CPop's Millennium Sponsored Log

Weds 12/2/09

Stairmill * 40 min

Stretching

SSB Squats, elitefts box on pin #1 (lowest setting)
bar * 10
135 * 5
225 * 3
315 * 3

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

Rope Abs
80 * 20 * 3 sets

Ab wheel * 10

Stretching

Elliptical * 15 min

BW: 265

-Pop
 
Thurs 12/3/09

Stairmill * 30 min

Stretching

SOHP, close grip (top of thumb nail from smooth)
Bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
250 * 1
270 * 1
245 * 3

DB SOHP
50 * 20 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 4 * 8 sets bicep felt good! I'll progress on these slowly and steadily.

Pulldowns w/Tyler Grips
150 * 10 * 3 sets

DB Side Raises
20 * 20 * 3 sets

1.25 mile walk w/wife after work

BW: 264.5

-Pop
 
Friday 12/4/09

Stairmill * 35 min

Stretching

Incline Shrugs
135 * 10
225 * 10
275 * 12 * 4 sets

Lying Rear Delt Cable Flyes
30 * 20 * 3 sets

Curls w/Tyler Grips
bar * 10 rev + 10 reg
65 * 10 rev + 10 reg
85 * 10 rev + 10 reg

Elliptical * 35 min

BW: 3 donuts

-Pop
 
Monday 12/7/09

Deload Week. On night shift this week.

AM Cardio: 1hr Stairmill + stretching

PM Training:

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

DB Flat
100 * 10 * 3 sets

Superset:
1: Lying Rear Delt Cable Flyes: 30/35/40 * 20 reps
2: Standing Seated Cable Row: 140 * 20 * 3 sets
3: Overhead Extensions: 80 * 25 * 3 sets

BW: 265

-Pop
 
Weds 12/9/09

AM Cardio: 40 min stairmill & stretching

PM Lifting:

Elliptical * 5 min

Deadlifts, conventional, hook grip, standing on plate
135 * 3
225 * 1
315 * 1
405 * 1
475 * 1

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

Rope Abs
80 * 20 * 3 sets

Ab Wheel * 10

BW: 263

-Pop
 
Thurs 12/10/09
Stairmill * 30 min
DB SOHP, one giant set, ~ 30 sec between sets
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10
65 * 10
75 * 10

Lat Pulldowns
120 * 10 * 5 sets

Easy workout -deload week.

12/11/09
Stairmill * 30 min
Stretching

Lying Rear delt cable flyes
20 * 20 * 3 sets

DB Shrugs
60 * 20 * 3 sets

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

Quick workout. This concludes my week of night shift. Good deload week.
 
Monday 12/4/09

Bench, pinky on ring
bar * 10
bar + dbl'd mini bands * 10
95 + dbl'd mini & micro bands * 10
135 + dbl'd mini & micro bands * 10
185 + dbl'd mini & micro bands * 1
225 + dbl'd mini & micro bands * 1
275 + dbl'd mini & micro bands * 1
315 + dbl'd mini & micro bands * 1
355 + dbl'd mini & micro bands * 1 PR
325 + dbl'd mini & micro bands * 2, 4 reps ~90%+

Vid of 355 & bands, sorry it's dark and close up, the camera guy was messing with the camera: Invalid Link Removed

Take bands off, close grip (thumbs from smooth) add 3 board
405 * 8
405 * 7

Superset:
1: Lying Rear Delt Cable Flyes: 35/45/55 * 20
2: Standing Seated Cable Rows: 120 * 20 * 3 sets
3: Overhead Extensions: 100 * 25 * 3 sets

BW: 263

-Pop
 
Bnatural said:
what are SOHPs?
Click to expand...

Strict Overhead Press. Done standing, no back bend, no leg drive. I have found them to be an excellent exercise for developing overal strength. I like both barbell and dumbbell SOHP, but find that the barbell variant tends to subtract from my bench. As such, I only do barbell SOHP work once per month, and I do it on the week prior to my deload week, so by the time I'm back under a heavy bench it doesn't bother me.
 
very interesting. I've added this in recently as my seated military topped off, so I went back to standing, and I've found we have a seated machine press that works well as a standing press (lucky me).

The SOHP adds nice detail to the upper back too!
 
