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CPop's Millennium Sponsored Log

Friday 8/28/09

2.5 mile walk in the a.m.

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

Rope Upright Rows
180 * 20 * 3 sets

Reverse Pec Dec
30 * 20
60 * 20
90 * 20
120 * 20

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

Preacher Curls
30 * 10
50 * 10
70 * 10

DB Shrugs
85 * 20 * 3 sets

1.25 mile walk w/wife afterwards

BW: 267
-Pop
 
Monday 8/31/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
275 * 1
315 * 1
365 * 1
405 * 1
425 * 1
405 * 1

Add 3 board
405 * 10, the spotter said it was 12, as did the guy holding the boards. I have no idea, I could have sworn it was 10, but that would explain why it felt so heavy. Calling it 10.
445 * 5

Rolling DB Ext
25 * 12
50 * 12
75 * 12

Standing Seated Cable Rows, Neutral Grip (medium)
100 * 20
140 * 20
180 * 20

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

BW: 269
1.25 mile walk w/wife afterwards.

Had to boot a training partner today. He was a new guy, good potential, and strong for his size, but a head case. Very negative, talked himself out of every weight he touched, and not nearly as strong as he thought he was. His ego wouldn't let him use good form, as the weight had to be reduced enough that he couldn't swallow it so he tried blaming everyone or everything else. I honestly have never seen anyone make excuses like that, or direct blame so much. Stay positive and appreciate good training partners. I think it's important not to surround yourself with negativity. Sorry to see you go Mike, good luck dealing with yourself.

-Pop
 
Tues 9/1/09

8.5 mile bike ride

Weds 9/2/09

Stairmill * 30 min

Deadlifts standing on a plate
135 * 3
225 * 1
315 * 1
405 * 1
475 * 1

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

Decline Bench Situps
BW * 10 * 2

Hyperextensions
BW * 10 * 2

Plank, front/side/side, each for 30 sec

Stretching

Good mornings
bar * 10 * 3

1.25 mile walk w/weighted vest

BW: 268

-Pop
 
Thurs 9/3/09

Stairmill * 30 min

DB SOHP
15 * 10
30 * 10
60 * 10
90 * 10 * 3 sets

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 10
BW + 25 lbs * 6 * 4 sets

DB Rows
120 * 25/arm

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

BW: 267

-Pop
 
Friday 9/4/09

Incline Shrugs
bar * 12
135 * 12
225 * 12
315 * 12
405 * 12 * 3 sets, this was very heavy for me.

Rope Upright Rows
180 * 20 * 3 sets

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

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

Lying Cable Rear Delt Flys
35 * 10 * 3 sets

DB Shrugs
85 * 20 * 3 sets

Stairmill * 30 min

Recumbant Bike * 20 min

BW: 267

-Pop
 
Monday 9/7/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 + 5 chains/side * 3
225 + 5 chains/side * 1
275 + 5 chains/side * 1
325 + 5 chains/side * 1
375 + 5 chains/side * 1 PR
335 + 5 chains/side * 1

Take chains off, add 3 board
405 * 10
425 * 8

Rolling DB Ext
20 * 12
50 * 12
80 * 12

Standing Seated Cable Row
160 * 20 * 3 sets

Reverse Pec Dec
30 * 20
70 * 20
110 * 20

DB Shrugs
85 * 20 * 3 sets

1.25 mile walk w/wife after

BW: 266

-Pop
 
Weds 9/9/09

Stairmill * 30 min

SSB Squats, box 1 pin down from first wave
bar * 5
135 * 3
225 * 1
315 * 1
385 * 1

Shrugs
125 * 10
225 * 10
315 * 10
405 * 10
495 * 10 * 3 sets

Good Mornings
55 * 10 * 3 sets

Plank
front * 1 min
sides * 30 sec/side

Rope Abs
80 * 10 * 3 sets

Recumbant Bike * 20 min

BW: 268 (oatmeal raisin cookies)

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Thurs 9/10/09

Stairmill * 30 min

SOHP, close grip
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
260 * 1
285 * 1 PR w/close grip

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 10
BW + 25 lbs * 7 * 4 sets

DB Rows
120 * 30 reps/arm, 1 set was enough!

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

BW: 267

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Friday 9/11/09

Stairmill * 30 min

Incline Shrugs
135 * 10
225 * 10
315 * 10
405 * 10 * 4 sets
225 * 10 w/5sec hold per rep

Lying Cable Rear Delt Flyes
30 * 10
35 * 10
40 * 10
45 * 10
50 * 10

Rope Upright Rows
180 * 20
190 * 20
200 * 20

BB Curls
bar * 8
95 * 8
115 * 5
135 * 1
155 * 1
175 * 1

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

BW: 267

1.25 mile walk w/wife after the gym

-Pop
 
Monday 9/14/09

Deload week

Incline DB
25 * 12
50 * 12
75 * 12
100 * 15 * 3 sets

Flat DB
100 * 8 * 4 sets

Giant Superset:
1: Lying Cable Rear Delt Flyes: 15/20/20 * 20
2: Standing Lat Pulls to Belly: 70/85/105 * 20
3: Tricep Pushdowns: 40/50/60 * 20

1 hour on stairmill

BW: svelte.

-Pop
 
Tues 9/15/09

1 hour stairmill
stretching


Weds 9/16/09

am:
1.25 mile walk


pm:
30 mins stairmill
stretching

Deadlifts standing on plate:
135 * 3
225 * 1
315 * 1
405 * 1
500 * 1 PR post injury

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

Plank: 1 min + 30 sec/side

Stairmill * 15 min

Recumbant bike * 20 min

BW: 266

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Thurs 9/17/09

AM:
65 min stairmill
stretching

PM:
1 arm DB SOHP, one giant set
15 * 10/arm
25 * 10/arm
35 * 10/arm
45 * 10/arm
55 * 10/arm
65 * 10/arm
75 * 10/arm
85 * 10/arm

Pulldowns
100 * 10
200 * 10

Pullups
BW * 10

Bent Over Rows
135 * 10
225 * 10

That's it!

BW: 265

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Friday 9/18/09

Stairmill * 60 min

Shrug Machine
405 * 10 * 3 sets

Lying Rear Delt Cable Flys
20 * 10 * 3 sets

Bicep Rehab

stretching


Sat 9/19/09
30 min stairmill
stretching

Mon 9/21/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 + dbl'd mini bands * 1
225 + dbl'd mini bands * 1
275 + dbl'd mini bands * 1
315 + dbl'd mini bands * 1
365 + dbl'd mini bands * 1, smashed it! :)
335 + dbl'd mini bands * 3

take bands off, add 4 board
225 * 5
315 * 5
405 * 10
455 * 5

JM Presses
bar * 10
95 * 10
135 * 10
155 * 10
175 * 10

Lying Rear Delt Cable Flys
30 * 10
35 * 10
40 * 10

Standing Seated Cable Row
100 * 20 * 3 sets

BW: 265.5

-Pop
 
Weds 9/23/09

1/2 hour stairmill

SSB box squats, parallel
bar * 5
135 * 3
225 * 1
315 * 1
405 * 1, PR at this box height.

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

Planks
front: 1:15
sides: 30 sec/side

GM's
bar * 10 * 4-5 sets

Stretching
BW: 266


Thurs 9/24/09
1/2 hour stairmill

I got some tyler grips, wanted to try something different for a while. They're pretty cool and def. make a significant difference on anything you use them on, especially back work. This works well for me right now since I tweaked my bicep, and with these things on I'm not in any danger of using big weight, lol.

1 arm DB SOHP w/Tyler Grips
20 * 10/arm
40 * 10/arm
60 * 10/arm
80 * 10/arm
100 * 10/arm * 3 sets

Lat Pulldowns w/Tyler Grips
100 * 10
120 * 10
140 * 10
160 * 10

DB Rows w/Tyler Grips
40 * 10
60 * 10
80 * 10, this was so much harder than usual it was funny.

