T Nation

Just Wingin' It


#1081

Friday

Temp: 95.8
Weight: 171.8

Spike Shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Assorted sushi
Tuna roll
Miso soup

1 mile walk

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,23 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 DB incline flies 3X8 @ 30
D2 DB twist press 3X8 @ 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 12,12,10,6,8 @ 90,90,90,70,50
H Feet elevated pushups 20,16

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1082

Saturday

Temp: 97.8
Weight: 169.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squat press 10,10,10,10,15 @ 1,2,3,4,5 PPS
C1 BSS 3X12 per side @ 35
C2 Hip thrusts 3X12 @ 90
D BB RDL 2X10 @ 135
E Leg extensions 3X15 @ 110
F1 Seated calf raises 2X15 @ 90
F2 Tibialis anterior machine 2X15 @ 50
G Ab wheel rollouts from knees 3X12
H Walking lunges 1X12 per side

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


#1083

Sunday

Temp: 96.0
Weight: 171.6

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

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

1 scoop Metabolic Drive


#1084

Monday

Temp: 95.5
Weight: 171.2

Brain Candy

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

2 scoops Metabolic Drive

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 Half 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 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 10,8,8 @ 90

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

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1085

Tuesday

Temp: 96.0
Weight: 169.2

Brain Candy

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

2 scoops Metabolic Drive

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 BB press 20,15,12,10,8,8,8 @ 45,95,115,135,155,155,155
C Flat DB press 4X12 @ 60
D HS incline press 7,7,7,11 @ 80,80,80,45 per side
E Seated Arnold press 8,8,9 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F U bar press downs 3X12 @ 130
G Pushups 20,18

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1086

Wednesday

Temp: 96.2
Weight: 168.6

Brain Candy

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

2 scoops Metabolic Drive

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,8 @ 45,95,135,185
C Leg press 4X12 @ 4 PPS
D Smith machine split squats 3X8 per side @ 25 per side
E DB RDL 3X10 @ 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 Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1087

Thursday

Temp: 95.7
Weight: 169.6

Brain Candy

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

2 scoops Metabolic Drive

1 mile walk

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 machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D 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 25,20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Preacher curl machine 12,12,12,6,8,10 @ 100,100,100,80,60,40

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1088

Friday

Temp: 95.7
Weight: 168.8

Spike Shotgun

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

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 15,15,12,12,10,10,8,8,15 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 DB incline flies 3X8 @ 30
D2 DB squeeze press 3X8 @ 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 @ 90,90,90,70,50
H Feet elevated pushups 18,15

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1089

Saturday

Temp: 96.2
Weight: 168.0

Brain Candy

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

1 scoop Metabolic Drive

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 Trap bar deadlifts 4X8 @ 225
D DB BSS 3X12 per side @ 35
E Cable pull through 4X8 @ 120,100,100,100
F Leg extensions 3X15 @ 130
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 20,20,15 @ 50
H1 Ab wheel rollouts from knees 2X12
H2 Cable twists 2X10 per side @ 60
I Walking lunges 1X12 per side

2 scoops Metabolic Drive

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


#1090

Sunday

Temp: 95.5
Weight: 168.4

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

Yard work
2 mile walk

2 scoops MAG-10

2 scoops MAG-10

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


#1091

Monday

Temp: 95.7
Weight: 169.2

Spike shooter

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,12 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X10 @ BW
C Bent over DB rows 4X12 @ 35,40,40,40
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 5X10 @ 135,225,275,225,135
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 Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1092

Tuesday

Temp: 96.0
Weight: 168.8

Spike shooter

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

2 scoops Metabolic Drive

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 Decline BB press 20,15,12,10,8,8,8,15 @ 45,95,115,135,155,175,185,135
C Flat DB press 8,8,8,6 @ 50,60,70,80
D Low to high cable flies 3X10 @ 40
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 @ 130
G Pushups 20,18

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1093

Wednesday

Temp: 95.9
Weight: 167.2

Spike shooter

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
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 Leg press 4X12 @ 4 PPS
D Smith machine split squats 3X8 per side @ 25 per side
E DB RDL 3X10 @ 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 Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1094

Thursday

Temp: 95.9
Weight: 167.2

Spike shooter

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

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 machine rows 4X12 @ 160
C HS high rows 4X12 @ 2 PPS
D1 Single arm seated cable rows 3X10 per side @ 75
D2 DB pullovers 3X10 @ 55
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Alternating hammer curls 3X10 per side @ 37.5
H HS preacher curl machine 4X8 @ 70,70,70,45

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1095

Friday

Temp: 95.7
Weight: 167.8

Spike Shotgun

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,22 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 DB incline flies 8,8,10 @ 30
D2 DB twist press 8,8,10 @ 30
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 25,18

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1096

Saturday

Temp: 96.0
Weight: 167.6

Spike shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed
Sauerkraut

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Leg extensions 8X12 @ 65,80,95,110,125,140,155,170
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Goblet squats 4X8 @ 80
D DB BSS 3X12 per side @ 35
E Lying leg curls 4X12 @ 95
F BB RDL 3X10 @ 135
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X25 per side

2 scoops Metabolic Drive

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


#1097

Sunday

Temp: 95.9
Weight: 167.4

Spike Shotgun

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

2 scoops Metabolic Drive

2 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

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


#1098

Monday

Temp: 96.0
Weight: 167.8

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6.1 oz baked chicken breast
6 oz asparagus

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
B Half 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 Lying incline DB shrugs 3X12 @ 60
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,4,8 @ 135,185,225,275,225
G Fat gripz palms up alternating curls 3X8 per side @ 35
H Rope cable curls 3X10 @ 90

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive


#1099

Tuesday

Temp: 95.7
Weight: 168.4

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6.1 oz baked chicken breast
8 oz Brussels sprouts

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 Flat DB press 4X10 @ 65
D Incline BB 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 @ 130
G Pushups 20,15

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive


#1100

Wednesday

Temp: 96.0
Weight: 168.6

Spike shooter

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz cauliflower

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 4X10 @ 45,95,135,185
C Leg press 4X12 @ 1,2,3,4 PPS
D Smith machine split squats 4X8 per side @ 25 per side
E DB RDL 3X10 @ 60
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Slant board reverse crunches 2X10
G2 Side bends 2X10 per side @ 45

2 scoops MAG-10

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