T Nation

Just Wingin' It


#941

Tuesday

Temp: 96.2
Weight: 183.6

Spike Shotgun

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:
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 20,15,12,10,8,8,8,18 @ 45,45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 155
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 beef
Spaghetti sauce
Spaghetti squash


#942

Wednesday

Temp: 95.4
Weight: 183.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

4 baked chicken tenders
Broccoli
Cauliflower

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Leg extensions 8X12 @ 65,80,95,110,125,140,155,170
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Hack squat machine 3X10 @ 2 PPS
D Seated leg curls 3X12 @ 80
E1 Standing calf raises 25,20,20 @ 120
E2 Standing ankle dorsiflexion 3X50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45
G Walking lunges 1X12 per leg @ BW

2 scoop MAG-10

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


#943

Thursday

Temp: 96.1
Weight: 183.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8,6 @ 75,90,105,120,135,150,165,180
B Close neutral grip HS seated rows 4X8 per side @ 4 PPS
C HS machine high rows 4X10 per side @ 115 per side
D Supinated grip inverted rows 4X8 @ BW
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Snatch grip rack pulls 3X8 @ 225
G Alternating hammer curls 3X10 per side @ 35
H Machine preacher curls 10,8,8,6,8,12 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground beef
Spaghetti sauce
Spaghetti squash


#944

Friday

Temp: 96.4
Weight: 182.8

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
Broccoli
Cauliflower

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 20,20,15,15,10,10 @ 50,50,60,60,70,70
C CGBP 8,8,8,14 @ 135
D HS incline press 4X12 @ 1 PPS
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 3X10 @ 40
H Feet elevated pushups 2X15

2 scoops MAG-10

Ground beef
Spaghetti sauce
Spaghetti squash


#945

Saturday

Temp: 96.6
Weight: 181.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

1 scoop Metabolic Drive

Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Goblet squats 3X8 @ 80
D BB RDL 3X10 @ 135
E Single leg leg extensions 3X10 per side @ 80
F1 Seated calf raises 3X20 @ 115
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

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


#946

Sunday

Temp: 96.3
Weight: 181.4

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


#947

Monday

Temp: 96.1
Weight: 182.0

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 20,15,12,10,8,15 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X10 @ 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 @ 60
E1 Trap bar shrugs 3X12 @ 225
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
Power slaw

2 tablespoons peanut butter


#948

Tuesday

Temp: 96.2
Weight: 181.6

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Turkey and Swiss sandwich
Potato chips
Apple
Chocolate chip cookie

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

4 scoops MAG-10
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline bench press 20,15,12,10,8,8,8,27 @ 45,45,95,115,135,155,175,185,135
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 Straight bar press downs 3X12 @ 120
G Pushups 20,15

2 scoops MAG-10

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


#949

Wednesday

Temp: 95.9
Weight: 181.6

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

3 baked chicken tenders
6 oz asparagus

1 scoop Metabolic Drive

Indigo-3G

4 scoops MAG-10
Workout:
A Seated leg curls 6X12 @ 50,60,70,90,80,100
B Squats 4X10 @ 45,95,135,185
C Leg press 4X12 @ 5 PPS
D DB RDL 3X10 @ 60
E1 Standing calf raises 3X20 @ 120
E2 Standing ankle dorsiflexion 3X50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45
G Walking lunges 1X18 per leg @ BW

2 scoop MAG-10

Ground bison
Power slaw


#950

Thursday

Temp: 95.4
Weight: 182.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
8 oz green beans

1 scoop Metabolic Drive

Indigo-3G

4 scoops MAG-10
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Half supinated grip machine rows 4X15 @ 145
C HS machine high rows 4X8 per side @ 125 per side
D1 Close neutral grip seated cable rows 3X12 @ 165
D2 DB pullovers 3X8 @ 50
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Rack pulls 10,10,8,10,10 @ 135,225,275,225,135
G Cross body hammer curls 3X10 per side @ 35
H HS machine preacher curls 10,10,10,8 @ 70,70,70,45

2 scoops MAG-10

Ground bison
Power slaw

2 tablespoons peanut butter


#951

Friday

Temp: 95.5
Weight: 182.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

3 baked chicken tenders
8 oz broccoli

1 mile walk

1 scoop Metabolic Drive

4 scoops MAG-10
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 20,20,15,15,10,10 @ 50,50,60,60,70,70
C CGBP 8,8,8,15 @ 135
D1 DB incline flies 3X10 @ 30
D2 DB incline twist press 3X8 @ 30
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
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
Power slaw


#952

Saturday

Temp: 96.3
Weight: 180.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

1 scoop Metabolic Drive

Indigo-3G

Workout:
A Leg extensions 6X12 @ 70,90,110,130,150,170
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C Goblet squats 3X8 @ 80
D BB hip thrusts 3X10 @ 90
E Hip abduction machine 3X25 @ 100
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Cable ab twists 3X12 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
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter


#953

Sunday

Temp: 96.0
Weight: 181.6

Spike Shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 handfuls mixed nuts

1 slice pepperoni pizza
1 fried chicken breast
Chips
Guacamole
Assorted fruit


#954

Monday

Temp: 96.5
Weight: 184.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Wide neutral grip seated cable rows 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Supinated grip chin ups 4X10 @ BW
C Meadows rows 4X10 @ 50
D1 Wide pronated grip pull downs 3X12 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Lower back extensions 2X15
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Yard work

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#955

Tuesday

Temp: 95.8
Weight: 182.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 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 @ 75
D Low to high cable flies 3X12 @ 20 per side
E Seated Arnold press 3X10 @ 45
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

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


#956

Wednesday

Temp: 96.4
Weight: 182.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz broccoli

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,90,80,100
B Squats 4X10 @ 45,95,135,185
C Leg press 4X12 @ 5 PPS
D DB RDL 3X10 @ 60
E1 Standing calf raises 3X20 @ 120
E2 Standing ankle dorsiflexion 3X50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45

2 scoop MAG-10

Ground bison
Multi grain pasta
Spaghetti sauce


#957

Thursday

Temp: 95.9
Weight: 183.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

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 grip machine rows 4X12 @ 160
C HS machine high rows 4X10 per side @ 115 per side
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Snatch grip rack pulls 3X10 @ 225
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 12,10,10,8,8,12 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Multi grain pasta
Spaghetti sauce


#958

Friday

Temp: 95.9
Weight: 183.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

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 20,20,15,15,10,10 @ 50,50,60,60,70,70
C CGBP 8,8,8,17 @ 135
D HS machine incline press 4X12 @ 50
E Bradford press 1X8 @ 65 - Nope
F BB push press 3X8 @ 95
G1 Medium grip dips 3X12 @ BW
G2 Lean away lateral raises 3X10 per side @ 22.5
H Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
I Feet elevated pushups 2X15

2 scoops MAG-10

Ground bison
Multi grain pasta
Spaghetti sauce


#959

Saturday

Temp: 96.0
Weight: 181.2

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Ground bison
Multi grain pasta
Spaghetti sauce

1 scoop Metabolic Drive

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


#960

Sunday

Temp: 96.2
Weight: 183.0

Spike Shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1 mile walk

2 handfuls mixed nuts

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