T Nation

Just Wingin' It


#1021

Monday

Temp: 96.0
Weight: 175.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

Indigo-3G

Finibar

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 10,10,8 @ 165
D2 Kayak rows 6,6,5 per side @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,3 @ 135,185,225,275
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Ground bison
Broccoli

1 scoop Metabolic Drive


#1022

Tuesday

Temp: 95.6
Weight: 177.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB bench press 20,15,12,10,8,8,6,12 @ 45,95,115,135,155,175,185,135
C Flat DB press 4X8 @ 65
D HS incline press 4X10 @ 1 PPS
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 2X15

2 scoops MAG-10

Ground bison
Broccoli

1 scoop Metabolic Drive


#1023

Wednesday

Temp: 96.2
Weight: 175.2

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 3X10 @ 45,95,135
C Squat press 4X12 @ 4,5,6,6 PPS
D Smith machine RDL 3X10 @ 1 PPS
E Hip adduction machine 3X20 @ 10,30,50
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45

2 scoops MAG-10

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

1 scoop Metabolic Drive


#1024

Thursday

Temp: 95.8
Weight: 175.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

1 mile walk

Indigo-3G

Finibar

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 Neutral grip HS seated row 4X8 per side @ 4 PPS
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 Banded hyperextensions 2X25 @ red band
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

2 scoops MAG-10

Ground bison
Broccoli

1 scoop Metabolic Drive


#1025

Friday

Temp: 96.2
Weight: 177.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

Indigo-3G

Finibar

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 15,15,12,12,10,10,9 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D Low to high cable flies 3X10 @ 20 per side
E Seated military press 10,10,8 @ 65,75,85
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 MAG-10

Ground bison
Broccoli

1 scoop Metabolic Drive


#1026

Saturday

Temp: 95.9
Weight: 175.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Philadelphia roll
Spicy tuna roll

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


#1027

Sunday

Temp: 96.6
Weight: 174.2

Spike Shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work

2 handfuls mixed nuts

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


#1028

Monday

Temp: 95.2
Weight: 173.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

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 4X10 @ 90
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Rack pulls 10,10,8,6,10 @ 135,225,275,315,225
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive


#1029

Tuesday

Temp: 96.6
Weight: 173.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB bench press 20,15,12,10,8,8 @ 45,95,115,135,155,155
C Neutral grip machine press 4X12 @ 155
D BB incline press 3X6 @ 135
E Seated Arnold press 3X8 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F Wavy bar press downs 3X12 @ 120,130,130
G Feet elevated pushups 2X15

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1030

Wednesday

Temp: 95.8
Weight: 173.2

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

2 handfuls mixed nuts

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


#1031

Thursday

Temp: 95.9
Weight: 173.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

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 DB rows 4X10 per side @ 90
C HS machine high row 4X8 per side @ 3 PPS
D1 Half supinated grip machine row 4X12 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 10,8,8,4,6,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive


#1032

Friday

Temp: 96.3
Weight: 173.8

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

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 15,15,12,12,10,10,7 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D Low to high cable flies 3X12 @ 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 MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1033

Saturday

Temp: 96.8
Weight: 172.8

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

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


#1034

Sunday

Temp: 96.7
Weight: 173.0

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

2 tablespoons peanut butter


#1035

Monday

Temp: 96.5
Weight: 173.4

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 20,15,12,12,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Supinated grip chin ups 4X10 @ BW
C Meadows rows 4X12 per side @ 50
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,4 @ 135,185,225,275
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80

1 scoop Metabolic Drive

2 scoops MAG-10

Baked chicken breast
8 oz Cauliflower

1 scoop Metabolic Drive


#1036

Tuesday

Temp: 96.0
Weight: 173.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB bench press 20,15,12,10,8,8,8,15 @ 45,95,115,135,155,175,185,135
C Pec deck flies 4X10 @ 130
D HS high incline press 4X8 @ 1 PPS
E DB push press 3X8 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 120,130,140
G Feet elevated pushups 2X15

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1037

Wednesday

Temp: 96.3
Weight: 173.8

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

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

1 scoop Metabolic Drive


#1038

Thursday

Temp: 95.9
Weight: 173.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

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 Half supinated grip machine rows 4X12 @ 160
C Single arm pull downs 4X8 per side @ 75
D Pronated grip seated HS row 4X10 @ 3 PPS
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Single arm machine preacher curls 7,6,8,8 per side @ 40,35,30,25

2 scoops MAG-10

Baked chicken breast
8 oz cauliflower

1 scoop Metabolic Drive


#1039

Friday

Temp: 96.2
Weight: 174.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

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
D1 Incline DB flies 3X8 @ 35
D2 Incline twist press 3X8 @ 35
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 MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1040

Saturday

Temp: 96.4
Weight: 172.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Spicy tuna roll
Philadelphia roll

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