CTDeuce
MST Reppin Hard!
Thanks brother! I just like picking up heavy things and putting them back down.
I like picking up moderate weight things with the intention to pick up heavy things at a later date in time :thumbsup:
CPop's Millennium Sponsored Log
- Thread starter CJPopovich
- Start date
I like picking up moderate weight things with the intention to pick up heavy things at a later date in time :thumbsup:
CJPopovich
Active member
Weds 12/3/08
Squats
bar * 10
135 * 10
225 * 5
310 * 5
355 * 5, tweaked something in my mid back here.
380 * 5
Deadlifts, conventional, hook grip
225 * 5
355 * 5
410 * 5
435 * 5
Shrugs
225 * 10
315 * 10
405 * 10
495 * 10
315 * 10
Rope Situps
80 * 10
100 * 10
120 * 10
BW: Two seventy-fat.
-Pop
Squats
bar * 10
135 * 10
225 * 5
310 * 5
355 * 5, tweaked something in my mid back here.
380 * 5
Deadlifts, conventional, hook grip
225 * 5
355 * 5
410 * 5
435 * 5
Shrugs
225 * 10
315 * 10
405 * 10
495 * 10
315 * 10
Rope Situps
80 * 10
100 * 10
120 * 10
BW: Two seventy-fat.
-Pop
CJPopovich
Active member
Thurs 12/4/08
SOHP (thumbs from smooth)
bar * 10
95 * 10
135 * 10
180 * 5
210 * 5
220 * 5
Pulldowns
100 * 10
180 * 10
Pullups
BW * 10 * 3 sets
DB SOHP
30 * 20
50 * 20
70 * 20
Plate Loaded Lat Machine
1pl/side * 10
2pl/side * 10
3pl/side * 8
BW: 273
-Pop
SOHP (thumbs from smooth)
bar * 10
95 * 10
135 * 10
180 * 5
210 * 5
220 * 5
Pulldowns
100 * 10
180 * 10
Pullups
BW * 10 * 3 sets
DB SOHP
30 * 20
50 * 20
70 * 20
Plate Loaded Lat Machine
1pl/side * 10
2pl/side * 10
3pl/side * 8
BW: 273
-Pop
CJPopovich
Active member
Friday 12/5/08
Upright Rows
30 * 20
50 * 20
70 * 20
90 * 20
DB Hammer Curls
20 * 10
30 * 10
40 * 10
50 * 10
60 * 10
Rope Face Pulls
60 * 20 * 3 sets
Cable Scap Retraction
150 * 20 * 3 sets
Grip Work
warmup
sport * 10/hand
#1 * 10/hand
#2 * 2L & 5R
#2.5 * 2 R
Sport * 30/hand
BW: 271
-Pop
Upright Rows
30 * 20
50 * 20
70 * 20
90 * 20
DB Hammer Curls
20 * 10
30 * 10
40 * 10
50 * 10
60 * 10
Rope Face Pulls
60 * 20 * 3 sets
Cable Scap Retraction
150 * 20 * 3 sets
Grip Work
warmup
sport * 10/hand
#1 * 10/hand
#2 * 2L & 5R
#2.5 * 2 R
Sport * 30/hand
BW: 271
-Pop
CJPopovich
Active member
Monday 12/8/08
Bench, flat, pinky on rings
bar * 20
95 * 10
135 * 10
185 * 3
225 * 3
275 * 3
315 * 3
335 * 3
355 * 4
No vid, batteries died!
Close grip bench, 1 finger on the smooth
225 * 8
275 * 8 * 3 sets
Rope Face Pulls
70 * 20 * 3 sets
Skull Crushers (curl bar)
40 * 20
70 * 20
100 * 20
BW: 268.6
-Pop
Bench, flat, pinky on rings
bar * 20
95 * 10
135 * 10
185 * 3
225 * 3
275 * 3
315 * 3
335 * 3
355 * 4
No vid, batteries died!
