Just Wingin' It

Training Training Logs
701

Sunday

Temp: 96.0
Weight: 193.8

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

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

702

Monday

Temp: 96.0
Weight: 191.8

Spike Shotgun

2 large eggs
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Slow cooked pork
Jasmin rice
Black beans
1/2 large avocado
Cheddar cheese
Sour cream

703

Tuesday

Temp: 95.9
Weight: 191.6

Spike Shotgun

2 large eggs
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Slow cooked chicken breast
2 handfuls mixed nuts
Sauerkraut

Sockeye salmon
Broccoli
Cheddar cheese

704

Wednesday

Temp: 96.0
Weight: 192.2

Spike Shotgun

1 large egg
1.5 cups egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

2 mile walk

New York Strip Steak
Broccoli
Cheddar cheese
Asiago cheese
Butter

2 tablespoons peanut butter

705

Thursday

Temp: 96.0
Weight: 192.4

Spike Shotgun

1 large egg
1.5 cups egg whites
Spinach
Coconut oil

Slow cooked chicken breast
2 handfuls mixed nuts
Sauerkraut

1 scoop Metabolic Drive

Indigo-3G

3 pieces meat pizza

706

Friday

Temp: 95.7
Weight: 191.6

Spike Shotgun

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A1 Rope push downs 15,15,12,12,12,12 @ 50,70,90,90,90,90
A2 Palms up alternating curls 4X10 per side @ 30
B1 Medium grip dips 4X10 @ BW
B2 EZ bar curls 4X8 @ 70
C1 CGBP 4X6 @ 155
C2 Alternating hammer curls 4X10 per side @ 40
D Band push downs 1X100 @ black band
E Band curls 1X100 @ black band

2 scoops MAG-10

Slow cooked chicken breast
Large avocado

Grilled chicken
Green beans

707

Saturday

Temp: 96.4
Weight: 190.8

Spike Shotgun

1 scoop Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,20,15,15,12,12,8,8,8+15 @ 50,65,80,95,110,125,125,95,65
B Leg press 25,20,15,10,10,20 @ 1,2,3,4,5,3 PPS
C BSS 4X10 per side @ BW,25,25,25
D BB RDL 3X12 @ 135
E Leg extensions 3X15 @ 170
F1 Standing calf raises 2X20 @ 120
F2 Standing ankle dorsiflexion 2X50
G1 Ab wheel rollouts from knees 12,10
G2 Cable ab twists 2X10 per side @ 60

2 scoops MAG-10

2 mile walk

Slow cooked chicken breast
2 handfuls mixed nuts
Sauerkraut

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

708

Sunday

Temp: 96.2
Weight: 190.6

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

Yard work

2 scoops MAG-10

2 scoops MAG-10

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

Green grapes

709

Monday

Temp: 96.4
Weight: 191.4

Spike Shotgun

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Deadlifts 8,8,5,5,12 @ 135,135,195,225,250
B Pendlay rows 4X8 @ 155
C HS machine high rows 3X10 per side @ 115 lbs per side
D Single arm seated cable rows 3X10 per side @ 75
E Wide neutral grip pull downs 3X8 @ 165
F Banded hyperextensions 2X15 @ orange bands
G Alternating hammer curls 3X10 per side @ 45
H Machine preacher curls 8,8,8,5,4,6 @ 120,120,120,100,80,60

2 scoops MAG-10

Slow cooked chicken breast
Green grapes

Ground bison
Multigrain pasta
Spaghetti sauce

710

Tuesday

Temp: 95.7
Weight: 192.8

Brain Candy

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

4 slices pizza

1 mile walk

2 scoops Plazma
Workout:
A Decline bench press 10,10,10,5,5,12 @ 45,45,95,140,160,185
B CGBP 4X6 @ 155
C Incline DB press 4X8 @ 65
D Medium grip dips 3X10 @ BW
E Single arm push downs 3X12 per side @ 60
F DB overhead triceps extensions 3X8 @ 60
G Feet elevated pushups 2X15 @ BW
H Flat cable flies 3X10 @ 50,45,40

2 scoops MAG-10

Sous vide cod
4 corn tortillas
1/2 large avocado
Cotillo cheese
Sour cream

711

Wednesday

Temp: 96.0
Weight: 193.2

Brain Candy

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

2 mile walk

New York Strip Steak
Broccoli
Cheddar cheese

712

Thursday

Temp: 96.0
Weight: 193.0

Brain Candy

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Squats 10,10,8,5,5,8 @ 45,95,135,170,195,220
B BB hip thrusts 3X8 @ 225
C Hack squat machine 4X10 @ 2 PPS
D Single leg DB RDL 3X10 per side @ 60
E Seated leg curls 3X12 @ 100
F Standing calf raises 3X15 @ 120
G Ab wheel rollouts from knees 8,8,6

2 scoops MAG-10

Chicken breast
Sweet potato
Black beans
Tomatoes
Cotilla cheese

713

Friday

Temp: 95.8
Weight: 193.0

Brain Candy

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A BB OHP 10,8,5,5,8 @ 45,65,80,95,105
B Seated DB OHP 4X8 @ 60
C Machine lateral raises 4X12 per side @ 80
D Pec deck reverse flies 4X12 @ 145
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135

2 scoops MAG-10

Ground bison
Multi grain pasta
Spaghetti sauce

714

Saturday

Temp: 97.1
Weight: 193.0

Spike Shotgun

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

2 cans tuna
Multigrain pasta
Mayo

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

715

Sunday

Temp: 96.8
Weight: 192.6

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

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

716

Monday

Temp: 95.8
Weight: 191.6

Brain Candy

2 large eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Deadlifts 8,6,3,3,10 @ 135,185,210,235,265
B Pendlay rows 4X8 @ 155
C HS machine high rows 3X10 per side @ 115 lbs per side
D Single arm seated cable rows 3X10 per side @ 75
E Wide neutral grip pull downs 3X8 @ 165
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H Machine preacher curls 8,8,6,4,4,6 @ 120,120,120,100,80,60

2 scoops MAG-10

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

717

Tuesday

Temp: 95.5
Weight: 192.4

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Decline bench press 10,8,6,3,3,7 @ 45,95,135,150,170,195
B CGBP 4X6 @ 155
C Incline DB press 4X8 @ 65
D Medium grip dips 3X10 @ BW
E Flat DB flies 3X8 @ 35
F Single arm push downs 3X12 per side @ 50
G DB overhead triceps extensions 3X8 @ 50
H Feet elevated pushups 20,15 @ BW

2 scoops MAG-10

Slow cooked chuck roast
Kidney beans
Jasmin rice
1/2 large avocado
Cheddar cheese
Sour cream
Pico

718

Wednesday

Temp: 96.5
Weight: 192.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Baked chicken breast
Sauerkraut

2 mile walk

New York Strip Steak
Broccoli
Cheddar cheese
Butter

719

Thursday

Temp: 95.6

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Squats 10,8,6,3,3,6 @ 45,135,155,185,210,235
B BB hip thrusts 3X8 @ 225
C Hack squat machine 4X10 @ 2 PPS
D Seated leg curls 3X12 @ 100
E Single leg DB RDL 3X10 per side @ 60
F1 Standing calf raises 3X12 @ 150
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 8,6
G2 Cable ab twists 2X10 per side @ 60

2 scoops MAG-10

Slow cooked chuck roast
Pinto beans
Jasmin rice
1/2 large avocado
Cheddar cheese
Sour cream
Pico

720

Friday

Temp: 96.1
Weight: 192.8

Brain Candy

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:
A BB OHP 10,6,3,3,5 @ 45,65,90,105,115
B Seated DB OHP 4X8 @ 60
C Machine lateral raises 4X12 per side @ 80
D Pec deck reverse flies 4X12 @ 145
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135

2 scoops MAG-10
Slow cooked chuck roast
Black beans
Jasmin rice
1/2 large avocado
Cheddar cheese
Sour cream
Pico