CPop's Millennium Sponsored Log - AnabolicMinds.com - Page 7

CPop's Millennium Sponsored Log

Page 7 of 16 First ... 25678912 ... Last
  1. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Quote Originally Posted by CTDeuce View Post
    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
    Hey man,

    It's like a floor press, except full range. Basically taking leg drive out of the equation puts more stress on the pressing muscles. Also it takes stress off the low back, if like me you happen to be having some problems. It's a nice change up too. I'm a big fan of making minor changes to keep it fresh. Leg drive is great too, just not always.

    Sorry no vids today, nothing inspiring. It's just as well; I found the batteries were dead when I got home and tried to take a picture of something.

    -Pop

  2. MST Reppin Hard!
    CTDeuce's Avatar
    Stats
    5'9"  215 lbs.
    Join Date
    Mar 2008
    Posts
    6,116
    Rep Power
    187521

    Reputation Reputation Reputation Reputation

    Quote Originally Posted by CJPopovich View Post
    Hey man,

    It's like a floor press, except full range. Basically taking leg drive out of the equation puts more stress on the pressing muscles. Also it takes stress off the low back, if like me you happen to be having some problems. It's a nice change up too. I'm a big fan of making minor changes to keep it fresh. Leg drive is great too, just not always.

    Sorry no vids today, nothing inspiring. It's just as well; I found the batteries were dead when I got home and tried to take a picture of something.

    -Pop
    Awesome, thanks for the explanation
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  3. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    No problem man! Any questions, just ask.

    Weds 5/13/09

    Stairmill * 20 min

    Box Squats, parallel
    135 * 10
    225 * 3
    275 * 3
    315 * 3
    225 * 5 * 3 sets

    Supersetted with Leg Press
    2pl * 10
    4pl * 10
    6pl * 10 * 4 sets
    7pl * 10
    8pl * 10

    Shrug Machine
    1pl * 10
    2pl * 10
    3pl * 10
    4pl * 10
    5pl * 18/8/5

    Rope Abs
    90 * 50

    Stretching

    Rowing Machine
    2000m in 8:10

    BW: 266

    -Pop
    •   
       

  4. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thurs 5/14/09

    Stairmill * 20 min

    Pulldowns
    110 * 10
    220 * 10

    Pullups
    BW * 7 * 6 sets

    Supersetted with DB SOHP
    20 * 10
    40 * 10
    60 * 10
    80 * 10

    Hammer Strength Row Machine
    225 * 10 * 3 sets

    Supersetted with side raises
    20 * 10 * 3 sets

    Stretching

    BW: 266

    -Pop
  5. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Friday 5/15/09

    Think I have an ab/groin strain. Good times.

    Rope handled upright row
    60 * 20
    100 * 20
    140 * 20 * 3 sets

    Curls
    bar * 10
    75 * 10
    95 * 7/2/2

    That's it!

    BW: 268 (pizzapizza)

    -Pop
  6. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Monday 5/18/09

    Bench, pinky on ring
    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
    225 + dbl'd mini bands * 1
    275 + dbl'd mini bands * 1
    315 + dbl'd mini bands * 1
    335 + dbl'd mini bands * 1
    355 + dbl'd mini bands * Miss
    345 + dbl'd mini bands * 1 PR w/pause

    take bands off, add 2 bd
    385 * 3 * 3 sets


    Superset:
    1: Standing Rows to belly: 150 * 20 * 3 sets
    2: Rolling DB Ext: 35 * 20 * 3 sets
    3: Rope Upright Rows: 150 * 20 * 3 sets

    BW: 267


    Weds 5/20/09

    Going easy for a while until I figure out what's up with my ab/groin strain

    Stairmill * 20 min

    Shrugs
    bar * 12
    135 * 12
    225 * 12
    315 * 12 * 3 sets

    Rope Abs
    40 * 10
    60 * 10
    80 * 10

    Stretching

    GM's
    bar * 10 * 3 sets

    20 min walk w/wife.

    BW: 267

    -Pop
  7. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thurs 5/21/09

    Stairmill * 20 min

    SOHP, thumb knuckle from smooth
    bar * 10
    95 * 10
    135 * 10 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Neutral Grip Pullups
    bw * 6 * 3 sets

    SS w/db side raises
    20 * 10 * 3 sets

    Lat Pulldowns, neutral grip
    100 * 10
    120 * 10
    140 * 10
    160 * 10

    SS w/Lat pulldowns, reg grip
    100 * 10
    120 * 10
    140 * 10
    160 * 10


    BW: ?


    Friday 5/22/09

    Stairmill * 20 min

    Curls
    bar * 10
    75 * 10
    95 * 11/4/3 rest pause

    Shrugs
    275 * 10 * 6 sets, 3 different grips

    Cable Machine Scap Retraction
    30 * 10
    60 * 10
    90 * 10

    BW: 265

    -Pop
  8. MST Reppin Hard!
    CTDeuce's Avatar
    Stats
    5'9"  215 lbs.
    Join Date
    Mar 2008
    Posts
    6,116
    Rep Power
    187521

    Reputation Reputation Reputation Reputation

    How long have you been at this Pop? Just curious...I mean, your numbers are fantastic, and I was just wondering how long it took you to get there.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  9. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Long story my friend, and I have some vodka in me to help.

    I started lifting weights somewhere around 8th grade. If I remember correctly my first bench was 75lbs, one foot up in the air, spotters hands on the bar, elbows out and all over the place. I started going to the gym regularly in high school. I graduated high school weighing about 135lbs and could probably bench around 200. I got more serious in college and conquered the 300lb mark. I got out of college @ 167 and could bench a little over 3 plates. Sometime during my first year out of college I decided that while the cycling and MMA stuff was fun, what I really wanted to do was be strong, so I started gaining weight. In 4 years I added about 100lbs. I truly took the "eat big" to heart and lifted fork to mouth.

    As far as my progress goes, I owe a lot of it to Matt Rhodes and Vincent Dizenzo. I pretty much got myself to a 500lb shirted bench. The first day I put a shirt on I think I got like 40-60lbs out of it. My first contest I went 424, 473, 501.5. Rhodes conned me into going down to CT to lift with Dizenzo & the CT gang. I went down there and Vin ripped my form apart! Man, he didn't like much about what I did! LOL! All good. I took it to heart and hit 550 in the gym 2 weeks later. My next contest I went 573 and missed 600 at lockout. Who knew?

    After the 573 I was looking at records and saw that the IPA tested 242 record was 580... man, I thought I could take that! And I did, getting 585 and missing 605. That was my first record! What a rush. I was so excited.

    I decided that being 242 was holding me back to I bumped up to 254, and not very long after hit a 650.3 at Russ Barlow's meet, APF. My new shirt was working well for me. I attempted 700 that day but it wasn't there.

    I then had a series of issues, tweaked pecs, torn shirts, broken belts, and it pretty much all culminated in me fracturing my forearm trying to bench 700. That set me out of the game for a long time, or at least it felt like that. I swore off the bench shirt for long enough to work on some raw stuff.

    A year later, I hit 440 raw in my first raw benching comp. I hit 450 a year later, after a pec tweak. Since then had some health issues, so I've been real careful about what I take and when. Still want to hit that 500 raw, but don't we all aim for the stars?

    I would consider going back in the shirt, they're fun and it's cool to smash big numbers. Still, there is something to be said for doing it raw. I guess I just like lifting weights and competition.

    So that's my long ramble.
  10. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Have a chest cold, ugh.

    Monday 5/25/09

    DB Bench
    25 * 10
    50 * 10
    75 * 10
    100 * 10 * 3 sets

    Incline DB
    100 * 10 * 3 sets

    Superset:
    Standing Lat Pulldowns: 100 * 20 * 3 sets
    Standing Seated Cable Rows: 100 * 20 * 3 sets
    Pushdowns: 70 * 20 * 3 sets

    Stairmill * 20 min

    Rough workout, have a slight fever, just went through the motions. Off to get better!

    -Pop
  11. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Took Weds off.

    Thurs 5/28/09

    SOHP, thumb knuckle from smooth
    bar * 10
    95 * 10
    135 * 10
    185 * 8 * 3 sets

    Pulldowns
    50 * 10
    150 * 10
    250 * 10

    Neutral Close Grip Pullups
    bw * 7 * 5 sets

    Rope Upright Rows
    120 * 20
    150 * 20
    180 * 20

    Elliptical * 10 min

    Stairmill * 20 min

    BW: 271

    -Pop
  12. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Friday 5/29/09

    Stairmill * 20 min

    Seated DB Cleans
    20 * 10
    30 * 10
    40 * 10

    Curls
    bar * 10
    75 * 10
    105 * 6/3/2 rest pause

    Standing Seated Lat Pulls to Belly
    50 * 10
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Neck work
    20lbs * 20 reps

    Shrug Machine
    135 * 10
    225 * 10
    315 * 10
    405 * 10 * 3 sets

    Stretching & Out!