Close grip bench, 1 finger on the smooth
225 * 8
275 * 8 * 3 sets
Rope Face Pulls
70 * 20 * 3 sets
Skull Crushers (curl bar)
40 * 20
70 * 20
100 * 20
BW: 268.6
-Pop
CJPopovich
Active member
Squats
bar * 10
135 * 10
225 * 3
315 * 3
355 * 3
380 * 3
400 * 3
Deadlifts
225 * 3
410 * 3
435 * 3
460 * 5, tweaked something on the last rep
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10, did I screw something up with my back?
495 * 10, yep.
Rope Abs
60 * 20
90 * 20
120 * 20
Stretching, mobility and rehab work * 10 mins
Home for ice and anti-inflammatories!
-Pop
bar * 10
135 * 10
225 * 3
315 * 3
355 * 3
380 * 3
400 * 3
Deadlifts
225 * 3
410 * 3
435 * 3
460 * 5, tweaked something on the last rep
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10, did I screw something up with my back?
495 * 10, yep.
Rope Abs
60 * 20
90 * 20
120 * 20
Stretching, mobility and rehab work * 10 mins
Home for ice and anti-inflammatories!
-Pop
CJPopovich
Active member
Thus 12/11/08
SOHP
bar * 10
95 * 10
135 * 10
185 * 3
210 * 3
220 * 3
235 * 3
Pulldowns
70 * 10
140 * 10
210 * 10
Pullups
bw * 10 * 3 sets
DB SOHP
35 * 20
55 * 20
75 * 20
Wide Grip Pulldowns
100 * 10
140 * 10
180 * 10
BW: 273
-Pop
SOHP
bar * 10
95 * 10
135 * 10
185 * 3
210 * 3
220 * 3
235 * 3
Pulldowns
70 * 10
140 * 10
210 * 10
Pullups
bw * 10 * 3 sets
DB SOHP
35 * 20
55 * 20
75 * 20
Wide Grip Pulldowns
100 * 10
140 * 10
180 * 10
BW: 273
-Pop
CJPopovich
Active member
Monday 12/15/08
Bench, pinky on the ring
bar * 10 * 2 sets
95 * 10
135 * 10
185 * 5
225 * 5
295 * 5
335 * 3
375 * 2
Vid of 375: [ame="http://www.youtube.com/watch?v=LdWXVy68Tq0&feature=channel"]YouTube - 375x2 12.15.08.MOV[/ame]
Close Grip Bench
225 * 8
275 * 8 * 4 sets
Vid of Close Grip Bench: Invalid Link Removed
Superset
1: SkullCrushers:
60 * 20
90 * 20
120 * 20
2: Rope Face Pulls
60 * 20
80 * 20
100 * 20
BW: 272
-Pop
Bench, pinky on the ring
bar * 10 * 2 sets
95 * 10
135 * 10
185 * 5
225 * 5
295 * 5
335 * 3
375 * 2
Vid of 375: [ame="http://www.youtube.com/watch?v=LdWXVy68Tq0&feature=channel"]YouTube - 375x2 12.15.08.MOV[/ame]
Close Grip Bench
225 * 8
275 * 8 * 4 sets
Vid of Close Grip Bench: Invalid Link Removed
Superset
1: SkullCrushers:
60 * 20
90 * 20
120 * 20
2: Rope Face Pulls
60 * 20
80 * 20
100 * 20
BW: 272
-Pop
CJPopovich
Active member
Weds 12/17/08
No sq/dl as I'm trying to be somewhat intelligent wrt recovery. Will do it next week though.
Shrugs
135 * 15
225 * 15
315 * 15
405 * 15
Elliptical * 35 mins
Stretching
Out!
BW: Unknown.
-Pop
No sq/dl as I'm trying to be somewhat intelligent wrt recovery. Will do it next week though.
Shrugs
135 * 15
225 * 15
315 * 15
405 * 15
Elliptical * 35 mins
Stretching
Out!
BW: Unknown.
-Pop
CJPopovich
Active member
Thurs 12/18
Pushups * 10 * 3 sets
SOHP
bar * 10
95 * 10
135 * 10
190 * 5
220 * 3
245 * 1
Reverse Grip Pulldowns
50 * 10
100 * 10
150 * 10
200 * 10
Chinups
bw * 8 * 3 sets
DB SOHP
35 * 20
55 * 20
75 * 20
Standing seated cable row
100 * 20 * 3 sets
BW: 271
-Pop
Pushups * 10 * 3 sets
SOHP
bar * 10
95 * 10
135 * 10
190 * 5
220 * 3
245 * 1
Reverse Grip Pulldowns
50 * 10
100 * 10
150 * 10
200 * 10
Chinups
bw * 8 * 3 sets
DB SOHP
35 * 20
55 * 20
75 * 20
Standing seated cable row
100 * 20 * 3 sets
BW: 271
-Pop
CJPopovich
Active member
Friday 12/19/08
Upright Rows
30 * 20
50 * 20
70 * 20
90 * 20
DB Hammer Curls
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10
Solo Ab Machine * 1 min
Standing Lat Pulls to Belly
70 * 10
100 * 10
130 * 10
BW: 273
-Pop
Upright Rows
30 * 20
50 * 20
70 * 20
90 * 20
DB Hammer Curls
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10
Solo Ab Machine * 1 min
Standing Lat Pulls to Belly
70 * 10
100 * 10
130 * 10
BW: 273
-Pop
CJPopovich
Active member
Monday 12/22/08
Elliptical * 70 minutes
Bench, flat, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 5
235 * 5
255 * 5
275 * 10
DB Incline
45 * 10
90 * 15 * 4 sets
Kaz Presses
135 * 20
185 * 20
205 * 20
Standing Seated Cable Row
100 * 20 * 3 sets
BW: 275
-Pop
Elliptical * 70 minutes
Bench, flat, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 5
235 * 5
255 * 5
275 * 10
DB Incline
45 * 10
90 * 15 * 4 sets
Kaz Presses
135 * 20
185 * 20
205 * 20
Standing Seated Cable Row
100 * 20 * 3 sets
BW: 275
-Pop
CJPopovich
Active member
Weds 12/24/08
Merry Christmas everyone!
Squats
bar * 10
135 * 10
225 * 5
265 * 5
290 * 5
310 * 5
SOHP
bar * 10
95 * 10
135 * 10
155 * 5
170 * 5
185 * 5
Lat Pulldowns
100 * 10
200 * 10
Chinups
bw * 9 * 3 sets
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
That's it!
-Pop
Merry Christmas everyone!
Squats
bar * 10
135 * 10
225 * 5
265 * 5
290 * 5
310 * 5
SOHP
bar * 10
95 * 10
135 * 10
155 * 5
170 * 5
185 * 5
Lat Pulldowns
100 * 10
200 * 10
Chinups
bw * 9 * 3 sets
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
That's it!
-Pop
CJPopovich
Active member
Fri 12/26/08
AM walk * 30 min
Elliptical * 35 min
Upright Rows
15 * 20
35 * 20
55 * 20
75 * 20
95 * 20
DB Hammer Curls
15 * 10
20 * 10
25 * 10
30 * 10
35 * 10
Scap Retraction
50 * 10
95 * 10
stack plus 2 additional plates * 10
Solo Ab * 1 min
Out!
One of the things that I got my wife for Christmas was a wii fit. It said I was obese and made my character super fat. Awesome.
-Pop
AM walk * 30 min
Elliptical * 35 min
Upright Rows
15 * 20
35 * 20
55 * 20
75 * 20
95 * 20
DB Hammer Curls
15 * 10
20 * 10
25 * 10
30 * 10
35 * 10
Scap Retraction
50 * 10
95 * 10
stack plus 2 additional plates * 10
Solo Ab * 1 min
Out!
One of the things that I got my wife for Christmas was a wii fit. It said I was obese and made my character super fat. Awesome.
-Pop
CJPopovich
Active member
Monday 12/29/08
Bench, flat, pinky on ring
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
285 * 5
325 * 5
345 * 6
Vid of 345: Invalid Link Removed
DB incline bench
50 * 15
100 * 15 * 4 sets
Vid of 100's * 15: Invalid Link Removed
Overhead Rope Extensions
100 * 20 * 4 sets
Supersetted with Standing Seated Cable Row
110 * 20 * 4 sets
BW: 270
-Pop
Bench, flat, pinky on ring
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
285 * 5
325 * 5
345 * 6
Vid of 345: Invalid Link Removed
DB incline bench
50 * 15
100 * 15 * 4 sets
Vid of 100's * 15: Invalid Link Removed
Overhead Rope Extensions
100 * 20 * 4 sets
Supersetted with Standing Seated Cable Row
110 * 20 * 4 sets
BW: 270
-Pop
CJPopovich
Active member
Weds 12/31/08
Squats
bar * 10
135 * 10
225 * 5
315 * 5
345 * 5
385 * 5
Shrugs
135 * 20
225 * 20
315 * 20
405 * 20
Rope Abs
50 * 20
80 * 20
110 * 20
Stretching
Elliptical * 35 min
BW: 275
Happy New Year!
-Pop
Squats
bar * 10
135 * 10
225 * 5
315 * 5
345 * 5
385 * 5
Shrugs
135 * 20
225 * 20
315 * 20
405 * 20
Rope Abs
50 * 20
80 * 20
110 * 20
Stretching
Elliptical * 35 min
BW: 275
Happy New Year!
-Pop
CJPopovich
Active member
1/1/09
SOHP
bar * 10
95 * 10
135 * 10
190 * 5
215 * 5
230 * 5
Reverse Grip Pulldowns
70 * 10
150 * 10
Chinups
BW * 10 * 3 sets
DB SOHP
40 * 20
55 * 20
70 * 20
Hammer Strength Lat Row
1pl/side * 10
2pl/side * 10
3pl/side * 10
4pl/side * 10
Stairmaster * 5 min
DB Farmer Walk
35 * 200'
70 * 200'
100 * 200'
BW: 275
-Pop
SOHP
bar * 10
95 * 10
135 * 10
190 * 5
215 * 5
230 * 5
Reverse Grip Pulldowns
70 * 10
150 * 10
Chinups
BW * 10 * 3 sets
DB SOHP
40 * 20
55 * 20
70 * 20
Hammer Strength Lat Row
1pl/side * 10
2pl/side * 10
3pl/side * 10
4pl/side * 10
Stairmaster * 5 min
DB Farmer Walk
35 * 200'
70 * 200'
100 * 200'
BW: 275
-Pop
CJPopovich
Active member
1/2/09
Stairmaster * 20 min
Upright Rows
15 * 20
35 * 20
55 * 20
75 * 20
95 * 20
DB Hammer Curls
25 * 10
30 * 10
35 * 10
40 * 10
45 * 10
SoloAb * 1-1/2 minutes
Cable Reverse Fly
20 * 10 * 5 sets
Reverse Grip Curls
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10
Elliptical * 25 min
Reverse Pec Dec
65 * 20
125 * 20
185 * 20
Stretching
Heavy Bag * 5 mins
BW: 275
-Pop
Stairmaster * 20 min
Upright Rows
15 * 20
35 * 20
55 * 20
75 * 20
95 * 20
DB Hammer Curls
25 * 10
30 * 10
35 * 10
40 * 10
45 * 10
SoloAb * 1-1/2 minutes
Cable Reverse Fly
20 * 10 * 5 sets
Reverse Grip Curls
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10
Elliptical * 25 min
Reverse Pec Dec
65 * 20
125 * 20
185 * 20
Stretching
Heavy Bag * 5 mins
BW: 275
-Pop
CJPopovich
Active member
Monday 1/5/09
Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
275 * 3
325 * 3
345 * 3
365 * 4
DB Incline
55 * 15
110 * 15
110 * 12
110 * 10 * 2 sets
I had a big problem with the 110lb db's. The 100's and 105's are traditional steel, but the 110's and 120's are rubber coated, and they're like 37' long. They are ridiculous. Clearly designed by someone who doesn't lift weights. They are too wide to really be able to use them for lifts other than shrugs, etc. Next time I'll probably just do more reps or have someone push down on the 100's. Poorly designed equipment is a pain in the ass.
