T Nation

Just Wingin' It


#901

Wednesday

Temp: 96.2
Weight: 187.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Leg extensions 7X12 @ 50,70,90,110,130,150,170
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C Smith machine split squats 3X8 per side @ 1 PPS
D Hip abduction machine 3X20 @ 100
E Standing calf raises 3X25 @ 90
F1 Hanging leg raises 2X10
F2 Side bends 2X10 per side @ 45

2 scoop MAG-10

Baked chicken breast
Mixed salad greens
6 small tomatoes
1/2 large avocado
Blue cheese
Olive oil


#902

Thursday

Temp: 96.4
Weight: 178.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Half supinated machine rows 4X15 @ 145
C HS machine high rows 4X10 per side @ 100 lbs per side
D Meadows rows 4X10 per side @ 50
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Wide grip rack pulls 10,10,8,10 @ 135,225,275,225
G Hammer curls 3X10 per side @ 35
H Machine preacher curls 12,10,8,8,8,8 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Power slaw


#903

Friday

Temp: 95.4
Weight: 179.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz broccoli

1 mile walk

Finibar

2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 15,15,12,12,8,8 @ 50,50,60,60,70,70
C CGBP 4X8 @ 135
D Incline cable flies 4X8 @ 45
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 20
G Single arm rope press downs 12,12,12,8,8 @ 40,40,40,30,20
H Feet elevated pushups 2X15

2 scoops MAG-10

Ground bison
Power slaw

2 tablespoons peanut butter


#904

Saturday

Temp: 96.4
Weight: 178.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

FInibar

Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,95,95
B Leg press machine 4X12 @ 100,200,250,300
C DB BSS 4X12 per side @ 35
D Hack squat 3X8 @ 1 PPS - 3 second negatives
E Hip adduction machine 3X20 @ 50
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X10
G2 Cable ab twists 3X10 per side @ 60
H Walking lunges 1X12 per leg @ BW

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Rib eye steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter


#905

A very detailed training and food log chockful of T-Nation’s products. Good on ya!


#906

Thanks. I appreciate it.


#907

Sunday

Temp: 96.2
Weight: 179.2

Spike Shotgun

2 slices sprouted grain toast
1/2 large avocado
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

2 handfuls mixed nuts

Sockeye salmon
Crab cake
Baked sweet potato
Deviled eggs
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil


#908

Monday

Temp: 96.2
Weight: 179.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,15 @ 25,50,75,100,125,75
B 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 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Ground bison
Fiesta slaw

2 tablespoons peanut butter


#909

Tuesday

Temp: 96.2
Weight: 179.2

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,20,15 @ 30,40,50
A2 Face pulls 20,20,15 @ 30,40,50
B Decline bench press 20,20,15,12,10,8,8,20 @ 45,45,95,115,135,155,175,135
C Flat DB press 4X10 @ 65
D Low to high cable flies 10,10,12 @ 20,20,15 lbs per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F Straight bar press downs 3X12 @ 120
G Feet elevated pushups 2X12

2 scoops MAG-10

Ground bison
Fiesta slaw

2 tablespoons peanut butter


#910

Wednesday

Temp: 95.6
Weight: 189.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
Baked sweet potato

Finibar

2 scoops Plazma
Workout:
A Leg extensions 7X12 @ 50,70,90,110,130,150,170
B Squats 4X10 @ 45,95,135,185
C BB reverse lunges 3X6 per side @ 135
D Squat press 4X12 @ 5,5,6,6 PPS
E Hip abduction machine 3X20 @ 100
F Leg press machine calf extensions 3X20 @ 250
F1 Hanging leg raises 3X12
F2 Side bends 3X10 per side @ 45

2 scoop MAG-10

Baked chicken breast
Mixed salad greens
4 small tomatoes
1/2 large avocado
Blue cheese
Olive oil


#911

Thursday

Temp: 95.8
Weight: 180.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

Finibar

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Pronated grip HS machine rows 4X10 @ 3 PPS
C Wide pronated grip pull ups 4X6 @ BW
D Half supinated grip machine rows 4X15 @ 145
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135,155,155
G Hammer curls 3X10 per side @ 35
H Machine preacher curls 6X8 @ 100,100,95,80,65,50

2 scoops MAG-10

Ground bison
Fiesta slaw


#912

Friday

Temp: 96.2
Weight: 181.4

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

1 mile walk

Finibar

2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 15,15,12,12,8,8 @ 50,50,60,60,70,70
C Neutral grip machine press 4X12 @ 140,155,155,155
D HS incline press 12,10,10,10 @ 45,55,55,55 per side
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 20
G Rope press downs 12,12,12,8,8 @ 40,40,40,30,20
H Feet elevated pushups 2X15

