Just Wingin' It

Training Training Logs
361

Monday

Temp: 97.1
Weight: 173.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
Broccoli
Cauliflower

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Bent over BB rows 15,15,12,10,10,10,10 @ 45,45,95,135,135,135,135
B Supinated grip chin ups 10,9,8,8 @ BW
C Close neutral grip seated cable rows 4X12 @ 150
D Single arm pull downs 3X8 per side @ 75
E1 HS shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X25 @ black band
F Lower back extensions 25,20 @ BW
G Alternating cross body hammer curls 3X10 per side @ 40

2 scoops MAG-10

5 fish tacos

362

Tuesday

Temp: 96.5
Weight: 172.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,20,15 @ 30,40,50
A2 Face pulls 20,20,15 @ 30,40,50
B Decline BB BP 20,20,15,12,10,8,8,8,20 @ 45,45,95,115,135,155,175,185,135
C Cable flies 3X12 @ 50
D HS incline press 4X10 @ 1 PPS
E1 Seated Arnold press 9,8,8 @ 40
E2 DB lateral raises 3X15 @ 10
E V bar press downs 4X12 @ 120,130,140,120
F Feet elevated pushups 2X15

2 scoops MAG-10

Black bean and ground beef chili
Mexican cheese

363

Wednesday

Temp: 96.3
Weight: 171.8

Spike Shotgun

2 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,6,6,12 @ 45,45,135,135,185,185,225,225,135
C BB RDL 3X12 @ 135
D Single leg machine leg press 4X8 per side @ 150
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12

2 scoops MAG-10

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

364

Thursday

Temp: 95.7
Weight: 171.4

Spike Shotgun

2 scoops MAG-10
2 handfuls mixed nuts

Baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

3 chicken enchiladas
Chips
Queso

365

Friday

Temp: 96.3
Weight: 170.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Char grilled chicken
Steamed rice
2 spring rolls

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A1 Rope press downs 6X15 @ 50,70,90,90,90,90
A2 Fat gripz palms up curls 12,12,10,10 per side @ 30
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X8 @ 65
C1 CGBP 4X8 @ 145
C2 Alternating hammer curls 4X10 per side @ 40
D1 Machine preacher curls 12,12,12,8,8,8,12 @ 100,100,100,100,80,60,40
D2 Single arm overhead triceps extensions 4X12 per side @ 20

2 scoops MAG-10

4 chicken enchiladas

366

Saturday

Temp: 96.8
Weight: 172.8

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B1 Banded leg press 30,25,20,15,12,30 @ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,12,30 @ 1,2,3,4,5,3 PPS + Orange band
C BB reverse lunges 4X7 per side @ 135
D1 Single leg DB RDL 3X10 per side @ 65
D2 Hip thrusts 3X10 @ BW
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 125,90,90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Cable twists 3X10 per side @ 30 lbs per side

2 scoops MAG-10

Baked chicken breast
6 oz asparagus

2 handfuls mixed nuts

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

367

Sunday

Temp: 96.7
Weight: 173.4

Spike Shotgun

Almond flour crepe
1 scoop Metabolic Drive
Mixed berries

2 cans tuna
2 cups Jasmin rice
1 tomato
Mayo

2 scoops Metabolic Drive
Mango
Mixed berries

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

368

Monday

Temp: 96.5
Weight: 175.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Jimmy John’s gargantuan sub

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,15,12,6,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C Supinated grip inverted rows 4X10 @ BW
D Medium neutral grip pull downs 4X10 @ 135
E1 HS shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X30 @ red band
G Alternating hammer curls 3X10 per side @ 40

2 scoops MAG-10

Lasagna
Brown rice pasta

369

Tuesday

Temp: 96.2
Weight: 173.0

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A1 Standing face pulls with external rotation 20,20,15 @ 60,80,100
A2 Standing face pulls 20,20,15 @ 60,80,100
B Neutral grip machine press 20,20,15,15,12,12,12,20 @ 80,95,110,125,140,140,140,110
C Pec deck flies 3X12 @ 115
D DB incline press 4X8 @ 60
E1 Seated Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
E Straight bar press downs 4X12 @ 120,130,130,120
F Feet elevated pushups 2X15

2 scoops MAG-10

Beef and broccoli
Scalloped potatoes

370

Wednesday

Temp: 96.0
Weight: 172.0

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,6,6,15 @ 45,45,135,135,185,185,225,225,135
C BB RDL 3X12 @ 135
D DB reverse lunges 3X6 per side @ 50’s
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12

2 scoops MAG-10

1 scoop Metabolic Drive

Lasagna
Brown rice pasta

Homemade sugar free Cherry Garcia ice cream

371

Thursday

Temp: 96.4
Weight: 171.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Bent over trap bar rows 4X8 @ 135
C HS high rows 4X10 per side @ 115 lbs per side
D DB rows 4X12 per side @ 85
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 145
G Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

8 oz ground bison
8 oz broccoli
Scalloped potatoes

372

Friday

1 scoop Metabolic Drive
2 handfuls mixed nuts

Temp: 97.6
Weight: 171.4

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline DB BP 15,15,12,12,8,8 @ 50,50,60,60,70,70
C CGBP 12,12,11,12 @ 135
D1 Incline DB flies 3X10 @ 35
D2 DB lateral raises 3X12 @ 15
E BB Push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Single arm rope cable press downs 12,10,10,12 per side @ 50,50,50,50

2 scoops MAG-10

8 oz ground bison
8 oz broccoli
Scalloped potatoes

Home made Cherry Garcia ice cream

373

Saturday

1 scoop Metabolic Drive
2 handfuls mixed nuts

Temp: 97.5
Weight: 172.4

Spike Shotgun

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B Squat press 5X10 @ 1,2,3,4,5 PPS
C1 Smith machine split squats 3X8 per side @ 1 PPS
C2 Smith machine squats 3X8 @ 1 PPS
D Toes elevated DB RDL 3X12 @ 65’s
E Leg extensions 3X15 @ 170
F1 Seated calf raises 2X25 @ 90
F2 Tibialis anterior machine 2X20 @ 50
G Ab wheel rollouts from knees 3X12

2 scoops MAG-10

8 oz ground bison
8 oz broccoli
Scalloped potatoes

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

Home made Cherry Garcia ice cream

374

Sunday

Temp: 96.8
Weight: 173.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Home made Cherry Garcia ice cream

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

375

Monday

Temp: 96.2
Weight: 173.4

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

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 Supinated grip chin ups 4X10 @ BW
C Close neutral grip HS machine seated rows 4X10 per side @ 3 PPS
D1 Wide pronated grip pull downs 3X8 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 Smith machine shrugs 3X12 @ 2 PPS
E2 Band pull aparts 3X25 @ black band
F Lower back extensions 2X20 @ 25
G Alternating hammer curls 3X10 per side @ 40

2 scoops MAG-10

8 oz ground bison
8 oz broccoli

2 tablespoons peanut butter

376

Tuesday

1 scoop Metabolic Drive
2 handfuls mixed nuts

Temp: 97.4
Weight: 170.8

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,20,15 @ 30,40,50
A2 Face pulls 20,20,15 @ 30,40,50
B Decline DB BP 20,20,15,12,10,10,10,10,15 @ 45,45,95,115,135,155,155,155,135
C Pec deck flies 3X12 @ 115
D HS incline press 4X10 @ 1 PPS
E1 Seated Arnold press 3X10 @ 40
E2 DB lateral raises 3X15 @ 10
E Straight bar press downs 4X12 @ 120,130,140,120
F Feet elevated pushups 20,18

2 scoops MAG-10

Crock pot brisket, broccoli, and potato

2 scoops Metabolic Drive
2 tablespoons peanut butter
60% cacao chocolate chips

377

Wednesday

Temp: 96.0
Weight: 170.2

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,65,80,95,110,125
B Squats 15,15,10,10,8,8,6,6,15 @ 45,45,135,135,185,185,225,225,135
C BB RDL 3X12 @ 135
D DB reverse lunges 3X6 per side @ 50’s
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12

2 scoops MAG-10

Crock pot brisket, broccoli, and potato

2 tablespoons peanut butter

378

Thursday

Temp: 95.7
Weight: 172.0

Spike shotgun

2 scoops MAG-10
2 handfuls mixed nuts

3 bean and cheese tacos
1 bacon and egg taco
1 chorizo and egg taco

1 bacon egg and cheese taco
1 brownie

Avocado cheese burger
Chips
Queso
Avocado dip

379

Friday

Temp: 96.0
Weight: 175.4

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

2 chicken tacos
Beans
Mexican rice
Chips
Dip

2 scoops Plazma
Workout:
A1 Rope press downs 6X15 @ 50,70,90,90,90,90
A2 Fat gripz palms up curls 4X10 per side @ 30
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X10 @ 65
C1 CGBP 8,8,8,15 @ 145
C2 Alternating cross body hammer curls 4X10 per side @ 40
D1 Single arm overhead triceps extensions 3X12 per side @ 25
D2 HS machine preacher curls 12,12,8,10 @ 70,70,70,45

2 scoops MAG-10

Crock pot brisket, broccoli, and potato

380

Saturday

Temp: 96.6
Weight: 174.4

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B Squat press 5X10 @ 1,2,3,4,5 PPS
C BB reverse lunges 4X7 per side @ 135
D DB RDL 3X10 @ 65’s
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G Ab wheel rollouts from knees 3X12

2 scoops MAG-10

2 cans tuna
2 cups Jasmin rice
2 tomatoes
Mayo

1 scoop Metabolic Drive

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