T Nation

Just Wingin' It

Friday

Temp: 96.6
Weight: 163.8

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:
Shoulder warmup
A Cable reverse flies 20,15,12,10,10,10 @ 2.5,5,7.5,10,10,10 per side
B Decline DB Press 15,15,12,12,10,10,10,10,24 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 135
D Banded HS incline press 15,12,10,8,8,8,5,8 @ 0,10,20,30,30,20,10,0 + red band per side
E BB push press 10,8,8,4,12 @ 65,95,115,135,95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 @ 20
G Rope press downs 3X12 @ 80
H Feet elevated pushups 20,18

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

Saturday

Temp: 96.5
Weight: 163.6

Spike shotgun

1 jumbo egg
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

1 scoop Metabolic Drive

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 Reverse band squats 10,10,10,10,4 @ 135,185,225,275,315 + orange bands
C Leg press 4X12 @ 4 PPS
D BB reverse lunges 3X6 per side @ 95
E Single leg BB RDL 3X6 per side @ 95
F Leg extensions 3X15 @ 140
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Ab wheel rollouts from knees 3X12
H2 Cable twists 3X12 per side @ 60
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive

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

Sunday

Temp: 96.4
Weight: 163.2

Spike shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

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

2 tablespoons peanut butter

Monday

Temp: 95.7
Weight: 163.8

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 Chest supported T bar rows 20,15,12,10,7,15 @ 25,50,75,100,125,75
B Half 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 8,8,8,6 @ 135,185,225,275
G Palms up fat gripz DB curls 3X10 per side @ 30
H HS preacher curl machine 10,8,8,8 @ 70,70,70,45

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

Tuesday

Temp: 95.8
Weight: 164.4

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 Standing face pulls with external rotation 3X20 @ 60,80,100
A2 Standing face pulls 3X20 @ 60,80,100
B Decline BB press 20,15,12,10,8,8,8,21 @ 45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 155
D Low to high cable flies 3X10 @ 20 per side
E Seated DB overhead press 3X10 @ 50
F1 Wide grip dips 3X12 @ BW
F2 DB lateral raises 3X12 @ 17.5
G V bar press downs 3X12 @ 60
H Feet elevated pushups 2X20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

Wednesday

Temp: 96.0
Weight: 162.8

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:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Hack squat machine 4X12 @ 2 PPS
D DB reverse lunges 3X6 per side @ 50
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

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

Thursday

Temp: 96.0
Weight: 163.6

Brain Candy

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,10 @ 75,90,105,120,135,150,165,180
B Semi supinated lying incline DB rows 4X10 @ 60
C HS machine high rows 4X12 @ 2 PPS
D1 Single arm seated cable rows 3X12 per side @ 75
D2 DB pullovers 3X10 @ 50
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 155
G Incline hammer curls 3X10 @ 25
H1 Cable wrist curls 3X12 @ 120
H2 Straight bar cable curls 10,10,10,8,8 @ 80,80,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

Friday

Temp: 96.1
Weight: 164.0

Spike shotgun

2 scoops Metabolic Drive
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 15,15,12,12,10,10,8,8,25 @ 50,50,60,60,70,70,80,80,55
C CGBP 8,8,8,14 @ 135
D Incline cable flies 10,10,8,8 @ 45,40,40,40
E BB push press 10,8,10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 @ 20
G Single arm rope press downs 3X12 per side @ 20
H Ladder pushups 20,8,8;15,5,5

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips

Saturday

Temp: 96.5
Weight: 163.2

Spike shotgun

1 jumbo egg
2 scoops Metabolic Drive
2 tablespoons milled flax seed
Sauerkraut

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,35 @ 1,2,3,4,5,3 PPS
C Goblet squats 4X10 @ 80
D1 DB BSS 3X12 per side @ 45
D2 BB hip thrusts 3X10 @ 135
E BB RDL 3X8 @ 185
F Leg extensions 3X15 @ 150
G Smith machine calf raises 3X12 @ 2 PPS
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive

2 handfuls mixed nuts

Ribeye steak
Mixed salad greens
15 cherry tomatoes
1/2 large avocado
Olive oil
Butter

Sunday

Temp: 95.6
Weight: 163.0

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
Olive oil

Monday

Temp: 95.9
Weight: 163.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

1 mile walk

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 Wide 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 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 @ 90,90,90,70,50

2 scoops MAG-10

7 oz baked cod
8 oz broccoli

1 scoop Metabolic Drive

Tuesday

Temp: 95.7
Weight: 163.4

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 20,15,12,10,8,8,6,16 @ 45,95,115,135,155,175,195,135
C Flat DB press 10,10,10,9 @ 65
D Low to high cable flies 3X12 @ 30
E Seated Arnold press 3X10 @ 45
F1 Wide grip dips 3X12 @ BW
F2 DB front raises with band 8,10,10 @ 15,10,10 + short red band
G V bar press downs 3X12 @ 130
H Feet elevated pushups 20,18

2 scoops MAG-10

7 oz baked cod
8 oz broccoli

1 scoop Metabolic Drive

Wednesday

Temp: 96.4
Weight: 163.4

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

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 4X12 @ 6 PPS
D Smith machine split squats 4X8 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X20 @ 90
F2 Tibialis anterior machine 20,20,16 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45

2 scoops MAG-10

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

Thursday

Temp: 96.0
Weight: 162.8

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:
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 machine 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
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H Machine preacher curls 10,10,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

7 oz baked cod
8 oz broccoli

1 scoop Metabolic Drive

Friday

Temp: 96.6
Weight: 162.8

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Char grilled chicken
Steamed rice

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,10,10,26 @ 50,50,60,60,70,70,80,80,55
C Pec deck flies 3X12 @ 130
D Incline BB press 7,6,6,6 @ 135
E Single arm DB push press 3X8 per side @ 45
F1 Medium grip dips 3X12 @ BW
F2 DB lateral raises 3X15 @ 10
G Rope press downs 3X12 @ 80
H Ladder pushups 18,8,8;15,6,6
2 scoops MAG-10

7 oz baked cod
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips

Saturday

Temp: 96.3
Weight: 163.2

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,30 @ 1,2,3,4,5,3 PPS
C1 Seated hip abduction machine 3X20 @ 100
C2 Seated hip adduction machine 3X20 @ 50
D1 DB BSS 3X12 per side @ 45
D2 Smith machine hip thrusts 3X10 @ 1 PPS
E BB RDL 3X10 @ 135
F Leg extensions 3X15 @ 150
G1 Standing machine calf raises 3X20 @ 90
G2 Standing ankle dorsiflexion 3X60
H Ab wheel rollouts from knees 3X12
I 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
Olive oil
Butter

Sunday

Temp: 96.0
Weight: 163.8

Spike shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

Sockeye salmon
Crab cake
6 deviled eggs
Baked sweet potato
Mixed salad greens
14 cherry tomatoes
1/4 large avocado
Olive oil

Monday

Temp: 95.4
Weight: 165.0

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken breast
8 oz green beans

1 mile walk

Finibar

2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Semi supinated grip chin ups 4X12 @ BW
C Meadows rows 4X10 per side @ 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 @ 135,185,225,275
G Palms up constant contraction alternating DB curls 3X12 per side @ 15
H Rope cable curls 12,12,12,10,10 @ 80,80,80,60,40

2 scoops MAG-10

6 oz grilled chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Tuesday

Temp: 95.8
Weight: 161.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

1 scoop Metabolic Drive

1 scoop Metabolic Drive

1 mile walk

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 Cable flies 3X12 @ 20 per side
D HS incline press 4X8 @ 70 per side
E Standing DB OHP 3X8 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X12 @ 17.5
G V bar press downs 3X12 @ 60
H Feet elevated pushups 2X20

2 scoops MAG-10

6 oz grilled chicken breast
Mixed salad greens
15 cherry tomatoes
1/4 large avocado
Olive oil

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Wednesday

Temp: 95.3
Weight: 162.8

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled 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 Front squats 12,10,8,8,8,8 @ 45,95,115,135,135,135
C Squat press 4X20 @ 4 PPS
D DB reverse lunges 4X6 per side @ 50
E Toes elevated DB RDL 3X12 @ 60
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Slant board reverse crunches 2X12
G2 Side bends 2X12 per side @ 45

2 scoops MAG-10

Ribeye steak
8 oz broccoli
Butter

2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips