Just Wingin' It

tieva_d · May 12, 2016, 3:28am

Wednesday

Temp: 96.3
Weight: 169.6

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

Char grilled chicken
Steamed rice
2 egg rolls

1 mile walk

2 scoops Plazma
Workout:
A Seated leg curls 20,15,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8 @ 45,45,135,135,185
C BB RDL 4X12 @ 135
D Single leg machine leg press 4X8 per side @ 150
E1 Standing calf raise machine 3X25 @ 120
E2 Standing Ankle dorsiflexion 3X50
F1 Hanging leg raises 3X10
F2 Side bends 3X10 per side @ 45

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

tieva_d · May 14, 2016, 4:56am

Thursday

Temp:
Weight:

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

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 BB bent over rows 4X10 @ 135
C HS high rows 4X8 per side @ 115 lbs per side - one side at a time
D1 Single arm seated cable rows 4X10 @ 60
D2 DB pullovers 4X8 @ 55
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135
G Machine preacher curls 12,12,10,5,5,10@ 100,100,100,80,60,50

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

tieva_d · May 14, 2016, 4:58am

Friday

Temp:
Weight:

Spike Shotgun

2 jumbo eggs
1.5 cups egg whites
Spinach
Coconut oil

Indigo-3G

Beef taco
Beef chalupa
Cheese enchilada
Rice
Beans
Chips

2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 4X15 @ 115
B Decline DB press 15,15,12,12,8,8 @ 45,45,55,55,65,65
C CGBP 4X8 @ 135
D Low to high cable flies 12,10,10 @ 50
E BB Push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Single arm press downs 4X12 @ 40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

tieva_d · May 15, 2016, 5:04pm

Saturday

Temp: 96.6
Weight: 170.6

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Leg extensions 6X15 @ 70,90,110,130,150,170
B1 Banded leg press 30,25,20,15,10 @ 1,2,3,4,5 PPS + orange bands
B2 Banded leg press calf extensions 30,25,20,15,10 @ 1,2,3,4,5 PPS + orange bands
C BB reverse lunges 4X6 per side @ 95
D DB RDL 3X10 @ 65
E1 2 up 1 down lying leg curls 3X5 per side @ 80
E2 Lying leg curls 3X10 @ 80
F1 Tibialis anterior machine 3X20 @ 50
F2 Seated calf raises 3X25 @ 115
G Ab wheel rollouts from knees 2X12

2 scoops MAG-10

2 mile walk

Cantaloupe
Honey suckle
Pineapple
1 scoop Metabolic Drive

1 oz almonds

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

tieva_d · May 17, 2016, 10:39pm

Sunday

Temp:
Weight:

Spike Shotgun

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

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

2 tablespoons peanut butter

tieva_d · May 17, 2016, 10:42pm

Monday

Temp: 96.4
Weight: 171.6

Spike Shotgun

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

2 scoops Metabolic Drive

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 per side @ 25,35,45,55,55,55
B Chin ups 4X8 @ BW
C Half supinated grip machine rows 4X15 @ 145
D Nautilus machine pull downs 4X12 @ 140
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Alternating hammer curls 3X10 per side @ 35

2 scoops MAG-10

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

2 tablespoons peanut butter

tieva_d · May 19, 2016, 2:22am

Tuesday

Temp: 96.2
Weight: 171.0

Spike Shotgun

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

2 scoops Metabolic Drive

1 scoop Metabolic Drive

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 BB BP 20,20,15,12,10,10,10,20 @ 45,45,95,115,135,135,135,135
C Flat DB flies 4X8 @ 35
D Smith machine incline press 3X8 @ 1 PPS
E1 Seated Arnold press 3X10 @ 35
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 4X12 @ 120

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

2 tablespoons peanut butter

tieva_d · May 19, 2016, 3:47am

Wednesday

Temp: 96.5
Weight: 168.8

Spike Shotgun

2 scoops Metabolic drive
2 tablespoons milled flax seed
1 scoop Superfood

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B1 Smith machine split squats 3X8 per side @ 1 PPS
B2 Smith machine squats 3X8 @ 1 PPS
C1 BB RDL 4X10 @ 135
C2 Banded TKE’s 4X10 per side @ red band
D Machine leg press calf extensions 3X20 @ 300
F1 Hanging leg raises 3X10
F2 Side bends 3X10 per side @ 45
G Stair climber 2 minutes @ 12

2 scoops MAG-10

Baked chicken breast
8 oz broccoli
Olive oil

2 tablespoons peanut butter

tieva_d · May 21, 2016, 1:05am

Thursday

Temp: 96.3
Weight: 170.6

Spike Shotgun

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

Indigo-3G

Char grilled chicken
Steamed rice
2 egg rolls

1 mile walk

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 Close neutral grip seated cable rows 4X12 @ 150
C Half supinated grip chin ups 4X8 @ BW
D HS machine seated rows 4X10 per side @ 3 PPS - Overhand grip
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 4X6 @ 135,155,165,135
G HS Machine preacher curls 12,10,8,12 @ 70,70,70,45

2 scoops MAG-10

Baked chicken breast
8 oz broccoli
Olive oil

2 tablespoons peanut butter

tieva_d · May 22, 2016, 4:23pm

Friday

Temp: 95.7
Weight: 172.2

Spike Shotgun

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

Double bacon cheese burger
Avocado

1 mile walk

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline DB press 15,15,12,12,8,8,15 @ 45,45,55,55,65,65,65
C CGBP 4X8 @ 135
D Machine lateral raises 3X12 @ 80
E Low to high cable flies 12,10,10,10 @ 50,50,50,40
F BB Push press 3X8 @ 95
G Medium grip dips 3X12 @ BW
H Single arm press downs 12,10,8,8 @ 40,40,40,30

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

tieva_d · May 22, 2016, 4:29pm

Saturday

Temp: 96.5
Weight: 170.6

Spike Shotgun

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,12,10 @ 50,65,80,95,110,125
B1 Banded leg press 30,25,20,15,10,25 @ 1,2,3,4,5,3 PPS + orange bands
B2 Banded leg press calf extensions 30,25,20,15,10,25 @ 1,2,3,4,5,3 PPS + orange bands
C Trap bar dead lifts 4X8 @ 135,225,225,225
D1 Single leg DB RDL 3X10 per side @ 60
D2 Hip thrusts 3X10 @ BW
E1 Single leg leg extensions 3X12 per side @ 80
E2 Leg extensions 3X10 @ 140
F1 Seated calf raises 3X25 @ 115
F2 Tibialis anterior machine 3X20 @ 60
G Ab wheel rollouts from knees 2X12

2 scoops MAG-10

2 mile walk

Baked chicken breast
1.5 oz almonds

1 scoop Metabolic Drive

Indigo-3G

Steak
Spanish rice
Black beans
Guacamole
Sour cream
2 wheat tortillas

tieva_d · May 25, 2016, 12:43am

Sunday

Temp: 96.6
Weight: 170.8

Spike Shotgun

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

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

2 tablespoons peanut butter

tieva_d · May 25, 2016, 12:48am

Monday

Temp: 96.2
Weight: 170.6

Spike Shotgun

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

2 scoops Metabolic Drive

2 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,7,15 @ 25,50,75,100,125,75
B Pronated grip pull ups 4X8 @ BW
C Single arm seated cable rows 4X12 per side @ 60
D Close neutral grip pull downs 4X10 @ 135
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135
G Alternating cross body hammer curls 3X10 per side @ 35

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

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter

tieva_d · May 26, 2016, 1:15am

Tuesday

Temp: 96.5
Weight: 168.6

Spike Shotgun

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

2 scoops Metabolic Drive

2 mile walk

1 scoop Metabolic Drive

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 BB BP 20,20,15,12,10,10,10,21 @ 45,45,95,115,135,135,135,135
C Flat squeeze press 4X10 @ 50’s
D HS incline press 4X12 @ 1 PPS
E1 Seated Arnold press 8,8,10 @ 35
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 3X12 @ 120
G Feet elevated pushups 20,18

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

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter

tieva_d · May 27, 2016, 2:04am

Wednesday

Temp: 96.4
Weight: 167.4

Spike Shotgun

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Barbacoa
White rice
Black beans
Cheese
Sour cream
Guacamole

tieva_d · May 27, 2016, 2:06am

Thursday

Temp: 96.5
Weight: 168.0

Spike Shotgun

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Double cheese burger
Fries
Chips
Queso

tieva_d · May 28, 2016, 2:45pm

Friday

Temp:
Weight:

Spike Shotgun

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

4 scoops MAG-10
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Half supinated machine rows 4X15 @ 145
C Chin 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 Banded hyperextensions 30,25 @ red band
G Machine preacher curls 12,12,10,8,8,10 @ 100,100,100,80,60,50

2 scoops Metabolic Drive

1 scoop Metabolic Drive

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

2 scoops Metabolic Drive
2 tablespoons peanut butter

tieva_d · May 29, 2016, 6:02pm

Saturday

Temp: 96.4
Weight: 168.4

Spike Shotgun

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

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B Machine leg press 20,20,15,10,8 @ 100,200,300,350,400
C1 Smith machine split squats 3X8 per side @ 1 PPS
C2 Smith machine squats 3X8 @ 1 PPS
D DB RDL 3X12 @ 65’s
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 115
F2 Tibialis anterior machine 3X15 @ 70
F3 Side bends 3X10 per side @ 45
G Ab wheel rollouts from knees 2X12

2 scoops Metabolic Drive

2 mile walk

1 scoop Metabolic Drive

Porterhouse Steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter

1 oz almonds

tieva_d · May 31, 2016, 3:57am

Sunday

Temp: 96.9
Weight: 166.8

Spike Shotgun

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

Indigo-3G

Chicken fettuccine Alfredo
Spinach artichoke dip
Bread

tieva_d · May 31, 2016, 4:01am

Monday

Temp: 97.1
Weight: 169.6

Spike Shotgun

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

2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 @ 25,35,45,55,55,55
B Chin ups 4X10 @ BW
C Pendlay rows 4X8 @ 135
D Medium neutral grip pull downs 4X12 @ 135
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F1 Dead lifts 3X8 @ 225
F2 Standing band rows 3X10 @ black band - 3 second holds
G Fat gripz alternating curls 3X10 per side @ 30

2 scoops Metabolic Drive

Yard work
2 mile walk

1 scoop Metabolic Drive

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

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Just Wingin' It

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