1.25 mile walk w/wife after gym

BW: 267

-Pop
 
Friday 9/25/09

Stairmill * 30 min

Standing Lat Pulls to Belly w/tyler grips
100 * 10 * 4 sets

Incline Shrugs
135 * 10
225 * 10 * 4 sets w/3 second hold/rep

DB Hammer Curls w/tyler grips
15 * 10
25 * 10 * 4-5 sets, don't remember

Barbell Curls w/tyler grips
bar * 10 * 4 sets

DB Shrugs
85 * 10 * 4 sets, one giant set

BW: 266
-Pop
 
Monday 9/28/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
430 * 1
405 * 2

Vid of 430: Invalid Link Removed

Vid of 405 double: Invalid Link Removed

4 board, close grip (thumbs from smooth)
405 * 5
455 * 5
410 * 11

JM Presses
bar * 8
135 * 8
165 * 8
185 * 8

Lying Rear Delt Cable Flyes
30 * 10
40 * 10
50 * 10

Supersetted with Standing Seated Cable Rows, close grip w/tyler grips
140 * 20 * 3 sets

DB Shrugs
75 * 15 * 3, one giant set

1.25 mile walk @ home

BW: 266

-Pop
 
Tues 9/29/09

40 min stairmill
Stretching
1.25 mile walk


Weds 9/30/09
30 min stairmill

Deadlifts on plate + jumpstretch platform
135 * 3
225 * 1
315 * 1
405 * 1
445 * 1

Shrugs
315 * 10
405 * 10
495 * 12 * 3 sets

Planks
front * 1:30 + 30 sec/side

Stretching

Stairmill * 20 min

BW: 265

-Pop
 
Thurs 10/1/09

Stairmill * 35 min

DB SOHP
20 * 20
40 * 20
60 * 15
80 * 15 * 2 sets

Lat Pulldowns w/Tyler Grips
100 * 10
120 * 10
140 * 10
160 * 10
180 * 10

DB Rows w/Tyler Grips
40 * 10
60 * 10
80 * 12 * 2 sets

DB Side Raises
10 * 15
15 * 15
20 * 15

BW: 266

-Pop
 
Friday 10/2/09

Incline Shrugs, 3 sec hold @ top
135 * 15
225 * 15

Lying Cable Rear Delt Flye
30 * 12
40 * 12
50 * 12
60 * 12

Band Overhead External Rotation
light band 15/arm * 3 sets

Stairmill * 30 min

Stretching

Curls w/tyler grips
bar * 10 * 3 sets reg + 3 sets reverse grip

BW: 266

-Pop
 
Monday 10/5/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
add 5 chains/side, adjusted the length so less links were on the ground at lockout (less stable)
135 * 3
185 * 1
225 * 1
275 * 1
315 * 1
345 * 1
365 * 1 PR

Take Chains off, add 4 board, close grip (thumbs from smooth)
405 * 8
435 * 8 PR


Superset:

1: JM Presses 135/165/195 * 10
2: Lying Rear Delt Cable Flyes 30/40/50 * 20
3: Standind Seated Cable Rows w/Tyler Grips 130 * 20 * 3 sets

1.25 mile walk w/wife & weighted vest

BW: 269 (bloated)

-Pop
 
Weds 10/7/09

Stairmill * 45 min

Stretching

SSB Squats, lowered box another pin. This is the elitefts box on the middle pin.
bar * 5
135 * 3
225 * 1
315 * 1
365 * 1

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

Good Mornings
95 * 10 * 3 sets

Plank: 1:30 + 45 sec/side

Stretching.