    20 min wak w/weighted vest @ home

    -Pop
  13. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Went for a 20 min walk with the 83lb weighted vest, which kicked my ass. Then my wife came home and I repeated the walk sans vest. So much easier.
  14. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Monday 6/1/09

    Bench, index on ring, paused
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    405 * misgrooved. Not sure I would have got it; I'm pretty weak with this grip (for now).
    385 * 1 Call this a PR.
    365 * 1

    Incline, close grip (thumbs from smooth)
    135 * 8
    225 * 8
    275 * 8 * 3 sets

    Superset:
    1: CSR: 3pl * 10 * 3 sets
    2: V handle Pushdowns: 150 * 15 * 3 sets
    3: Rope Upright Rows: 150 * 20 * 3 sets

    After I got home: 20 min walk w/weighted vest

    BW: 268

    Decent workout. I was a little surprised I missed the 405, but it's been a very long time since I've used that grip. It'll come back quick. I've kinda been going through a strength drought for a while and feel like it's about to turn around.

    -Pop
  15. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Tues 6/2/09
    20 min walk w/83lb weighted vest.

    Weds 6/3/09

    Deadlifts
    135 * 5 * 2 sets
    225 * 3
    315 * 1
    405 * 1 * 3 sets, just seeing how the back handles the weight. It felt okay, not good, not bad. I'll take okay.

    Hammer Strength V Squat
    135 * 10
    225 * 10
    315 * 10
    405 * 10

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

    Rope Abs
    50 * 10
    70 * 10

    Out!

    -Pop
  16. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thurs 6/4/09

    SOHP, thumb knuckle from smooth
    bar * 10
    95 * 10
    135 * 10
    185 * 8 * 2 sets

    Pulldowns
    50 * 10
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Medium Neutral Grip Pullups
    BW * 5 * 3 sets

    Standing Seated Neutral Grip Row to Belly
    50 * 10
    100 * 10
    150 * 10

    Stairmill * 20 min

    That's it.

    BW: 270

    -Pop
  17. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Friday 6/5/09

    Stairmill * 20 min

    Rope Upright Rows
    100 * 20 * 3 sets

    Curls
    bar * 10
    85 * 10
    105 * 10

    DB Rear Delt Raises
    15 * 10 * 3 sets

    Ab Solo * 30

    BW: 268

    Sat 6/6/09

    20 min walk w/weighted vest
    1hr massage
  18. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Monday 6/8/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    add 2 board
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    455 * 1
    410 * 2

    Incline, thumbs from smooth
    225 * 8
    295 * 8 * 3 sets

    Hammer Strength Row
    225 * 10 * 3 sets

    Rope Upright Row
    150 * 10 * 3 sets

    DB Floor Press
    50 * 20 * 3 sets

    Pops
    65 * 20 * 3 sets

    BW: 270

    20 min walk w/weighted vest after I got home.

    Good workout.

    -Pop
  19. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Took weds 6/10 off.

    Thurs 6/11



    Seated DB Press
    25 * 10
    50 * 10
    75 * 10
    100 * 8, felt a twinge on rep 8 followed by the worst headache ever. I guess I pulled a muscle that goes over a nerve that's responsible for tension headaches. I was done. Got a 1 hr massage which sort of helped.


    Fri 6/12

    Stairmill * 20 min

    DB Shrugs, to loosen the trap/neck up
    10 * 20
    20 * 20
    30 * 20
    40 * 20
    50 * 20

    Curl Machine
    45 * 8
    90 * 8
    135 * 8

    That's it!


    Monday 6/15/09

    Bench, close grip (thumbs from smooth)
    bar * 10
    bar + 5 chains/side * 10
    95 + 5 chains/side * 10
    135 + 5 chains/side * 10
    185 + 5 chains/side * 1
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    315 + 5 chains/side * 1
    345 + 5 chains/side * 1
    365 + 5 chains/side * miss, was grinding it out when I started to feel my neck tense up so I told them to grab it.

