T Nation

Just Wingin' It


#1141

Tuesday

Temp: 96.3
Weight: 165.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

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 20,15,12,10,8,8,8,14 @ 45,95,115,135,155,175,185,135
C Pec deck flies 3X10 @ 130
D Banded HS incline press 12,12,10,8,12 @ 0,10,25,35,0 + red band per side
E Seated Arnold press 3X9 @ 45
E1 Wide grip dips 3X12 @ BW
E2 Machine lateral raises 3X12 @ 50
F U bar press downs 3X12 @ 130
G Pushups 18,15

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive
2 tablespoons peanut butter


#1142

Wednesday

Temp: 96.4
Weight: 164.6

Spike shooter

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 5X10 @ 45,95,135,185,225
C Squat press 4X20 @ 5 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X10 @ 60
F1 Seated calf raises 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45

2 scoops MAG-10

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


#1143

Thursday

Temp: 96.3
Weight: 164.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Wide 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 @ 160
C HS high rows 4X8 per side @ 3 PPS
D1 Single arm seated cable rows 3X10 per side @ 75
D2 DB pullovers 3X10 @ 50
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Weighted 45 degree back extensions 2X15 @ 25
G Alternating hammer curls 3X10 per side @ 40
H Machine preacher curls 10,8,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter


#1144

Friday

Temp: 96.3
Weight: 165.2

Brain Candy

1 jumbo egg
1 cup eggs whites
Spinach
Coconut oil

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,21 @ 50,50,60,60,70,70,80,80,55
C Neutral grip machine press 4X12 @ 155
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 3X8 @ 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 @ 30
H Feet elevated pushups 20,18

2 scoops MAG-10

1 scoop Metabolic Drive
2 handfuls mixed nuts

Baked chicken breast
8 oz Cauliflower

2 tablespoons peanut butter


#1145

Sunday

Temp: 96.2
Weight: 165.8

Spike shooter

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

Bone-in ribeye steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Butter

2 tablespoons peanut butter


#1146

Monday

Temp: 96.1
Weight: 165.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

1 scoop Plazma
2 scoops MAG-10
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
B Supinated grip chin ups 4X12 @ 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 3X8 @ 135,185,225
G Palms up Fat Gripz DB curls 3X10 per side @ 30
H EZ bar jettison curls 2X8,8,8 @ 50+red band

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1147

Tuesday

Temp: 96.2
Weight: 166.0

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

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 20,15,12,10,8,8,7,22 @ 45,95,115,135,155,175,185,135
C Flat DB press 8,8,8,12 @ 65
D Banded HS incline press 6,8,10,12,15 @ 45,35,25,10,0 + red band per side
E Seated Arnold press 3X8 @ 45
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @17.5
F V bar press downs 3X12 @ 130
G Pushups 18,15

2 scoops MAG-10

1 scoop Metabolic Drive
2 handfuls mixed nuts

New York strip steak
8 oz broccoli


#1148

Wednesday

Temp: 96.0
Weight: 166.2

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press 4X15 @ 5 PPS
D DB reverse lunges 3X6 per side @ 50
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 20,15,15 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X18 per leg

2 scoops MAG-10

Baked chicken breast
8 oz cauliflower

1 scoop Metabolic Drive


#1149

Thursday

Temp: 96.2
Weight: 167.4

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 Wide 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 @ 160
C HS high rows 4X8 per side @ 3 PPS
D1 Single arm seated cable rows 3X10 per side @ 75
D2 DB pullovers 3X8 @ 55
E Rack pulls below knee 10,10,8,10 @ 135,225,275,225
F Alternating hammer curls 3X10 per side @ 40
G Zotman curls 3X8 per side @ 25

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1150

Friday

Temp: 96.3
Weight: 167.2

Brain Candy

1 jumbo egg
1 cup eggs whites
Spinach
Coconut oil
Sauerkraut

Blue cheese bacon burger
Sweet potato fries

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,24 @ 50,50,60,60,70,70,80,80,55
C Neutral grip machine press 4X12 @ 155
D BB incline press 8,7,8,8 @ 135,135,115,115
E Single arm DB push press 3X6 per side @ 80,45,45
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Rope press downs 12,12,12,8,8 @ 90,90,90,70,50
H Feet elevated pushups 20,16

