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


#1005

Wednesday

Temp: 96.3
Weight: 174.2

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Animal cuts

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated leg curls 5X20 @ 50
B Leg extensions 5X12 @ 70
C Hip adduction machine 4X25 @ 50
D DB reverse lunges 4X6 per side @ 40
E DB RDL 3X10 @ 50
F1 Seated calf raises 3X20 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW

2 scoops MAG-10

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


#1006

Thursday

Temp: 96.2
Weight: 174.2

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:
A Medium neutral grip pull downs 20,15,12,12,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C Wide pronated grip pull ups 4X8 @ BW
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 EZ bar curls 3X8 @ 65

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

2 tablespoons peanut butter


#1007

Friday

Temp: 95.4
Weight: 174.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
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 15,15,12,12,10,10,5 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D DB incline press 4X10 @ 60
E BB push press 8,6,8 @ 95,115,95
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

Baked chicken breast
8 oz cauliflower

2 tablespoons peanut butter


#1008

Saturday

Temp: 96.3
Weight: 172.8

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squat press 5X20 @ 1,2,3,4,5 PPS
C DB BSS 3X12 per side @ 35
D BB RDL 2X10 @ 135
E Leg extensions 3X15 @ 130
F1 Standing calf raises 3X25 @ 90
F2 Standing ankle dorsiflexion 3X50
G Ab wheel rollouts from knees 2X12

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1009

Sunday

Temp: 96.1
Weight: 173.4

Spike Shotgun

2 slices sprouted grain toast
Small avocado
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 mile walk

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


#1010

Monday

Temp: 95.7
Weight: 173.8

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 Close neutral grip seated cable rows 20,15,12,12,12,10,8 @ 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 Trap bar shrugs 3X12 @ 225
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 HS machine preacher curls 10,8,8 @ 70

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1011

Tuesday

Temp: 96.1
Weight: 174.0

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:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B High to low cable flies 12,12,12,10,10 @ 30,40,50,50,50
C HS flat press 4X10 @ 1 PPS
D BB incline press 4X8 @ 135
E Seated Arnold press 3X8 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 60
G Feet elevated pushups 20,18

1 scoop MAG-10

Baked chicken breast
8 oz cauliflower

2 tablespoons peanut butter


#1012

Wednesday

Temp: 96.0
Weight: 172.8

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 4X10 @ 45,95,135,185
C DB reverse lunges 4X6 per side @ 50
D DB RDL 3X10 @ 60
E Hip adduction machine 3X25 @ 60
F1 Seated calf raises 3X20 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Slant board reverse crunches 2X10
G2 Side bends 2X12 per side @ 45

Rib eye steak
Mixed salad greens
4 Campari tomatoes
Avocado
Olive oil
Butter


#1013

Thursday

Temp: 96.0
Weight: 173.2

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:
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 @ 175
C HS machine high row 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 Power clean from hang 3X4 @ 135
G Alternating hammer curls 3X10 per side @ 37.5
H Single arm cable curls 3X10 per side @ 40

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1014

Friday

Temp: 96.6
Weight: 173.6

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 Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D HS incline press 4X11 @ 1 PPS
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Single arm press downs 10,10,10,8,8 per side @ 40,40,40,30,20
H Feet elevated pushups 15,12

Baked chicken breast
8 oz cauliflower

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1015

Saturday

Temp: 96.3
Weight: 174.2

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,8 @ 50,65,80,95,110,125
B Squat press 5X20 @ 1,2,3,4,5 PPS
C DB BSS 4X12 per side @ BW,35,35,35
D BB RDL 3X10 @ 135
E Leg extensions 3X15 @ 150
F1 Standing calf raises 3X25 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 2X8
G2 Cable ab twists 2X10 per side @ 60
H Walking lunges 1X18 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1016

Sunday

Temp: 96.4
Weight: 172.8

Spike Shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work
1 mile walk

2 handfuls mixed nuts

Green grapes

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


#1017

Thursday

Temp: 96.7
Weight: 178.2

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
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 row 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 Lower back extensions 2X12 @ 25
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 10,10,8,5,5,10 @ 100,100,100,80,60,40

Grilled chicken
Salad greens
Rice
Beans

2 tablespoons peanut butter


#1018

Friday

Temp: 96.5
Weight: 175.6

Spike Shotgun

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,10 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D Low to high cable flies 3X10 @ 30
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 12,12,12,10,10 @ 80,80,80,60,40
H Feet elevated pushups 2X15

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1019

Saturday

Temp: 97.2
Weight: 174.4

Spike Shotgun

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

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,10 @ 1,2,3,4 PPS
C DB BSS 3X12 per side @ 45
D DB RDL 2X10 @ 65
E Leg extensions 2X15 @ 150
F1 Seated calf raises 2X20 @ 90
F2 Tibialis anterior machine 2X20 @ 50

2 scoops MAG-10

1 scoop Metabolic Drive
2 handfuls mixed nuts

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


#1020

Sunday

Temp: 96.0
Weight: 174.6

Spike Shotgun

2 slices sprouted grain toast
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
4 Campari tomatoes
1/2 large avocado
Olive oil