T Nation

Just Wingin' It


#1221

Saturday

Temp: 95.9
Weight: 162.8

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 20,15,12,12,12,12 @ 50,60,70,80,80,80
B Squat press 6X20 @ 1,2,3,4,4,4 PPS
C DB goblet squats 4X10 @ 80
D BB glute bridges 3X10 @ 135,185,225
E BB RDL 3X10 @ 135
F Leg extensions 2X15 @ 130
G1 Seated calf raises 3X15 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Ab wheel rollouts from knees 2X12
H2 Pallof press 2X10 per side @ 60

2 scoops MAG-10

2 scoops Metabolic Drive

Assorted tuna sushi
Philadelphia roll

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


#1222

Sunday

Temp: 95.9
Weight: 163.2

Spike shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

2 tablespoons peanut butter


#1223

Monday

Temp: 95.6
Weight: 162.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6.2 oz grilled chicken breast
8 oz green beans

Indigo-3G

Finibar

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 Meadows rows 4X10 per side @ 60
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Kayak rows 3X12 per side @ 100
E1 Trap bar shrugs 3X12 @ 225
E2 Band pull aparts 3X30 @ black band
F KB swings 3X20 @ 45
G Palms up fat gripz DB curls 3X10 per side @ 30
H Rope cable curls 5X12 @ 80,80,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1224

Tuesday

Temp:
Weight: 163.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

5.8 oz grilled chicken breast
6 oz asparagus

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 20,15,12,10,8,8,8,22 @ 45,95,115,135,155,175,185,135
C HS flat press 4X10 @ 1 PPS
D Lying incline cable flies 3X12 @ 35
E Seated Arnold press 3X12 @ 40
E 6 ways 3X8 @ 10,10,8
F V bar press downs 3X12 @ 130
G Feet elevated pushups 25,20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1225

Wednesday

Temp: 95.9
Weight: 163.6

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Grilled chicken breast
8 oz Brussels sprouts

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 5X20 @ 50
B Squats 5X10 @ 45,95,135,185,185
C Squat press machine 4X12 @ 5 PPS
D DB reverse lunges 3X6 per side @ 50
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 90
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45

2 scoops MAG-10

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

1 scoop Metabolic Drive


#1226

Thursday

Temp: 95.7
Weight: 165.6

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 20,15,12,12,12,12,10,10 @ 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
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 12,10,10,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive


#1227

Friday

Temp: 96.0
Weight: 162.6

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Barbacoa
White rice
Black beans
Guacamole
Cheese
Sour cream
Pico

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,10,8,22 @ 50,50,60,60,70,70,80,80,55
C Neutral grip machine press 4X12 @ 155
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 3X10 @ 30
E BB push press 10,8,6,4,14 @ 65,95,115,135,95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Single arm rope press downs 12,10,10,8,8,8 per side @ 50,50,50,40,30
H Feet elevated pushups 2X20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips


#1228

Saturday

Temp: 96.0
Weight: 163.8

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,70,70,70
B 3 second negative leg press 15,12,12,12,12 @ 1,2,3,4,4 PPS
C DB goblet squats 4X10 @ 80
D1 DB BSS 3X12 per side @ 45
D2 BB hip thrusts 3X10 @ 135
E Trap bar RDL 3X10 @ 135
F Leg extensions 3X15 @ 130
G1 Seated calf raises 20,20,15 @ 90
G2 Tibialis anterior machine 20,20,15 @ 50
H1 Ab wheel rollouts from knees 2X12
H2 Pallof press 2X10 per side @ 60
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Rib eye steak
Mixed salad greens
14 cherry tomatoes
Small avocado
Blue cheese
Olive oil
Butter


#1229

Sunday

Temp: 95.7
Weight: 164.2

Spike shotgun

2 slices sprouted grain bread
Skellig cheese
Small avocado

2 sprouted grain tortillas
.7 lb smoked turkey
4 slices cheddar cheese
Mayo
Lettuce

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
14 cherry tomatoes
Small avocado
Olive oil

2 tablespoons peanut butter


#1230

Monday

Temp: 95.6
Weight: 165.2

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 20,15,12,10,8,20 @ 25,50,75,100,125,75
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 Snatch grip rack pulls 4X8 @ 135,185,225,275
G Palms up fat gripz DB curls 3X10 per side @ 30
H Rope cable curls 12,12,12,8,10 @ 80,80,80,60,40

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1231

Tuesday

Temp:
Weight: 165.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Turkey club wrap

New York strip steak
Mixed salad greens
14 cherry tomatoes
Small avocado
Blue cheese
Olive oil
Butter


#1232

Wednesday

Temp: 95.7
Weight: 164.4

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

1 scoop Metabolic Drive

1 scoop Metabolic Drive

Thin crust pizza
Assorted appetizers


#1233

Thursday

Temp: 95.7
Weight: 165.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Chicken breast wrap

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,10 @ 75,90,105,120,135,150,165,180
B Supinated grip inverted rows 4X10 @ BW
C Single arm pull downs 4X8 per side @ 75
D Bent over BB rows 4X10 @ 135
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H EZ bar cable curls 3X10 @ 100

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1234

Friday

Temp: 96.0
Weight: 164.8

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 15,15,12,12,10,10,10,10,25 @ 50,50,60,60,70,70,80,80,55
C Pin press 4X8 @ 135
D HS incline press 4X12 @ 1 PPS
E DB push press 7,8,8 @ 50
F 6 ways 3X8 @ 8
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 25,20

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

1 scoop Metabolic Drive


#1235

Saturday

Temp: 96.6
Weight: 163.6

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 Squat press 20,15,12,12,12 @ 1,2,3,4,5 PPS
C DB BSS 3X12 per side @ 45
D Smith machine hip thrusts 3X10 @ 1 PPS
E Single leg DB RDL 3X12 per side @ 50
F Leg extensions 3X15 @ 150
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Decline crunches 2X12 @ 25
H2 Ab wheel rollouts from knees 2X12
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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


#1236

Sunday

Temp: 95.8
Weight: 163.6

Spike shotgun

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

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
14 cherry tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter


#1237

Monday

Temp: 95.8
Weight: 165.0

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

Indigo-3G

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 Medium 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 Rack pulls 4X8 @ 135,225,275,315
G Palms up fat gripz DB curls 3X10 per side @ 30
H Jettison curls 2X8 @ 55 + red band

2 scoops MAG-10

Ground beef
Chickpea pasta
Spaghetti sauce

2 tablespoons peanut butter


#1238

Tuesday

Temp: 96.3
Weight: 163.8

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:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,22 @ 45,95,115,135,155,175,185,135
C Flat DB squeeze press 4X12 @ 50
D Incline smith machine press 4X8 @ 55 per side
E Seated Arnold press 3X10 @ 45
F1 Wide grip dips 3X12 @ BW
F2 DB lateral raises 3X12 @ 17.5
G V bar press downs 3X12 @ 130
H Feet elevated pushups 25,20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter


#1239

Wednesday

Temp: 95.7
Weight: 163.0

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 Lying leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press machine 4X12 @ 5 PPS
D Smith machine split squats 4X8 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X25 @ 90
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45

2 scoops MAG-10

Rib eye strip steak
Mixed salad greens
14 cherry tomatoes
1/2 large avocado
Olive oil
Butter

2 tablespoons peanut butter


#1240

Thursday

Temp: 96.2
Weight: 164.4

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 Wide neutral grip pull downs 20,15,12,12,12,12,10,10 @ 75,90,105,120,135,150,165,180
B Half supinated machine rows 4X12 @ 160
C Wide pronated grip pull ups 4X10 @ BW
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 30,25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H1 Cable wrist curls 3X12 @ 120
H2 Reverse cable curls 3X10 @ 80

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter