T Nation

Just Wingin' It


#1181

Monday

Temp: 96.3
Weight: 165.2

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Chicken taco
Beef fajita taco
Potato, egg, and brisket taco
Chips
Queso

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


#1182

Tuesday

Temp: 96.0
Weight: 166.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz green beans

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 20,15,12,10,8,8,8,20 @ 45,95,115,135,155,175,185,135
C Flat DB press 10,10,10,13 @ 65
D Low to high cable flies 3X12 @ 20 per side
E Seated Arnold press 3X12 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Feet elevated pushups 2X20

2 scoops MAG-10

7 oz grilled fajita steak
8 oz broccoli
1 cup Jasmin rice

2 tablespoons peanut butter


#1183

Wednesday

Temp: 96.0
Weight: 165.4

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz Brussels sprouts

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 5X10 @ 45,95,135,185,225
C Hack squat machine 4X12 @ 2 PPS
D Smith machine split squats 4X10 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 20,15,20 @ 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

7 oz grilled fajita steak
8 oz broccoli
1 cup Jasmin rice

1 scoop Metabolic Drive


#1184

Thursday

Temp: 96.2
Weight: 166.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz green beans

Indigo-3G

Finibar

4 scoops MAG-10
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,10 @ 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 2X35 @ red band
F Alternating hammer curls 3X10 per side @ 40
G HS machine preacher curls 10,10,10,8 @ 70,70,70,45

2 scoops MAG-10

7 oz grilled fajita steak
8 oz cauliflower
1 cup Jasmin rice

1 scoop Metabolic Drive


#1185

Friday

Temp: 95.6
Weight: 165.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz Brussels sprouts

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 15,15,12,12,10,10,10,6,25 @ 50,50,60,60,70,70,80,90,55
C Flat smith machine press 4X10 @ 55 per side
D Incline cable flies 3X12 @ 40
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 2X20

2 scoops MAG-10

7 oz baked chicken breast
8 oz cauliflower
Jasmin rice

1 scoop Metabolic Drive


#1186

Saturday

Temp: 96.1
Weight: 165.0

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 20,15,12,12,12,8,8,8+12 @ 50,65,80,95,110,125,95,65
B Leg press 25,20,15,12,10,8,35 @ 1,2,3,4,5,6,3 PPS
C Goblet squats 4X10 @ 80
D BB reverse lunges 3X10 per side @ 95
E Single leg smith machine hip thrusts 3X6 per side @ 25 per side
F BB RDL 2X12 @ 135
G Leg extensions 2X15 @ 150
H1 Standing calf raise machine 2X30 @ 90
H2 Standing ankle dorsiflexion 2X60
I1 Ab wheel rollouts from knees 2X12
I2 Pallof press 2X8 per side @ 60

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
Blue cheese
Olive oil
Butter


#1187

Sunday

Temp: 95.8
Weight: 164.4

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
5 Campari tomatoes
1/2 large avocado
Olive oil


#1188

Monday

Temp: 96.4
Weight: 164.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz green beans

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 4X12 @ BW
C Close neutral grip HS seated rows 4X10 @ 3 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 Deadlifts 8,8,8,4,1 @ 135,185,225,275,315
G Fat gripz palms up DB curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 90

2 scoops MAG-10

7 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive


#1189

Tuesday

Temp: 96.0
Weight: 165.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 fish tacos
Refried beans
Mexican rice

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 20,15,12,10,8,8,8,21 @ 45,95,115,135,155,175,185,135
C Pec deck flies 3X12 @ 130
D DB incline press 4X10 @ 60
E Seated DB overhead press 3X10 @ 45
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Feet elevated pushups 2X20

2 scoops MAG-10

7 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive


#1190

Wednesday

Temp: 96.0
Weight: 165.4

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
6 oz asparagus

1 mile walk

Indigo-3G

Finibar

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 machine 4X12 @ 6 PPS
D Smith machine split squats 4X10 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X20 @ 90
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
5 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter

1 scoop Metabolic Drive


#1191

Thursday

Temp: 96.1
Weight: 166.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz Brussels sprouts

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 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 hyperextensions 2X25 @ red band
F Cross body hammer curls 3X10 per side @ 35
G EZ bar reverse curls 3X8 @ 55

2 scoops MAG-10

7 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive


#1192

Friday

Temp: 96.2
Weight: 166.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
6 oz asparagus

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Single arm cable reverse flies 4X10 per side @ 20
B Neutral grip machine press 9X12 @ 65,80,95,110,125,140,155,170,185
C Flat smith machine press 12,12,10,10 @ 55 per side
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 8,8,10 @ 30
E Single arm DB push press 3X8 per side @ 45
F1 Dip machine 3X12 @ 225,240,255
F2 Machine lateral raises 3X10 @ 80
G Rope press downs 3X12 @ 90
H Ladder pushups 20,8,8 and 20,8,8

2 scoops MAG-10

Bacon mushroom balsamic chicken
Mixed salad greens
1/2 large avocado
Olive oil

1 scoop Metabolic Drive


#1193

Saturday

Temp: 96.2
Weight: 164.4

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 Leg press 25,20,15,12,10,8,25 @ 1,2,3,4,5,6,3 PPS
C BSS 4X12 per side @ 45,45,45,35
D BB hip thrusts 3X10 @ 135
E Trap bar RDL 3X10 @ 135
F1 Single leg leg extensions 3X10 per side @ 70
F2 Leg extensions 3X10 @ 70
G1 Standing calf raise machine 30,30,25 @ 90
G2 Standing ankle dorsiflexion 3X60
H Ab wheel rollouts from knees 3X15

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1194

Sunday

Temp: 96.5
Weight: 164.8

Spike shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

2 tablespoons peanut butter


#1195

Monday

Temp: 95.9
Weight: 166.2

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 7X12 @ 75,90,105,120,135,150,165
B Half supinated grip chin ups 4X12 @ BW
C Meadows rows 4X10 per side @ 50
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Kayak rows 3X6 per side @ 100
E1 Seated HS shrugs 3X15 @ 2 PPS
E2 Band pull aparts 3X30 @ black band
F Banded good mornings 2X20 @ orange band
G Fat gripz palms up DB curls 3X10 per side @ 30
H Single arm cross body rope cable curls 4X10 per side @ 50,40,40,30

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Ground bison
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1196

Tuesday

Temp: 95.9
Weight: 166.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Grilled chicken breast
8 oz broccoli

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 20,15,12,10,8,8,9,22 @ 45,95,115,135,155,175,185,135
C Flat DB press 4X10 @ 65
D HS incline press 4X12 @ 1 PPS
E Standing Arnold press 3X8 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X15 @ 15
F Wavy press downs 3X12 @ 130
G Feet elevated pushups 20,18

2 scoops MAG-10

Ground bison
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1197

Wednesday

Temp: 96.0
Weight: 166.4

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

2 handfuls mixed nuts

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

1 scoop Metabolic Drive


#1198

Thursday

Temp: 95.8
Weight: 165.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
6 oz asparagus

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 @ 65
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 2X20 @ red band
F Alternating hammer curls 3X10 per side @ 37.5
G Machine preacher curls 12,10,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1199

Friday

Temp: 96.3
Weight: 165.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6.3 oz baked chicken breast
8 oz broccoli

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Cable reverse flies 5X12 @ 5,7.5,10,10,10 per side
B Decline DB Press 15,15,12,12,10,10,10,11,26 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D Supinated grip low to high cable press 8,10,10,10 @ 60,40,40,40
E Seated BB military press 8,8,8,6,6 @ 85,85,85,65,45
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Reverse grip single handle press downs 3X10 per side @ 40
H Feet elevated pushups 2X20

2 scoops MAG-10

Ground bison
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1200

Saturday

Temp: 96.0
Weight: 166.4

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Slant board reverse crunches 3X10
A2 Side bends 3X10 per side @ 45
B1 Ab wheel rollouts from knees 3X12
B2 Pallof press 3X10 per side @ 60
C1 Robe cable press downs 6X15 @ 40,60,80,80,80
C2 Fat gripz palms up alternating curls 12,12,10,10 per side @ 30
D1 Close grip dips 4X15 @ BW
D2 EZ bar curls 4X10 @ 65
E1 Lying DB triceps extensions 4X10 @ 25
E2 Cross body hammer curls 4X12 per side @ 25
F Band press downs 1X100 @ black band
G Band curls 1X100 @ black band

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
Blue cheese
Olive oil
Butter

1 scoop Metabolic Drive