T Nation

Just Wingin' It


#921

Wednesday

Temp: 96.0
Weight: 180.8

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 mile walk

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,9 @ 45,95,135,185
C BB reverse lunges 2X6 per side @ 135
D Leg press 3X12 @ 4PPS
E Hip adduction machine 3X25 @ 50
F1 Seated calf raises 3X20 @ 115
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45

2 scoop MAG-10

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


#922

Thursday

Temp: 95.4
Weight: 183.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

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 HS machine high rows 4X8 per side @ 115 per side
D Single arm seated cable rows 4X10 @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135,145,155
G Hammer curls 3X10 per side @ 35
H Machine preacher curls 12,12,10,6,8,12 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Power slaw


#923

Friday

Temp: 96.1
Weight: 182.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 mile walk

Indigo-3G

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 HS incline press 4X10 @ 1 PPS
E Seated DB OHP 3X8 @ 45
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 13,12

2 scoops MAG-10

Ground bison
Power slaw

2 tablespoons peanut butter


#924

Saturday

Temp: 96.0
Weight: 181.2

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

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 Hack squat machine 3X8 @ 1 PPS
D Single leg DB RDL 2X10 per side @ 50
E Hip abduction machine 3X20 @ 120
F1 Seated calf raises 3X20 @ 110
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X12 per side @ 60
H Walking lunges 1X12 per leg @ BW

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Porterhouse steak
Mixed salad greens
3 small tomatoes
1/2 large avocado
Olive oil
Butter


#925

Sunday

Temp: 96.0
Weight: 182.2

Spike Shotgun

2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#926

Monday

Temp: 96.2
Weight: 182.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 scoop Metabolic Drive

Indigo-3G

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 4X10 @ BW
C Half supinated grip machine rows 4X15 @ 145
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 2X30 @ red band
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Ground bison
Red potatoes
Onion
Carrots
Cabbage


#927

Tuesday

Temp: 96.4
Weight: 182.2

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Indigo-3G

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 @ 45,45,95,115,135,155,155
C Flat DB press 4X8 @ 70
D Low to high cable flies 3X12 @ 30
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 60
G Feet elevated pushups 2X15

2 scoops MAG-10

Ground bison
Red potatoes
Onion
Carrots
Cabbage


#928

Wednesday

Temp: 96.1
Weight: 182.6

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Smith machine split squats 8,10,10 per side @ 1 PPS
D Leg press 4X12 @ 4 PPS
E DB RDL 3X10 @ 60
F1 Standing calf raises 3X25 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per leg @ BW

2 scoop MAG-10

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


#929

Thursday

Temp: 96.3
Weight: 182.2

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

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 4X12 per side @ 3 PPS
C HS machine high rows 4X8 per side @ 115,125,125,125 per side
D Close neutral grip seated cable rows 4X12 @ 165
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Seated hammer curls 3X10 per side @ 35
H Machine preacher curls 12,10,8,6,8 @ 100,100,100,80,60

2 scoops MAG-10

Ground bison
Red potatoes
Onion
Carrots
Cabbage


#930

Friday

Temp: 95.8
Weight: 184.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

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 15,15,12,12,10,10 @ 50,50,60,60,70,70
C CGBP 4X8 @ 135
D HS wide incline press 4X10 @ 1 PPS
E BB push press 4X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 2X15

2 scoops MAG-10

Ground bison
Red potatoes
Onion
Carrots
Cabbage


#931

Saturday

Temp: 96.2
Weight: 183.0

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

FInibar

Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B Hack squat machine 7X12 @ 0,1,2,3,2,1,0 PPS
C DB BSS 4X12 per side @ 45
D BB RDL 3X10 @ 135
E Leg extensions 15,15,15+10 @ 150
F1 Seated calf raises 3X20 @ 115
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Cable ab twists 3X12 per side @ 60
H Walking lunges 1X18 per leg @ BW

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Ribeye steak
Mixed salad greens
4 small tomatoes
1/2 large avocado
Olive oil
Butter


#932

Sunday

Temp: 95.4
Weight: 182.4

Spike Shotgun

2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work
2 mile walk

2 handfuls mixed nuts

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


#933

Monday

Temp: 96.0
Weight: 183.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 20,15,12,12,12,12,12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X10 @ BW
C DB rows 4X10 per side @ 90
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 50,50,60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X30 @ red band
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80

2 scoops MAG-10

Ground beef
Kidney beans
Black beans
Onion
Tomatoes


#934

Tuesday

Temp: 96.3
Weight: 182.8

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

2 handfuls mixed nuts

Ground beef
Kidney beans
Black beans
Onion
Tomatoes

2 tablespoons peanut butter


#935

Wednesday

Temp: 96.2
Weight: 182.4

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

Char grilled chicken
Vermicelli

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Smith machine split squats 3X8 per side @ 1 PPS
C Hip adduction machine 3X25 @ 60
D Squat press 20,10 @ 1,2 PPS
E DB RDL 2X8 @ 60
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45

2 scoop MAG-10

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


#936

Thursday

Temp: 96.0
Weight: 184.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

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 @ 115 per side
D1 Single arm seated cable rows 3X10 per side @ 75
D2 Kayak rows 3X8 per side @ 100
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Power clean from hang 3X4 @ 135
G Alternating hammer curls 3X10 per side @ 35
H HS machine preacher curls 4X8 @ 70,70,70,45

2 scoops MAG-10

Ground beef
Kidney beans
Black beans
Onion
Tomatoes


#937

Friday

Temp: 96.4
Weight: 184.4

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

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 20,20,15,15,10,12 @ 50,50,60,60,70,70
C CGBP 4X8 @ 135
D1 Incline DB flies 3X8 @ 35
D2 Incline squeeze press 8,8,6 @ 35
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 15,12

2 scoops MAG-10

Ground beef
Kidney beans
Black beans
Onion
Tomatoes


#938

Saturday

Temp: 96.5
Weight: 183.0

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

1 scoop Metabolic Drive

Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 20,20,20,15 @ 1,2,3,4 PPS
C Goblet squats 3X8 @ 60
D BB RDL 2X8 @ 135
E Single leg leg extensions 3X10 per side @ 70
F1 Seated calf raises 3X20 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X12 per side @ 60
H Walking lunges 1X12 per leg @ BW

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Ribeye steak
Blue cheese cream sauce
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter


#939

Sunday

Temp: 95.6
Weight: 182.4

Spike Shotgun

2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 mile walk

2 handfuls mixed nuts

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


#940

Monday

Temp: 96.0
Weight: 183.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

6 oz baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,12 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X10 @ BW
C DB rows 4X10 per side @ 100
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F KB swings 3X20 @ 50
G Palms up alternating curls 3X10 per side @ 30
H Fat gripz EZ bar curls 3X8 @ 55

2 scoops MAG-10

Ground beef
Spaghetti sauce
Spaghetti squash