? I'd imagine it puts more strain on the proper muscles to push out the rep? thanks.....and thanks for continually throwing vid's up
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  40. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    430
    Level
    20
    Lv. Percent
    63.59%

    Monday 5/11/09

    Very tired today, got woken up by the wife around 2:30am, who decided it was time to get busy. I will never complain about that, but I'm plain tired today.

    Incline, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    340 * 1
    355 * 1, here was where I decided to be smart and get my 4 reps 90%+ back down at 90%, as 355 felt much heavier than it ought to.
    340 * 1 * 2 sets

    Flat bench, pinky on ring, 2 board
    375 * 5 * 3 sets


    Superset:
    1: Standing Seated Cable Rows: 130/140/150 * 20
    2: Rolling DB Ext: 30 * 20 * 3 sets
    3: Rope Upright Rows: 150 * 20 * 3 sets


    Pops:
    85 * 20 * 3 sets

    BW: 265.6

    -Pop
  

  
 

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