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  1. 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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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.

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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
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