Superset
Overhead Triceps Rope Extensions
110 * 20 * 5 sets
Standing Seated Cable Rows (close grip)
130 * 20 * 5 sets
BW: 273.
-Pop
Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 3
225 * 3
275 * 3
325 * 3
345 * 3
365 * 4
DB Incline
55 * 15
110 * 15
110 * 12
110 * 10 * 2 sets
I had a big problem with the 110lb db's. The 100's and 105's are traditional steel, but the 110's and 120's are rubber coated, and they're like 37' long. They are ridiculous. Clearly designed by someone who doesn't lift weights. They are too wide to really be able to use them for lifts other than shrugs, etc. Next time I'll probably just do more reps or have someone push down on the 100's. Poorly designed equipment is a pain in the ass.
Superset
Overhead Triceps Rope Extensions
110 * 20 * 5 sets
Standing Seated Cable Rows (close grip)
130 * 20 * 5 sets
BW: 273.
-Pop
CJPopovich
Active member
Weds 1/7/09
Squats
bar * 10
135 * 10
225 * 3
320 * 3
370 * 3
415 * 3
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
225 * 20 * 3 sets
Rope Abs
100 * 20
110 * 20
120 * 20
Elliptical * 35 min
BW: 273
-Pop
Squats
bar * 10
135 * 10
225 * 3
320 * 3
370 * 3
415 * 3
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
225 * 20 * 3 sets
Rope Abs
100 * 20
110 * 20
120 * 20
Elliptical * 35 min
BW: 273
-Pop
Big Poppa S
Active member
It's great to see that you're still busting a$$ in the gym. I've had a pretty good week so far, got a shirt-less 425 bench for 1 and did a 635 rackpull for 1. I'm trying to get the deadlift over 600 and I think there's been some progress.
CJPopovich
Active member
Thurs 1/8/09
Strict Overhead Press (thumbs from smooth)
bar * 10
95 * 10
135 * 10
185 * 3
215 * 3
230 * 3
245 * 3
Pulldowns
80 * 10
160 * 10
Pullups
BW * 5 * 5 sets
DB SOHP
20 * 20
40 * 20
60 * 20 * 3 sets
DB Rows
100 * 15 * 3 sets
Stairmaster * 5 min
Treadmill between 2.5-3mph @ 10* incline * 25 min
BW: 274
-Pop
Strict Overhead Press (thumbs from smooth)
bar * 10
95 * 10
135 * 10
185 * 3
215 * 3
230 * 3
245 * 3
Pulldowns
80 * 10
160 * 10
Pullups
BW * 5 * 5 sets
DB SOHP
20 * 20
40 * 20
60 * 20 * 3 sets
DB Rows
100 * 15 * 3 sets
Stairmaster * 5 min
Treadmill between 2.5-3mph @ 10* incline * 25 min
BW: 274
-Pop
CJPopovich
Active member
Friday 1/9/09
Upright Rows
40 * 10
70 * 10
100 * 10
130 * 10
155 * 10
DB Hammer Curls
20 * 10
25 * 10
30 * 10
35 * 10
40 * 10
45 * 10
50 * 10
DB Upright Rows
20 * 10
40 * 10 * 3 sets
Cable Curls
80 * 10
120 * 10
160 * 10
Elliptical * 40 min
BW: 274
-Pop
Upright Rows
40 * 10
70 * 10
100 * 10
130 * 10
155 * 10
DB Hammer Curls
20 * 10
25 * 10
30 * 10
35 * 10
40 * 10
45 * 10
50 * 10
DB Upright Rows
20 * 10
40 * 10 * 3 sets
Cable Curls
80 * 10
120 * 10
160 * 10
Elliptical * 40 min
BW: 274
-Pop
CJPopovich
Active member
1/12/09
Sick, got a nasty cold and it's wiping me out. Got through the workout though.
Bench, pinky on the ring
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
275 * 5
305 * 5
345 * 3
385 * 2
Vid of 385: Invalid Link Removed
DB Incline
60 * 15
105 + Grant Pushing down on them * 15 * 2
105 + Grant Pushing down on them * 12
Standing Seated Cable Rows
130 * 20 * 5 sets
Supersetted with Overhead Rope Tricep Extensions
120 * 20 * 5 sets
BW: 272
-Pop
Sick, got a nasty cold and it's wiping me out. Got through the workout though.
Bench, pinky on the ring
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
275 * 5
305 * 5
345 * 3
385 * 2
Vid of 385: Invalid Link Removed
DB Incline
60 * 15
105 + Grant Pushing down on them * 15 * 2
105 + Grant Pushing down on them * 12
Standing Seated Cable Rows
130 * 20 * 5 sets
Supersetted with Overhead Rope Tricep Extensions
120 * 20 * 5 sets
BW: 272
-Pop
CJPopovich
Active member
Squats
bar * 10
135 * 10
225 * 3
315 * 3
405 * 1
440 * 1
Deadlifts
135 * 5
225 * 1
315 * 1
405 * 1 * 2 sets
470 * 1, heaviest I have gone since I tweaked something in my back, it was easy.
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
Rope Abs
100 * 20
110 * 20
120 * 20
Elliptical * 30 min
Out!
BW: 270
-Pop
bar * 10
135 * 10
225 * 3
315 * 3
405 * 1
440 * 1
Deadlifts
135 * 5
225 * 1
315 * 1
405 * 1 * 2 sets
470 * 1, heaviest I have gone since I tweaked something in my back, it was easy.
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
Rope Abs
100 * 20
110 * 20
120 * 20
Elliptical * 30 min
Out!
BW: 270
-Pop
CJPopovich
Active member
Thurs 1/15/09
SOHP
bar * 10
95 * 10
135 * 10
185 * 5
205 * 5
230 * 3
255 * 1
Lat Pulldowns
100 * 10
180 * 10
Pullups
BW * 6 * 5 sets
DB SOHP
30 * 20
60 * 20 * 3 sets
1 arm DB Row
110 * 15 * 3 sets/arm
Stairmaster * 5 min
Treadmill, 15* @ 2mph * 10 min
BW: 272
-Pop
SOHP
bar * 10
95 * 10
135 * 10
185 * 5
205 * 5
230 * 3
255 * 1
Lat Pulldowns
100 * 10
180 * 10
Pullups
BW * 6 * 5 sets
DB SOHP
30 * 20
60 * 20 * 3 sets
1 arm DB Row
110 * 15 * 3 sets/arm
Stairmaster * 5 min
Treadmill, 15* @ 2mph * 10 min
BW: 272
-Pop
CJPopovich
Active member
Friday 1/16/09
DB Upright Rows
20 * 10
30 * 10
35 * 10
40 * 10
45 * 10
50 * 10
DB Hammer Curls
20 * 10
30 * 10
40 * 10
50 * 10
Solo Ab * 1 min
Rope Face Pulls
80 * 20 * 3 sets
Off for a steak dinner with friends!
-Pop
DB Upright Rows
20 * 10
30 * 10
35 * 10
40 * 10
45 * 10
50 * 10
DB Hammer Curls
20 * 10
30 * 10
40 * 10
50 * 10
Solo Ab * 1 min
Rope Face Pulls
80 * 20 * 3 sets
Off for a steak dinner with friends!
-Pop
CJPopovich
Active member
Monday 1/19/09
Bench, pinky on rings grip
bar * 10
95 * 10
135 * 10
185 * 5
225 * 5
245 * 5
265 * 5
285 * 5
Incline, thumbs from smooth
135 * 6
225 * 6
315 * 5 * 3 sets
Vid of 315: [ame="http://www.youtube.com/watch?v=F7vQQI7raJo"]YouTube - 315x5 incline[/ame]
Dips
BW * 10
BW + 1 chain * 10
BW + 2 chains * 10
BW + 3 chains * 10
Each chain is about 15lbs.
Sueprset:
1: Standing Seated Cable Rows: 140 * 20 * 4 sets
2: Rope Face Pulls: 90 * 20 * 4 sets
BW: 268
-Pop
Bench, pinky on rings grip
bar * 10
95 * 10
135 * 10
185 * 5
225 * 5
245 * 5
265 * 5
285 * 5
Incline, thumbs from smooth
135 * 6
225 * 6
315 * 5 * 3 sets
Vid of 315: [ame="http://www.youtube.com/watch?v=F7vQQI7raJo"]YouTube - 315x5 incline[/ame]
Dips
BW * 10
BW + 1 chain * 10
BW + 2 chains * 10
BW + 3 chains * 10
Each chain is about 15lbs.
Sueprset:
1: Standing Seated Cable Rows: 140 * 20 * 4 sets
2: Rope Face Pulls: 90 * 20 * 4 sets
BW: 268
-Pop
CJPopovich
Active member
Weds 1/21/09
Squats, SSB
bar * 10
135 * 10
225 * 5
315 * 3 * 5 sets
supersetted with deadlifts, hook grip
315 * 3 * 5 sets
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
Rope Abs
100 * 25
120 * 25
Elliptical * 20 min
BW: 270
-Pop
Squats, SSB
bar * 10
135 * 10
225 * 5
315 * 3 * 5 sets
supersetted with deadlifts, hook grip
315 * 3 * 5 sets
Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
Rope Abs
100 * 25
120 * 25
Elliptical * 20 min
BW: 270
-Pop
CJPopovich
Active member
Thurs 1/22/09
Pushups
10 * 3 sets
1 arm SOHP
15 * 20
25 * 20/arm
45 * 20/arm
65 * 20/arm * 3 sets
Pulldowns
100 * 10
180 * 10
Pullups
BW * 7 * 5 sets
CSR
1pl * 10
2pl * 10
3pl * 10
4pl * 10
Elliptical * 20 min
Stretching
BW: ?
-Pop
Pushups
10 * 3 sets
1 arm SOHP
15 * 20
25 * 20/arm
45 * 20/arm
65 * 20/arm * 3 sets
Pulldowns
100 * 10
180 * 10
Pullups
BW * 7 * 5 sets
CSR
1pl * 10
2pl * 10
3pl * 10
4pl * 10
Elliptical * 20 min
Stretching
BW: ?
-Pop
CJPopovich
Active member
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
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
CJPopovich
Active member
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: Invalid Link Removed
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): Invalid Link Removed
Standing Seated Cable Rows:
140 * 20 * 3 sets
Supersetted with Rope Face Pulls:
100 * 20 * 3 sets
BW: 271
-Pop
Bench, pinky on ring
bar * 20
95 * 10
135 * 10
185 * 5
225 * 5
270 * 5
315 * 5
355 * 6
Vid of 355: Invalid Link Removed
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): Invalid Link Removed
Standing Seated Cable Rows:
140 * 20 * 3 sets
Supersetted with Rope Face Pulls:
100 * 20 * 3 sets
BW: 271
-Pop
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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.
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.
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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
CJPopovich
Active member
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
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