Reactive Training Systems

6/25/2008

Incline Bench @ 70%
195 for 4 sets of 4 reps

Seated DB press
60 for 3 sets of 10 reps

One arm chest supported rows
3 plates & 2 dimes for 3 sets of 10

Various grips chin ups
bw+20 for 3 sets of 10 reps

One arm cable pushdown
90 for 3 sets of 10

Dips
bw+30 for 3 sets of 12

Band pull aparts
light band for 3 sets of 20

Ran 2 miles again this morning. It wasn't nearly as bad as last time. Much easier to breath. Wade and Mike were taking it easy today. To them, I guess easy means deadlift off a 4 inch box, pause squats, and having a "shrug off" with 500 pounds for 34 reps. I thought Mike was going to break out the ammonia for the shrug contest. I've never seen anyone so jacked up for high rep shrugs before.

Ask and ye shall receive.

6/29/2008

Seated Press @ 70%
160 for 4 sets of 4 reps

Incline DB press
70 for 3 sets of 10 reps

Cambered bar rows
175 for 3 sets of 10 reps

Various Grip chin ups
bw+25 for 3 sets of 10 reps

Decline skull crushers
95 for 3 sets of 10 reps

Dips
bw+50 for 3 sets of 12 reps

Band pull aparts
light band for 3 sets of 20 reps

Nothing special today, other than Mike Bartos started posting in his log again, so we can all witness his awesomeness. Big things are in his future.

7/1/2008

Squat @ 75%
450 for 4 sets of 4 reps

Seated Good mornings
225 for 4 sets of 6 reps

Reverse Hyper
6 plates for 3 sets of 10 reps

Band single leg curls
average band for 3 sets of 12 reps

Calf raises
3 plates for 3 sets of 10 reps

Cable pull down abs
100 for 3 sets of 10 reps

I decided to tape myself for the first time today so I could get an objective opinion on my squat depth. The majority of the reps were good, but I could tell I was a little high on the reps where I was fatigued. I can generally gauge the difficulty of the workout by the number of red dots I have on my face when I get done, and I'd rank this one medium high, as I had fair dot coverage, but no major purple spots. Things should get easier next week as the sets and reps drop off some, and I'll probably put my straps up.

When I weighed myself on Sunday I was 209, so I'm down 5 pounds in 3 weeks which is about where I figured I would be. I'm sick of the stir fry, so I cut that out and replaced it with another mango chicken salad, and I replaced the bananas and apples with broccoli. I've dropped 2 notches on my lifting belt, so I know something must be going on.

7/4/2008

Deadlift @ 75%
435 for 4 sets of 3 reps

Front Squat
195 for 3 sets of 8 reps

Pull throughs
Light band for 3 sets of 20 reps

Single leg curls
Light band for 3 sets of 15 reps

Sit ups
bw for 2 sets of 25 reps

Every gym in the world is closed today so I had to bang this one out in hell's basement. Really makes you appreciate having a great place to train. Imagine shrinking yourself down and jumping inside of a half drank beer with a cigarette butt in it. That is what it smells like in this basement.

7/6/2008

Seated Press @ 75%
170 for 4 sets of 4 reps

Incline DB Bench
75 for 3 sets of 10 reps

Cambered bar rows
195 for 3 sets of 8 reps

Blast strap chin ups
bw for 3 sets of 10 reps

Decline skull crushers
105 for 3 sets of 8 reps

Dips
bw + 70 for 3 sets of 12 reps

Band pull aparts
light band for 3 sets of 20 reps

Sit ups
bw + 25 for 3 sets of 10 reps