Just Wingin' It

Tuesday

Temp: 96.8
Weight: 171.4

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Chicken Cobb salad
Chips
Queso

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30.40.50
A2 Face pulls 20,15,15 @ 30.40.50
B Decline BB BP 20,20,15,12,10,8,8,8,24 @ 45,45,95,115,135,155,155,155,135
C Cable flies 3X12 @ 20 lbs per side
D HS incline press 4X10 @ 1 PPS
E1 Standing Arnold press 3X8 @ 40
E2 DB lateral raises 3X15 @ 10
F V bar press downs 4X12 @ 120,130,140,120
G Feet elevated pushups 2X15

2 scoops MAG-10

Chicken breast
Spinach
Butter chicken sauce
1.75 oz cheddar cheese

Wednesday

Temp: 96.2
Weight: 172.0

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,5,5,12 @ 45,45,135,135,185,185,225,225,135
C BB RDL 3X12 @ 135
D DB reverse lunges 4X5 per side @ 55’s
E Standing calf raise machine 3X25 @ 120
F Hanging leg raises 3X12

2 scoops MAG-10

Chips
Queso

Sockeye Salmon
Avocado and Mango salsa
Jasmin rice

Thursday

Temp:
Weight: 173.8

Spike Shotgun

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B DB rows 4X8 per side @ 100
C HS high rows 4X12 per side @ 2 PPS - one side at a time
D Half supinated grip machine rows 4X15 @ 145
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135,145,155
G Preacher curl machine 12,12,12,8,8,15 @ 100,100,100,80,60,50

2 scoops MAG-10

Chicken breast
1 cup Jasmin rice
Spinach
Butter chicken simmer sauce

2 tablespoons peanut butter

Friday

Temp: 95.9
Weight: 173.0

Spike Shotgun

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline DB BP 15,15,12,12,8,8 @ 50,50,60,60,70,70
C CGBP 8,8,8,12 @ 135
D1 Machine incline press 3X15 @ 100
D2 Lean away lateral raises 3X10 per side @ 25
E BB Push press 8,7,8 @ 95
F Medium grip dips 3X12 @ BW
G Single arm rope cable press downs 3X12 per side @ 40

2 scoops MAG-10

Chips
Queso
Salsa
Sour cream dip

Chicken breast
Jasmin rice
Spinach
Butter chicken simmer sauce

Saturday

Temp: 97.5
Weight: 173.0

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B1 Banded leg press 30,25,20,15,10,25 @ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,10,25 @ 1,2,3,4,5,3 PPS + Orange band
C BB reverse lunges 4X6 per side @ 135
D DB RDL 3X10 @ 65’s
E Leg extensions 15+10,15+10,12+10 @ 170
F1 Seated calf raises 3X25 @ 115
F2 Tibialis anterior machine 3X20 @ 50
G Ab wheel rollouts from knees 3X12

2 scoops MAG-10

2 mile walk

2 cans tuna
Jasmin rice
Mayo
Mango avocado salsa

New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter

2 tablespoons peanut butter

Sunday

Temp: 96.6
Weight: 174.2

Spike Shotgun

Almond flour pancakes
Scrambled eggs

3 scoops Metabolic Drive
1 lb pineapple
Coconut milk

Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

Monday

Temp: 96.6
Weight: 175.0

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 per side @ 25,35,45,55,55,55
B Half supinated grip chin ups 10,10,8,8 @ BW
C Close neutral grip seated cable rows 4X12 @ 150
D1 Single arm pull downs 3X10 @ 60
D2 Neutral grip kayak rows 3X8 per side @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Alternating hammer curls 3X10 per side @ 35

2 scoops MAG-10

2 mile walk

8 oz ground beef
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

Tuesday

Temp: 96.4
Weight: 171.4

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Bullritos burrito bowl
Chips
Queso

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30.40.50
A2 Face pulls 20,15,15 @ 30.40.50
B Neutral grip machine press 20,20,15,15,12,12,12 @ 80,95,110,125,140,140,140
C Low to high cable flies 3X12 @ 20 lbs per side
D1 Seated Arnold press 3X10 @ 40
D2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 120,130,140,120
F Feet elevated pushups 2X15

2 scoops MAG-10

5 shrimp tacos

Wednesday

Temp: 96.6
Weight: 175.0

Spike Shotgun

2 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,5,5 @ 45,45,135,135,185,185,225,225
C BB RDL 3X12 @ 135
D Squat press 4X15 @ 4 PPS
E Leg press machine calf extensions 3X20 @ 300,350,400
F Slant board reverse crunches 3X10

2 scoops MAG-10

8 oz ground beef
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

Thursday

Temp: 96.8
Weight: 171.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8 @ 75,90,105,120,135,150,165
B HS seated rows 4X10 per side @ 3 PPS
C Supinated grip chin ups 4X8 @ BW
D Single arm seated cable rows 4X12 per side @ 60
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Snatch grip banded rack pulls 10,8,8,10 @ 135,225,225,135 + red bands
G Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

8 oz ground beef
8 oz broccoli

2 tablespoons peanut butter

Friday

Temp: 96.0
Weight: 170.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Beef taco
Beef chaulpa
Cheese enchilada
Rice
Beans
Chips

1 scoop Metabolic Drive

1 mile walk

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 22.5
B Decline DB BP 15,15,12,12,8,8,8 @ 50,50,60,60,70,70,70
C CGBP 8,8,8,13 @ 135
D HS incline press 4X12 @ 1 PPS
E BB Push press 8,7,8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Single arm rope cable press downs 12,12,10,8 per side @ 50,50,50,40

2 scoops MAG-10

8 oz ground beef
8 oz broccoli

Saturday

Temp: 97.1
Weight: 172.0

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B1 Banded leg press 30,25,20,15,10,30@ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,10,30 @ 1,2,3,4,5,3 PPS + Orange band
C DB BSS 15,12,10,10,10,10,10,10 @ BW,30,60,60,60,60,30,BW
D Toes elevated DB RDL 3X12 @ 65’s
E1 Seated calf raises 3X25 @ 125
E2 Tibialis anterior machine 3X20 @ 50
F1 Cable twists 3X10 per side @ 60
F2 Ab wheel rollouts from knees 3X12
G Leg extensions 3X15 @ 170

2 scoops MAG-10

2 mile walk

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive
2 handfuls mixed nuts

New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter

1 scoop whey
Oats
Coconut oil
Coconut milk
Egg
Cocoa powder

Sunday

Temp: 97.7
Weight: 173.4

Spike Shotgun

Scrambled eggs
2 beef sausage patties

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Cheddar cheese

Monday

Temp: 96.3
Weight: 175.6

Spike Shotgun

2 scoops MAG-10
2 handfuls mixed nuts

2 scoops Metabolic Drive

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,10,8,15 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X8 @ BW
C Wide neutral grip seated cable rows 4X10 @ 150
D1 Wide pronated grip pull downs 3X8 @ 150
D2 Straight arm press downs 3X10 @ 50
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135
G Alternating hammer curls 3X10 per side @ 40

2 scoops MAG-10

Black bean and ground beef chili
Mexican cheese

2 tablespoons peanut butter

Tuesday

Temp: 96.5
Weight: 172.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A1 Standing face pulls with external rotation 20,15,15 @ 60,80,100
A2 Standing face pulls 20,15,15 @ 60,80,100
B Decline BB BP 20,20,15,12,10,8,6,6,5,18 @ 45,45,95,115,135,155,175,185,195,135
C Cable flies 3X12 @ 50
D HS incline press 4X10 @ 1 PPS
E1 Seated Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
E Rope press downs 3X10 @ 50 - single pulley
F Feet elevated pushups 2X15

2 scoops MAG-10

Black bean and ground beef chili
Mexican cheese

2 tablespoons peanut butter

Wednesday

Temp: 97.4
Weight: 170.8

Spike Shotgun

2 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Chicken Cobb salad
Chips
Queso

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,6,6,16 @ 45,45,135,135,185,185,225,225,135
C BB RDL 3X12 @ 135
D Single leg squat press 4X8 per side @ 2 PPS
E1 Hanging leg raises 3X10
E2 Standing calf raise machine 3X25 @ 120

2 scoops MAG-10

Stuffed chicken breast
Broccoli
Cauliflower

Thursday

Temp: 95.9
Weight: 170.8

Spike Shotgun

2 scoops MAG-10
2 handfuls mixed nuts

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Close neutral grip HS seated rows 4X10 per side @ 3 PPS
C HS high rows 4X12 @ 2 PPS
D1 Supinated grip seated cable rows 4X12 @ 150
D2 DB Pullovers 4X10 @ 55
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135
G Palms up alternating curls 3X10 per side @ 30
H Preacher curl machine 12,12,10,6,8,15 @ 100,100,100,80,60,50

2 scoops MAG-10

Beef tacos
Spanish rice
Chips
Dip
Queso
Frozen margarita

Friday

Temp: 96.4
Weight: 174.2

Spike Shotgun

2 scoops MAG-10
2 handfuls mixed nuts

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline DB BP 15,15,12,12,8,8 @ 50,50,60,60,70,70
C CGBP 4X8 @ 135
D1 Low to high cable flies 3X12 @ 20 lbs per side
D2 Lean away KB lateral raises 3X10 per side @ 25
E BB Push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Single arm rope cable press downs 10,10,10,8 per side @ 50,50,50,40

2 scoops MAG-10

Black bean and ground beef chili
Cheddar cheese

Mixed nuts

Saturday

Temp: 96.8
Weight: 171.6

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B1 Banded leg press 30,25,20,15,10,30@ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,10,30 @ 1,2,3,4,5,3 PPS + Orange band
C1 Smith machine split squat 3X8 per side @ 1 PPS
C2 Smith machine squats 3X8 @ 1 PPS
D DB RDL 3X10 @ 65’s
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G Ab wheel rollouts from knees 3X12

2 scoops MAG-10

Baked chicken breast
Mixed nuts

1 scoop Metabolic Drive

4 BBQ sandwiches
Chips
Queso
Guacamole
1 piece birthday cake

Sunday

Temp: 96.7
Weight: 174.6

Spike Shotgun

Scrambled eggs

3 scoops Metabolic Drive
1 lb pineapple
Coconut milk

1 oz almonds

New York Strip Steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Cheddar cheese