T Nation

Just Wingin' It


#981

Sunday

Temp: 96.2
Weight: 178.6

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

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


#982

Monday

Temp: 177.8
Weight: 95.7

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 12,12,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Supinated grip chin ups 4X10 @ BW
C Pronated grip HS seated rows 4X12 @ 3 PPS
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 Brussels sprouts


#983

Tuesday

Temp: 95.7
Weight: 177.2

Animal cuts

1 scoop Metabolic Drive

3 sausage egg and cheese tacos

Char grilled chicken
Steamed rice
2 spring rolls

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 20,15,12,10,8,8,8,20 @ 45,45,95,115,135,155,175,185,135
C Flat DB press 4X12 @ 65
D HS incline press 4X12 @ 1 PPS
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

Baked chicken breast
8 oz broccoli


#984

Wednesday

Temp: 96.3
Weight: 178.2

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 mile walk

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


#985

Thursday

Temp: 96.1
Weight: 176.4

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C HS machine high rows 4X8 per side @ 125 per side
D1 Single arm seated cable rows 3X10 per side @ 75
D2 DB pullovers 3X8 @ 60
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 Preacher curl machine 10,10,10,6,6,12 @ 109,109,109,89,69,49

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts


#986

Friday

Temp: 96.4
Weight: 176.4

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
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 @ 40
E Seated DB OHP 3X8 @ 55
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 22.5
G Single arm rope press downs 12,12,12,8,12 per side @ 40,40,40,30,20
H Feet elevated pushups 30,20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli


#987

Saturday

Temp: 96.0
Weight: 176.2

Animal cuts

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

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Beef
Chicken
Tortillas
Guacamole
Queso
Chips
Sour cream
Cheese


#988

Sunday

Temp: 96.8
Weight: 178.6

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
1 scoop Metabolic Drive

7.9 oz grilled chicken
8 oz broccoli


#989

Monday

Temp: 95.4
Weight: 177.6

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X10 @ BW
C Chest supported T bar rows 4X12 @ 90
D1 Wide pronated grip pull downs 3X10 @ 165
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 @ BW
G Fat Gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80

2 scoops MAG-10

6.8 oz grilled fajita steak
8 oz broccoli


#990

Tuesday

Temp: 96.1
Weight: 176.0

Animal cuts

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

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 20,15,12,10,8,8,10,20 @ 45,45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 155
D HS incline press 4X8 @ 70 per side
E Standing Arnold press 3X8 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120
G Feet elevated pushups 2X20

2 scoops MAG-10

7 oz grilled fajita steak
6 oz asparagus


#991

Wednesday

Temp: 96.3
Weight: 175.0

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 mile walk

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter


#992

Thursday

Temp: 95.9
Weight: 174.8

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C HS machine high rows 4X8 per side @ 125 per side
D1 Single arm seated cable rows 3X10 per side @ 75
D2 DB pullovers 3X10 @ 60
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 Single arm cable curls 10,10,8,8 @ 40,40,40,30,20 per side

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter


#993

Friday

Temp: 95.7
Weight: 175.0

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

1 scoop Metabolic Drive
9 pieces Double Dave’s pizza

Animal cuts

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
B High to low cable flies 4X12 @ 50
C CGBP 4X8 @ 145
D DB incline press 4X10 @ 60
E Seated DB OHP 3X6 @ 50
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 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 Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

1 scoop Metabolic Drive


#994

Saturday

Temp: 96.5
Weight: 176.6

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

2 mile walk

1 scoop Metabolic Drive

Ribeye steak
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter


#995

Sunday

Temp: 96.3
Weight: 176.0

Animal cuts

2 scoops MAG-10

2 scoops MAG-10

Animal cuts

2 scoops MAG-10

2 scoops MAG-10

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


#996

Monday

Temp: 95.6
Weight: 176.0

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

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 HS seated row 4X8 per side @ 4 PPS
D Wide pronated grip pull ups 4X8 @ BW
E1 HS machine shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Lower back extensions 2X15 @ BW
G Fat Gripz palms up alternating curls 3X10 per side @ 30
H Single arm rope cable curls 3X10 per side @ 40

2 scoops MAG-10

Grilled chicken breast
8 oz broccoli

2 tablespoons peanut butter


#997

Tuesday

Temp: 95.8
Weight: 174.8

Animal cuts

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

Animal cuts

1 scoop Metabolic Drive

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 20,15,12,10,8,8,8,23 @ 45,45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 155
D Low to high cable flies 3X12 @ 20 per side
E Seated Arnold press 3X12 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F Straight bar press downs 3X12 @ 120
G Feet elevated pushups 2X20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter


#998

Wednesday

Temp: 95.8
Weight: 174.6

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Leg extensions 5X12 @ 70
B Seated leg curls 20,15,15,15,15 @ 50,65,65,65,65
C Front squat grip reverse lunges 4X6 per side @ 45
D DB RDL 3X8 @ 40
E1 Standing calf raises 3X15 @ 90
E2 Standing ankle dorsiflexion 3X50
F1 Hanging leg raises 2X12
F2 Side bends 2X12 per side @ 45
G Walking lunges 1X12 per side @ BW

2 scoops MAG-10

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


#999

Thursday

Temp: 95.9
Weight: 175.8

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C HS machine high rows 4X8 per side @ 125 per side
D1 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 Preacher curls machine 10,10,10,6,6,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter


#1000

Friday

Temp: 96.6
Weight: 175.6

Animal cuts

2 scoops Metabolic Drive
2 scoops Superfood
2 tablespoons milled flax seed
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

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 4X8 @ 145
D DB incline press 4X10 @ 60
E BB push press 3X8 @ 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

5 oz baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter