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Athlete Date Sort Location Workout Name Description Results
Kirk Pavkov 05/16/2014 Y Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 34m 10s
Performed as RX
Kirk Pavkov 05/14/2014 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

 20m 30s
Performed as RX
Kirk Pavkov 05/13/2014 home 3 mile jog jog 3 miles untimed 3.00 mi
Performed as RX
Kirk Pavkov 05/12/2014 Y Care Bear 5 rounds for time:
10 pull ups
up/down 6 flights of stairs
20 crunches		 15m 40s
Performed as RX
Kirk Pavkov 05/10/2014 station Anna bench press your body weight 100 reps for time:
Me = 205lbs		 23m 10s
Performed as RX
Kirk Pavkov 05/09/2014 station ab work 100 crunches
100 bicycle crunches
some side work		 0m 59s
Performed as RX
Kirk Pavkov 05/08/2014 station Leg Attack For Time: 5 rounds of 10 reps
Deadlift 135
Squat 135
24" box jump
 16m 10s
Performed as RX
Kirk Pavkov 05/07/2014 Y shoulders seated dumbbell presses: 25, 50, 70, 90, 110x4, 90x8, 70x12
dumbbell shrugs: 80, 110, 110, 110
dumbbell flys: 25		 0m 59s
Performed as RX
Kirk Pavkov 05/06/2014 Y back and biceps dumbell curls, strict pull ups, lat pull downs, cable rows 0m 59s
Performed as RX
Kirk Pavkov 05/04/2014 field None 2 softball games 2h 0m 00s
Performed as RX
Kirk Pavkov 05/03/2014 station ab work 100 crunches
100 bicycle crunches
some side work		 0m 59s
Performed as RX
Kirk Pavkov 05/02/2014 Y Cindy Cindy: As many rounds as possible in 20 minutes -
5 pullups
10 pushups
15 air squats		 15 rounds 15 reps
Performed as RX
Kirk Pavkov 05/01/2014 home 3 mile jog jog 3 miles, not timed 3.00 mi
Performed as RX
Kirk Pavkov 04/29/2014 Y Chest/Triceps Bench Press
135, 205, 255, 315x5, 225x16, 225x12, 225 cool down
Triceps Push Downs x 3
Dips x 3
Rope Pull Downs x 3		 0m 59s
Performed as RX
Kirk Pavkov 04/28/2014 Y Leggers Deadlifts; 135, 205, 255, 315x3, 255, 205gf
Leg Press: 350, 450, 540, 540

Run Stairs 6 flights with 0, 10's, 25's, 45's

Seated Calves Raises		 0m 59s
Performed as RX
Kirk Pavkov 04/26/2014 Y active cardio basketball; 5 rounds of 10 burpee's, 20 bicycle crunches, and 2 laps; some wallball and elliptical 0m 59s
Performed as RX
Kirk Pavkov 04/25/2014 Y Care Bear 5 rounds for time:
10 pull ups
up/down 6 flights of stairs
20 crunches		 15m 50s
Performed as RX
Kirk Pavkov 04/24/2014 home i dont know yet 11 rounds of ten reps for time:
10 pushups
10 lying skull crushers (25lb dumbbells)
10 lying bench presses (25lb dumbbells)		 28m 00s
Performed as RX
Kirk Pavkov 04/21/2014 Y Y cardio sprint/stair intervals Cardio Work:
Sprints: 3, 2, 2, 1, 1
Stairs - up and down:
12 flights - rest 1 min
9 flights - rest 1 min
6 flights - rest 1 min
3 flights - done

Calve Work: seated calve raises and standing raises
 0m 59s
Performed as RX
Kirk Pavkov 04/20/2014 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)		 22m 30s
Performed as RX
Kirk Pavkov 04/18/2014 station Legs and some triceps squats: 135, 225, 225, 225
deadlifts: 135, 225, 225, 225
Lying dumbbell skull crushers & rope pull downs x 4		 0m 59s
Performed as RX
Kirk Pavkov 04/16/2014 station Lynne Five rounds for max reps of:
Body weight bench press (205lbs)
Pull-ups
18/13
12/12
12/9
10/10
9/8
61 bench presses, 52 pullups		 113 reps
Performed as RX
Kirk Pavkov 04/15/2014 Y Heavy Shoulders Seated Dumbbell Presses:
25's, 45's, 65's, 85's, 100's x 5 reps, 85's, 70's

Dumbbell Shrugs:
80's, 100's, 100's, 100's x 25		 0m 59s
Performed as RX
Kirk Pavkov 04/14/2014 Y calve work standing calve raises on smith machine; max weight used 235
seated calve raises; max weight used 180		 0m 59s
Performed as RX
Kirk Pavkov 04/13/2014 station Leg Attack For Time: 5 rounds of 10 reps
Deadlift 135
Squat 135
24" box jump
 16m 42s
Performed as RX
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