T Nation

Just Wingin' It


#1201

Sunday

Temp: 95.6
Weight: 166.2

Spike shotgun

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

Spicy tuna roll
Philadelphia roll

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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

2 tablespoons peanut butter


#1202

Monday

Temp: 95.9
Weight: 166.6

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 20,15,12,10,8,16 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X12 @ BW
C Close neutral grip HS seated rows 12,10,10,10 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 Seated HS shrugs 3X15 @ 2 PPS
E2 Band pull aparts 3X30 @ black band
F Lying incline straight bar curls 3X10 @ 50
G Rope cable curls 3X10 @ 100

2 scoops MAG-10

7 oz grilled chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1203

Tuesday

Temp: 96.0
Weight: 165.4

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:
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 @ 45,95,115,135,155,155,155
C Flat DB press 10,10,10,13 @ 65
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Feet elevated pushups 22,20

2 scoops MAG-10

7 oz grilled chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1204

Wednesday

Temp: 96.2
Weight: 166.8

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz baked chicken breast
8 oz green beans

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

2 tablespoons peanut butter


#1205

Thursday

Temp: 95.4
Weight: 166.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken breast
8 oz green beans

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 Semi supinated lying incline DB rows 4X10 @ 65
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 2X20 @ red band
F Alternating hammer curls 3X10 per side @ 37.5
G1 Behind the back straight bar cable wrist curls 3X15 @ 100
G2 Reverse grip straight bar cable curls 3X8 @ 100,80,80

2 scoops MAG-10

7 oz grilled chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1206

Friday

Temp: 96.0
Weight: 166.2

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:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Flat DB Press 15,15,12,12,10,10,5,20 @ 50,50,60,60,70,70,80,55
C BB incline press 4X10 @ 115
D HS shoulder press 10,8,8,8 @ 1 PPS
E Cable flies 3X12 @ 40
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G1 Cable rope press downs 3X12 @ 90
G2 Cable rope overhead triceps extensions 3X10 @ 60
H Feet elevated pushups 2X20

2 scoops MAG-10

8 oz grilled chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips


#1207

Saturday

Temp: 96.2
Weight: 165.0

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Left leg only
A Single leg lying leg curls 3X12 @ 20,30,40
B Single leg squat press 4X12 @ 1,1,2,2 PPS
C DB BSS 4X12 @ BW,45,45,45
D Single leg DB RDL 4X10 @ BW,35,35,35
E Single leg leg extensions 12,12,10 @ 70
F1 Seated calf raises 3X15 @ 45
F2 Tibialis anterior machine 20,20,15 @ 20
G1 Hanging leg raises 3X12
G2 Side bends 3X10 per side @ 45
H1 Ab wheel rollouts from knees 3X12
H2 Pallof press 3X10 per side @ 60

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1208

Sunday

Temp: 95.7
Weight: 164.6

Spike shotgun

6 jumbo eggs
2 sprouted grain tortillas
Butter

4 slices sprouted grain bread
.7 lb smoked turkey
Vine ripened tomato
Skellig cheese
1/2 large avocado
Mayo

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1209

Monday

Temp: 95.7
Weight: 166.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz broccoli

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Semi supinated grip chin ups 4X12 @ BW
C Meadows rows 4X12 per side @ 50
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 45 degree back extensions 3X12 @ 25
G Palms up fat gripz alternating DB curls 3X10 per side @ 30
H Rope cable curls 10,10,10,8,8 @ 90,90,90,80,70

2 scoops MAG-10

Black bean, kidney bean, and bison chili

1 scoop Metabolic Drive


#1210

Tuesday

Temp: 96.0
Weight: 164.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

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 20,15,12,10,8,8,10,17 @ 45,95,115,135,155,175,185,135
C Flat DB press 4X10 @ 65
D HS sideways incline press 4X8 per side @ 1 PPS
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 60
G Feet elevated pushups 20,18

