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Post Info TOPIC: Brian's Training Log


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RE: Brian's Training Log
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Lifting Day
PCFKcal
8:00 AMMorning Shake
2 scoops vanilla protein4082200
1/2 cup frozen mixed berries09035
1 kiwi111046
2 tbsp ground flax seeds24674
1 tbsp olive oil0014120
11:00 AMTaco Salad
1 cup Dandelion Greens15025
1/3 lb lean ground beef3909237
1/4 can black beans39050
1/4 cup cherry tomatoes13015
1/8 cup black olives02332
1/4 med chopped onion03012
1/4 avocado14780
1/4 cup shredded cheddar cheese14118220
2 tbsp creamy italian dressing0313120


-- Edited by briangodsen at 19:04, 2008-06-18

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2:00 PMTaco Salad
1 cup Dandelion Greens15025
1/3 lb lean ground beef3909237
1/4 can black beans39050
1/4 cup cherry tomatoes13015
1/8 cup black olives02332
1/4 med chopped onion03012
1/4 avocado14780
1/4 cup shredded cheddar cheese14118220
2 tbsp creamy italian dressing0313120
4:00 PMWaxy maize protein shake30532345
5:30 PMWaxy maize protein shake30532345
7:00 PMWaxy maize protein shake30532345
8:00 PMChicken Salad
1 chicken breast (sliced into strips)2403180
1/3 mango09034
1/2 cup mandarin oranges112046
1/2 cup romaine lettuce0.50.504
1/2 cup spinach0.50.504
2 tbsp oil & vinegar dressing0016144
1 tsp sesame seeds11226
1 Banana2230100


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10:00 PMChicken Stir Fry
1 1/3 chicken breasts (sliced into strips)3104234
1 tbsp Olive Oil0014120
1 tsp sesame seeds11226
1 tsp dry mustard seeds11115
1/3 med chopped onion04015
1/3 green bell pepper03010
1/3 red bell pepper03010
2/3 cup broccoli14015
1 med fuji apple020080
2:00 AM2 scoops protein4082200
3543411724355
1416136415484328
33%32%36%


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Massive eating caluclator results
Body Mass:200
Body fat %:10
Activity Level:Light(Office Work)
Protein Intake:High
Exercise sessions:Intense Free Weight Training
Duration:60
Total Calories:4340


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Non-Lifting Day
PCFKcal
8:00 AMMorning Shake
2 scoops vanilla protein4082200
1/2 cup frozen mixed berries09035
1 kiwi111046
2 tbsp ground flax seeds24674
1 tbsp olive oil0014120
11:00 AMTaco Salad
1 cup Dandelion Greens15025
1/3 lb lean ground beef3909237
1/4 can black beans39050
1/4 cup cherry tomatoes13015
1/8 cup black olives02332
1/4 med chopped onion03012
1/4 avocado14780
1/4 cup shredded cheddar cheese14118220
2 tbsp creamy italian dressing0313120


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2:00 PMTaco Salad
1 cup Dandelion Greens15025
1/3 lb lean ground beef3909237
1/4 can black beans39050
1/4 cup cherry tomatoes13015
1/8 cup black olives02332
1/4 med chopped onion03012
1/4 avocado14780
1/4 cup shredded cheddar cheese14118220
2 tbsp creamy italian dressing0313120
4:00 PMTuna Salad
1 can tuna3300130
1 tbsp FF miracle whip02013
1/2 stalk celery0104
1/4 cup grapes07026
1/4 cup mandarin oranges06023
Med Salad
1/4 cucumber03011
1/4 cup cherry tomatoes13015
1 tbsp olive oil0014120


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6:00 PMTuna Salad
1 can tuna3300130
1 tbsp FF miracle whip02013
1/2 stalk celery0104
1/4 cup grapes07026
1/4 cup mandarin oranges06023
Med Salad
1/4 cucumber03011
1/4 cup cherry tomatoes13015
1 tbsp olive oil0014120
8:00 PMChicken Salad
1 chicken breast (sliced into strips)2403180
1/3 mango09034
1/2 cup mandarin oranges112046
1/2 cup romaine lettuce0.50.504
1/2 cup spinach0.50.504
2 tbsp oil & vinegar dressing0016144
1 tsp sesame seeds11226


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Senior Member

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10:00 PMChicken Stir Fry
1 1/3 chicken breasts (sliced into strips)3104234
1 tbsp Olive Oil0014120
1 tsp sesame seeds11226
1 tsp dry mustard seeds11115
1/3 med chopped onion04015
1/3 green bell pepper03010
1/3 red bell pepper03010
2/3 cup broccoli14015
1 med fuji apple020080
2:00 AM2 scoops protein4082200
3302031943904
132081217463878
34%21%45%


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Massive eating caluclator results
Body Mass:200
Body fat %:10
Activity Level:Light(Office Work)
Protein Intake:High
Exercise sessions:Walking - Low Intensity
Duration:30
Total Calories:3909


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Since posts apparently have a maximum length, I won't bother cutting and pasting Sunday's meal plan. Basically it looks just like a lifting day, only the meals are switched around since I lift in the morning. I also get 2 "Meals of choice" that replace my regular taco salad meals. Typically steak, sweet potatoes, and sugar snap peas are on the menu, although this weekend I went home for fathers day and had ribs, watermelon, and vegetables. If you see waxy maize shakes, it means that I'm lifting during that time.

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6/18/2008

Incline bench @ 65%
180 for 4 sets of 5 reps

Seated DB press
55 for 3 sets of 10 reps

One arm chest supported rows
3 plates & a dime for 3 sets of 10 reps

Various grip chin ups
bw + 10lbs for 3 sets of 10 reps

Cable push downs
60 for 3 sets of 10 reps

Dips
bw + 20lbs for 3 sets of 12 reps

Band pull aparts
light band for 3 sets of 20 reps

Rolling Thunder
100 for 3 sets of 10 seconds

Wrist rotation with olympic DB handles
1 set of 20 reps

Wrist roller
35 for 1 set

Decline Abs
3 sets of 10 with 25lb plate on head


When I was finishing up, Mike came in to do some solo deadlifting. He worked up to a scant 740 pounds. I told him to start posting in his log more often, but he says that everything he's doing is "top secret". Nevertheless, I think I've broken his code. It's called lift like a goddamn maniac every time you're in the gym.

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6/20/2008

Deadlift @ 65%
375 for 4 sets of 4 reps

Mike made a good point while I was deadlifting. He confirmed what I allready know, which is that I use my back and not my glutes to finish the lift. I can rip weights off the floor, but can't lock out grinders because my glutes don't fire. I've been doing pull throughs, glute hams, and reverse hypers with no translation to my deadlift glute problem. The only thing left I can think of is to mentally focus on using them to lockout my deadlift while deadlifting.

Front squat
155 for 3 sets of 10 reps

Mike let me use his Adistars for my last set. Beats the hell out of doing olympic squats with chucks on.

Reverse hyper
6 plates for 3 sets of 10 reps

Band Pull throughs
Average band for 3 sets of 15 reps

Decline sit ups
bw for 2 sets of 25 reps

Calf raises
3 plates for 3 sets of 10 reps

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6/22/2008

Rolling thunder
100 for 3 holds of 10 seconds

Wrist rotation
oly db bar for 30 reps

Wrist roller w/ fat bar out of rack
60 for 1 

Seated Press @ 65%
145 for 4 sets of  5 reps

Incline DB bench
65 for 3 sets of 10 reps

Incline rows with cambered bar
155 for 3 sets of 10 reps

Chin ups
bw + 15 for 3 sets of 8

Skull crushers
85 for 3 sets of 10

Dips
bw for 3 sets of 25

Rear delt flies
30 for 3 sets of 10

Decline sit ups
bw for 2 sets of 25


Had to do the chins hanging from the crossbeam of the cable machine because Mike and Wade were squatting today. Mike worked up to an easy double with 775. In all fairness they were doing reverse band with the monster minis, which took off about 5 pounds at the bottom. Some big weight being moved around at Jump Stretch these days. Time to get some better bars before Mike ruins them all.

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If you're finishing lifts with your back, you might want to check your bottom position.

For conventional pulling, if you start with your hips down and chest up, the hardest part is off the floor. If you start butt high and rounded over, the lockout will suck. Gotta find that happy medium!

The deadlift is more technical than people give it credit for!

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Thanks Mike. You're definately right on that one. I've always regarded the deadlift as a caveman lift with a simple grip and rip mentality. I really need to start focusing on my form and flexability. Either that, or I can ask Konstantinov what his gameplan is.

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