Recumbent Bike * 10 min

BW: 266

-Pop
 
Thurs 10/8/09

SOHP, pinky on ring grip
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
255 * 1
275 * 1

Stairmill * 30 min

Lat Pulldowns w/Tyler Grips
100 * 10
120 * 10
140 * 10
160 * 10
180 * 10
200 * 10

DB Rows w/Tyler Grips
45 * 10
65 * 10
85 * 10 * 3 sets

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

BW: 265

-Pop
 
Friday 10/9/09

30 min on stairmill.

Stretching

Lying Cable Rear Delt Flyes
15 * 10
20 * 10
25 * 10


Rope Face Pulls
50 * 10
70 * 10
100 * 10

Curls W/Tyler Grips
bar * 10 reg + 10 rev * 3 sets

Standing Lat Pull to Belly w/Tyler Grips
80 * 20
100 * 20
120 * 20

BW: 265

-Pop
 
Deload Week!

Mon 10/12/09

DB Incline
15 * 20
20 * 20
40 * 20
60 * 20
80 * 20 * 5 sets

Skull Crushers
135 * 10
175 * 10
205 * 8

Lying Rear Delt Cable Flyes
30 * 20
40 * 20
50 * 20

Standing Lat Pull Downs w/Tyler Grips
60 * 20
105 * 20
150 * 20

DB Shrugs
80 * 20 * 3 sets, one giant set

BW: 268

-Pop
 
Weds 10/14/09


Stairmill * 30 min

Stretching

Deadlifts, conventional, hook grip, on a plate on top of a jumpstretch platform.
135 * 3
225 * 1
315 * 1
405 * 1
455 * 1

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

GM's
bar * 10
95 * 10 * 3 sets

Rope Abs
80 * 10 * 3 sets

Planks
Front 1 min * 2 sets
Sides 30 sec/side * 2 sets

Stretching

1.25 mile walk w/wife

BW: 266
-Pop
 
10/15/09

Stairmill * 30 min

Stretching

DB SOHP, ~30 sec between sets
15 * 10
20 * 10
25 * 10
30 * 10
35 * 10
40 * 10
45 * 10
50 * 10
55 * 10
60 * 10
65 * 10
70 * 10
75 * 10

Lat Pulldowns w/tyler grips
100 * 10
120 * 10
140 * 10
160 * 10
180 * 10
200 * 10
220 * 10

DB Rows 2/tyler grips
60 * 10
90 * 10 * 3 sets

Standing Seated Cable Rows (close grip) w/tyler grips
120 * 20 * 3 sets

DB Side Raises
10 * 15
15 * 15
20 * 15

BW: 266

-Pop
 
Friday 10/16/09

Stairmill * 45 minutes

Stretching

Incline Shrugs
bar * 10
135 * 10
225 * 10 * 5 sets w/3 second hold @ top

Curls w/tyler grips
bar * 10 reverse grip + reg grip * 4 sets

DB Hammer Curls
20 * 10 * 3 sets, one giant set

Streching

Lying Cable Rear Delt Flyes
25 * 20
30 * 20
35 * 20

Elliptical * 15 min

BW: 266

-Pop
 
Mon 10/19/09

Bench, pinky on the ring
bar * 10
95 * 10
135 * 10
135 + doubled mini bands * 3
185 + doubled mini bands * 1
225 + doubled mini bands * 1
275 + doubled mini bands * 1
315 + doubled mini bands * 1
355 + doubled mini bands * 1
380 + doubled mini bands * 1

Take bands off, add 4 board, close grip (thumbs from smooth)
405 * 8
445 * 7

Vid of 380 w/bands: Invalid Link Removed

JM Presses
135 * 8
185 * 8
210 * 8

1 arm standing seated cable rows
50 * 20/arm
60 * 20/arm
70 * 20/arm

Lying Rear Delt Cable Flyes
30 * 20
35 * 20
40 * 20

DB Side Bends
15 * 10/side
30 * 10/ side

Stretching

Noticed a pretty substantial imbalance in my spinal erectors, and will be doing rehab to try to straighten it out. My hips have bothered me for a long time, and I need to get better mobility. I think this is related to my back injury last year. Oh well, slow and steady!

