Just Wingin' It

Training Training Logs
241

Friday

Temp: 96.6
Weight: 171.0

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Salata regular salad

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline BB BP 20,20,15,12,10,8,6,6,10 @ 45,45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 140
D HS incline press 4X6 @ 70 lbs per side
E BB Push press 8,8,8,5 @ 95,105,115,125
F Medium grip dips 3X12 @ BW
G Machine lateral raises 3X10 @ 80
H Rope press downs 3X12 @ 40 - single pulley

2 scoops MAG-10

Ground bison
Broccoli

2 tablespoons peanut butter

242

Saturday

Temp: 96.9
Weight: 171.6

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 30,25,20,15,12,12,8,8,8,8,8 @ 1,2,3,4,5,6,6,5,4,3,2 PPS
C Toes elevated BB RDL 4X12 @ 135
D Prisoner squats 4X8 @ 60,70,80,80
E1 Tibialis anterior machine 25,25,15 @ 50
E2 Seated calf raises 3X25 @ 115
E3 Leg extensions 3X15 @ 150
F Ab wheel rollouts from knees 2X12

2 scoops MAG-10

2 mile walk

Baked chicken breast
8 oz green beans

1 oz almonds

1 scoop Metabolic Drive

Sushi

243

Sunday

Temp: 96.7
Weight: 172.2

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

2 scoops MAG-10

16 oz Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

244

Monday

Temp: 96.3
Weight: 171.6

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Shitty sandwich with too much bread and not enough meat

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Wide neutral grip seated cable rows 15,15,15,15,12,12,12 @ 75,90,105,120,135,135,135
B Half supinated grip chin ups 4X8 @ BW
C HS machine seated rows 4X10 per side @ 3 PPS - overhand grip
D Wide pronated grip pull downs 3X10 @ 150
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band
G Alternating hammer curls 3X10 per side @ 35

2 scoops MAG-10

Ground bison
Broccoli
Cauliflower

2 tablespoons peanut butter

245

Tuesday

Temp: 96.8
Weight: 170.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline DB BP 15,15,12,12,8,8,8 @ 45,45,55,55,65,65,65
C Neutral grip machine press 4X12 @ 140
D Feet elevated pushups 3X15
E1 DB push press 3X10 @ 37.5
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 4X12 @ 120

2 scoops MAG-10

Ground bison
Broccoli
Cauliflower

246

Wednesday

Temp: 96.3
Weight: 170.2

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz baked chicken breast
6 oz green beans

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Squats 15,15,10,10,8,8 @ 45,45,135,135,185,185
B Hack squat machine 3X12 @ 1 PPS
C DB RDL 4X12 @ 65
D 2 up 1 down lying leg curls 3X5 per side @ 80
E Lying leg curls 3X10 @ 80
F1 Hanging leg raises 3X10
F2 Side bends 3X10 per side @ 45
G Standing calf raise machine 2X25 @ 120

2 scoops MAG-10

Sirloin Steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter

247

Thursday

Temp: 95.9
Weight: 171.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Meadows rows 4X10 per side @ 50
C Wide pronated grip pull ups 4X8 @ BW
D Close neutral grip seated cable rows 4X12 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Machine preacher curls 12,12,10,7,7,15 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Broccoli
Cauliflower

248

Friday

Temp: 96.1
Weight: 171.2

Brain Candy

2 scoops MAG-10
1 oz almonds

Beef taco
Beef chalupa
Cheese enchilada
Rice
Beans

1 mile walk

1 scoop Metabolic Drive

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

249

Saturday

Temp: 96.7
Weight: 171.8

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+20 @ 50,65,80,95,110,125,95,65
B Single leg DB BSS 12,10,10,10,10,10,10 @ BW,30,60,60,60,30,BW
C Front squats 4X6 @ 135
D Glute bridges 3X12 @ 135
E Banded leg press 30,25,20,15 @ 1,2,3,4 PPS + orange bands
F BB RDL 3X12 @ 135
G Leg extensions 3X15 @ 170
H1 Tibialis anterior machine 2X25 @ 50
H2 Seated calf raises 2X25 @ 115
I Ab wheel rollouts from knees 2X12

2 scoops MAG-10

2 mile walk

Baked chicken breast
6 oz asparagus

1 oz almonds

Steak
Black beans
Spanish rice
Guacamole
Cheese
Wheat tortilla

250

Sunday

Temp: 96.6
Weight: 171.8

Spike Shotgun

2 scoops MAG-10

4 sausage egg and cheese breakfast tacos

Ground bison
Broccoli
Cauliflower

2 mile walk

1 scoop Metabolic Drive

Porterhouse steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

251

Monday

Temp: 96.6
Weight: 172.0

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Chest supported prone T bar rows 20,20,15,10,6,12 @ 25,50,75,100,125,75
B Half supinated grip chin ups 5X8 @ BW
C DB rows 4X8 per side @ 100
D Nautilus machine pull downs 4X12 @ 140
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135,155,165
G Palms up alternating curls 3X10 per side @ 35

2 scoops MAG-10

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

252

Tuesday

Temp: 97.1
Weight: 171.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline BB BP 20,10,5,5,5,5,12 @ 45,135,185,185,185,185,135
C Flat DB flies 3X10 @ 35
D Feet elevated pushups 4X15
E1 Seated Arnold press 3X10 @ 35
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 4X12 @ 120

2 scoops MAG-10

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

253

Wednesday

Temp: 96.6
Weight: 172.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz baked chicken breast
6 oz asparagus

1 scoop Metabolic Drive

Indigo-3G

Mexican food
Chips
Dips
2 margaritas

254

Thursday

Temp: 96.7
Weight: 175.0

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Salata regular salad

1 mile walk

Indigo-3G

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,15,10,8 @ 75,90,105,120,135,150,165
B Half supinated grip machine rows 4X15 @ 145
C Chin ups 4X8 @ BW
D1 Single arm seated cable rows 4X10 per side @ 60
D2 DB pullovers 4X8 @ 55
E1 DB shrugs 3X12 @ 100,100,95 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,20 @ red band
F Machine preacher curls 12,12,12,8,6,15 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Broccoli

255

Friday

Temp: 96.3
Weight: 171.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Pec deck reverse flies 4X15 @ 115
B Decline DB BP 15,15,12,12,6,6 @ 45,45,55,55,65,65
C Cable flies 3X12 @ 40
D Seated lateral raise machine 3X12 @ 80
E HS incline press 4X12 @ 1 PPS
E BB Push press 3X5 @ 95
F Medium grip dips 3X12 @ BW
H Single arm press downs 12,12,10,6 per side @ 40,40,40,30

2 scoops MAG-10

1/2 large meat pizza

256

Saturday

Temp: 97.3
Weight:

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Seated leg curls 20,15,15,15,15,12,12,12 @ 50,60,70,80,90,100,80,60
B Squats 20,20,10,10,8,8,4,4 @ 45,45,135,135,185,185,225,225
C1 Banded leg press 30,25,20,15,10,20 @ 1,2,3,4,5,3 PPS + orange bands
C2 Banded leg press calf extensions 30,25,20,15,10,20 @ 1,2,3,4,5,3 PPS + orange bands
D1 Single leg hip extensions 3X8 @ BW
D2 Single led DB RDL 3X8 per side @ 60
E Leg extensions 15,15,12 @ 170
F Seated calf raises 30,20,20 @ 90,135,135
G Ab wheel rollouts from knees 2X12

2 scoops MAG-10

2 mile walk

Baked chicken breast
8 oz green beans

1.5 oz almonds

Porterhouse steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter

257

Sunday

Temp: 97.4
Weight: 170.2

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

2 scoops MAG-10

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

258

Monday

Temp: 96.3
Weight: 171.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Chicken breast
8 oz green beans

1 oz almonds

2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 15,15,15,15,15,12,12,12 @ 75,90,105,120,135,150,150,150
B Wide pronated grip pull downs 4X12 @ 135
C DB rows 4X8 per side @ 100
D HS machine pull downs 4X12 @ 2 PPS
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Palms up alternating curls 3X10 per side @ 30
G Banded hyperextensions 25,20 @ red band

2 scoops MAG-10

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

259

Tuesday

Temp: 96.3
Weight: 173.6

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 scoop Metabolic Drive

1 mile walk

Indigo-3G

1.5 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
B Decline BB BP 20,20,15,12,10,8,6,6,12 @ 45,45,95,115,135,155,175,185,135
C Cable flies 4X12 @ 45
D HS incline press 4X10 @ 1 PPS
E1 Seated Arnold press 3X10 @ 35
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 3X12 @ 120
G Feet elevated pushups 2X15

2 scoops MAG-10

Ground Bison
Broccoli

260

Wednesday

Temp: 96.7
Weight: 169.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

2 chicken enchiladas
Rice
Refried beans
Chips
Dip

4 scoops MAG-10
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B Front squats 15,15,12,10,8,6,6,6 @ 45,45,95,115,135,135,135
C BB RDL 4X12 @ 135
D Hack squat machine 4X12 @ 2 PPS
E1 Standing calf raise machine 2X25 @ 120
E2 Hanging leg raises 2X10

2 scoops MAG-10

Ground bison
Broccoli