2 scoops MAG-10

Baked chicken breast
8 oz green beans


#1151

Saturday

Temp: 96.3
Weight: 167.0

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 Leg press 25,20,15,12,10 @ 1,2,3,4,5 PPS
C BB front squats 3X8 @ 135
D1 DB BSS 3X12 per side @ 45
D2 BB hip thrusts 3X12 @ 90
E BB RDL 2X10 @ 135
F Leg extension 2X15 @ 150
G1 Seated calf raises 2X20 @ 90
G2 Tibialis anterior machine 2X20 @ 50
H 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 large avocado
Olive oil
Butter


#1152

Sunday

Temp: 95.9
Weight: 166.0

Spike shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

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

1 scoop Metabolic Drive


#1153

Monday

Temp: 96.3
Weight: 166.8

Brain Candy

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X12 @ BW
C Lying incline DB rows 4X10 @ 60
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 4X8 @ 135,185,225,225
G Palms up Fat Gripz DB curls 3X10 per side @ 30
H HS machine preacher curls 4X8 @ 80,80,70,45

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1154

Tuesday

Temp: 95.8
Weight: 165.0

Brain Candy

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 60,80,100
A2 Standing face pulls 3X20 @ 60,80,100
B Decline BB press 20,15,12,10,8,8,8,18 @ 45,95,115,135,155,175,185,135
C Pec deck flies 4X10 @ 130,130,130,100
D HS incline press 8,8,8,15 @ 70,70,70,45 per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X15 @ 15
F V bar press downs 3X12 @ 130
G Feet elevated pushups 2X20

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1155

Wednesday

Temp: 96.0
Weight: 164.8

Brain Candy

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press 4X12 @ 6 PPS
D Smith machine split squats 4X8 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1156

Thursday

Temp: 95.9
Weight: 164.2

Brain Candy

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Wide 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 @ 160
C HS high rows 4X12 @ 2 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
E Banded hyperextensions 2X25 @ red band
F Alternating hammer curls 3X10 per side @ 40
G Single arm cable curls 4X10 per side @ 40,40,40,30 - facing away from rack

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1157

Friday

Temp: 96.0
Weight: 165.8

Brain Candy

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

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 15,15,12,12,10,10,8,9,30 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 3X8 @ 30
E Seated military press 8,7,8,8,5,8 @ 85,85,85,85,65,45
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Rope press downs 12,12,12,8,8 @ 90,90,90,70,50
H Ladder pushups 18,6,6 and 16,5,5

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

2 scoops Metabolic Drive
2 tablespoons peanut butter


#1158

Saturday

Temp: 96.0
Weight: 164.6

Spike shotgun

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

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+10 @ 50,65,80,95,110,125,95,65
B BB front squats 10,8,8,8,8,8 @ 45,95,115,135,135,135
C Leg press 12,12,12,12,8,8,8 @ 4,4,4,4,3,2,1 PPS
D DB BSS 12,12,12,12,12,10,10 per side @ BW,30,60,60,60,30,BW
E BB RDL 3X10 @ 135
F Leg extensions 3X15 @ 150
G Machine leg press calf extensions 3X20 @ 300
H Ab wheel rollouts from knees 2X12
I BW walking lunges 1X12 per leg

2 scoops Metabolic Drive

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


#1159

Sunday

Temp: 96.1
Weight: 164.0

Spike shotgun

6 jumbo eggs
4 sprouted corn tortillas
4 slices uncured bacon

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

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
12 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil


#1160

Monday

Temp: 96.0
Weight: 166.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6.3 oz grilled fajita chicken
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 4X12 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Kayak rows 3X6 per side @ 100,100,80
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 3X8 @ 135,185,225
G Palms up DB curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 90

2 scoops MAG-10

6.8 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive