Just Wingin' It

Tuesday

Temp: 96.0
Weight: 159.2

Spike Shotgun

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

1 scoop Metabolic Drive

1 mile walk

2 scoops Plazma

Workout:
Shoulder warmup
A Decline DB BP 20,20,15,15,8,8 @ 45,45,55,55,65,65
B DB squeeze press 4X10 @ 50’s
C HS machine incline press 4X12 @ 1 PPS
D Wide grip dips 4X12 @ BW
E Incline DB flies 3X10 @ 30’s
F Feet elevated pushups 2X15

2 scoops MAG-10

2 mile walk

1 oz almonds

Grilled chicken breast
Broccoli

2 tablespoons peanut butter

Wednesday

Temp: 97.1
Weight: 156.8

Spike Shotgun

2 scoops MAG-10
1 oz almonds

Salata regular salad

1 mile walk

1 scoop Metabolic Drive

Chicken breast
Broccoli
Tikka Masala simmer sauce

2 tablespoons peanut butter

Thursday

Temp: 96.7
Weight: 156.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
Shoulder warmup
A1 Face pull with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Bent over reverse flies 4X15 @ 15
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X10 per side @ 80 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G BB push press 3X10 @ 95

2 scoops MAG-10

2 mile walk

Baked chicken breast
Broccoli

2 tablespoons peanut butter

Friday

Temp: 96.2
Weight: 157.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
A1 Cable rope press downs 6X15 @ 50,70,90,90,90,90
A2 Fat gripz palms up alternating curls 4X12 @ 30
B1 Close grip dips 4X15 @ BW
B2 Fat gripz EZ bar curls 4X10 @ 65
C1 CGBP 4X8 @ 145
C2 Cross body hammer curls 4X10 per side @ 35
D HS machine preacher curls 3X8 @ 70
E Single arm cable press downs 10,8,10 per side @ 40

2 scoops MAG-10

2 mile walk

Grilled chicken breast
8 oz broccoli

2 tablespoons peanut butter

Saturday

Temp: 97.2
Weight: 157.6

Spike Shotgun

Finibar

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12,10 @ 50,65,80,95,110,125
B1 Banded leg press 25,25,18,10,8,8,12 @ 2,3,4,5,4,3,2 PPS - last 3 sets were a drop
B2 Banded leg press calf extensions 25,25,20,10 @ 2,3,4,5 PPS
C1 Calf supported goblet squats 3X8 @ 60,70,80 lbs
C2 DB RDL 3X8 @ 70’s
D Leg extensions 15+15,15+10 @ 150
E1 Ab wheel rollouts 2X12
E2 Walking lunges 2X12 per leg @ BW

2 scoops MAG-10

2 mile walk

1 scoop Metabolic Drive

2 scoops MAG-10
1 oz almonds

15 oz Sirloin steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter

2 tablespoons peanut butter

Sunday:

Temp: 96.4
Weight: 157.6

Spike Shotgun

3 scoops Metabolic Drive
1 lb frozen pineapple
Coconut milk

Grilled chicken tenders
Sauteed veggies

15 oz Sockeye Salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

Monday

Temp: 96.3
Weight: 158.6

Brain Candy

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

1 scoop Metabolic Drive

1 mile walk

2 scoops Plazma

Workout:
A BB bent over rows 15,12,10,10,10,10 @ 45,95,135,135,135,135
B Chin ups 10,10,8,8,7 @ BW
C DB rows 4X10 per side @ 85
D1 Single arm pull downs 3X10 per side @ 60
D2 Kayak rows 4X5 per side @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyper extensions 25,20 @ red band
G Half supinated grip machine row drop set 20,15,15,15,15 @ 115,100,85,70,55

2 scoops MAG-10

Grilled chicken breast
8 oz broccoli

2 tablespoons peanut butter

Tuesday

Temp: 96.5
Weight: 157.2

Brain Candy

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

1 scoop Metabolic Drive

1 mile walk

Indigo-3G

2 scoops Plazma

Workout:
Shoulder warmup
A Decline DB BP 20,20,15,15,10,10 @ 45,45,55,55,65,65
B Neutral grip machine press 4X10 @ 140
C HS machine incline press 4X10 @ 1 PPS
D Wide grip dips 4X12 @ BW
E Low to high cable flies 2X12 @ 40
F High to low cable flies 2X12 @ 40
G Feet elevated pushups 2X15

2 scoops MAG-10

2 mile walk

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

Wednesday

Temp: 97.2
Weight: 156.2

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

2 scoops MAG-10
1 oz almonds

Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

Thursday

Temp: 97.0
Weight: 156.8

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
A Pec deck reverse flies 4X15 @ 115
B1 Face pull with external rotation 3X15 @ 50
B2 Face pulls 3X15 @ 50
C Machine lateral raises 4X12 per side @ 80 - one side at a time
D1 Lean away lateral raises 3X12 @ 22.5
D2 Lateral raises 3X15 @ 10
E Plate shrugs 4X25 @ 45
F1 DB shrugs 3X12 @ 100 - 3 second holds
F2 Band pull aparts 3X25 @ black band
G BB push press 4X8 @ 95
H1 Seated Arnold press 3X10 @ 40
H2 Front raises 3X8 per side @ 17.5

2 scoops MAG-10

Baked chicken breast
Broccoli

2 tablespoons peanut butter

Friday

Temp: 96.7
Weight: 156.0

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
A1 Straight bar press downs 6X15 @ 50,70,90,90,90,90
A2 EZ bar curls 4X12 @ 70
B1 Close grip dips 4X15 @ BW
B2 Palms up alternating curls 4X10 per side @ 30
C1 DB overhead triceps extensions 4X12 @ 60
C2 Rope cable curls 4X10 @ 100
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band

2 scoops MAG-10

2 mile walk

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

Saturday

Temp: 97.0
Weight: 153.8

Indigo-3G
Brain Candy

2 cups raisin bran - this was too much
2 cups coconut milk
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 - last 3 sets were a drop
B1 Smith machine split squats 8,10,8 per side @ 1 PPS
B2 Smith machine squats 3X8 @ 1 PPS
C Squats 10,6,10 @ 135,185,155
D BB RDL 3X12 @ 135
E1 Tibialis anterior machine 3X25 @ 50
E2 Seated calf raises 15,15,25 @ 115 - calves finally uncramped on 3rd set
F Leg extensions 15,15,15+15 @ 150
G Hanging leg raises 2X10

2 scoops MAG-10

2 mile walk

Finibar

1 scoop Metabolic Drive

1 oz almonds

Barbacoa
White rice
Black beans
Pinto beans
Cheese
Sour cream
Guacamole

Sunday:

Temp: 96.8
Weight: 155.8

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Yard work

2 scoops MAG-10
1 oz almonds

Baked chicken breast
1 oz almonds

15 oz Sockeye Salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

Monday

Temp: 96.5
Weight: 156.8

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
A HS seated chest supported rows 15,15,12,10 @ 90,90,115,135 lbs per side - switched grips each set
B Chin ups 10,10,10,10,8 @ BW
C Smith machine bent over rows 4X10 @ 55 lbs per side
D1 Wide grip pull downs 3X12 @ 150
D2 Straight arm press downs 3X12 @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Rack pulls 10,10,10,8 @ 135,225,275,315

2 scoops MAG-10

Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

Tuesday

Temp: 96.4
Weight: 157.8

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
A Decline DB BP 20,20,15,15,10,10 @ 45,45,55,55,65,65
B HS flat press 4X8 @ 1 PPS
C Incline BB press 4X10 @ 95
D Dip machine 4X12 @ 225
E1 Incline DB flies 3X8 @ 30
E2 Incline DB squeeze press 3X8 @ 30
G Feet elevated pushups 20,15,15

2 scoops MAG-10

2 mile walk

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

Wednesday

Temp: 96.7
Weight: 156.4

Spike Shotgun

3 jumbo eggs
1/2 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
5 minutes on treadmill
A Seated leg curls 5X15 @ 50,60,70,80,90
B Single leg machine leg press 5X8 per side @ 130,140,150,160,170
C Leg extensions 4X12 @ 150,160,170,180
D Hack squats 4X10 @ 2 PPS
E SL DB RDL 3X8 per side @ 60
F1 Standing calf raises 3X25 @ 105
F2 Standing ankle dorsiflexion 3X50

2 scoops MAG-10

2 cans tuna
Mixed salad greens
2 tomatoes
Mayo

2 tablespoons peanut butter

Thursday

Temp: 96.2
Weight: 156.6

Brain Candy

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
Shoulder warmup
A1 Face pull with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Bent over reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X12 per side @ 80 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G1 Seated Arnold press 3X10 @ 35,40,45
G2 Front raises 3X8 per side @ 20
H BB push press 3X8 @ 95

2 scoops MAG-10

2 mile walk

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

Friday

Temp: 96.7
Weight: 155.8

Spike Shotgun

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma

Workout:
A1 Rope press downs 6X15 @ 50,70,90,90,90,90
A2 Hammer curls 4X12 per side @ 37.5
B1 Close grip dips 4X15 @ BW
B2 EZ bar reverse curls 4X10 @ 65
C1 CGBP 8,8,8,10 @ 145
C2 Straight bar curls 4X6 @ 80
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

Saturday

Temp:
Weight: 155.6

Brain Candy

2 cups raisin bran
2 cups coconut milk

Indigo-3G

Finibar

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+20 @ 50,65,80,95,110,125,95,65 - last 3 sets were a drop
B BB reverse lunges 4X8 per side @ 45,95,115,135
C Squats 10,8,5,15 @ 135,185,225,135
D1 Banded leg press 10,10,8,8,12,8,8,12 @ 4,4,4,3,2,4,3,2 PPS
D2 Banded leg press calf extensions 10,10,20 @ 4,4,2 PPS
E BB RDL 3X12 @ 135
F1 Tibialis anterior machine 25,25,20 @ 50
F2 Seated calf raises 3X25 @ 115
F3 Side bends 3X10 per side @ 45
G Hanging knee raises 2X10

2 scoops MAG-10

2 mile walk

Baked chicken breast
1 oz almonds

Chicken wings
Potato salad
Caesar salad
Chips
Rum cake
Cookies
2 margaritas
1 beer

Sunday:

Temp: 97.4
Weight: 161.4

Spike Shotgun

Did a pulse fast day with 5 pulses. Walked 2 miles after the 3rd pulse.