    345 vid: [ame="http://www.youtube.com/watch?v=Rm6b3Dgt-Fs"]YouTube - 345 cg bench w/chains 6/15/09[/ame]


    Incline, close grip
    135 * 5
    225 * 5
    315 * 5 * 3 sets

    DB Floor Press
    65 * 20 * 3 sets

    Hammer Strength Rowing Machine
    225 * 10 * 3 sets

    Pops
    135 * 20 * 3 sets

    30 min bike ride w/wife after I got home

    BW: 274

    -Pop
  20. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Weds 6/18/09

    Stairmill * 20 min

    Deadlifts, conventional, hook grip
    135 * 3
    225 * 1
    315 * 1
    405 * 1
    495 * 1

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

    Rope Abs
    50 * 10
    70 * 10
    90 * 10

    Stretching & Out!

    -Pop
  21. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thursday 6/18/09

    CG SOHP (thumbs from smooth)
    bar * 8
    95 * 8
    135 * 8
    185 * 1
    205 * 1
    225 * 1
    245 * 1

    Pulldowns
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Pullups
    BW * 5 * 10 sets

    Scapular Retraction
    150 * 20 * 3 sets

    Stairmill * 20 min

    DB Side Raises
    20 * 10 * 3 sets

    BW: 271

    -Pop
  22. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Friday 6/19/09

    AM Bike ride ~7 miles or so.


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

    Shrug Machine
    135 * 10
    225 * 10
    315 * 10
    405 * 10

    Curls
    bar * 8
    95 * 8
    115 * 8

    Standing lat pulls to belly
    100 * 10 * 3 sets

    That's it! Big shout out to my little brother, who has lost 15 lbs in the last couple months AND increased his bench 25lbs. He got his first 185 yesterday, it's a big milestone.

    -Pop
  23. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Sat 6/20: 15 mile bike ride.

    Sun 6/21:
    30 min stairmill

    Ab Machine * whatever was on it for weight * 10 * 3 sets

    Scapular retraction:
    stack * 10 * 3 sets

    BW: 268

    -Pop
  24. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Monday 6/22/09

    Deload week!

    DB incline
    25 * 10
    50 * 10
    75 * 10
    100 * 10 * 3 sets
    100 * 20 on the forth

    DB flat bench
    100 * 10 * 4 sets


    Pops
    85 * 20 * 3 sets

    DB Floor Presses
    75 * 20 * 3 sets hard.

    Hammer Strength Row Machine
    225 * 10 * 3 sets

    DB Shrugs
    15 * 10
    30 * 10
    60 * 10
    90 * 10

    1.25 mile walk w/weighted vest

    BW: 272

    -Pop
  25. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Weds 6/24/09

    AM: 1.25 mile walk

    PM: Stairmill * 20 min

    Squats, box
    135 * 3
    225 * 1
    315 * 1
    405 * 1

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

    DB Shrugs
    20 * 10
    40 * 10
    60 * 10
    80 * 10
    100 * 10

    Rope Abs
    80 * 10 * 3 sets

    Stretching

    BW: 270

    -Pop
  26. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thurs 6/25/09

    Stairmill * 20 min

    CG SOHP (thumb knuckle from smooth)
    bar * 8
    95 * 8
    135 * 8
    185 * 1
    225 * 1
    250 * 1
    275 * 1 PR with close grip

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 6 * 10 sets

    DB SOHP
    20 * 20
    40 * 20
    60 * 20

    10 mile bike ride

    BW: 270

    -Pop
  27. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Monday 6/29/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    135 * 6
    185 * 3
    225 * 1
    add 2 board
    275 * 1
    315 * 1
    365 * 1
    415 * 1
    440 * 1

    Feet up on bench, thumb knuckle from smooth cg bench
    225 * 8
    275 * 8
    315 * 8

    Pin Lockouts
    315 * 3
    405 * 3
    455 * 3
    500 * 2

    Standing Seated Cable Rows
    130 * 20 * 3 sets

    Rope Upright Rows
    150 * 20 * 3 sets

    BW: 271

    -Pop
  28. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Weds 7/1/09

    stairmill * 20 min

    stretching

    Deadlifts, conventional, hook grip
    135 * 5
    225 * 3
    315 * 1
    405 * 1
    515 * 1

    Shrugs
    225 * 10
    315 * 10 * 2 sets
    405 * 10 * 3 sets
    315 * 10
    405 * 10
    495 * 10

    Rope Abs
    80 * 10
    100 * 10
    120 * 10

    BW: 270

    -Pop
  29. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Tweaked something in my bicep so no back work. Will start it back up next week.

