CPop's Millennium Sponsored Log

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  1. 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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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
    •   
       


  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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.

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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
  

  
 

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