Just Wingin' It

Friday

Temp: 96.6
Weight: 180.4

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
6 oz asparagus

1 mile walk

Micro-PA

Finibar

2 scoops Plazma
Workout:
A1 Rope press downs 6X15 @ 60,80,100,100,100,100
A2 Palms up alternating curls 4X12 per side @ 32.5
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X10 @ 65
C1 Single arm overhead triceps extensions 4X12 per side @ 25
C2 Cross body hammer curls 4X10 per side @ 40
D HS preacher curls 8,8,8,10 @ 70,70,70,45

2 scoops MAG-10

Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico

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

Saturday

Temp: 97.3
Weight: 179.0

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 30,25,20,15,10 @ 1,2,3,4,5 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,10 @ 1,2,3,4,5 PPS + Orange band
C1 Smith machine split squats 2X8 @ 1 PPS
C2 Smith machine squats 2X8 @ 1 PPS
D BB hip thrusts 3X10 @ 135
E Leg extensions 3X15+15 @ 150
F Ab wheel rollouts from knees 3X12

2 scoops MAG-10

8 oz crock pot chicken breast
2 cups Jasmin rice

2 handfuls mixed nuts

Sirloin steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter

Red grapes

Sunday

Temp: 97.0
Weight: 180.6

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

1 scoop Metabolic Drive

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

Red grapes

Monday

Temp: 96.6
Weight: 181.2

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

2 chicken tacos
Mexican rice
Refried beans
Chips
Dip

Micro-PA

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,7,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C Close neutral grip cable rows 4X12 @ 150
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X12 @ 50
E1 HS machine shrugs 12,12,20 @ 4,4,3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X30 @ red band
G Alternating hammer curls 3X10 per side @ 45

2 scoops MAG-10

Chicken carbonara

Tuesday

Temp: 96.6
Weight: 181.8

Brian Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
6 oz asparagus

1 mile walk

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB BP 20,20,15,12,10,8,8,8,26 @ 45,45,95,115,135,155,175,185,135
C Cable flies 3X12 @ 45
D HS incline press 4X10 @ 55 lbs per side
D1 Arnold press 3X10 @ 40
D2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 140
F Feet elevated pushups 2X15

2 scoops MAG-10

Lasanga

Wednesday

Temp: 96.6
Weight: 181.8

Brain Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz broccoli

1 mile walk

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squat press machine 5X20 @ 1,2,3,4,5 PPS
C Trap bar dead lifts 3X8 @ 225
D BB RDL 3X12 @ 135
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12

2 scoops MAG-10

Chicken breast
Jasmin rice
Tikka masala sauce
Spinach

Thursday

Temp: 97.0
Weight: 179.8

Brain Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Char grilled chicken
Steamed rice

Micro-PA

1 scoop Metabolic Drive

Lasagna

Friday

Temp: 96.0
Weight: 181.0

Brain Candy

2 scoops MAG-10
2 handfuls mixed nuts

8 oz crock pot chicken breast
8 oz broccoli

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A1 Rope press downs 6X15 @ 60,80,100,100,100,100
A2 Fat gripz palms up alternating curls 4X12 per side @ 30
B1 Single arm overhead triceps extensions 4X12 per side @ 25
B2 Machine preacher curls 4X12 @ 100
C1 Close grip dips 4X15 @ BW
C2 Reverse grip EZ bar curls 4X8 @ 65
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band

2 scoops MAG-10

Chicken breast
1 cup Jasmin rice
Tikka masala simmer sauce
Spinach

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

Saturday

Temp: 96.6
Weight: 181.6

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

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
B DB BSS 7X12 @ BW,30,60,60,60,30,BW
C Squats 3X8 @ 185
D BB good mornings 3X10 @ 95
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable twists 2X10 per side @ 60

2 scoops MAG-10

Crock pot chicken breast
Jasmin rice

1 scoop Metabolic Drive

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

Green grapes

Sunday

3 sausage egg and cheese breakfast tacos

Temp: 97.1
Weight: 184.0

Spike Shotgun

3 scoops Metabolic Drive
1 lb frozen pineapple
Coconut milk

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

Monday

Temp: 96.4
Weight: 181.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz broccoli

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 per side @ 25,35,45,55,55,55
B Supinated grip chin ups 4X10 @ BW
C Neutral grip HS machine rows 4X8 per side @ 4 PPS
D Medium neutral grip pull downs 4X10 @ 150
E1 HS machine shrugs 3X12 @ 4 PPS
E2 Band pull aparts 3X30 @ black band
F Dead lifts 4X8 @ 135,185,225,225
G Alternating hammer curls 3X10 per side @ 40

2 scoops MAG-10

Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico

2 scoops Metabolic Drive
2 tablespoons peanut butter
Chocolate chips

Tuesday

Temp: 96.8
Weight: 182.0

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz broccoli

1 mile walk

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB BP 20,20,15,12,10,8,8,8,6,25 @ 45,45,95,115,135,155,175,185,195,135
C Neutral grip machine press 4X12 @ 140
D Incline DB flies 3X10 @ 35
E1 Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
F V bar press downs 3X12 @ 70 - single pulley
G Feet elevated pushups 2X15

2 scoops MAG-10

Chicken breast
Brown rice pasta
Alfredo sauce
Spinach

Wednesday

Temp: 96.8
Weight: 182.2

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,6,6,12 @ 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

Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico

2 scoops Metabolic Drive
2 tablespoons peanut butter
Chocolate chips

Thursday

Temp: 96.1
Weight: 189.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Jimmy John’s gargantuan sub

Micro-PA

1 scoop Metabolic Drive

Stuffed chicken breast
Broccoli

Friday

Temp: 96.3
Weight: 182.0

Spike Shotgun

2 scoops MAG-10
2 handfuls mixed nuts

8 oz crock pot chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A1 Rope press downs 6X15 @ 60,80,100,100,100,100
A2 Palms up alternating curls 4X12 per side @ 30
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X10 @ 65
C1 CGBP 8,8,8,12 @ 135
C2 Cross body hammer curls 4X10 per side @ 35
D Machine preacher curls 12,8,8,8,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Chicken breast
Brown rice pasta
Alfredo sauce
Spinach

Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico

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

Saturday

Temp: 97.1
Weight: 183.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

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 @ 1,2,3,4,5 PPS
B2 Banded leg press calf extensions 30,25,20,15,12 @ 1,2,3,4,5 PPS
C BB reverse lunges 3X6 per side @ 135
D1 Toes elevated DB RDL 3X12 @ 65
D2 Hip adduction machine 3X20 @ 50
E1 Seated calf raises 3X25 @ 90
E2 Tibialis anterior machine 3X20 @ 50
F1 Leg extensions 3X15 @ 170
F2 Hip abduction machine 3X20 @ 100
G Ab wheel rollouts from knees 3X12

2 scoops MAG-10

Crock pot chicken breast
Sauerkraut

1 scoop Metabolic Drive
2 handfuls mixed nuts

Indigo-3G

Orange peel chicken
White rice
Fried calamari
Chocolate cake

Sunday

Temp:
Weight: 183.2

Spike Shotgun

3 bacon egg and potato breakfast tacos

3 tuna fish tacos

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

Green grapes

Monday

Temp: 96.4
Weight: 184.2

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

2 chicken tacos
Refried beans
Mexican rice
Chips
Dip

Micro-PA

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,8,20 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X8 @ BW
C Single arm seated cable rows 4X10 per side @ 75
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Kayak rows 3X6 per side @ 50
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Dead lifts 4X8 @ 135,225,225,225
G Alternating hammer curls 3X10 per side @ 40

2 scoops MAG-10

Chicken tenders
Brown rice pasta
Broccoli
Sun dried tomato sauce

Tuesday

Temp: 96.5
Weight: 185.6

Spike Shotgun

2 scoops MAG-10
2 handfuls mixed nuts

8 oz crock pot chicken breast
8 oz green beans

1 mile walk

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB BP 20,20,15,12,10,8,8,8,8,26 @ 45,45,95,115,135,155,175,185,195,135
C Pec deck flies 3X12 @ 130
D HS incline press 4X10 @ 55 lbs per side
E1 Arnold press 10,9,8 @ 40
E2 DB lateral raises 3X15 @ 10
F V bar press downs 4X12 @ 140
G Feet elevated pushups 2X15

2 scoops MAG-10

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

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

Wednesday

Temp: 96.2
Weight: 184.0

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz green beans

1 mile walk

Micro-PA

Finibar

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 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

Mexican skillet lasagna