Kirk Pavkov

Hometown:
Cleveland, Ohio
Gym:
Unaffiliated
Gender:
Male
Age:
44
Height:
5' 7"
Weight:
195 lbs

June 20, 2014

Performed at: station
Workout Name: shoulders
Description: cable flys, seated machine flys for rears, one arm dumb bell front raises

standing overhead presses
Results: 0m 59s
Performed as RX

8 similar workouts

Date Name WorkoutDescription Results
07/22/2014 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
07/11/2014 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
07/01/2014 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
06/20/2014 shoulders cable flys, seated machine flys for rears, one arm dumb bell front raises

standing overhead presses		 0m 59s
Performed as RX
06/09/2014 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
05/24/2014 shoulders cable flys, dumbbell presses, rear delt flys on macine 0m 59s
Performed as RX
05/07/2014 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
04/15/2014 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