2 scoops MAG-10

Black bean, kidney bean, and bison chili

1 scoop Metabolic Drive


#1211

Wednesday

Temp: 96.0
Weight: 164.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

2 handfuls mixed nuts

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

2 tablespoons peanut butter


#1212

Thursday

Temp: 95.9
Weight: 164.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

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 Semi supinated machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 75
E Voyeur shrugs 4X12 @ 50 per side
E Banded hyperextensions 2X25 @ red band
F Alternating hammer curls 3X10 per side @ 37.5
G1 Behind the back straight bar cable wrist curls 3X12 @ 120
G2 Reverse grip straight bar cable curls 3X10 @ 80

2 scoops MAG-10

Black bean, kidney bean, and bison chili

1 scoop Metabolic Drive


#1213

Friday

Temp: 96.2
Weight: 164.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,10,10,27 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 32.5
D2 Incline twist press 3X10 @ 32.5
E Plate raises 3X15 @ 25
F1 Medium grip dips 3X12 @ BW
F2 Machine lateral raises 3X10 @ 50
G Cable rope press downs 12,12,12,8,10 @ 90,90,90,70,50
H Feet elevated pushups 25,20

2 scoops MAG-10

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


#1214

Saturday

Temp: 95.7
Weight: 163.0

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 5X20 @ 50
B Hack squat machine 5X12 @ 1 PPS
C DB BSS 3X12 per side @ 30
D BB hip thrusts 3X10 @ 135
E BB RDL 2X10 @ 135
F Leg extensions 2X15 @ 110
G1 Standing calf raises 2X20 @ 90
G2 Standing ankle dorsiflexion 2X60
H1 Ab wheel rollouts from knees 2X12
H2 Pallof press 2X10 per side @ 60

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Rib eye steak
Mixed salad greens
15 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter


#1215

Sunday

Temp: 95.8
Weight: 163.0

Spike shotgun

6 jumbo eggs
2 sprouted grain tortillas
Butter

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

4 bacon wrapped jalapeno poppers

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


#1216

Monday

Temp: 96.0
Weight: 165.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

6.2 oz grilled chicken breast
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Pronated grip bent over BB rows 15,12,10,10,8,8,8 @ 45,95,115,135,155,155,155
B Supinated grip chin ups 4X12 @ 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 45 degree back extensions 3X15 @ 25
G Zottman curls curls 3X10 per side @ 30
H Lying incline EZ bar curls 3X10 @ 55

2 scoops MAG-10

Black bean, kidney bean, and bison chili

1 scoop Metabolic Drive


#1217

Tuesday

Temp: 96.0
Weight: 164.2

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

6.2 oz grilled chicken breast
8 oz green beans

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 20,15,12,10,8,8,9,20 @ 45,95,115,135,155,175,185,135
C Cable flies 3X12 @ 40
D DB incline press 4X10 @ 65
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Feet elevated pushups 20,18

2 scoops MAG-10

Black bean, kidney bean, and bison chili

1 scoop Metabolic Drive


#1218

Wednesday

Temp: 96.1
Weight: 163.2

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1 scoop Metabolic Drive

2 handfuls mixed nuts

7.2 oz grilled fajita steak
8 oz broccoli

2 tablespoons peanut butter


#1219

Thursday

Temp: 96.6
Weight: 162.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

6 oz grilled chicken breast
8 oz Brussels sprouts

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 Semi supinated machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D1 Single arm seated cable rows 3X12 per side @ 75
D2 DB pullovers 3X10 @ 55
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Cross body hammer curls 3X10 per side @ 40
H1 Behind the back straight bar cable wrist curls 3X12 @ 120
H2 Reverse grip straight bar cable curls 3X10 @ 80

2 scoops MAG-10

7 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive


#1220

Friday

Temp: 95.8
Weight: 165.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

6 oz grilled chicken breast
8 oz green beans

1 mile walk

Indigo-3G

Finibar

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 15,15,12,12,10,10,8,7,20 @ 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 3X10 @ 30
E BB push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Cable lateral raises 3X10 per side @ 20
H Cable rope press downs 3X12 @ 90
I Feet elevated pushups 2X20

2 scoops MAG-10

6.7 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive