Kirk Pavkov

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

July 5, 2014

Performed at: station
Workout Name: cardio
Description: 20 minutes up hill 8 to 15 incline

10 minutes elliptical

5 min cali's
Results: 0m 59s
Performed as RX

15 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
07/20/2014 cardio and abs 20 minutes on elliptical 20m 00s
Performed as RX
07/13/2014 cardio and abs 5 minute walk on treadmill

20 minutes on elliptical

5 minutes on treadmill

various ab exercises		 0m 59s
Performed as RX
07/12/2014 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
07/07/2014 cardio 10 intervals 1 minute walk/run 2.8/5.5mph @ 10 incline 0m 59s
Performed as RX
07/05/2014 cardio 20 minutes up hill 8 to 15 incline

10 minutes elliptical

5 min cali's		 0m 59s
Performed as RX
07/04/2014 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
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
06/29/2014 cardio and abs 20 minutes on the elliptical

various crunches, leg lifts and other ab work		 0m 59s
Performed as RX
06/24/2014 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
06/07/2014 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
05/25/2014 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
04/26/2014 active cardio basketball; 5 rounds of 10 burpee's, 20 bicycle crunches, and 2 laps; some wallball and elliptical 0m 59s
Performed as RX
04/21/2014 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
04/09/2014 light cardio 20 minutes on elliptical
5 minutes walking up hill on treadmill		 25m 00s
Performed as RX