T Nation

Just Wingin' It


#1001

Saturday

Temp: 96.8
Weight: 175.4

Spike Shotgun

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Lying leg curls 5X20 @ 50
B Squat press 5X20 @ 1,2,3,4,5 PPS
C DB BSS 3X12 per side @ BW,35,BW
D BB RDL 2X10 @ 135
E Leg extensions 3X15 @ 90
F1 Seated calf raises 3X20 @ 90
F2 Tibialis anterior machine 20,20,15 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X10 per side @ 60

2 scoops MAG-10

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

Ribeye steak
Mixed salad greens
6 Campari tomatoes
1/2 small avocado
Olive oil
Butter


#1002

Sunday

Temp: 96.3
Weight: 175.8

Spike Shotgun

2 slices sprouted grain toast
Avocado
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work
1 mile walk

Animal cuts

2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
5 Campari tomatoes
Avocado
Olive oil


#1003

Monday

Temp: 95.2
Weight: 174.4

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

Animal cuts

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Close 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 Chest supported T bar rows 4X10 @ 90
D Single arm pull downs 4X8 per side @ 75
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 Single arm rope cable curls 3X10 per side @ 40

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

2 tablespoons peanut butter


#1004

Tuesday

Temp: 96.4
Weight: 173.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
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 20,15,12,10,8,8,8,21 @ 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 V bar press downs 3X12 @ 130
G Feet elevated pushups 20,18

2 scoops MAG-10

Baked chicken breast
8 oz cauliflower

2 tablespoons peanut butter