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Athlete Date LocationSort Workout Name Description Results
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 04/15/2014 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 04/21/2014 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 04/25/2014 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 04/26/2014 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 04/28/2014 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 04/29/2014 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 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 05/06/2014 Y back and biceps dumbell curls, strict pull ups, lat pull downs, cable rows 0m 59s
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 05/12/2014 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 05/14/2014 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 05/16/2014 Y Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 34m 10s
Performed as RX
Kirk Pavkov 05/22/2014 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 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 06/06/2014 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 06/09/2014 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 06/14/2014 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 06/17/2014 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 06/19/2014 Y squats and stairs deep squats: 135, 185 warm ups
225 x 5 reps x 5 sets

 0m 59s
Performed as RX
Kirk Pavkov 06/24/2014 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 06/25/2014 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 06/28/2014 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 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
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