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Athlete Date Sort Location Workout Name Description Results
Kirk Pavkov 06/25/2014 Y chest n triceps Chest: cable flys x 4, incline benches on smith machine, i set of 225 flat bench for 18 reps

Triceps: lying dumbbell skull crushers 25, 35, 40, 50's
one arm extensions: 30's
dips x 18		 0m 59s
Performed as RX
Kirk Pavkov 06/24/2014 Y cardio and abs stair flights with no weight added, up and down:
3, 6, 9, 12, 15 - separated by series of crunches, bicycle crunches, leg lifts, and planks		 0m 59s
Performed as RX
Kirk Pavkov 06/23/2014 home jog 2 miles jog 2 miles 2.00 mi
Performed as RX
Kirk Pavkov 06/22/2014 station biceps biceps; standing alternating dumb bell curls, pullups 0m 59s
Performed as RX
Kirk Pavkov 06/20/2014 station shoulders cable flys, seated machine flys for rears, one arm dumb bell front raises

standing overhead presses		 0m 59s
Performed as RX
Kirk Pavkov 06/19/2014 Y squats and stairs deep squats: 135, 185 warm ups
225 x 5 reps x 5 sets

 0m 59s
Performed as RX
Kirk Pavkov 06/17/2014 Y Lynne Five rounds for max reps of:
Body weight bench press (200 lbs)
Pull-ups
23/17
17/15
16/13
14/12
13/11
83 bench presses, 68 pullups		 151 reps
Performed as RX
Kirk Pavkov 06/16/2014 Home jog 3 miles jog 3 miles for time

pace was 10:08 on average		 30m 24s
Performed as RX
Kirk Pavkov 06/14/2014 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

 19m 20s
Performed as RX
Kirk Pavkov 06/13/2014 station Natalie For Time:
Reps 10,9,8,7,6,5,4,3,2,1 over 10 rounds
Bench Press 185lbs
Pull Ups
Dumbbell Presses 50lb ers
Crunches (reps multiplied by 3)		 18m 10s
Performed as RX
Kirk Pavkov 06/10/2014 Home jog 2 miles jog two miles 21m 00s
Performed as RX
Kirk Pavkov 06/09/2014 Y Shoulders n Circuits Seated Dumbbell presses: 25's, 50's, 70's, 110's x 4, 90's x 9, 70's cool down

Dumbbell shrugs: 70's, 90's, 110's, 110's (all x 25 reps)

Circuits: each round followed by a short walked lap
- 4 rounds of 10lb wall ball shots (20 reps)
- 3 rounds of complete burpees (10 reps)
- sprint 3, 2, 2 laps		 0m 59s
Performed as RX
Kirk Pavkov 06/08/2014 station biceps/calves standing, alternating hammer curls: 20, 30, 40, 50, 55's, 50
pullups (strict): three sets to failure
calve raises, dual and single w/ and without weighs		 0m 59s
Performed as RX
Kirk Pavkov 06/07/2014 station cardio treadmill: run 1 minute @5.0, walk 1 minute @2.8 on a 10 degree incline for 20 minutes 20m 00s
Performed as RX
Kirk Pavkov 06/06/2014 Y chest n triceps dumb bell bench press: 25, 50, 75
flat bench: 225, 275, 295, 245x13, 225

dips x 3
v grip push down x 3
rope push down x 2		 0m 59s
Performed as RX
Kirk Pavkov 06/05/2014 Y Leggs dead lift: 135, 205, 255x10, 305x2, 305, 305, 255x10, 205

leg press: 270, 360, 450, 540, 540

Stairs: up and down 15 flights with 20lbs, then same with no weight		 0m 59s
Performed as RX
Kirk Pavkov 06/03/2014 home 1.5 mile run run 13m 15s
Performed as RX
Kirk Pavkov 06/02/2014 Home Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 29m 17s
Performed as RX
Kirk Pavkov 05/27/2014 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.		 56m 20s
Performed as RX
Kirk Pavkov 05/25/2014 station abs n cardio 5 minutes on elliptical followed by 60 crunches and 40 bicycle crunches for 30 minutes

15 minutes elliptical
220 crunches
120 bicycle crunches		 30m 00s
Performed as RX
Kirk Pavkov 05/24/2014 station shoulders cable flys, dumbbell presses, rear delt flys on macine 0m 59s
Performed as RX
Kirk Pavkov 05/22/2014 Y biceps n calves dumbbell alternate curls, reverse grip curls for forearms, strict pullups, seated calve raises, one leg calve raises 0m 59s
Performed as RX
Kirk Pavkov 05/21/2014 Station Leg Attack For Time: 5 rounds of 10 reps
Deadlift 135
Squat 135
24" box jump
 15m 45s
Performed as RX
Kirk Pavkov 05/19/2014 station Natalie For Time:
Reps 10,9,8,7,6,5,4,3,2,1 over 10 rounds
Bench Press 185lbs
Pull Ups
Dumbbell Presses 50lb ers
Crunches (reps multiplied by 3)		 19m 15s
Performed as RX
Kirk Pavkov 05/18/2014 home 3 mile jog jog 3 miles untimed 3.00 mi
Performed as RX
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