Just Wingin' It

Sunday

Temp: 97.1
Weight: 173.8

Spike Shotgun

4 jumbo eggs
1/4 cup egg whites
Spinach
Coconut oil

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

Green grapes

Monday

Temp: 96.8
Weight: 173.4

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,10,8,14 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X8 @ BW
C Wide neutral grip HS machine seated rows 4X10 per side @ 2 PPS
D Single arm pull downs 4X8 per side @ 75
E1 HS machine shrugs 3X12 @ 4 PPS
E2 Band pull aparts 3X25 @ black band
F Rack pulls 5X10 @ 135,225,275,225,135
G Rope cable curls 4X10 @ 100

2 scoops MAG-10

Ground bison
Spaghetti sauce
Brown rice pasta

Tuesday

Temp: 96.6
Weight: 173.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Char grilled chicken
Steamed rice

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,20,15 @ 30,40,50
A2 Face pulls 20,20,15 @ 30,40,50
B Decline DB BP 20,20,15,12,10,10,10 @ 45,45,95,115,135,135,135
C Cable flies 4X12 @ 30
D HS incline press 4X10 @ 1 PPS
E1 Seated Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 120,130,140,120
F Feet elevated pushups 20,15

2 scoops MAG-10

Crock pot brisket, broccoli, and potato

2 scoops Metabolic Drive
2 tablespoons peanut butter
60% cacao chocolate chips

Wednesday

Temp: 96.8
Weight: 175.6

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

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 15,15,10,10,8,8,6,6,18 @ 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 Standing smith machine calf raises 20,15,15 @ 2 PPS
E2 Hanging leg raises 3X12

2 scoops MAG-10

Shrimp
Rice vermicelli
Broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
60% cacao chocolate chips

Thursday

Temp: 96.0
Weight: 176.2

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Beef taco
Pork tamale
Cheese enchilada
Bean chalupa
Rice
Beans
Chips
Queso

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 Half supinated grip seated machine rows 4X15 @ 145
C Supinated grip chin ups 4X8 @ BW
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,20 @ red band
G Machine preacher curls 12,12,10,8,10,15 @ 100,100,100,80,60,50

2 scoops MAG-10

Ground bison
Spaghetti sauce
Brown rice pasta

Friday

Temp: 96.6
Weight: 176.4

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 17.5
B Decline DB BP 15,15,12,12,8,8 @ 50,50,60,60,70,70
C HS sideways press 4X10 per side @ 25,35,35,35,
D1 Incline DB flies 3X8 @ 35
D2 DB lateral raises 3X12 @ 15
E BB Push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Rope cable press downs 4X12 @ 50 - single pulley

2 scoops MAG-10

Baked chicken breast
Mixed salad greens
2 tomatoes
Large avocado
Blue cheese
Olive oil

2 handfuls mixed nuts

Saturday

Temp: 97.1
Weight: 174.2

Spike Shotgun
Micro-PA

2 Finibars

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B1 Banded leg press 30,25,20,15,12,35 @ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,12,35 @ 1,2,3,4,5,3 PPS + Orange band
C BB reverse lunges 4X7 per side @ 135
D Toes elevated DB RDL 3X12 @ 65’s
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Side bends 3X10 per side @ 45

2 scoops MAG-10

Baked chicken breast
8 oz green beans

Porterhouse steak
Blue cheese steak sauce
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter

Green grapes

Sunday

Temp: 96.4
Weight: 175.4

Spike Shotgun

4 extra large eggs
Butter

Yard work

Panera Bread Bacon Turkey Bravo w/ extra turkey
Apple
Mango smoothie

1 scoop Metabolic Drive

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

Monday

Temp: 96.2
Weight: 174.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

2 fish tacos
Refried beans
Mexican rice
Chips
Queso

Micro-PA

2 scoops Plazma
Workout:
A Bent over BB rows 15,15,12,10,10,10,10 @ 45,45,95,135,135,135,135
B HS high rows 4X12 per side @ 2 PPS
C Close neutral grip HS machine seated rows 4X10 per side @ 3 PPS
D1 Supinated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS machine shrugs 3X12 @ 4 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Alternating hammer curls 3X10 per side @ 40

2 scoops MAG-10

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

Tuesday

Temp: 97.2
Weight: 176.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

3 scoops Metabolic Drive
1 lb frozen pineapple
Coconut milk

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,20,15 @ 30,40,50
A2 Face pulls 20,20,15 @ 30,40,50
B Decline DB BP 20,20,15,12,10,8,8,7,20@ 45,45,95,115,135,155,175,185,135
C Pec deck flies 3X12 @ 115
D HS incline press 4X10 @ 1 PPS
E1 Seated Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 120
F Pushups 1X10

