Just Wingin' It

Thursday

Temp: 95.4
Weight: 164.6

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

20 oz d-iet Dr Pepper

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 4X10 @ 2 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 Hammer curls 3X10 @ 30
H Machine preacher curls 10,10,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

6 oz grilled chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Friday

Temp: 95.8
Weight: 164.4

Spike shotgun

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 15,15,12,12,10,10,8,8,22 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline DB twist press 10,10,8 @ 30
E BB push press 12,10,8,6,12 @ 45,65,95,115,95
F1 Medium grip dips 3X12 @ BW
F2 6 ways 3X8 @ 8
G Single arm rope press downs 5X12 per side @ 50,50,40,30
H Ladder pushups 18,8,8;15,6,6

2 scoops MAG-10

8 oz grilled chicken breast
8 oz broccoli

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

Saturday

Temp: 96.2
Weight: 161.8

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 9X12 @ 50,60,70,80,90,100,90,70,50
B Leg press 25,20,15,12,10,30 @ 1,2,3,4,5,3 PPS
C Heels elevated goblet squats 4X10 @ 80
D1 DB BSS 3X12 per side @ 45
D2 BB hip thrusts 3X10 @ 135
E BB RDL 3X10 @ 135
F Leg extensions 3X15 @ 150
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Ab wheel rollouts from knees 2X12
H2 Cable twists 2X12 per side @ 60
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 mile walk

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

Sunday

Temp: 96.0
Weight: 161.6

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

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

Monday

Temp: 96.8
Weight: 162.2

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

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A BB bentover rows 12,10,8,8,8,8 @ 45,95,115,135,135,135
B Supinated grip chin ups 4X12 @ BW
C Wide neutral grip HS seated rows 4X12 @ 2 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 45 degree back extensions 3X12 @ BW,25,25
G Palms up fat gripz constant contraction alternating DB curls 3X12 per side @ 15
H Band curls 1X100 @ black band

2 scoops MAG-10

6.2 oz grilled chicken breast
8 oz broccoli

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

Tuesday

Temp: 96.0
Weight: 164.2

Brain Candy

1 jumbo egg
1 cup 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:
A1 Standing face pulls with external rotation 3X20 @ 60,80,100
A2 Standing face pulls 3X20 @ 60,80,100
B Decline BB press 20,15,12,10,8,8,10,21 @ 45,95,115,135,155,175,185,135
C Flat DB press 8,8,8,13 @ 70
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X12 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X12 @ 17.5
G V bar press downs 3X12 @ 130
H Feet elevated pushups 2X20

2 scoops MAG-10

Sockeye salmon
8 oz broccoli

1 scoop Metabolic Drive

Wednesday

Temp: 96.5
Weight: 164.0

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken breast
8 oz green beans

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squats 5X10 @ 45,95,135,185,225
C Squat press 4X12 @ 5 PPS
D Smith machine split squats 4X8 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 120
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
15 cherry tomatoes
1/2 large avocado
Olive oil
Butter

1 scoop Metabolic Drive

Thursday

Temp: 96.5
Weight: 162.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken breast
8 oz cauliflower

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 Single arm pull downs 4X8 per side @ 75
D Supinated grip Smith machine bent over rows 4X10 @ 55 per side
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Rack pulls 5X8 @ 135,185,225,275,315
G Lying incline fat gripz EZ bar curls 3X10 @ 55
H Single arm cable curls 3X8 per side @ 40

2 scoops MAG-10

6 oz grilled chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Friday

Temp: 96.7
Weight: 161.6

Spike shotgun

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 CGBP 4X8 @ 145
D Sideways HS incline press 4X10 per side @ 1 PPS
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Banded DB overhead raises 3X8 @ 10 + short red band
G Single arm rope press downs 3X12 per side @ 40
H Feet elevated pushups 2X20

2 scoops MAG-10

8 oz grilled chicken breast
1 cup dry Jasmin rice
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Saturday

Temp: 96.4
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 Leg extensions 8X12 @ 50,65,80,95,110,125,140,155
B Front squats 12,10,8,8,8,10 @ 45,95,115,135,135,135
C Hack squat machine 4X12 @ 2 PPS
D1 DB BSS 3X12 per side @ 45
D2 BB hip thrusts 3X10 @ 135
E Seated leg curls 4X12 @ 100
F BB RDL 3X10 @ 135
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Ab wheel rollouts from knees 2X12
H2 Cable twists 2X12 per side @ 60
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Porterhouse steak
Mixed salad greens
13 cherry tomatoes
Guacamole
Olive oil
Butter

Sunday

Temp: 96.0
Weight: 161.8

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
Olive oil

2 tablespoons peanut butter

Monday

Temp: 96.3
Weight: 163.2

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:
A Close 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 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 4X8 @ 135,185,225,225
G Palms up fat gripz constant contraction alternating DB curls 3X12 per side @ 15
H HS preacher curls 3X12 @ 45

2 scoops MAG-10

5.8 oz baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Tuesday

Temp: 96.4
Weight: 162.2

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:
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 @ 45,95,115,135,155,175,185,135
C Flat DB press 8,8,8,12 @ 70
D Lying incline cable flies 3X10 @ 30
E Seated Arnold press 3X12 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G Straight bar press downs 3X12 @ 130
H Feet elevated pushups 2X20

2 scoops MAG-10

Baked chicken breast
8 oz cauliflower

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Wednesday

Temp: 96.0
Weight: 161.6

Brain Candy

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8,1 @ 45,95,135,185,225,275
C Leg press 4X12 @ 4 PPS
D Smith machine split squats 3X8 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45

2 scoops MAG-10

Baked chicken breast
Mixed salad greens
14 cherry tomatoes
1/2 large avocado
Olive oil

1 scoop Metabolic Drive

Thursday

Temp: 96.2
Weight: 161.8

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 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Supinated grip inverted rows 4X10
C HS machine high rows 8,8,12,12 per side @ 3,3,2,2 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 30,25 @ red band
G Straight bar 1.25 cable curls 3X10 @ 80
H Semi pronated machine preacher curls 10,8,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

Friday

Temp: 96.3
Weight: 162.8

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

1 scoop Metabolic Drive

2 lamb gyros
Tiramisu

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,18 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D HS incline press 8,8,8,16 @ 70,70,70,45 per side
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
GRope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 2X20

2 scoops MAG-10

Sous vide cod
5 sprouted corn tortillas
Avocado
Cotija cheese
Sour cream
Cabbage

1 scoop Metabolic Drive

Saturday

Temp:
Weight:

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
A2 Seated hip abduction machine 5X20 @ 100
B Squat press machine 5X20 @ 1,2,3,4,5 PPS
C Goblet squats 4X10 @ 90
D1 DB BSS 3X12 per side @ 55
D2 BB hip thrusts 3X10 @ 135
E Trap bar RDL 3X10 @ 155
F1 Leg extensions 3X15 @ 150
F2 Seated hip adduction machine 3X20 @ 70
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H 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

Baked chicken
Cheesy potato casserole
Smoked salmon
Salad
Asparagus
Bread
Cheese
Tiramisu

Thursday

Temp:
Weight:

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

1 scoop Metabolic Drive

2 mile walk

1 scoop Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,6 @ 75,90,105,120,135,150,165,180
B Half supinated grip seated cable rows 4X12 @ 160
C Single arm pull downs 3X10 per side @ 60
D Close neutral grip seated cable rows 3X10 @ 150
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ red band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 35
H Machine preacher curls 8,8,8,6,8,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Pan seared halibut
Mixed salad greens
15 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil

Friday

Temp:
Weight:

Spike shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed
Sauerkraut

1 mile walk

1 scoop Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12 @ 70,85,100,115,130
B Decline DB Press 15,15,12,12 @ 50,50,60,60
C Cable flies 3X10 @ 30
D HS incline press 3X8 @ 45 per side
E DB front raises 3X10 per side @ 15
F Lateral raises 20,15,20 @ 10
G Rope press downs 3X15 @ 60
H Feet elevated pushups 2X12

2 scoops MAG-10

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

2 tablespoons peanut butter

Saturday

Temp:
Weight:

Spike shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Seated leg curls 6X12 @ 50,60,70,80,90,100
B Leg press 25,20,15,12,10 @ 1,2,3,4,5 PPS
C Sissy squats 3X8 @ 70
D Smith machine split squats 3X10 per side @ 25 per side
E BB RDL 3X8 @ 135
F Leg extensions 2X12 @ 150
G1 Seated calf raises 2X20 @ 90
G2 Tibialis anterior machine 2X20 @ 50
H 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

Grilled salmon
Cheesy potato casserole
Shrimp
Salad
Bread
Cheese
Watermelon