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CPop's Millennium Sponsored Log

Friday 5/14/10

Elliptical * 35 min

Stretching

Incline shrugs
135 * 10
225 * 10
315 * 10
405 * 10
315 * 10

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

DB Hammer Curls
20 * 10
30 * 10
40 * 10
50 * 10
 
Monday 5/17/10

Bench, feet up on bench, pinky on ring grip
bar * 10
95 * 10
135 * 10
135 + 1 dbl'd mini band + 5 chains/side * 3
185 + 1 dbl'd mini band + 5 chains/side * 1
225 + 1 dbl'd mini band + 5 chains/side * 1
275 + 1 dbl'd mini band + 5 chains/side * 1
315 + 1 dbl'd mini band + 5 chains/side * 1
325 + 1 dbl'd mini band + 5 chains/side * 1
330 + 1 dbl'd mini band + 5 chains/side * Miss @ lockout

add 2 board
315 + 1 dbl'd mini band + 5 chains/side * 1
335 + 1 dbl'd mini band + 5 chains/side * 1
345 + 1 dbl'd mini band + 5 chains/side * Miss, just gassed here.

Superset
1: Close Grip Incline: 225 * 15 * 3 sets
2: Standing Lat Pulldown to Belly: 150 * 20 * 3 sets
3: Lying Rear Delt Cable Flyes: 50/60/70 * 10

1.25 mile walk after the gym

BW: 263

-Pop
 
Stairmill * 30 min

Stretching

Reverse Lunges
BW * 10/leg
20 * 10/leg
25 * 10/leg

These were supersetted with the first few sets of my deadlifts. My goal is to loosen up my hips, specifically my hip flexors.

Deadlifts, sumo, hook grip
135 * 1
225 * 1
315 * 1
405 * 1
475 * 1, all easy. Stopped here while I was ahead and the back still felt okay. I was pleased considering I had trouble walking without pain last week.

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

Rope Abs
80 * 20 * 3 sets supersetted with

Ab Wheel
5 * 3 sets

BW: 264

3 year anniversary with the wife today!

-Pop
 
Thurs 5/20/10

SOHP, thumbs from smooth, thumbless grip
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
260 * 3
280 * 3
225 * 8

Front Raises
bar * 10
95 * 10
135 * 10

Pulldowns
100 * 10
200 * 10

Pullups, deadhang
bw * 8 * 4 sets

Plate Loaded Hammer Strength Lat Machine
1pl * 10
2pl * 10 * 4 sets

DB Side Raises
20 * 20 * 3 sets, 1 giant set

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

BW: 263

-Pop
 
Friday 5/21/10

Stairmill * 30 min

Stretching

Incline shrugs
135 * 10
225 * 10
315 * 10
405 * 10

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

Cable Upright Rows
50 * 10
100 * 10
150 * 10 * 3 sets

BB Curls
bar * 5
95 * 5
135 * 5

DB Hammer Curls
25 * 20 * 2 sets

1.25 mile walk w/wife after gym

BW: 263.5

-Pop
 
5/24/10

Deload week

Elliptical * 30 min

DB incline
20 * 10
40 * 10
65 * 10
85 * 10
105 * 10

DB Flat
105 * 10 * 3 sets

Superset:
1: Standing Lat Pulls to Belly: 150 * 20 * 3 sets
2: Lying Rear Delt Cable Flyes: 35 * 20 * 3 sets

BW: 265

That's it!

-Pop
 
Weds 5/26/10

Stairmill * 30 min

Stretching

SSB Low Box Squats
bar * 5
135 * 1
225 * 1
275 * 5

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

Rope Abs
100 * 20 * 3 sets

Supersetted with Ab Wheel * 8 * 3 sets

Elliptical * 30 min

1.25 mile walk w/wife @ home

BW: 262

-Pop
 
Thurs 5/27/10

Stairmill * 30 min

Stretching

DB SOHP
20 * 10
40 * 10
60 * 10

Pulldowns
100 * 10
200 * 10

Pullups
BW * 5 * 3 sets

Nice quick deload workout.

-Pop
 
Friday 5/28/10

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

Lying Rear Delt Cable Flyes
35 * 20 * 3 sets

DB Curls
20 * 20 * 3 sets

Behind the body Shrugs on smith machine
135 * 10
225 * 10 * 3 sets

Behind the Body Upright Rows on Smith Machine
135 * 10 * 3 sets

Complex: (deadlift, shrug, clean, shrug, drop, switch grip every rep)
95 * 20
135 * 20

Farmer's Walk * 100 steps: 60 & 80lb db's

Hill Sprints * 10

1.25 mile walk w/wife

BW: 264

-Pop
 
Monday 5/31/10

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
135 + average short bands * 3
185 + average short bands * 1
225 + average short bands * 1
275 + average short bands * 1
295 + average short bands * 1
305 + average short bands * 1

add 2 board
225 + average short bands * 3
265 + average short bands * 3
295 + average short bands * 3
315 + average short bands * 1 * 2 sets

Vid of full range 305:

[nomedia="http://www.youtube.com/watch?v=l5k3fBylGrk"]YouTube- 305 w/average short bands[/nomedia]


Superset:
1: Close grip incline bench: 225 * 15 * 3 sets
2: Lying Rear Delt Cable Flyes: 40 * 20 * 3 sets
3: Standing Seated Cable Rows: 150 * 20 * 3 sets

1.25 mile walk w/wife after

BW: 266

The bands were brutal.

-Pop
 
Weds 6/2/10

Stairmill * 30 min

Stretching

Deadlifts, conventional, standing on plate.
135
225
315
410 * 5

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

Behind the back shrugs on smith machine
135 * 10
225 * 10
315 * 10

Rope Abs
90 * 20 * 3 sets

Ab Wheel * 10 * 3 sets

Stretching

1.25 mile walk w/wife

BW: 263.5

-Pop
 
Thurs 6/3/10

DB SOHP
20 + micro band * 10
40 + micro band * 10
60 + micro band * 10
80 + micro band * 10

Pulldowns
100 * 10
200 * 10

Pullups
BW + 25lbs * 6 * 3 sets

DB Front Raises
20 * 10
40 * 10
60 * 10

Friday 6/4/10

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

Lying Rear Delt Cable Rows
35 * 20 * 3 sets

DB Curls
20 * 20 * 3 sets

1.25 mile walk/jog

BW: 264

-Pop
 
Monday 6/7/10

Bench, pinky on ring

bar * 20
95 * 10
135 * 10
185 * 3
225 * 1
275 * 1
315 * 1
365 * 1
415 * 1
445 * 1
425 * 2

Vid of 445:

Invalid Link Removed

Add 2 board
315 * 1
405 * 1
445 * 1
470 * 1

Superset:
1: Close grip incline: 225/245/265 * 10
2: Lying Rear Delt Cable Flyes: 35/40/45 * 20
3: Dizenzo Rows: 100/130/160 * 20

1.25 mile walk

BW: 267 (sponsored by chocolate chip cookies + cheese & crackers)

-Pop
 
Weds 6/9/10

Stairmill * 30 min

Stretching

SSB Squats, elite box all the way down
bar * 5
135 * 1
225 * 1
325 * 3

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

Rope Abs
100 * 20 * 3 sets

Ab Wheel * 10 * 3 sets

BW: 265

-Pop
 
Thurs 6/10/10

Stairmill * 30 min

Stretching

DB SOHP
15 + microbands * 10
30 + microbands * 10
45 + microbands * 10
60 + microbands * 15 * 3 sets

Lat Pulldowns
100 * 10
200 * 10

Pullups
BW * 6 * 3 sets, regular, neutral, chin

Hammer Strength Plate Loaded Lat Machine
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10

Plate Loaded Shrugs
135 * 10
225 * 10
315 * 10
405 * 10 * 5 sets

High Pull Machine
225 * 10 * 3 sets

DB Side + Front Raises
20 * 10 + 10 * 3 sets

-Pop
 
Friday 6/11/10

Stairmill * 45 min

Stretching

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

Lying Rear Delt Cable Flyes
40 * 20 * 3 sets

DB Curls
20 * 20 * 3 sets

Ab Solo * 50 reps

Stretching

BW: 268

-Pop
 
CJPopovich said:
BW: 267 (sponsored by chocolate chip cookies + cheese & crackers)
Click to expand...

HA! I definitely know what you mean, lately the girl's at Wendy's know what I'm getting for lunch before I do, in fact they don't even ask me anymore they just tell me what I owe. :sgrin:

Have you tried the RPG yet? I have a couple tubs on their way here...
 
Hey man, I've been using the RPG on a couple select days, so far so good, I like to give it some more time before I make an official statement, but I do like it. It seems to be helping me add a little weight, in conjunction with the 9893847293840934 extra calories I've been eating. A little more time and a bit more of a consistent diet and I'll have a better review.
 
6/14/10

Bench
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
365 + 5 chains/side * 1
390 + 5 chains/side * 1 PR
405 + 5 chains/side * 1 PR!
365 + 5 chains/side * 1 (4 reps 90%+ )

Vid of 405 + chains:

Invalid Link Removed



add 2 board
315 + 5 chains/side * 1
365 + 5 chains/side * 1
405 + 5 chains/side * 1
Was going to do another one but I was shot. Called it.

Superset:
1: Close grip incline: 225/255/285 * 10
2: Lying rear delt cable flyes: 35/45/55 * 20
3: Dizenzo rows: 150 * 20 * 3 sets


BW: 269.5, huge eating last weekend, plus my secret morning shake.

-Pop
 
Weds 6/16/10

Stairmill * 30 min

Stretching

DL, conventional, hook grip, standing on plate
135 * 3
225 * 1
315 * 1
405 * 1
435 * 3

Shrugs
405 * 10
455 * 10
505 * 10

Ab Wheel * 15 * 2

supersetted w/various ab exercises & stretching

-Pop
 
Thurs 6/17/10

Stairmill * 30 min

Stretching

SOHP, close grip
bar * 10 * 2 sets
95 * 10
135 * 10
185 * 1
225 * 1
265 * 1
295 * 1
305 * 2
225 * 12 Rep PR

Plate Loaded Lat Row
1pl/side * 10
2pl/side * 10
3pl/side * 10
4pl/side * 10
5/4/3/2/1pl/side * 10 drop set

Shrug Machine
405 * 20 * 3 sets

External Rotation w/2 micro bands
bands * 20 * 5 sets/arm

DB Side Raises
15 * 10 * 3 sets



Friday 6/18/10

Stairmill * 30 min

Stretching

Behind the body smith machine upright rows, this awkward exercise was shown to me by a local body builder, it's a pretty short range of motion, I'm just playing with it to help work on flexibility and to try something new.
bar * 10
95 * 10
135 * 10
185 * 10
225 * 10

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

DB Curls
22.5 * 20/side * 3 sets

That's it! Glad next week is a deload week.
 
CJPopovich said:
Hey man, I've been using the RPG on a couple select days, so far so good, I like to give it some more time before I make an official statement, but I do like it. It seems to be helping me add a little weight, in conjunction with the 9893847293840934 extra calories I've been eating. A little more time and a bit more of a consistent diet and I'll have a better review.
Click to expand...

Im super eager for the review Chris.
 
You'll get it soon! I want to run it at least the remainder of this week before I say anything. I will say this; so far my response to Millenium's BCAA has been quite good. I also gave a couple samples out of my bottle to some friends, and will see what they think. It's very promising. ;)


Deload week!

Stairmill * 30 min, and it was a long miserable 30 min b/c it was about 740 degrees in the gym.

DB Incline
25 * 10
45 * 10
65 * 10
85 * 10
105 * 10 * 3 sets

Standing CG Rows to Belly: 140 * 20 * 3 sets

Lying Rear Delt Cable Flyes: 30 * 20 * 3 sets


BW: 266

-Pop
 
Weds 6/23/10

Stairmill * 30 min

Stretching

SSB Low Box Squats
bar * 5
135 * 3
225 * 1
315 * 1
340 * 1

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

Rack Pulls, @knee height
495 * 1
545 * 1
585 * 1
635 * 1

Rope Abs
70 * 20 * 3 sets

BW: 266.5

-Pop
 
Thanks brother!!!


Thurs 6/24/10

Stairmill * 30 min

DB SOHP
15 * 10
35 * 10
55 * 10

Plate Loaded Lat Machine
1pl/side * 10
2pl/side * 10
3pl/side * 10
4pl/side * 10
3pl/side * 10
2pl/side * 10

Standing Lat Pulldowns to Belly
120 * 10
150 * 10
180 * 10

DB Side Raises
15 * 10 * 3 sets

1.25 mile walk w/wife after the gym

Friday 6/25/10

Stairmill * 30 min

Stretching

Plate Loaded Shrug Machine
315 * 20 * 3 sets

DB Curls
20 * 20 * 3 sets

Incline Lying Rear Delt Flyes
15/20/25 * 20 * 3 sets

-Pop
 
Monday 6/28/10

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
135 + 2 short mini bands/side * 3
185 + 2 short mini bands/side * 1
225 + 2 short mini bands/side * 1
275 + 2 short mini bands/side * 1
315 + 2 short mini bands/side * 1
365 + 2 short mini bands/side * 1 PR
335 + 2 short mini bands/side * 2 (~4 lifts 90%+)

Vid of 365: (I think I brought it a bit low, it was a grinder for me at the top)

Invalid Link Removed


Add 3 board:
225 + 2 short mini bands/side * 1
315 + 2 short mini bands/side * 1
375 + 2 short mini bands/side * 1
405 + 2 short mini bands/side * 1
415 + 2 short mini bands/side * 1

Superset:
1: Close grip incline: 225 * 10 * 3 sets
2: Standing Lat Rows to Belly: 100/140/180 * 20
3: Lying Rear Delt Cable Rows: 30/40/50 * 20

BW: 266


1.25 mile walk w/wife afterwards

-Pop
 
Weds 6/30/10

Elliptical * 35 min

Stretching

Deadlifts standing on plate, conventional, hook grip
135 * 3
225 * 1
315 * 1
405 * 1
455 * 1
500 * 1
545 * 1 PR

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

Rope Abs
70 * 20 * 3 sets

Stretching

1.25 mile walk w/wife

contrast shower

BW: 265

-Pop
 
Weds 7/1/10

Elliptical * 35 min

DB SOHP
20 * 20
40 * 20
60 * 20
80 * 20



Hammer Strength Lat Machine
1pl/side * 10
2pl/side * 10
3pl/side * 10
4pl/side * 10

Changed grip to neutral grip (easier)
3pl/side * 20 * 2 sets, one arm at a time

DB Side Raises
15/25/35 * 10

Standing Lat pulls to Belly
100/140/180 * 20

10 min rowing machine

2.5 mile walk /wwife

BW: 270 (don't ask)

-Pop
 
Friday 7/2/10

Elliptical * 35 min

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

Lying Rear Delt Cable Flyes
35 * 20 * 3 sets w/3 count hold at bottom of each rep

DB Preacher Curls
20 * 20 * 3 sets

Shrugs: from 25-85-25 in 10lb/db increments.

BW: 266

-Pop
 
Bench, pinky on the ring
bar * 20
95 * 10
135 * 10
185 * 1
225 * 1
275 * 1
315 * 1
375 * 1
420 * 1
450 * 1

Vid of 450:
Invalid Link Removed

Add 3 board
315 * 1
405 * 1
455 * 1
480 * 1
500 * 1

Superset:
1: Incline Close Grip: 225 * 10 * 3 sets
2: Lying Rear Delt Cable Flyes: 35/45/55 * 20 reps/set
3: Standing Lat Pulls to Belly: 100/150/200 * 20 reps/set

~1 mile walk w/wife after

BW: 267

-Pop
 
Weds 7/7/10

Elliptical * 35 min

SSB High Box Squats
bar * 3
135 * 3
225 * 1
315 * 1
405 * 1
455 * 1

Shrugs
225 * 10
315 * 10
405 * 10 * 5 sets

Rope Abs
80 * 20 * 3 sets

Solo Ab Machine
20 * 3 sets

Stretching

1.25 mile walk w/wife

BW: 268

-Pop
 
Thurs 7/8/10

Stairmill * 30 min

DB SOHP
15 * 20
40 * 20
65 * 20
90 * 20

Hammer Strength Row, bench grip
1pl * 12
2pl * 12
3pl * 12
4pl * 12

Hammer Strength Row, neutral grip, 1 arm at a time
4pl * 12 * 3 sets/side

Standing Lat Rows to Belly
90 * 10
110 * 10
130 * 10
150 * 10

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

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

BW: 268

-Pop
 
Friday 7/9/10

Incline Shrugs
135 * 20
225 * 20
315 * 20

Lying Rear Delt Cable Flyes
35 * 20 * 5 sets

Curls
bar * 10
65 * 10
85 * 10
105 * 10

Elliptical * 35 min

Stretching

1.25 mile walk w/wife

BW: 267

-Pop
 
Monday 7/12/10

Bench, pinky on ring grip
bar * 10
95 * 10
135 * 10
135 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 3
185 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1
225 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1
275 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1
295 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1
315 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1

add 3 board
200 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1
275 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1
325 + 1 dbl'd mini band + 1 dbl'd micro band + 5 chains/side * 1

Superset
1: Close Grip Incline: 235 * 10 * 3 sets
2: Standing Lat Pulldown to Belly: 110/150/190 * 20 * 3 sets
3: Lying Rear Delt Cable Flyes: 40 * 20 * 3 sets

1.5 mile walk after the gym


BW: 268

-Pop
 
Weds 7/14/10

Stairmill * 30 min

Stretching

Deadlifts, conventional, standing on plate, hook grip
135 * 3
225 * 1
315 * 1
425 * 5

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

Rope Abs
100 * 20 * 3 sets

Solo Ab * 10 * 3 sets, focussed on not using my hip flexors.

More stretching

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

BW: 266

Met a new douchebag personal trainer at the gym who immediately told me that he benched 405 in high school and worked out with high school girls who squatted 315 for 8, olympic depth. Why do these people talk to me?

-Pop
 
CJPopovich said:
Met a new douchebag personal trainer at the gym who immediately told me that he benched 405 in high school and worked out with high school girls who squatted 315 for 8, olympic depth. Why do these people talk to me?

-Pop
Click to expand...

because you're strong...and dont need their attention ;)
 
haha, I think you're right.

Thurs 7/15/10

Elliptical * 30 min

Stretching

SOHP
bar * 10
95 * 10
135 * 10
bar + 90 lbs of chain * 5
95 + 90 lbs of chain * 3
135 + 90 lbs of chain * 1
165 + 90 lbs of chain * 1
185 + 90 lbs of chain * 1
205 + 90 lbs of chain * 1
175 + 90 lbs of chain * 1
135 + 90 lbs of chain * 3

The chain was fully hanging the whole time, it wasn't accomodating resistance, it was just a way to add instability. It was much harder than I thought it would be, but fun to do something different. I'm not sure how I'd work these into my training in the future, but I could see them making a person very strong.

Hammer Strength Plate Loaded Row (bench grip)
135 * 15
225 * 15
315 * 15

Switch to neutral grip
315 * 15
405 * 15
495 * 15


DB Side Raises
15/25/35 * 10

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

BW: 267

-Pop
 
Monday 7/19/2010

Deload week!

Stairmill * 30 min

Stretching

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

T bar Rows
1pl * 10
2pl * 10
3pl * 10
4pl * 10
5pl * 10

Lying Rear Delt Cable Flyes
50 * 10 * 5 sets

Mini band pushdowns * 100 reps

BW: 266

-Pop
 
Tues 7/20/10

Stairmill * 30 min

SSB High Box Squats
bar * 5
135 * 3
225 * 1
315 * 1
385 * 3

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

Rope Abs
80 * 30 * 2 sets

Solo Ab * bunch

Elliptical * 30 min

BW: 267

-Pop
 
Easy thursday.

Stairmill * 30 min (not easy, I hate this blasted machine)

Stretching

Hammer Strength Row
1pl * 20
2pl * 20 * 2 sets

Standing Lat Pulls to Belly
100 * 20
140 * 20

DB SOHP
17.5 * 10
35 * 10
50 * 10
65 * 10

Looked at some light db's and thought about side raises.

BW: 265

-Pop
 
Friday 7/23/10

Stairmill * 30 min

Stretching

Incline Shrugs
135 * 10
225 * 20 * 3 sets

DB Curls
20 * 20 * 2 sets



Monday 7/26/10

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
135 + 50 lbs hanging w/mini bands * 3
185 + 50 lbs hanging w/mini bands * 1
225 + 50 lbs hanging w/mini bands * 1
275 + 50 lbs hanging w/mini bands * 1
315 + 50 lbs hanging w/mini bands * 1
365 + 50 lbs hanging w/mini bands * 1
385 + 50 lbs hanging w/mini bands * 1
355 + 50 lbs hanging w/mini bands * 3

Vid of 385:
Invalid Link Removed

Add 3 board:
265 + 50 lbs hanging w/mini bands * 1
365 + 50 lbs hanging w/mini bands * 1
415 + 50 lbs hanging w/mini bands * 1
435 + 50 lbs hanging w/mini bands * 1

Superset:

1: Close Grip Incline: 225 * 10 * 3 sets
2: T Bar Rows: 3pl * 10 * 3 sets
3: Lying Rear Delt Flyes: 45 * 10 * 3 sets

1.25 mile walk w/wife

BW: 264

-Pop
 
Tues 7/27/10

Stairmill * 40 min

Stretching

Massage


Weds 7/28/10

Stairmill * 30 min

Stretching

DL, conventional, standing on plate, hook grip
135 * 3
225 * 1
315 * 1
405 * 1
445 * 3

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

Rope Abs
80 * 20 * 3 sets

Supersetted w/solo ab
heavy medicine ball * 20 * 3 sets

Stretching

BW: 265

-Pop
 
Thurs 7/29/10

Stairmill * 30 min

DB SOHP
15 * 10
25 * 10
45 * 10
65 * 10
85 * 10
105 * 10

Hammer Strength Row
1pl * 10
2pl * 10
3pl * 10
4pl * 10

Switch to neutral grip, 1 arm at a time
4pl * 10 * 3 sets/arm

DB Side Raises
25 * 10 * 3 sets, 1 giant set

T bar rows
1pl * 10
2pl * 10
3pl * 10
4pl * 10

Stretching

BW: 266

-Pop
 
Easy Friday. Found myself exhausted from this week's weather and training, so I got in the gym and out quickly. Skipped the stairmill & went for a long walk instead.

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

Lying Rear Delt Cable Flyes
45 * 10 * 3 sets

Hammer Curls
20/30/40 * 10

DB Preacher Curls
20 * 20 * 3 sets

1 hour walk w/wife

BW: 265

-Pop
 
Thanks man! I'm gaining slow & steadily. Prepping for an Oct 23rd meet. I can't wait...


Monday 8/2/2010

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
235 * 1
285 * 1
335 * 1
385 * 1
435 * 1
460 * 1
425 * 1 * 2 sets (4 reps 90%+)

Vid of 460:


[nomedia="http://www.youtube.com/watch?v=byGZTJg52EE"]YouTube- 460 bench 8/2/10[/nomedia]



Add 3 board
405 * 1
475 * 1
505 * 1

Superset:
1: Close Grip Incline: 235 * 10 * 3 sets
2: T Bar Rows: 3pl + 25 * 10 * 3 sets
3: Lying Rear Delt Cable Flyes: 50 * 10 * 3 sets

walk w/wife after

BW: 265.5

-Pop
 
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