Just Wingin' It

Training Training Logs
721

Saturday

Temp: 96.8
Weight: 192.0

Spike Shotgun

Scrambled eggs
3 corn tortillas
Cheddar cheese

Baked chicken breast
Sauerkraut
2 handfuls mixed nuts

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

722

Sunday

Temp: 96.3
Weight: 192.2

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk with 40 lb weight vest

2 scoops MAG-10

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

Green grapes

723

Monday

Temp: 96.1
Weight: 192.0

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 Deadlifts 8,6,5,3,9 @ 135,185,225,250,280
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 2X20 @ red band
G Alternating hammer curls 3X10 per side @ 40
H HS Machine preacher curls 8,6,6,10 @ 90,90,90,45

2 scoops MAG-10

Ground bison
Multigrain pasta
Spaghetti sauce

724

Tuesday

Temp: 95.7
Weight: 192.0

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

Indigo-3G

2 scoops Plazma
Workout:
A Decline bench press 10,8,6,5,3,5 @ 45,95,135,150,185,205
B CGBP 4X6 @ 155
C Incline DB press 4X8 @ 65
D Medium grip dips 3X10 @ BW
E Pec deck flies 3X8 @ 145
F Single arm push downs 3X12 per side @ 60,60,50
G DB overhead triceps extensions 3X10 @ 50
H Feet elevated pushups 12,10 @ BW

2 scoops MAG-10

Sous vide cod
3 corn tortillas
1/2 large avocado
Cotilla cheese
Sour cream
Purple cabbage

725

Wednesday

Temp: 95.6
Weight: 192.4

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
Green grapes

2 mile walk with 40 lb weight vest

New York Strip Steak
Broccoli
Cheddar cheese
Butter

726

Thursday

Temp: 95.9
Weight: 192.8

Brain Candy

2 jumbo 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 Squats 10,8,5,3,6 @ 45,135,190,215,245
B Hack squat machine 4X10 @ 2 PPS
C BB hip thrusts 3X8 @ 225
D Seated leg curls 3X12 @ 100
E Single leg DB RDL 3X10 per side @ 60
F1 Standing calf raises 3X15 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 2X8
G2 Cable ab twists 2X10 per side @ 60

2 scoops MAG-10

Ground bison
Multigrain pasta
Spaghetti sauce

727

Friday

Temp: 96.2
Weight: 192.4

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Char grilled chicken
Steamed rice

2 scoops Plazma
Workout:
A BB OHP 10,6,5,3,3 @ 45,65,95,110,125
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

3 homemade sushi rolls

728

Saturday

Temp: 96.8
Weight: 193.2

Spike Shotgun

Scrambled eggs
3 corn tortillas
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

2 mile walk

Baked chicken breast
6 oz asparagus

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

Halo top ice cream

729

Sunday

Temp: 96.8
Weight: 194.0

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

Sockeye salmon
Crab cake
Mixed salad greens
2 tomatoes
1/2 large avocado
Feta cheese
Olive oil

730

Monday

Temp: 95.8
Weight: 194.2

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Deadlifts 3X5 @ 135,155,185
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 8,8,6,4,4,10 @ 120,120,120,100,80,60

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter
1 scoop BCAA structured peptides

731

Tuesday

Temp: 96.0
Weight: 191.6

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
1 scoop BCAA structured peptides

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Decline bench press 10,10,5,5,5 @ 45,45,95,115,135
B CGBP 4X6 @ 155
C Incline DB press 4X8 @ 65
D Pec deck flies 3X8 @ 145
E Medium grip dips 3X10 @ BW
F Single arm push downs 3X12 per side @ 50
G DB overhead triceps extensions 3X10 @ 50
H Pushups 15,12 @ BW

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter

732

Wednesday

Temp: 96.4
Weight: 191.4

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

1 mile walk

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter

733

Thursday

Temp: 96.2
Weight: 191.0

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Squats 10,5,5,5,5 @ 45,95,115,135,155
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 3X15 @ 120
F2 Standing ankle dorsiflexion 3X50

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter

734

Friday

Temp: 96.3
Weight: 191.6

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A BB OHP 4X5 @ 45,55,65,80
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 Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter

735

Saturday

Temp: 96.4
Weight: 191.2

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

2 mile walk

1 scoop Metabolic Drive

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

736

Sunday

Temp: 95.7
Weight: 190.6

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

737

Monday

Temp: 95.9
Weight: 191.6

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Deadlifts 10,8,5,5,9 @ 135,185,200,230,260
B Wide pronated grip pull ups 4X6 @ BW
C Neutral grip HS seated rows 4X8 per side @ 4 PPS
D Single arm pull downs 3X10 per side @ 75
E Chest supported T bar rows 3X8 @ 125,115,115
F Banded hyperextensions 2X25 @ red band
G Palms up alternating curls 3X10 per side @ 35
H EZ bar cable curls 3X10 @ 80

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter

738

Tuesday

Temp: 96.0
Weight: 190.0

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Decline bench press 10,8,6,5,5,10 @ 45,95,115,145,165,185
B Neutral grip machine press 4X12 @ 140
C Incline BB press 4X6 @ 135
D Wide grip dips 3X10 @ BW
E Cable flies 3X10 @ 22.5 lbs per side
F Straight bar push downs 3X12 @ 120,130,140
G Cable overhead triceps extensions 3X10 @ 60,70,80
H Feet elevated pushups 2X15 @ BW

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter

739

Wednesday

Temp: 95.5
Weight: 189.8

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter

740

Thursday

Temp: 96.3
Weight: 189.0

Brain Candy

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive

1 scoop Metabolic Drive

Indigo-3G

2 scoops Plazma
Workout:
A Squats 10,8,6,5,5,6 @ 45,95,135,175,205,230
B Trap bar dead lifts 4X8 @ 135,225,225,225
C1 BSS 3X10 per side @ 35
C2 BB hip thrusts 3X10 @ 90
D Leg extensions 3X12 @ 155
E Seated calf raises 3X12 @ 125
F1 Slant board reverse crunches 2X10
F2 Side bends 2X10 per side @ 45

2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut

2 scoops Metabolic Drive
2 tablespoons peanut butter