Bnatural said:
very interesting. I've added this in recently as my seated military topped off, so I went back to standing, and I've found we have a seated machine press that works well as a standing press (lucky me).

The SOHP adds nice detail to the upper back too!
Click to expand...

Try doing them with a barbell or dumbbells. They are a humbling exercise. I have only done seated once in the past 2 years, I wanted to see how it felt. At the time my best DB SOHP was probably the 80's for a tough set of 20. My first try seated I did the 100's for 20. They felt like candy in my hands with the back support. I think seated and SOHP are useful tools, but SOHP IMO has a higher overall strength carry-over, and because the weight is less, the wear/tear and chance of injury is less too. I'm pretty rough on my shoulders with benching, so this may not be as applicable to those who don't do what I do.
 
Tues 12/15/09
Stairmill * 30 min

Turkish Getups
25 * 10
65 * 5

Treadmill * 10 min


Weds 12/16/09

Stairmill * 30 min

SSB Squats, low box (elite box all the way down)
bar * 5
135 * 3
225 * 3
325 * 3

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

Rope Abs
80 * 20 * 3 sets

Ab Wheel * 10

Elliptical * 10 min

BW: 264

-Pop
 
Thurs 12/17/09

Stairmill * 30 min

DB SOHP
20 * 20
40 * 20
60 * 20
80 * 15 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups
BW * 5 * 8 sets

Pulldowns w/tyler grips
150 * 10 * 3 sets

DB Side Raises
20 * 20 * 3 sets

BW: 264


Friday 12/18/09 @ Dover Gym

Stairmill * 30 min

Stretching

Lying Rear Delt Cable Flyes
15 * 20 * 3 sets flat + 3 sets incline

DB Bicep Preacher Curls
15 * 10 * 3 sets, I was messing around with working on muscle contraction vs/ just lifting the weight. My right biceps has been bothering me for a while and I'm just trying something new.

DB Shrugs
60 * 20 * 3 sets


Sunday 12/20/09

30 min stairmill
Stretching
 
Monday 12/21/09

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
445 * 1
405 * 2 (4 reps 90%+)

Vid of 445: [ame="http://www.youtube.com/watch?v=ow-q8rkw9AY"]YouTube- 445 Bench[/ame]

Add 3 bd, close grip (thumbs from smooth)
405 * 8 * 2 sets

Superset of DOOM:
1: Lying Rear Delt Cable Flyes: 35/45/55 * 20
2: Standing Seated Cable Rows (close grip): 140 * 20 * 3 sets
3: Cable Scapular Retractions: 150 * 20 * 3 sets
4: Overhead Extensions: 70 * 50 * 3 sets

My elbow has been bothering me a bit so I jacked up the overhead extension reps to get blood through there. Have massage work scheduled tomorrow, I should be good to go!

The 445 felt good. I was off today, but the weight still moved fine. I'd would have liked it to move a little faster, but it went, and sometimes that's good enough.

BW: 266 (buffet at work, I'm surprised I'm not 600 lbs yet)

-Pop
 
Tues 12/22/09

Stairmill * 30 min

Stretching


Weds 12/23/09

Stairmill * 30 min

Deadlifts, conventional, standing on a plate
135 * 3
225 * 1
315 * 1
405 * 1
495 * 1

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10 * 3 sets
315 * 20 zee pump, yah!

Rope Abs
80 * 20 * 3 sets

Elliptical * 35 min

-Pop
 
Thurs 12/24/09

Stairmill * 30 min

DB SOHP
10 * 10
30 * 10
60 * 10
85 * 10 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups/neutral grip/chinups
4 * each method * 12 sets w/1 min break btwn sets

Lying Rear Delt Cable Flyes
20 * 20 * 3 sets

DB Side Raises
15 * 20 * 3 sets

DB Shrugs
50 * 20 * 3 sets

That's it! Merry Christmas!


Sat 12/26/09
stairmill * 60 min
stretching

Undoing the holiday cookie consumption.

-Pop
 
Sun 12/27/09

1.25 mile walk
1.25 mile walk w/90 lb weighted vest

Mon 12/28/09

Bench, feet up, pinky on ring
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
345 + 5 chains/side * 1
370 + 5 chains/side * 1 PR
335 + 5 chains/side * 3 (5 reps 90%+)

Vid of 370: [ame="http://www.youtube.com/watch?v=RFVPTK84H8g"]YouTube- 370 bench w/chains, feet up[/ame]

take chains off, add 3 board, close grip (thumbs from smooth)
425 * 5 * 2 sets

Superset:
1: Lying Rear Delt Cable Flyes: 35/45/55 * 20
2: Standing Seated Cable Row, close grip: 120 * 20 * 3 sets
3: High Cable Scapular Retraction: 200 * 20 * 3 sets
4: Pushdowns: 50 * 20 * 3 sets (elbow bothering me so going light on extension work)

BW: 266.5

-Pop
 
Thanks guys!


Weds 12/30/09

Stairmill * 30 min

Stretching

SSB box squats, elite box all the way down
bar * 5
135 * 3
225 * 3
335 * 3

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

Rope Abs
80 * 20 * 3 sets

Ab Wheel * 10

Elliptical * 35 min

BW: 266

-Pop
 
RXP;

Your numbers have improved a lot! Nice work. Keep it up! I've competed both raw and geared. Lately I've been doing raw stuff.


AM Supplements:
MVP-365
COQ10
Red Yeast Rice
Liv52
MycoGreen
Either Fish Oil, Tabs, or Flax Oil mixed in shake
Green Tea Extract
Vitamin C
I normally have a shake that I made from True Protein, which has a combination of short and long acting proteins as well as oatmeal. I have been adding a couple raw organic (and washed by me) eggs lately too.

PM:
ZMK
MycoGreen
Decaffinated Green Tea
Vitamin C
Sometimes Somnidren

I take Ragnarok before my workouts, and CRE-02 before the heavy ones as well. I tend to take the decaffinated rag as often as I can, and take the caffinated version prior to benching. If I'm tired I'll do 1/2 scoop caffinated and 1/2 decaf on non-bench days.

My post workout shake is advanced muscle from trueprotein.com. On bench days I take it with a scoop of waxy maize, on other days I do not take in the carbs post workout; I'll get enough once I'm home and eating dinner.

That's about it! I take a couple prescription drugs (nexium for heartburn, etc) but the above is basically my supplementation.
 
Thus 12/31/09

Stairmill * 30 min

SOHP, close grip (thumb nail from smooth)
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
250 * 1
280 * 1

Lat Pulldowns
100 * 10
200 * 10

Pullups
bw * 5 * 10 sets

Lat Pulldowns w/Tyler Grips
150 * 10
170 * 10
190 * 10

DB Side Raises
15 * 20
17.5 * 20
20 * 20

DB Shrugs
50 * 20 * 3 sets

Elliptical * 45 min

I did extra cardio due to the 15 billion extra calories I will be eating tonight! Happy New Year!

BW: 265

-Pop
 
Friday 1/1/10 Dover Gym

Stairmill * 60 min

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

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

DB Curls
15 * 10
17.5 * 10
20 * 10

Stretching & Out.

Easy day, just got the blood into the muscles.

-Pop
 
Thank you!


Monday 1/4/10

Deload

DB Incline Bench
20 * 10
50 * 12
75 * 12
100 * 12 * 4 sets

DB Flat Bench
100 * 12 * 4 sets

Superset 1:
1: Standing Lat Rows to Belly: 100/130/160 * 20
2: Lying Rear Delt Cable Flyes: 35/45/55 * 20

Superset 2:
1: Pushdowns: 50/70/90 * 20
2: Cable Scapular Retraction: 200 * 20 * 3 sets

Stairmill * 10 min
Elliptical * 15 min

BW: 265.5

-Pop
 
Gave blood today... dragging a little...

Weds 1/6/10

Stairmill * 30 min

Stretching

Deadlifts, conventional, standing on plate, hook grip
135 * 5
225 * 1
315 * 1
425 * 1
515 * 1

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

Ab Wheel * 10

Rope Abs
80 * 20 * 3 sets

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

BW: 264.5

-Pop
 
Thurs 1/7/10

Stairmill * 30 min

DB SOHP
25 * 12
45 * 12
65 * 12 * 4 sets

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 6 * 10 sets

Pulldowns w/Tyler Grips
100 * 10
150 * 10
200 * 10
250 * 10

DB Side Raises
20 * 20 * 3 sets

Elliptical * 30 min

BW: 262.5

-Pop
 
Friday 1/8/10

Stairmill * 35 min

Incline Shrugs
135 * 10
225 * 10 * 5 sets

Lying Rear Delt Cable Flyes
25 * 20
35 * 20
45 * 20

Reverse Pec Dec
60 * 10 * 3 sets

BB Curls
bar * 5
95 * 5
135 * 5

DB Preacher Curls
15 * 20 * 2 sets

Upright Rows
50 * 10
70 * 10
90 * 10

BW: 264.5

-Pop
 
Monday 1/11/10

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
135 + dbl'd mini & micro bands * 3
185 + dbl'd mini & micro bands * 1
225 + dbl'd mini & micro bands * 1
275 + dbl'd mini & micro bands * 1
325 + dbl'd mini & micro bands * 1
370 + dbl'd mini & micro bands * Miss, lift off was screwed up, my fault for timing it wrong. Very close to locking it out anyway, spent like 20 years nearly locking it out. Took off 5 lbs and got my head straight.
365 + dbl'd mini & micro bands * 1 PR

Take bands off, add 4 board, close grip (thumbs from smooth)
405 * 8
455 * 5
475 * 3

Vid of 365 + bands:

[ame="http://www.youtube.com/watch?v=8Mm5UehjEuQ"]YouTube- 365 + doubled mini & micro bands[/ame]



Vid of 475 4 board:

[ame="http://www.youtube.com/watch?v=T_5Qcujm21M"]YouTube- 475 close grip 4 board[/ame]

Superset:
1: Lying Rear Delt Flyes: 30/45/60 * 20
2: Standing Seated Calbe Row: 130 * 20 * 3 sets
3: Rolling DB Ext: 40/50/60 * 15

Upright Rows, pinky on ring
bar * 10
65 * 10
85 * 10
105 * 10
125 * 10

BW: 266

-Pop
 
Weds 1/13/10

Stairmill * 30 min

Stretching

SSB Low box squats, elite box on lowest position
bar * 3
135 * 3
225 * 3
315 * 3
345 * 3

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

Rope Abs: 80 * 20 * 3 sets

Ab Wheel * 10 * 2 sets

Elliptical * 30 min

BW: 264

-Pop
 
Thurs 1/14/10

Elliptical * 15 min
Stairmill * 15 min

Stretching

DB SOHP
15 * 12
35 * 12
55 * 12
75 * 12 * 4 sets

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 7 * 10 sets

Standing Lat Rows to Belly w/Tyler Grips
100 * 10
150 * 10 * 3 sets

DB Side Raises
20 * 20 * 3 sets

BW: 263

-Pop
 
Friday 1/15/10

Stairmill * 20 min

Stretching

Incline Shrugs
bar * 12
135 * 12
225 * 12 * 5 sets w/3 count hold @ top

Lying Rear Delt Cable Flyes
30 * 20 * 3 sets

Curls w/tyler grips
bar * 10 reg + 10 rev
65 * 10 reg + 10 rev
85 * 10 reg + 10 rev

DB Preacher Curls
15 * 20 * 3 sets

Elliptical * 15 min

BW: 264

-Pop
 
Monday 1.18.10

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
405 * 1
450 * 1
405 * 3

Vid of 450:
[ame="http://www.youtube.com/watch?v=G_ySZDM5FK4"]YouTube- chris 450[/ame]


Vid of 405x3:
[ame="http://www.youtube.com/watch?v=OGiuzTz5ybg"]YouTube- chris 405x3[/ame]

Felt off on all of my sets today. I still got the weight okay, but didn't feel like I hit anything in the groove, and just tired... maybe fighting something. Movin' on and staying positive!

