T Nation

Just Wingin' It


#1161

Tuesday

Temp: 95.6
Weight: 165.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled fajita chicken
8 oz green beans

1 mile walk

1 mile walk

Indigo-3G

Finibar

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 20,15,12,10,8,8,6,20 @ 45,95,115,135,155,175,185,135
C Flat DB press 10,10,10,12 @ 65
D Banded HS incline press 15,12,10,8,20 @ 0,10,20,30,0 + red band per side
E Single arm DB push press 7,6,6 per side @ 50
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X15 @ 15
F Seated overhead DB triceps extensions 3X10 @ 50
G Feet elevated pushups 22,16

2 scoops MAG-10

6 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive


#1162

Wednesday

Temp: 96.0
Weight: 165.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

4.4 oz grilled fajita chicken
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 Wide squat press 4X12 @ 6 PPS
D DB reverse lunges 3X6 per side @ 50
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X20 @ 90
F2 Tibialis anterior machine 20,15,15 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45

2 scoops MAG-10

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

1 scoop Metabolic Drive


#1163

Thursday

Temp: 95.6
Weight: 166.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

4.2 oz grilled fajita chicken
8 oz green beans

1 mile walk

Indigo-3G

Finibar

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 Lying incline DB rows 4X10 @ 60
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
E Hang power cleans 3X4 @ 135
F Alternating hammer curls 3X10 per side @ 40
G Lying incline BB curls 3X8 @ 50

2 scoops MAG-10

6 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive


#1164

Friday

Temp: 96.0
Weight: 165.0

Brain Candy

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 Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,9,23 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D Incline DB press 10,8,8 @ 60
E Seated Arnold press 3X10 @ 40
F1 Cable flies 3X12 @ 40
F2 Cable lateral raises 3X10 per side @ 20
G Single arm rope press downs 3X12 per side @ 40
H Feet elevated pushups 20,16

2 scoops MAG-10

1/2 large homemade pizza


#1165

Saturday

Temp: 96.2
Weight: 166.8

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 Hack squat machine 7X12 @ 0,1,2,3,2,1,0 PPS
C Goblet squats 4X10 @ 80
D1 DB BSS 3X12 per side @ 45
D2 Single leg hip thrusts 3X8 per side @ BW
E Trap bar RDL 3X10 @ 135
F Leg extensions 3X15 @ 150
G1 Standing calf raise machine 20,15,20 @ 120
G2 Standing ankle dorsiflexion 3X50
H Ab wheel rollouts from knees 2X12
I BW walking lunges 1X12 per leg

2 scoops MAG-10

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


#1166

Sunday

Temp: 95.4
Weight: 165.6

Spike shotgun

6 jumbo eggs
4 sprouted corn tortillas

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1167

Monday

Temp: 96.0
Weight: 166.6

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Half supinated grip chin ups 4X12 @ BW
C Pronated grip HS seated rows 4X10 @ 3 PPS
D1 Single arm pull downs 3X8 per side @ 75
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Zottman curls 3X10 per side @ 30
H Cross body rope cable curls 3X8 per side @ 50
I1 Fat gripz BB wrist curls 2X12 @ 90
I2 Reverse wrist curls 2X12 @ 40
I3 DB grippers 2X15 @ 30

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
Blue cheese
Olive oil
Butter


#1168

Tuesday

Temp: 95.8
Weight: 165.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled fajita pork
8 oz Brussels sprouts

1 mile walk

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A1 Seated face pulls with external rotation 3X20 @ 30,40,50
A2 Seated face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,22 @ 45,95,115,135,155,155,155,135
C Flat DB press 10,10,10,13 @ 65
D Sideways HS incline press 4X8 per side @ 1 PPS
E Standing 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 MAG-10

6 oz grilled fajita steak
8 oz broccoli

2 tablespoons peanut butter


#1169

Wednesday

Temp: 95.9
Weight: 166.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled fajita chicken
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

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 Leg press 4X12 @ 4 PPS
D Smith machine split squats 4X10 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X15 @ 125
F2 Tibialis anterior machine 20,20,15 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H BW walking lunges 1X12 per leg

2 scoops MAG-10

7 oz grilled fajita steak
8 oz broccoli

2 tablespoons peanut butter


#1170

Thursday

Temp: 95.9
Weight: 164.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Turkey and Swiss sandwich
1 bag potato chips
Oatmeal raisin cookie

1 mile walk

1 scoop Metabolic Drive
Peanut butter chocolate chip cookie

Indigo-3G

4 scoops MAG-10
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Smith machine rows 4X10 @ 1 PPS
C HS high rows 4X12 @ 2 PPS
D Double single handle seated cable rows 4X10 @ 165
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
E Rack pulls 4X10 @ 135,185,225,275
F Incline hammer curls 12,10,10 @ 25
G Machine preacher curls 12,10,10,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

1/2 large homemade pizza


#1171

Friday

Temp: 96.0
Weight: 169.0

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6.2 oz grilled fajita chicken breast
8 oz Brussels sprouts

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,10 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,10,23 @ 50,50,60,60,70,70,80,80,55
C Neutral grip machine press 4X12 @ 155
D1 Incline DB flies 3X10 @ 30
D2 Incline DB twist press 3X8 @ 30
E BB push press 8,8,10 @ 95
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 20,18

2 scoops MAG-10

7.5 oz grilled fajita steak
8 oz broccoli

2 tablespoons peanut butter


#1172

Saturday

Temp: 96.2
Weight: 165.8

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 20,15,12,12,12,8,8,8+10 @ 50,65,80,95,110,125,95,65
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C Smith machine hip thrusts 4X10 @ 1 PPS
D1 Alternating front squat grip BB reverse lunges 3X8 per side @ 45,95,95
D2 Front squats 8,4,6 @ 45,95,95
E BB RDL 3X8 @ 185
F Leg extensions 3X15 @ 150
G1 Standing calf raise machine 3X20 @ 90
G2 Standing ankle dorsiflexion 3X60
H1 Ab wheel rollouts from knees 2X12
H2 Cable twists 2X12 per side @ 60
I BW walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1173

Sunday

Temp: 95.8
Weight: 165.0

Spike shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work
2 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

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


#1174

Monday

Temp: 96.0
Weight: 166.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X12 @ BW
C Close neutral grop HS seated rows 4X8 per side @ 4 PPS
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 Banded hyperextensions 2X25 @ red band
G Palms up DB curls 3X10 per side @ 30
H Rope cable curls 12,12,12,8,8 @ 90,90,90,70,50

2 scoops MAG-10

7.2 oz grilled fajita pork
8 oz broccoli

1 scoop Metabolic Drive


#1175

Tuesday

Temp: 96.3
Weight: 165.0

Brain Candy

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:
A1 Seated face pulls with external rotation 3X20 @ 30,40,50
A2 Seated 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 DB floor press 4X10 @ 65
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X10 @ 45
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X15 @ 15
F V bar press downs 3X12 @ 60
G Feet elevated pushups 22,18

2 scoops MAG-10

7 oz grilled fajita chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive
2 tablespoons peanut butter


#1176

Wednesday

Temp: 96.5
Weight: 164.8

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

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 Leg press 4X10 @ 5 PPS
D Smith machine split squats 4X10 per side @ 25 per side
E Toes elevated DB RDL 3X11 @ 65
F1 Seated calf raise machine 3X15 @ 90
F2 Tibialis anterior machine 20,15,15 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H BW walking lunges 1X12 per leg

2 scoops MAG-10

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

1 scoop Metabolic Drive


#1177

Thursday

Temp: 96.0
Weight: 166.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

4 scoops MAG-10
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 @ 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
E Banded rack pulls 4X10 @ 135,185,225,275+red bands
F Alternating hammer curls 3X10 per side @ 40
G Straight bar 1.25 cable curls 3X10 @ 80

2 scoops MAG-10

7 oz grilled fajita pork
8 oz broccoli

1 scoop Metabolic Drive


#1178

Friday

Temp: 95.9
Weight: 166.2

Brain Candy

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 Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,10,10,30 @ 50,50,60,60,70,70,80,80,55
C Flat cable flies 3X12 @ 40
D Banded HS incline press 15,12,10,8,20 @ 0,10,20,30,0+red band per side
E BB push press 3X10 @ 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 20,18

2 scoops MAG-10

6 oz grilled fajita chicken breast
8 oz Brussels sprouts
1 cup Jasmin rice

1 scoop Metabolic Drive


#1179

Saturday

Temp: 96.2
Weight: 165.8

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Leg extensions 7X12 @ 70,90,110,130,150,170,190
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C BSS 4X12 per side @ 45
D Smith machine hip thrusts 4X10 @ 1 PPS
E Lying leg curls 3X12 @ 95
F BB RDL 3X10 @ 135
G1 Standing calf raise machine 3X20 @ 90
G2 Standing ankle dorsiflexion 3X60
H1 Ab wheel rollouts from knees 2X12
H2 Pallof press 2X8 per side @ 60
I BW walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1180

Sunday

Temp: 95.8
Weight: 164.8

Spike shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
13 cherry tomatoes
1/2 large avocado
Cheddar cheese
Olive oil