Reactive Training Systems

10:00 PM	Chicken Stir Fry
	1 1/3 chicken breasts (sliced into strips)				31	0	4	234
	1 tbsp Olive Oil				0	0	14	120
	1 tsp sesame seeds				1	1	2	26
	1 tsp dry mustard seeds				1	1	1	15
	1/3 med chopped onion				0	4	0	15
	1/3 green bell pepper				0	3	0	10
	1/3 red bell pepper				0	3	0	10
	2/3 cup broccoli				1	4	0	15
	1 med fuji apple				0	20	0	80
2:00 AM	2 scoops protein				40	8	2	200
					354	341	172	4355
					1416	1364	1548	4328
					33%	32%	36%

Non-Lifting Day
					P	C	F	Kcal
8:00 AM	Morning Shake
	2 scoops vanilla protein				40	8	2	200
	1/2 cup frozen mixed berries				0	9	0	35
	1 kiwi				1	11	0	46
	2 tbsp ground flax seeds				2	4	6	74
	1 tbsp olive oil				0	0	14	120
11:00 AM	Taco Salad
	1 cup Dandelion Greens				1	5	0	25
	1/3 lb lean ground beef				39	0	9	237
	1/4 can black beans				3	9	0	50
	1/4 cup cherry tomatoes				1	3	0	15
	1/8 cup black olives				0	2	3	32
	1/4 med chopped onion				0	3	0	12
	1/4 avocado				1	4	7	80
	1/4 cup shredded cheddar cheese				14	1	18	220
	2 tbsp creamy italian dressing				0	3	13	120

6:00 PM	Tuna Salad
	1 can tuna				33	0	0	130
	1 tbsp FF miracle whip				0	2	0	13
	1/2 stalk celery				0	1	0	4
	1/4 cup grapes				0	7	0	26
	1/4 cup mandarin oranges				0	6	0	23
	Med Salad
	1/4 cucumber				0	3	0	11
	1/4 cup cherry tomatoes				1	3	0	15
	1 tbsp olive oil				0	0	14	120
8:00 PM	Chicken Salad
	1 chicken breast (sliced into strips)				24	0	3	180
	1/3 mango				0	9	0	34
	1/2 cup mandarin oranges				1	12	0	46
	1/2 cup romaine lettuce				0.5	0.5	0	4
	1/2 cup spinach				0.5	0.5	0	4
	2 tbsp oil & vinegar dressing				0	0	16	144
	1 tsp sesame seeds				1	1	2	26

		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

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.

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.