4 board close grip
405 * 5
455 * 5 * 2 sets

Reg Grip 475 * 10 sec holdout

Superset:
1: Lying Rear Delt Cable Flyes: 30/40/50 * 20
2: Standing Lat Rows to Belly: 100/140/180 * 10
3: Rolling DB extensions: 45/55/65 * 15


BW: 267

-Pop
 
Weds 1/20/10

Stairmill * 30 long minutes

Stretching

Deadlifts, sumo, hook grip
135 * 5
225 * 1
315 * 1
405 * 1
445 * 3

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

Rope Abs
80 * 20 * 3 sets

SS w/ab wheel
10 * 3 sets

BW: 264.5

-Pop
 
Thurs 1/21/10

Stairmill * 30 min

Stretching

DB SOHP
20 * 12
45 * 12
65 * 12
85 * 12 * 3 sets

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 8 * 8 sets

Standing Lat Pulls to Belly w/Tyler Grips
100 * 10
140 * 10
180 * 10 * 3 sets

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

Foam Rolling

BW: 264.5

-Pop
 
Friday 1/22/10

Stairmill * 15 min (5 min warmup, 10 min intervals)

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

Lying Rear Delt Cable Flyes
30 * 20 * 3 sets

Curlbar Curls w/Fat Gripz
bar * 10
35 * 10
55 * 10
75 * 10

DB Preacher Curls
15 * 20 * 3 sets

Wide Grip Upright Rows
bar * 10
65 * 10
85 * 10
105 * 10
115 * 10

Elliptical * 30 min

Recumbant Bike * 20 min

BW: 265

-Pop
 
Felt off today.

Bench w/feet up
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
375 + 5 chains/side * Miss @ lockout
315 + 5 chains/side * 3

Standing Lat Rows to Belly
150 * 20 * 3 sets

Felt awful, went home, have a fever. Ugh.

-Pop
 
Weds 1/27/10

Stairmill * 15 min

SSB Squats, elite box on lowest setting
bar * 5
135 * 5
225 * 2
315 * 2
355 * 2

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

Rope Abs
80 * 20

ss w/ab wheel
10 * 2 sets

BW: 261

-Pop
 
Thurs 1/28/10

Elliptical * 5 min

SOHP
bar * 10
95 * 10
135 * 8
185 * 3
225 * 3
265 * 1
275 * 1
245 * 3 + 7 more with some leg drive.

Pulldowns
100 * 10
200 * 10

Pullups
BW * 10 * 4 sets

Row Machine
135 * 10 * 3 sets
225 * 10 * 3 sets

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

BW: 261. Have a sinus infection, which is why I've felt bad lately. Started antibiotics today, should be back in the swing of it soon.

-Pop
 
Friday 1/29/10

Finally! Friday! It's been a long week for me. I'm looking forward to resting over the weekend.

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

Lying Rear Delt Cable Flyes
30 * 20
40 * 20
40 * 45 sec of reps
60 * 45 sec of reps * 2, just trying something new

Curls
bar * 10
95 * 5
135 * 5
155 * 5

DB Preacher Curls
15 * 20 * 3 sets

DB Shrugs
45 * 20 * 3 sets

Solo Ab * 50

Stairmill * 30 min at a low level
Elliptical * 15 min slow

BW: 262

-Pop
 
Feb 1, 2010

Deload Week

DB Incline
15 * 10
25 * 10
35 * 10
65 * 10
90 * 10
105 + hands on top of them * 10 * 3 sets

DB Flat
105 * 10 * 3 sets

Superset:
1: Lying Rear Delt Cable Flyes: 30 * 20 * 3 sets
2: Rolling DB Ext: 35/45/55 * 20
3: Standing Lat Pulls to Belly: 150 * 20 * 3 sets

Elliptical * 35 min

BW: 262

-Pop
 
Weds 2/3/10

Stairmill * 30 min

Sumo Deadlifts, hook grip
135 * 5
225 * 1
315 * 1
405 * 1
475 * 1
505 * 1 This is actually an all time PR. Went up well.

Shrugs
225 * 20
315 * 20
405 * 20 * 3 sets

Rope Abs
80 * 20 * 3 sets

ss w/ab wheel
10 * 3 sets

BW: 260.5

-Pop
 
Thurs 2/4/10

Stairmill * 30 min

DB SOHP
15 * 15
25 * 15
45 * 15
65 * 15 * 3 sets

Pulldowns
100 * 10
200 * 10

Pullups
w/1 mini band * 5
w/2 mini bands * 5 * 3 sets

Dips
BW * 10 * 4 sets

Bent Over Rows
bar * 10
135 * 10
185 * 10 * 3 sets

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

BW: 260.5

-Pop
 
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