T Nation

Just Wingin' It


#1061

Saturday

Temp: 96.2
Weight: 171.6

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

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


#1062

Sunday

Temp: 96.3
Weight: 170.8

Spike Shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 handfuls mixed nuts

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


#1063

Monday

Temp: 95.7
Weight: 170.6

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 Chest supported T bar rows 20,15,12,10,6,16 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X10 @ BW
C Neutral grip HS standing rows 4X8 @ 3 PPS
D Wide pronated grip pull ups 8,7,7,7 @ BW
E1 Lying incline DB shrugs 3X12 @ 60
E2 Band pull aparts 3X30 @ black band
F Fat gripz palms up alternating curls 3X10 per side @ 30
G Rope cable curls 12,10,10 @ 90

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1064

Tuesday

Temp: 96.4
Weight: 172.2

Brain Candy

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:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,16 @ 45,95,115,135,155,175,185,135
C HS flat press 4X10 @ 1 PPS
D Pec deck flies 3X10 @ 130
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 @ 60
G Pushups 2X20

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1065

Wednesday

Temp: 96.0
Weight: 171.8

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

2 handfuls mixed nuts

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

1 scoop Metabolic Drive


#1066

Thursday

Temp: 96.0
Weight: 172.2

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 20,15,12,12,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D Meadows rows 4X12 per side @ 50
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 Preacher curl machine 10,10,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1067

Friday

Temp: 96.6
Weight: 171.8

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,20 @ 50,50,60,60,70,70,80,55
C CGBP 4X8 @ 145
D HS incline press 4X8 @ 70 per side
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 @ 90,90,90,70,50
H Feet elevated pushups 18,16

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips


#1068

Saturday

Temp: 96.2
Weight: 169.8

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


#1069

Sunday

Temp: 96.2
Weight: 168.8

Spike Shotgun

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

1 scoop Metabolic Drive

Yard work

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 handfuls mixed nuts

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


#1070

Monday

Temp: 96.6
Weight: 169.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
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 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Weighted back extensions 3X12 @ 25
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 10,10,10,6,8 @ 90,90,90,70,50

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive
2 tablespoons peanut butter


#1071

Tuesday

Temp: 96.1
Weight: 168.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,15 @ 45,95,115,135,155,175,185,135
C DB flat press 4X8 @ 70
D Low to high cable flies 3X12 @ 35
E Seated Arnold press 10,9,12 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Pushups 18,15

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1072

Wednesday

Temp: 96.3
Weight: 168.8

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 4X10 @ 45,95,135,135
C Leg press 4X12 @ 1,2,2,2 PPS
D Smith machine split squats 2X8 per side @ 25 per side
E DB RDL 3X10 @ 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

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

1 scoop Metabolic Drive


#1073

Thursday

Temp: 95.7
Weight: 170.2

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 HS high rows 4X8 per side @ 3 PPS
D HS neutral grip seated rows 4X8 per side @ 4 PPS
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Preacher curl machine 10,10,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive


#1074

Friday

Temp: 95.9
Weight: 170.0

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,20 @ 50,50,60,60,70,70,80,55
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 @ 25
G Single arm rope press downs 3X12 per side @ 40
H Feet elevated pushups 20,15

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1075

Saturday

Temp: 97.1
Weight: 169.2

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squat press 4X10 @ 1,2,3,4 PPS
C1 BSS 3X12 per side @ BW
C2 Hip thrusts 3X12 @ BW
D BB RDL 3X8 @ 135
E Leg extensions 3X15 @ 90
F1 Seated calf raises 2X15 @ 90
F2 Tibialis anterior machine 2X15 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X10 per side @ 60
H Walking lunges 1X12 per side

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1076

Sunday

Temp: 95.8
Weight: 170.4

Spike Shotgun

2 slices sprouted grain toast
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


#1077

Monday

Temp: 96.4
Weight: 170.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Finibar

2 scoops Plazma
Workout:
A Medium 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 DB rows 4X10 per side @ 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 Weighted back extensions 3X12 @ 25
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 10,10,10,6,8 @ 90,90,90,70,50

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive


#1078

Tuesday

Temp: 95.8
Weight: 170.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

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 press 20,15,12,10,8,8,8,22 @ 45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 155
D HS incline press 4X10 @ 1 PPS
E Seated Arnold press 3X10 @ 45
E1 Wide grip dips 12,15,12 @ BW
E2 DB lateral raises 3X15 @ 15
F V bar press downs 3X12 @ 130
G Pushups 20,15

2 scoops MAG-10

Baked chicken breast
8 oz cauliflower

1 scoop Metabolic Drive


#1079

Wednesday

Temp: 96.2
Weight: 170.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,8,8 @ 45,95,135,185,185
C Leg press 4X12 @ 2,3,3,3 PPS
D Front foot elevated smith machine split squats 3X8 per side @ 25 per side
E Single leg DB RDL 3X8 per side @ 60
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
Blue cheese
Olive oil
Butter

1 scoop Metabolic Drive


#1080

Thursday

Temp: 95.8
Weight: 171.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

1 scoop Metabolic Drive
3 piece meat lovers pizza
1 piece pepperoni pizza
12 oz Dr Pepper

1 mile walk

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 Pendlay rows 4X8 @ 135
C HS high rows 4X8 per side @ 3 PPS
D HS neutral grip seated rows 4X10 @ 3 PPS
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Cross body hammer curls 3X10 per side @ 37.5
H Single arm cable curls 3X10 per side @ 40 - facing away from rack

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive