Just Wingin' It

Training Logs
501

Friday

Temp: 96.3
Weight: 189.2

Spike Shotgun

4 large eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Cable pull through 10,8,6,6,8 @ 80,120,160,160,160
B Wide supinated grip pull downs 10,8,6,6,6,8,10 @ 120,150,180,180,180,150,120
C Close neutral grip seated cable rows 10,8,6,6,8 @ 120,150,180,180,180
D Hammer curls 6,6,6,8,10 per side @ 50,50,50,40,30
E1 Hip adduction machine 2X25 @ 70
E2 Hip abduction machine 2X25 @ 100

2 scoops MAG-10

Baked chicken thighs
8 oz green beans

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

502

Saturday

Temp: 96.8
Weight:

Spike Shotgun

4 large eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Leg press 10,10,10,10,8,6,6,6 @ 1,2,3,4,5,6,6,5 PPS
B Incline DB press 10,8,6,6,6,8,10 @ 40,50,60,60,60,50,40
C Lying incline front raises 6,6,8 @ 20,20,15
D Rope press downs 10,8,6,6,6,6,8,10 @ 60,80,100,110,110,110,90,70

2 scoops MAG-10

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

Various snack foods
12 oz Dr Pepper

503

Sunday

Temp: 96.8
Weight: 191.6

Spike Shotgun

Scrambled eggs
3 corn tortillas
Cheddar cheese

3 scoops Metabolic Drive
Frozen strawberries
Frozen mango
Frozen papaya
Coconut milk

2 handfuls mixed nuts

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

504

Monday

Temp: 96.0
Weight: 190.8

Spike Shotgun

4 large eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma
Workout:
A RDL 8,8,6,6,6-3-2 @ 45,135,185,185,185
B Wide pronated grip pull downs 8,8,6,6,6-3-2 @ 120,150,180,180,180
C Bent over reverse flies 8,8,6,8,10 @ 20,20,20,15,10
D BB curls 8,8,6,6,6-2-2 @ 45,75,85,85,85

2 scoops MAG-10

2 baked chicken thighs
Brown rice pasta
Alfredo sauce
Spinach

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

505

Tuesday

Temp: 96.0
Weight: 191.2

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken thighs
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Front squats 10,8,6,6,6-3-2 @ 45,95,135,135,135
B Bench press 10,8,6,6,6,6-2-2 @ 45,95,135,165,165,165
C DB lateral raises 6,6,6,8,10 @ 25,25,25,17.5,15
D DB triceps extensions 3X6 @ 27.5

2 scoops MAG-10

Meat balls
Brown rice pasta
Spaghetti sauce

506

Wednesday:

Temp: 95.4
Weight: 192.0

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken thighs
6 oz asparagus
1/2 cup Jasmin rice

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 10,8,6,6,6,8,10 @ 50,80,110,140,140,140,110,80
B DB pullovers 6,6,8 @ 60
C Chest supported HS seated rows 8,8,8,8,8-3-2 @ 1,2,3,3,3 PPS
D Machine Preacher curls 6,6,8 @ 140,140,120

2 scoops MAG-10

2 baked chicken thighs
Brown rice pasta
Alfredo sauce
Spinach

507

Thursday

Temp: 96.0
Weight: 192.6

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken thighs
1/2 cup Jasmin rice
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Leg extensions 10,8,6,6,6,6,8,10 @ 130,150,170,190,190,190,170,150
B Pec deck flies 10,8,6,6,8 @ 100,130,160,160,160
C Seated Arnold press 6,6,6-2-1 @ 60
D Close grip decline BP 10,6,6,6-2-1 @ 135,175,175,175

2 scoops MAG-10

Chicken breast
Broccoli
Jasmin rice
Cheese sauce

508

Friday

Temp: 96.8
Weight: 192.8

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Coconut oil

2 scoops Metabolic Drive

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Cable pull through 8,8,6,6,8 @ 80,120,160,160,160
B Wide supinated grip pull downs 10,8,6,6,6,8,10 @ 120,150,180,180,180,150,120
C Close neutral grip seated cable rows 10,8,6,6,8 @ 120,150,180,180,180
D Hammer curls 6,6,6,8,10 per side @ 50,50,50,40,30

2 scoops MAG-10
Chicken breast
Broccoli
Jasmin rice
Cheese sauce

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

509

Saturday

Temp: 97.2
Weight: 192.6

Spike Shotgun

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Leg press 10,10,10,10,8,6,6,6 @ 1,2,3,4,5,6,6,5 PPS
B Incline DB press 10,8,6,6,6,8,10 @ 40,50,60,60,60,50,40
C Lying incline front raises 6,6,8 @ 20,20,15
D Rope press downs 10,8,6,6,6,6,8,10 @ 60,80,100,120,120,120,100,80