1.25 mile walk w/wife

BW: 266

-Pop
 
Weds 10/21/09

Stairmill * 30 min

Stretching

SSB box squats, middle box position
bar * 5
135 * 3
225 * 1
315 * 1
385 * 1

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

Stretching

Plank * 1 min

1 leg deadlift
20lbs/leg * 10 * 2 sets

More stretching

DB Side Bends
20 * 10 * 2 sets

BW: 267

-Pop
 
Thanks Nate! Slow and steady!

Thurs 10/22/09

Stairmill * 30 min

Stretching

DB SOHP
20 * 20
40 * 20
60 * 20
75 * 20 * 2 sets

Pulldowns w/tyler grips
100 *10
120 * 10
140 * 10
160 * 10
180 * 10
200 * 10
220 * 10
240 * 10

DB Rows
50 * 10/side
100 * 10/side

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

BW: 266
-Pop
 
Friday 10/23/09

Stairmill * 30 min


Incline shrugs w/5 count hold @ top
135 * 10
225 * 10 * 3 sets

Lying Rear Delt Cable Flyes
30 * 20
40 * 20
50 * 20

Curls w/Tyler Grips
Bar * 12 reverse + 12 reg * 3 sets

DB Shrugs
45 * 20
65 * 20
85 * 20

Stretching

BW: 266

-Pop
 
Monday 10/26/09

bench, pinky on ring
bar * 10 * 2 sets
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
435 * 1
405 * 1 (for 3 reps 90%+)

Add 4 Board, close grip (thumbs from smooth)
415 * 8
455 * 7

Vid of 435: Invalid Link Removed

JM Presses
135 * 8
185 * 8
215 * 8

Lying Rear Delt Cable Flyes
30 * 20
40 * 20
50 * 20

Standing Seated Cable Rows, close grip w/Tyler Grips
130 * 20 * 3 sets

1.25 mile walk w/wife afterwards

BW: 266

-Pop
 
Weds 10/28/09

Stairmill * 30 min

Stretching

Deadlifts, conventional, standing on plate on a jumpstretch platform
135 * 3
225 * 1
315 * 1
405 * 1
475 * 1 PR, easy.

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

Rope Abs
100 * 10 * 3 sets

Plank * 1 min + side plank * 30 sec/side

Stretching

Recumbant Bike * 15 min

DB Shrugs
50 * 10 * 3 sets, giant set

DB Side Bends
17.5 * 10/side * 2 sets

Elliptical * 35 min (decided to do a little extra because an old friend showed up and we wanted to talk)

BW: 265

-Pop
 
Thurs 10/29/09

Stairmill * 30 min

Stretching

Pulldowns w/tyler grips
110 * 10
130 * 10
150 * 10
170 * 10
190 * 10
210 * 10
230 * 10
250 * 10

DB Rows w/tyler grips
50 * 10/side
105 * 10/side * 3 sets

DB SOHP
20 * 20
55 * 20
75 * 20 * 2 sets

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

BW: 264.5

-Pop
 
Millennium 1 said:
Chris, your strength is just sick! Way to go man!
Click to expand...

Thanks Matt! The supplements are helping for sure! Slow and steady wins the race...



Friday 10/30/09

Stairmill * 30 min

Stretching

Incline Shrugs w/3 second hold @ top
135 * 12
225 * 12 * 4 sets

Lying Cable Rear Delt Flyes
30 * 20 * 5 sets

Rotating Ab Machine
30 * 10 * 2 sets/direction

Curls w/tyler grips
bar * 15 reverse + 15 reg * 3 sets

elliptical * 15 min

1.25 mile walk w/wife

BW: 264.5

-Pop
 
Monday 11/2/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
add 5 chains/side
135 + 5 chains/side * 3
185 + 5 chains/side * 1
225 + 5 chains/side * 1
275 + 5 chains/side * 1
315 + 5 chains/side * 1
350 + 5 chains/side * 1
375 + 5 chains/side * 1 PR No vid, camera batteries died. >:(
340 + 5 chains/side * 2 (4 reps 90%+)

Take chains off, add 4 board, close grip (thumbs from smooth)
405 * 5
445 * 5
475 * 3 PR
405 * 12 PR

Key Presses
20 * 10
45 * 10
70 * 10 Didn't really like them. Maybe some other time.

Pushdowns w/tyler grips
70 * 20 * 3 sets

Supersetted w/
Lying cable rear delt flyes
30 * 20
45 * 20
60 * 20

Standing Seated Cable Rows (close grip)
130 * 20 * 3 sets, one giant set

1.25 mile walk w/wife @ home

BW: 269 (candy)

-Pop
 
Tues 11/3/09
Stairmill * 30 min
Stretching

Weds 11/4/09

Stairmill * 30 min

Stretching

SSB Box Squats, middle position on elitefts box
bar * 3
135 * 3
225 * 1
315 * 1
405 * 1 PR, tweaked something in my left quad. Not a big deal though.

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

Planks
BW * 1 min + 30 sec/side

Rope Abs
80 * 20 * 3 sets

Elliptical * 35 min

BW: 266

-Pop
 
Thurs 11/5/09

Stretching, warming up the leg.

Stairmill * 30 min, really slow.

SOHP, pinky on the ring (wide grip for me)
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
265 * 1
285 * 1

Lat Pulldowns w/tyler grips
100 * 10
150 * 10
200 * 10
250 * 10 * 3 sets

Standing Seated Cable Rows w/tyler grips
150 * 20 * 3 sets

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

Elliptical * 40 min

BW: 265

-Pop
 
Friday 11/6/09

Stairmill * 30 min

Incline Shrugs w/3 sec hold @ top
135 * 15
225 * 15 * 5 sets

Lying Rear Delt Cable Flyes
40 * 15 * 6 sets

DB Shrugs
50 * 20
65 * 20
80 * 20

Reverse Grip Curls w/tyler grips
bar * 15
50 * 15
55 * 15

1.25 mile walk w/wife after the gym

BW: 266
-Pop
 
Monday 11/9/09

Deload week. Supposed to bench @ TPS on saturday, I'm excited!

Steep Incline DB
25 * 10
55 * 10
85 * 10 * 3 sets

DB SOHP
20 * 10
40 * 10
60 * 10 * 3 sets

Superset:
1: Rope Pushdowns: 50 * 10 * 3 sets
2: Lying Rear Delt Cable Flyes: 35 * 20 * 3 sets
3: Standing Seated Cable Rows: 70 * 20 * 3 sets

Elliptical * 45 min

Don't feel well, trying to sweat it out.

BW: 265

-Pop
 
The "not feeling well" on Monday turned into a long week of being freaking sick. Fever and all. Stepped on the scale after my first night with a fever, saw that I lost about 10 lbs, and made sure to strap the feed bag on to get it back up. Success!

Saturday we lifted @ TPS in Everett, MA. Great training place, if you're in the Boston area check it out. Everyone looked good, it was great seeing Vincent Dizenzo, Matt Rhodes, Ryan Goldstone, Tee Tee McRay, Murph, and the rest of the TPS crew.

Bench, pinky on the ring
bar * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
405 * 1
445 * 1
455 * 1 PR

Vid of 455: Invalid Link Removed

3 board, close grip
385 * 5
425 * 5

Rolling DB Ext
20 * 12
40 * 12 * 3 sets

Standing Seated Cable Rows
120 * 20
160 * 20
200 * 20

BW: 265

-Pop
 
Mon 11/15/09

30 min stairmill
Stretching
30 min elliptical

BW: 262

Weds 11/17/09

Stairmill * 30 min

Stretching

Shurgs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10 * 3 sets

back rehab

quad is still jacked, maybe next week I can work it some

1.25 mile walk w/wife after the gym

BW: 262

-Pop
 
Thurs 11/19/09

Stairmill * 30 min

DB SOHP
25 * 20
45 * 20
65 * 20 * 3 sets

Pulldowns
100 * 10
200 * 10
250 * 10

Pullups
BW * 5 * 3 sets, bicep felt okay

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

BW: 262

-Pop
 
Friday 11/20/09

Stairmill * 30 min

Stretching

Incline Shrugs
135 * 10
225 * 10
275 * 10 * 3 sets w/3 sec hold @ top

Lying Rear Delt Cable Flyes
30 * 20 * 6 sets

Curls w/tyler grips
45 * 10 reverse + 10 reg
65 * 10 reverse + 10 reg
85 * 10 reverse + 10 reg

DB Shrugs
50 * 20 * 3 sets

BW: 261

-Pop
 
Monday 11/23/09

Bench, pinky on the ring
bar * 10
bar + dbl'd mini & micro bands * 10
95 + dbl'd mini & micro bands * 10
135 + dbl'd mini & micro bands * 8
185 + dbl'd mini & micro bands * 3
225 + dbl'd mini & micro bands * 1
275 + dbl'd mini & micro bands * 1
315 + dbl'd mini & micro bands * 1
345 + dbl'd mini & micro bands * 1 PR
315 + dbl'd mini & micro bands * 2

Vid: Invalid Link Removed

Took bands off, add 3 board, close grip (thumbs from smooth)
405 * 6 * 2 sets

Lying Rear Delt Cable Flyes
35 * 20
45 * 20
55 * 20

Overhead Extensions
60 * 25 * 3 sets

Standing Seated Cable Rows, close grip
110 * 25 * 3 sets

BW: 260

-Pop
 
Weds 11/25/09

Elliptical * 35 min

Stairmill * 15 min

Stretching

Shrugs
135 * 15
225 * 15
315 * 15
405 * 15
495 * 12 * 3 sets

Deadlifts, conventional, with tyler grips, double overhand
135 * 3
185 * 1
225 * 1
275 * 1
295 * nope.

Wow do those grips make deadlifts hard.

Squats, SSB, high box
bar * 5
135 * 5
225 * 1
315 * 1 high box
315 * 1 parallel
315 * 1 low box The quad felt decent

DB Shrugs
50 * 20 * 3 sets, one giant set.

BW: 262

-Pop
 
Thurs 11/26/09

Happy Thanksgiving!

DB SOHP
25 * 20
45 * 20
65 * 20 * 3 sets

Lat Pulldowns
100 * 10
180 * 10 * 4 sets

Close grip Lat Pulldowns
110 * 10 * 4 sets

DB Side Raises
15 * 20 * 3 sets

Treadmill * 15 min


11/27/09

Elliptical * 10 min

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

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

Smith Machine Incline Shrugs
135 * 10
225 * 10, didn't like how it felt.

DB Shrugs
50 * 20 * 3 sets, 1 giant set

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

Stairmill * 30 min

Lying Rear Delt Cable Flyes
15 * 20 * 3 sets

Stretching

-Pop
 
11/30/09

Bench, pinky on the rings
bar * 10
95 * 10
135 * 10
135 + 5 chains/side * 3
185 + 5 chains/side * 1
225 + 5 chains/side * 1
275 + 5 chains/side * 1
315 + 5 chains/side * 1
355 + 5 chains/side * 1
380 + 5 chains/side * 1 PR

Vid: [ame="http://www.youtube.com/watch?v=W_kzocMK_wY"]YouTube- 380 bench with 5 chains/side[/ame]

Take Chains off, add 3 board, close grip (thumbs from smooth)
405 * 7 * 2 sets

Superset:
1: Lying Rear Delt Cable Flyes: 50 * 20 * 3 sets
2: Standing Seated Cable Rows (close grip): 120 * 20 * 3 sets
3: Overhead Extensions: 70 * 25 * 3 sets

BW: 264

-Pop
 
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