2 scoops MAG-10

Chuck roast
Jasmin rice
Black beans
Monterey Jack Cheese
1/2 large avocado
1 tablespoon sour cream
Pico

Wednesday

Temp: 96.3
Weight: 176.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Micro-PA

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,6,6,18 @ 45,45,135,135,185,185,225,225,135
C BB RDL 3X12 @ 135
D DB reverse lunges 3X6 per side @ 50’s
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12

2 scoops MAG-10

Ground beef
Red potatoes
Carrots
Gravy
Cream sauce

Thursday

Temp: 96.3
Weight: 176.0

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

7 oz baked chicken breast
8 oz broccoli

Micro-PA

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 DB rows 4X12 per side @ 85
C Pronated grip pull ups 4X8 @ BW
D Close neutral grip seated cable rows 4X12 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 145
G Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

Chuck roast
Jasmin rice
Black beans
Monterey Jack Cheese
1/2 large avocado
1 tablespoon sour cream
Pico

1 Like

Friday

Temp: 96.2
Weight: 176.6

Spike Shotgun

2 scoops MAG-10
2 handfuls mixed nuts

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

1 oz almonds

Ground beef
Red potatoes
Carrots
Gravy
Cream sauce

2 scoops Metabolic Drive
2 tablespoons peanut butter
60% cacao chocolate chips

Saturday

Temp: 97.1
Weight: 175.4

Spike Shotgun
Micro-PA

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B1 Banded leg press 30,25,20,15,12,35 @ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,12,35 @ 1,2,3,4,5,3 PPS + Orange band
C DB BSS 15,12,12,12,12,10,10,10 per side @ BW,30,60,60,60,30,BW
D Single leg DB RDL 4X12 per side @ 65
E Leg extensions 3X15 @ 170
F1 Standing machine calf raises 3X25 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 3X12
G2 Cable twists 3X12 per side @ 60

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Indigo-3G

3 steak fajita tacos
3 chicken fajita tacos
1 brownie
2 frozen margaritas
Chips
Guacamole
Queso

Sunday

Temp: 97.4
Weight: 180.2

Spike Shotgun

5 jumbo eggs
Butter

1 scoop Metabolic Drive

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

Green grapes

Monday

Temp: 96.7
Weight: 178.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Micro-PA

2 scoops Plazma
Workout:
A Half supinated seated machine rows 20,20,15,15,12,12,12 @ 85,100,115,130,145,145,145
B Supinated grip chin ups 4X8 @ BW
C Single arm seated cable rows 4X10 per side @ 75
D1 Pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS machine shrugs 3X12 @ 4 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Alternating hammer curls 3X10 per side @ 40

2 scoops MAG-10

Ground bison
Black beans
Kidney beans
Jasmin rice

Tuesday

Temp: 96.8
Weight: 175.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Neutral grip machine press 20,20,15,15,12,12,12 @ 80,95,110,125,140,140,140
C Pec deck flies 3X12 @ 115
D BB incline press 4X8 @ 135
E1 Seated Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 120,130,140,120

2 scoops MAG-10

Chicken breast
Jasmin Rice
Cheese sauce

Wednesday

Temp: 97.1
Weight: 176.86

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

Micro-PA

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Hack squat machine 5X12 @ 0,1,2,2,2 PPS
C DB reverse lunges 3X6 per side @ 50’s
D BB RDL 3X12 @ 135
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12

2 scoops MAG-10

Ground bison and bean chili
Cheddar cheese

2 scoops Metabolic Drive
2 tablespoons peanut butter
63% cacao chocolate chips

Thursday

Temp: 96.2
Weight: 176.0

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Beef taco
Bean chalupa
Cheese enchilada
Pork tamale
Beans
Rice
Chips
Queso

1 mile walk

Micro-PA

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8,6 @ 75,90,105,120,135,150,165,180
B Chest supported T bar rows 4X12 @ 90
C Supinated grip chin ups 4X8 @ BW
D Close neutral grip HS seated rows 4X12 per side @ 3,3,3,4 PPS
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Rack pulls 5X10 @ 135,225,315,225,135
G Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

Ground bison and bean chili

Friday

Temp: 97.2
Weight: 175.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 scoop Metabolic Drive

Micro-PA

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 Flat BB BP 10,8,4,2,1,16 @ 45,135,185,205,225,135
D1 Incline DB flies 3X10 @ 30
D2 DB lateral raises 3X12 @ 15
E BB Push press 3X8 @ 105
F Medium grip dips 3X12 @ BW
G Single arm Rope cable press downs 12,12,12,10,8,6 per side @ 50,50,50,50,40,30

2 scoops MAG-10

Chicken pot stickers
Rice noodles

2 scoops Metabolic Drive
2 tablespoons peanut butter
63% cacao chocolate chips