2 scoops MAG-10

Sockeye salmon
Jasmin rice

Meat balls
Brown rice pasta
Spaghetti sauce

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

510

Sunday

Temp: 96.0
Weight: 192.2

Spike Shotgun

Scrambled eggs
3 corn tortillas
Cheddar cheese
Bacon

3 scoops Metabolic Drive
Frozen strawberries
Frozen mango
Frozen papaya
Coconut milk

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

511

Monday

Temp: 96.8
Weight: 191.4

Brain Candy

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken thighs
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
A RDL 8,8,6,6,6-3-2 @ 45,135,185,185,185
B Wide pronated grip pull ups 6,6-2-2 @ BW
C Pec deck reverse flies 8,8,8,6,8,8 @ 100,130,160,160,160,130,100
D BB curls 8,8,6,6,6-3-2 @ 45,75,85,85,85

2 scoops MAG-10

Ground bison
Broccoli
1 cup Jasmin rice
Asian BBQ sauce

512

Tuesday

Temp: 96.0
Weight: 192.0

Brain Candy

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken thighs
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Front squats 10,8,6,6,6-2-1 @ 45,95,145,145,145
B Bench press 10,8,6,6,6,6-3-2 @ 45,95,135,165,165,165
C Machine lateral raises 6,6,6,8,10 @ 95,95,95,80,65
D DB triceps extensions 3X6 @ 30

2 scoops MAG-10

Chicken enchilada casserole

513

Wednesday:

Temp: 96.0
Weight: 192.0

Brain Candy

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

2 fish tacos
Rice
Beans
Chips
Dip

Ground bison
Broccoli
1 cup Jasmin rice
Asian BBQ sauce

514

Thursday

Temp: 96.2
Weight: 191.2

Brain Candy

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken thighs
6 oz asparagus

Chicken breast
1 cup Jasmin rice
Butter chicken sauce

515

Friday

Temp: 96.5
Weight: 191.0

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Coconut oil
Spinach

Indigo-3G

Double Cheeseburger
Avocado
Bacon

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Cable pull through 8,8,6,6,8 @ 80,120,160,160,160
B Wide supinated grip pull downs 10,8,6,6,6,8,10 @ 120,150,180,195,180,150,120
C Close neutral grip seated cable rows 10,8,6,6,6,7 @ 120,150,180,195,195,195
D Hammer curls 6,6,6,8,10 per side @ 50,50,50,40,30

2 scoops MAG-10

Chicken enchilada casserole

516

Saturday

Temp: 96.8
Weight: 192.0

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Coconut oil
Spinach

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Leg press 10,10,10,10,8,6,6,6 @ 1,2,3,4,5,6,6,5 PPS
B Incline DB press 10,8,6,6,6,8,10 @ 45,55,65,65,65,55,45
C Lying incline front raises 3X6 @ 20
D Rope press downs 10,8,6,6,6,6,8,10 @ 60,80,100,120,120,120,100,80

2 scoops MAG-10

Baked chicken thighs
8 oz green beans

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

517

Sunday

Temp: 96.2
Weight: 192.6

Spike Shotgun

Scrambled eggs
Cheddar cheese
Bacon

3 scoops Metabolic Drive
Kefir
Frozen strawberries
Frozen mango
Frozen papaya
Coconut milk

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

518

Monday

Temp: 95.7
Weight: 193.6

Brain Candy

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken thighs
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
A RDL 8,8,6,6,6-2-2 @ 45,135,205,205,205
B Wide pronated grip pull downs 10,8,6,6,6-3-2 @ 120,150,180,180,180
C Pec deck reverse flies 10,8,8,8,6,8,10 @ 100,130,160,160,160,130,100
D EZ bar curls 10,8,6,6,6-2-1 @ 45,65,85,85,85

2 scoops MAG-10

Chicken
1 cup Jasmin rice
Carrots
Teriyaki sauce

519

Saturday

Temp: 96.2
Weight: 192.0

Spike Shotgun

4 jumbo eggs
1 cup egg whites
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
Butter

520

Sunday

Temp: 96.2
Weight: 192.4

Spike Shotgun

Scrambled eggs
Cheddar cheese

3 scoops Metabolic Drive
Kefir
Frozen strawberries
Frozen mango
Frozen papaya

2 mile walk

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