Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Kirk Pavkov 07/23/2014 None Stairway to Happiness For Time: Run stairs up and down carrying weights
3 flights x 90 lbs
6 flights x 70 lbs
9 flights x 50 lbs
12 flights x 20 lbs
15 flights x 0 lbs

 16m 00s
Performed as RX
Kirk Pavkov 07/22/2014 Y shoulders and cardio cable crossover flys 20, 30, 40, 50, 40
seated dumbbell presses 40, 60, 60, 60
All done with minimal rest (1 minute)

4 sets of 12 full burpees
4 sets of 20 wall balls		 0m 59s
Performed as RX
Kirk Pavkov 07/20/2014 station cardio and abs 20 minutes on elliptical 20m 00s
Performed as RX
Kirk Pavkov 07/19/2014 station Legs squats: 135, 185, 225x7x6x5

24" box jumps x 20, 15, 15

 0m 59s
Performed as RX
Kirk Pavkov 07/18/2014 Y biceps and back straight bar curls: 45, 65, 85, 105, 85

straight bar reverse curls: 85, 65, 65

hammer pullups to failure (2 sets)

machine lat rows x 4, various back pull downs x 3		 0m 59s
Performed as RX
Kirk Pavkov 07/16/2014 Y Chest and Triceps Flat bench bench: 135, 205, 255, 305 x 5, 255 x 10
lying ez bar triceps ext: 75, 95, 115, 115

2 sets of 1 clap push ups to failure
2 sets of V triceps pus hups to failure		 0m 59s
Performed as RX
Kirk Pavkov 07/14/2014 home Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 20s
Performed as RX
Kirk Pavkov 07/13/2014 station cardio and abs 5 minute walk on treadmill

20 minutes on elliptical

5 minutes on treadmill

various ab exercises		 0m 59s
Performed as RX
Kirk Pavkov 07/12/2014 station light cardio n calves walk up hill @ 8 degree 2.8mph 15 minutes
elliptical for 10 minutes

seated calve raises & one leg calve extensions		 0m 59s
Performed as RX
Kirk Pavkov 07/11/2014 Y shoulders n intervals Shoulders: upright barbell rows x 6 sets (65. 95, 145, 145, 145. 145) on smith macine

single arm cable flys

seated dumb bell flys x 4		 0m 59s
Performed as RX
Kirk Pavkov 07/10/2014 home jog 3 miles run 3 miles for time

pace was 9:13 per mile on average		 27m 42s
Performed as RX
Kirk Pavkov 07/09/2014 station biceps standing, alternating dumbbell curls: 30's, 40's, 50's, 50's, 40's

3 sets of underhand grip pullups

3 sets of reverse, straight bar curls		 0m 59s
Performed as RX
Kirk Pavkov 07/08/2014 station legs squats 3 sets with 185lbs
deadlifts 4 sets with 235lbs

walking lunges w/25lb dumbbells 2 sets		 0m 59s
Performed as RX
Kirk Pavkov 07/07/2014 station cardio 10 intervals 1 minute walk/run 2.8/5.5mph @ 10 incline 0m 59s
Performed as RX
Kirk Pavkov 07/06/2014 station Anna bench press your body weight 100 reps for time:
Me = 195lbs		 13m 14s
Performed as RX
Kirk Pavkov 07/05/2014 station cardio 20 minutes up hill 8 to 15 incline

10 minutes elliptical

5 min cali's		 0m 59s
Performed as RX
Kirk Pavkov 07/04/2014 station cardio and abs 10 intervals 1 min run 5.5 then walk 2.8 at a 9 degree incline

various ab work		 0m 59s
Performed as RX
Kirk Pavkov 07/03/2014 station Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 10s
Performed as RX
Kirk Pavkov 07/02/2014 Y Stairway to Happiness For Time: Run stairs up and down carrying weights
3 flights x 90 lbs
6 flights x 70 lbs
9 flights x 50 lbs
12 flights x 20 lbs
15 flights x 0 lbs

 16m 45s
Performed as RX
Kirk Pavkov 07/01/2014 Y shoulders n cardio dumb bell presses; 20, 50, 70, 90, 90, 80's
dumb bell shrugs; 70, 110, 110's

treadmill intervals; 10 rounds at 9% incline run 5.5 then walk 2.8 for 1 minute each		 0m 59s
Performed as RX
Kirk Pavkov 06/29/2014 station cardio and abs 20 minutes on the elliptical

various crunches, leg lifts and other ab work		 0m 59s
Performed as RX
Kirk Pavkov 06/28/2014 Y biceps and back 4 sets of lat pull downs
4 sets of preacher curls
4 sets of seated rows
3 sets of reverse curls (straight bar)
4 sets of close grip hammer pull ups to failure		 0m 59s
Performed as RX
Kirk Pavkov 06/28/2014 Y biceps and back 4 sets of lat pull downs
4 sets of preacher curls
4 sets of seated rows
3 sets of reverse curls (straight bar)
4 sets of close grip hammer pull ups to failure		 0m 59s
Performed as RX
Kirk Pavkov 06/28/2014 station Leg Attack For Time: 5 rounds of 10 reps
Deadlift 135
Squat 135
24" box jump
 12m 55s
Performed as RX
Kirk Pavkov 06/26/2014 station treadmill intervals run 5.5 mph @ 8 incline for 1 minute, walk at 2.8 mph for 1 minute

0 - 3:00 warm up
3:00 - 24:00 intervals
24:00 - 27:00 cool down		 0m 59s
Performed as RX
Previous 12345Next