T Nation

Just Wingin' It


#961

Monday

Temp: 95.7
Weight: 183.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A BB bent over rows 10,10,10,10,6,12 @ 45,95,135,155,185,135
B Half supinated grip chin ups 4X10 @ BW
C Close neutral grip HS seated rows 4X10 per side @ 4 PPS
D1 Wide pronated grip pull downs 3X8 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Fat Gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Ground beef
Power slaw

2 tablespoons peanut butter


#962

Tuesday

Temp: 95.9
Weight: 181.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

4 baked chicken tenders
8 oz Brussels sprouts

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 20,20,15 @ 60,80,100
A2 Standing face pulls 20,20,15 @ 60,80,100
B Decline bench press 20,15,12,10,8,8,8,22 @ 45,45,95,115,135,155,175,185,135
C Flat DB press 4X8 @ 75
D Incline BB press 4X8 @ 135
E Standing Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120,130,140
G Feet elevated pushups 2X20

2 scoops MAG-10

Ground beef
Power slaw

2 tablespoons peanut butter


#963

Wednesday

Temp: 96.1
Weight: 181.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Leg extensions 8X12 @ 50,65,80,95,110,125,140,155
B Squats 3X10 @ 45,95,135
C Front squat grip reverse lunges 3X6 per side @ 45,95,95
D Squat press 4X12 @ 4,5,5,5 PPS
E1 Seated calf raises 3X20 @ 90
E2 Tibialis anterior machine 3X20 @ 50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45
G Walking lunges 1X12 per leg

2 scoop MAG-10

5 baked chicken tenders
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil


#964

Thursday

Temp: 95.7
Weight: 181.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

4 baked chicken tenders
6 oz asparagus

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 @ 2 PPS
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 Alternating hammer curls 3X10 per side @ 37.5
G HS machine preacher curls 4X8 @ 70,70,70,45

2 scoops MAG-10

Ground beef
Power slaw


#965

Friday

Temp: 95.6
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 20,20,15,15,9,9 @ 50,50,60,60,70,70
C CGBP 4X8 @ 145
D Low to high cable flies 4X12 @ 30
E Seated military press 10,10,8,8,7 @ 45,65,75,85,95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 3X12 @ 40
H Feet elevated pushups 2X15

2 scoops MAG-10

Ground beef
Power slaw

2 tablespoons peanut butter


#966

Saturday

Temp: 96.6
Weight: 180.8

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Blueberry Kefir

2 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

Green grapes


#967

Sunday

Temp: 96.3
Weight: 182.0

Spike Shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work

Green grapes

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


#968

Monday

Temp: 96.0
Weight: 181.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X8 @ BW
C Chest supported T bar rows 4X10 @ 90
D1 Wide pronated grip pull downs 3X8 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 30,25 @ red band
G Fat Gripz palms up alternating curls 3X10 per side @ 30
H EZ bar curls 3X8 @ 60

2 scoops MAG-10

Ground bison
Spaghetti sauce
Zucchini “noodles”


#969

Tuesday

Temp: 96.0
Weight: 182.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

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 20,15,12,10,8,8,8,20 @ 45,45,95,115,135,155,175,185,135
C Flat DB press 4X8 @ 75
D Low to high cable flies 3X12 @ 40
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

Ground bison
Spaghetti sauce
Zucchini “noodles”


#970

Wednesday

Temp:
Weight:

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 handfuls mixed nuts
Cheddar cheese

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


#971

Thursday

Temp:
Weight:

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz broccoli

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
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 Lower back extensions 3X12 @ 25
G Alternating hammer curls 3X10 per side @ 37.5
H HS machine preacher curls 8,8,8,12@ 70,70,70,45

2 scoops MAG-10

Ground bison
Spaghetti sauce
Zucchini “noodles”


#972

Friday

Temp:
Weight:

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
B High to low cable flies 4X12 @ 45
C Neutral grip machine press 4X12 @ 155
D HS incline press 4X8 @ 70 per side
E Seated DB OHP 3X10 @ 50
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,10,12 @ 80,80,80,60,40

2 scoops MAG-10

Ground bison
Spaghetti sauce
Zucchini “noodles”

2 tablespoons peanut butter


#973

Saturday

Temp:
Weight:

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Blueberry Kefir

1 scoop Metabolic Drive
2 handfuls mixed nuts

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


#974

Sunday

Temp:
Weight:

Spike Shotgun

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

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

2 handfuls mixed nuts

Ahi tuna steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil


#975

Monday

Temp:
Weight:

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X10 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 Seated HS machine shrugs 3X12 @ 2 PPS
E2 Band pull aparts 3X30 @ black band
F Fat Gripz palms up alternating curls 3X10 per side @ 30
G Rope cable curls 3X12 @ 80

2 scoops MAG-10

Baked chicken breast
8 oz broccoli


#976

Tuesday

Temp: 95.4
Weight: 180.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

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 20,15,12,10,8,8,8,20 @ 45,45,95,115,135,155,175,185,135
C Pec deck flies 4X10 @ 130
D Wide HS incline press 4X10 @ 1 PPS
E Seated Arnold press 3X10 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120,130,140

2 scoops MAG-10

Baked chicken breast
8 oz broccoli


#977

Wednesday

Temp: 96.7
Weight: 179.8

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

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


#978

Thursday

Temp: 95.7
Weight: 179.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

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 Chest supported T bar rows 4X10 @ 90
E1 Lying incline DB shrugs 3X10 @ 70 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Alternating hammer curls 3X10 per side @ 37.5
G DB preacher curls 3X8 per side @ 25

2 scoops MAG-10

Baked chicken breast
8 oz broccoli


#979

Friday

Temp: 95.9
Weight: 180.2

Brain Candy

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 20,20,15,15,12,10 @ 50,50,60,60,70,70
C CGBP 4X8 @ 145
D Low to high cable flies 3X12 @ 20 per sode
E Seated DB OHP 3X8 @ 55
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,8,12 @ 80,80,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter


#980

Saturday

Temp: 96.2
Weight: 177.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

2 mile walk

2 handfuls mixed nuts

1 scoop Metabolic Drive

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