    Thurs 7/2/09

    Stairmill * 30 min

    DB SOHP
    15 * 10
    30 * 10
    45 * 10
    60 * 10
    75 * 10
    90 * 10
    75 * 20

    Reverse Pec Deck, palms down grip
    30 * 10
    60 * 10
    90 * 10
    120 * 10
    150 * 10

    Reverse Pec Dec, neutral grip
    30 * 10
    60 * 10
    90 * 10
    120 * 10

    -Pop
  30. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Monday 7/6/09

    Bench, index finger on rings
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 3
    275 * 1
    315 * 1
    365 * 1
    395 * 1 PR

    Feet up on bench, close grip (thumb knuckle on smooth)
    135 * 8
    235 * 8
    285 * 8
    325 * 8

    Rack lockouts, pinky on ring grip
    405 * 3
    455 * 3
    505 * 3 PR

    Reverse Pec Dec
    60 * 10
    80 * 10
    100 * 10

    Standing Low Pulley Rows to Belly
    200 * 20 * 3 sets

    Standing Overhead Extensions
    40 * 20
    60 * 20
    80 * 20

    BW: 269

    -Pop
  31. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Weds 7/8/09

    Stairmill * 25 min

    SSB Box Squats
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    365 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10 * 2 sets
    405 * 10 * 3 sets
    495 * 10

    Rope Abs
    80 * 10
    100 * 10
    120 * 10

    Hyperextensions
    bw * 10 * 3 sets

    BW: 269.6

    -Pop
  32. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thurs 7/9/09

    Stairmill * 30 min

    DB SOHP:
    15 * 10
    30 * 10
    45 * 10
    60 * 10
    75 * 10

    Standing Lat Rows to Belly
    90 * 10
    100 *10
    110 * 10
    120 * 10
    130 * 10

    Reverse Pec Dec
    60 * 10
    90 * 10
    120 * 10

    Stairmill * 15 min

    DB Side Raises
    10 * 10
    15 * 10
    20 * 10
    25 * 10
    30 * 10

    BW: 269


    Fri 7/10/09

    Stairmill * 30 min

    DB Curls
    5 * 10
    10 * 10
    15 * 10
    20 * 10
    25 * 10

    Tweaked my bicep and this is the first I have been able to work them since. Getting better. Big weights, lol!

    Standing Low Pully Belly Row
    200 * 20 * 3 sets

    Reverse Pec Dec
    50 * 10
    70 * 10
    90 * 10
    110 * 10
    130 * 10

    Stretching & Out

    1 mile walk w/wife @ home.

    BW: 268

    -Pop
  33. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Sat 7/11/09

    20 mile bike ride

    Sun 7/12/09

    8.5 mile bike ride



    Monday 7/13/09

    Close grip bench (thumbs from smooth)
    bar * 10 * 2 sets
    95 * 10
    135 * 10
    135 + 5 chains/side * 5
    185 + 5 chains/side * 3
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    315 + 5 chains/side * 1
    355 + 5 chains/side * 1 PR
    320 + 5 chains/side * 3 PR

    Take chains off, move grip in a little (thumb knuckle on smooth), feet up on bench
    245 * 8
    295 * 8
    335 * 6

    Rack Lockouts (pinky on ring grip)
    315 * 3
    405 * 3
    495 * 3
    525 * 1

    Reverse Pec Dec
    20 * 20
    80 * 20 * 3 sets

    Standing Overhead Extensions
    70 * 50 reps

    6.5 mile bike ride

    BW: 269

    -Pop
  34. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Weds 7/15/09

    Stretching

    Stairmill * 20 min

    More stretching

    Deadlifts, conventional, hook grip
    135 * 5
    225 * 1
    315 * 1
    405 * 1
    520 * 1 PR since injury

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 8 * 3 sets

    Rope Abs
    50 * 10
    70 * 10
    90 * 10

    Hyperextensions
    bw * 10 * 3 sets

    4.5 mile bike ride w/wife after I got home.

    BW: 269

    -Pop
  35. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thurs 7/16/09

    Long day at work...

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 3, used a little leg drive on these.

    Before the 275 set saw a girl in the gym I used to be friends with and hadn't seen for a couple years. We talked for a few minutes and I went back to work. As I was re-approaching the bar, a friend of mine who does crossfit stuff said to me "why aren't you as disciplined with this as you are with your bench work?". So I started thinking.