2 scoops MAG-10

Ground bison
Fiesta slaw

2 tablespoons peanut butter


#913

Saturday

Temp: 96.5
Weight: 179.6

Spike Shotgun

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

FInibar

Workout:
A Lying leg curls 20,15,12,12,12,10 @ 50,65,80,95,110,65
B Leg press 25,20,15,12,10,30 @ 1,2,3,4,5,3 PPS
C DB BSS 3X12 per side @ 35
D DB RDL 2X10 @ 60
E1 Seated calf raises 3X25 @ 90
E2 Tibialis anterior machine 3X12 @ 60
F Hip adduction machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Cable ab twists 3X10 per side @ 60
H Walking lunges 1X18 per leg @ BW

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Rib eye steak
Mixed salad greens
6 small tomatoes
1/2 large avocado
Olive oil
Butter


#914

Saturday

Temp: 96.2
Weight: 181.6

Spike Shotgun

4 jumbo eggs
1 slice sprouted grain bread
Butter

FInibar

Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,65
B Leg press 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
C DB BSS 3X12 per side @ 35
D DB RDL 2X10 @ 60
E1 Seated calf raises 3X20 @ 90
E2 Tibialis anterior machine 3X20 @ 50
F Hip abduction machine 3X20 @ 100
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X10 per side @ 60
H Walking lunges 1X18 per leg @ BW

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Rib eye steak
Mixed salad greens
6 small tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter


#915

Sunday

Temp: 95.9
Weight: 181.0

Spike Shotgun

Scrambled eggs
2 slices sprouted grain toast
1/2 large avocado
Cheddar cheese

Finibar

Workout:
A1 Band pull aparts 4X30 @ black band
A2 Pec deck flies 4X12 @ 130
B1 DB rows 4X10 @ 85
B2 Flat DB press 4X8 @ 65
C1 Supinated grip chin ups 4X8 @ BW
C2 Medium grip dips 4X12 @ BW
D1 DB shrugs 3X12 @ 100 - 3 second holds
D2 Seated Arnold press 3X10 @ 40
E1 Alternating hammer curls 3X10 per side @ 35
E2 Rope press downs 3X12 @ 80

2 scoops MAG-10

1 scoop Metabolic Drive

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


#916

Friday

Temp: 96.2
Weight: 183.4

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

Finibar

2 scoops Plazma
Workout:
A1 Rope press downs 15,15,12,12,12,12 @ 60,80,100,100,100,100
A2 Palms up alternating curls 4X10 per side @ 30
B1 Close grip dips 4X12 @ BW
B2 EZ bar curls 4X10 @ 60
C1 CGBP 8,8,8,12 @ 135
C2 Alternating hammer curls 4X10 per side @ 35
E Band press downs 1X100 @ black band
F Band curls 1X100 @ black band

2 scoops MAG-10

Chicken breast
Sweet potato
Tomato sauce


#917

Saturday

Temp: 96.1
Weight: 181.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

FInibar

Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,65
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C DB BSS 3X12 per side @ 45
D BB RDL 3X10 @ 135
E Hip abduction machine 3X20 @ 100
F1 Standing calf raises 3X20 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X12 per side @ 60
H Walking lunges 1X18 per leg @ BW

2 scoops MAG-10

Chicken breast
Sweet potato
Tomato sauce

Rib eye steak
Mixed salad greens
5 small tomatoes
1/2 small avocado
Olive oil
Butter


#918

Sunday

Temp: 96.0
Weight: 181.8

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

Yard work

2 scoops MAG-10

2 scoops MAG-10

Sockeye salmon
Mixed salad greens
5 small tomatoes
Small avocado
Olive oil


#919

Monday

Temp: 95.7
Weight: 181.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

Finibar

2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 10,10,10,8 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,7,6,5 @ 135,185,225,275
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Ground bison
Power slaw


#920

Tuesday

Temp: 96.0
Weight: 181.8

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,20,15 @ 30,40,50
A2 Face pulls 20,20,15 @ 30,40,50
B Decline bench press 20,15,12,10,8,8,8 @ 45,45,95,115,135,155,155,155
C Flat DB press 4X8 @ 70
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120
G Feet elevated pushups 2X15

2 scoops MAG-10

Ground bison
Power slaw