Just Wingin' It

Training Training Logs
481

Tuesday

Temp: 96.2
Weight: 186.2

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

1/2 cup rolled oats
1 scoop Metabolic Drive

2 scoops Plazma
Workout:
Shoulder warmup
A1 Standing face pulls with external rotation 3X20 @ 60,80,100
A2 Standing face pulls 3X20 @ 60,80,100
B Decline BB BP 20,20,15,12,10,8,8,8,8,27 @ 45,45,95,115,135,155,175,185,195,135
C Neutral grip machine press 4X12 @ 155
D1 Arnold press 3X10 @ 40
D2 DB lateral raises 3X20 @ 10
E V bar press downs 4X12 @ 140,150,150,150

2 scoops MAG-10

Chicken breast
Cheese ravioli
Spinach and artichoke sauce

482

Wednesday

Temp: 95.4
Weight: 187.2

Spike shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Beef fajitas
Rice
Beans
Chips

Micro-PA

1 scoop Metabolic Drive

Chicken curry
Jasmin rice

483

Thursday:

Temp: 95.3
Weight: 188.8

Spike Shotgun

2 scoops Metabolic Drive
2 handfuls mixed nuts

8 oz crock pot chicken breast
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X15 @ 160
C HS high rows 4X12 per side @ 2 PPS
D Wide pronated seated cable rows 4X10 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Palms up alternating curls 3X10 @ 30

2 scoops MAG-10

Lasagna

484

Friday

Temp: 96.4
Weight: 188.4

Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Grilled chicken tenders
Steamed broccoli
Fried pickles

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline DB BP 15,15,12,12,10,10 @ 50,50,60,60,70,70
C CGBP 4X10 @ 145
D Pec deck flies 3X10 @ 130
E BB Push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 DB lateral raises 3X15 @ 15
G Single arm Rope cable press downs 3X12 per side @ 50

2 scoops MAG-10

Lasagna

2 scoops Metabolic Drive
2 tablespoons peanut butter
Chocolate chips

485

Saturday

Temp: 96.0
Weight: 189.8

Brain Candy

2 scoops MAG-10

3 jalapeno sausage egg and cheese breakfast tacos

Micro-PA

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 Squats 15,15,12,12,8,8,8 @ 45,45,135,135,185,185,185
C1 Smith machine split squats 2X6 per side @ 1 PPS
C2 Smith machine squats 2X6 @ 1 PPS
D1 DB RDL 2X10 @ 65
D2 Seated adductor machine 2X20 @ 50
E1 Leg extensions 2X15 @ 170
E2 Standing calf raise machine 2X25 @ 120
G Ab wheel rollouts from knees 2X10

2 scoops MAG-10

8 oz crock pot chicken breast
6 oz asparagus

2 handfuls mixed nuts

Sockeye salmon
Baked sweet potato fries

486

Sunday

Temp: 96.5
Weight: 188.2

Spike Shotgun

Scrambled eggs
Cheddar cheese
3 corn tortillas

Baked chicken breast
Sauerkraut

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

2 scoops Metabolic Drive
2 tablespoons peanut butter
Chocolate chips

487

Saturday

Temp: 96.0
Weight: 186.4

Brain Candy
Indigo-3G

1/2 cup creamy rice
2 scoops Metabolic Drive

Micro-PA

2 scoops Plazma
Workout:
A1 Rope press downs 15,15,12,12,12 @ 100
A2 Palms up alternating curls 3X10 @ 30
B1 Close grip dips 3X12 @ BW
B2 EZ bar curls 3X8 @ 65
C1 CGBP 3X8 @ 135
C2 Alternating hammer curls 3X10 @ 35
D Machine preacher curls 12,10,8,6,8,8 @ 100,100,100,80,60,40

2 scoops MAG-10

Chicken
White rice
Black beans
Guacamole
Sour cream
Pico

1 scoop Metabolic Drive

Various snack foods

488

Sunday

Temp: 96.4
Weight: 188.4

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

3 scoops Metabolic Drive
1 lb frozen pineapple
Coconut milk

Sockeye salmon
Mixed salad greens
2 tomatoes
Large avocado
Cheddar cheese
Olive oil
Butter

489

Monday

Temp: 96.5
Weight: 187.2

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma
Workout:
A RDL 8,8,6,6,6-3-2 @ 45,135,185,185,185
B Wide pronated grip pull downs 8,8,6,6,6-3-2 @ 120,150,180,180,180
C Pec deck reverse flies 8,8,8,6,8,10 @ 115,130,145,145,145,115,85
D BB curls 8,8,6,6,6-2-1 @ 45,75,95,95,95

2 scoops MAG-10

8 oz crock pot chicken breast
1 cup Jasmin rice
2 tomatoes
Mayo

Crock pot chicken breast
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter
Chocolate chips

490

Tuesday

Temp: 95.9
Weight: 188.2

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Front squats 8,8,6,6,6-2-1 @ 45,95,135,135,135
B Bench press 12,8,6,6,6,6-2-1 @ 45,95,135,165,165,165
C DB lateral raises 6,6,6,8,10 @ 30,30,25,20,15
D DB triceps extensions 3X6 @ 27.5

2 scoops MAG-10

Ground bison
1 cup Jasmin rice
Broccoli

2 tablespoons peanut butter

491

Wednesday

Temp: 95.4
Weight: 188.2

Spike shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Chicken fajitas
Beans

1 scoop Metabolic Drive

New York Strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter

492

Thursday:

Temp: 96.5
Weight:

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 10,8,6,6,6,8,10 @ 50,80,110,140,140,140,110,80
B DB pullovers 3X6 @ 60
C Chest supported T bar rows 6,6,6-3-2 @ 125
D HS machine Preacher curls 6,6,8 @ 90

2 scoops MAG-10

Ground bison
1 cup Jasmin rice
Broccoli

2 tablespoons peanut butter

493

Friday

Temp: 96.4
Weight: 187.6

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Leg extensions 10,8,6,6,6,6,8,10 @ 130,150,170,190,190,190,170,150
B Pec deck flies 10,8,6,6,6, @ 100,130,160,160,160
C Seated Arnold press 6,6,6-3-2 @ 55
D Close grip decline BP 10,6,6,6-1-1 @ 135,185,185,185

2 scoops MAG-10

5 slices Papa Johnā€™s meats pizza

494

lots of nice food in that log, makes a guy hungry.

1 Like
495

Saturday

Temp: 97.1
Weight: 188.8

Spike Shotgun

Micro-PA

2 finibars

2 scoops Plazma
Workout:
A Cable pull through 8,6,6,8 @ 100,150,150,150
B Wide supinated grip pull downs 10,8,6,6,6,8,10 @ 120,150,180,180,180,150,120
C Close neutral grip seated cable rows 6,6,7 @ 180
D Alternating hammer curls 6,6,6,8,10 per side @ 50,50,50,40,25

2 scoops MAG-10

Ground bison
1 cup Jasmin rice
Broccoli

1 scoop Metabolic Drive
Pistachios

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

496

Sunday

Temp: 96.8
Weight: 188.4

Spike Shotgun

Scrambled eggs
Cheddar cheese

Crock pot chicken breast
Sauerkraut

2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
2 tomatoes
Large avocado
Cheddar cheese
Olive oil

497

Monday

Temp: 96.0
Weight: 187.4

Spike Shotgun

1 scoop Metabolic Drive
2 handfuls mixed nuts

8 oz crock pot chicken breast
8 oz broccoli

Micro-PA

Finibar

2 scoops Plazma
Workout:
A RDL 8,8,6,6,6-3-2 @ 45,135,185,185,185
B Wide pronated grip pull downs 8,8,6,6,6-3-2 @ 120,150,180,180,180
C Pec deck reverse flies 8,8,8,6,8,10 @ 115,130,160,160,160,130,100
D BB curls 8,8,6,6,6-2-1 @ 45,75,85,85,85

2 scoops MAG-10

Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico

498

Tuesday

Temp: 95.9
Weight: 187.4

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8.85 oz baked chicken thighs
8 oz broccoli

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Front squats 8,8,6,6,6-2-1 @ 45,95,135,135,135
B Bench press 12,8,6,6,6,6-1-1 @ 45,95,135,165,165,165
C DB lateral raises 6,6,6,8,10 @ 25,25,25,20,15
D DB triceps extensions 3X6 @ 25

2 scoops MAG-10

Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico

499

Wednesday:

Temp: 95.9
Weight: 188.4

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz baked chicken thighs
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 10,8,6,6,6,8,10 @ 50,80,110,140,140,140,110,80
B DB pullovers 6,6,7 @ 60
C Chest supported T bar rows 8,8,8-3-2 @ 125
D Machine Preacher curls 6,6,8 @ 140,140,120

2 scoops MAG-10

Chicken
Prosciutto
Rice pasta
White wine cream sauce

500

Thursday

Temp: 96.0
Weight: 188.2

Spike Shotgun

4 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Indigo-3G

Char grilled chicken
Steamed rice

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Leg extensions 10,8,6,6,6,6,8,10 @ 130,150,170,190,190,190,170,150
B Cable flies 10,8,6,6,8 @ 40,50,60,60,60
C Seated Arnold press 6,6,6-3-2 @ 55
D Close grip decline BP 10,6,6,6-3-2 @ 135,175,175,175

2 scoops MAG-10

Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Pico