    DB SOHP
    20 * 20
    40 * 20
    60 * 20

    Reverse Pec Dec
    50 * 10
    100 * 10
    130 * 10
    150 * 10
    170 * 10

    Standing Lat Rows to Belly
    80 * 10
    100 * 10
    120 * 10
    140 * 10
    160 * 10
    180 * 10 biceps felt okay.

    Stairmill * 30 min.

    During the stairmill I thought about my training. I recall Sebastian Burn's article "Hard Work". I realized that I've had a few injuries, and training smart is a good thing which I need to do, but that I had blurred backing off with being lazy. So I started over.

    SOHP
    bar * 10
    95 * 10
    135 * 10
    185 * 1
    225 * 1
    250 * 1

    DB SOHP
    20 * 20
    40 * 20
    60 * 20

    Standing Lat Pull to Belly
    80 * 10
    100 * 10
    120 * 10
    140 * 10
    160 * 10

    Reverse Pec Dec
    60 * 10
    100 * 10
    140 * 10

    BW: 267

    -Pop
  36. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Friday 7/17/09

    Stairmill * 30 min

    Recumbant Bike * 20 min

    Incline Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10 * 3 sets

    Seated Cable Scap Retraction
    50 * 20
    100 * 20
    150 * 20

    Scap Retraction
    150 * 20 * 3 sets

    DB Rows
    20 * 10
    40 * 10
    60 * 10
    80 * 10
    100 * 10, these didn't bother my bicep

    BW: 269

    -Pop
  37. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Monday 7/20/09

    Deload week.
    A.M. 30 min stairmill


    PM Training:
    DB Incline Bench
    25 * 10 * 3 sets
    50 * 10
    75 * 10
    105 * 12 * 4 sets

    DB Flat Bench
    105 * 10 * 4 sets

    Reverse Pec Dec, neutral grip
    50 * 10
    80 * 10
    110 * 10
    140 * 10

    Rope Upright Rows
    100 * 20 * 5 sets

    Overhead Extensions
    50 * 20
    70 * 20
    90 * 20
    110 * 20

    DB Shrugs
    45 * 20 * 3 sets

    BW: 269

    4.5 mile bike ride

    -Pop
  38. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Weds 7/22/09

    Stairmill * 30 min

    SSB box squats
    bar * 5
    135 * 3
    225 * 1
    315 * 1
    385 * 1 PR

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets, a little sloppy, I'll stay here for a while I think.

    Rope Abs
    80 * 10
    90 * 10
    100 * 10

    Stretching & Foam Roller

    Hyperextension
    bw * 10 * 3 sets

    Went home

    5 mile bike ride
    20 min walk

    BW: Sexy

    -Pop
  39. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Thurs 7/23/09

    Stairmill * 30 min

    DB SOHP
    15 * 10
    25 * 10
    50 * 10
    65 * 10
    80 * 10 * 3 sets

    Lat Pull Downs
    50 * 10
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    Pullups
    BW * 10 This didn't bother my bicep, thankfully. I quit while I was ahead. Will do more next week.

    Reverse Pec Dec
    50 * 10
    80 * 10
    110 * 10
    140 * 10

    DB Side Raises
    15 * 10
    25 * 10
    35 * 10

    BW: 268

    Did 4.5 mile bike ride w/wife @ home.

    -Pop
  40. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Rep Power
    427

    Reputation

    Friday 7/24/09

    Stairmill * 40 min

    Incline Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10 * 3 sets

    Reverse Pec Dec
    60 * 20
    80 * 20
    100 * 20

    Rope Upright Rows
    150 * 20 * 3 sets

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

    DB Shrugs
    70 * 20 * 3 sets

    BW: 269

    -Pop
  

  
 

Similar Forum Threads

  1. Millennium Supps
    By Bnatural in forum Millennium Sport Technologies
    Replies: 20
    Last Post: 04-28-2011, 11:21 AM
  2. Replies: 31
    Last Post: 02-09-2011, 09:26 AM
  3. Attention Millennium 1 !
    By strategicmove in forum Millennium Sport Technologies
    Replies: 8
    Last Post: 10-14-2009, 12:40 PM
  4. Millennium HITS IRAQ
    By Fire911 in forum Millennium Sport Technologies
    Replies: 34
    Last Post: 02-05-2009, 07:44 AM
  5. I think I'm a Millennium Fan 4 Life~!
    By TommyTuffGuy in forum Millennium Sport Technologies
    Replies: 2
    Last Post: 06-30-2007, 06:41 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in