Just Wingin' It

Training Training Logs
781

Wednesday

Temp: 96.0
Weight: 186.6

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

Char grilled chicken
Steamed rice
1 fried egg roll

Pork nachos
Crab chips
Spring roll

Rib roast
Red potatoes
Carrots
Onion

782

Thursday

Temp: 96.2
Weight: 188.0

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Squats 10,8,6,5,5,3,2 @ 45,95,135,185,210,240,265
B DB reverse lunges 4X6 per side @ 50
C Squat press 4X12 @ 5 PPS
D Lying leg curls 3X12 @ 110
E Toes elevated DB RDL 3X12 @ 65
F Single leg seated machine calf raises 3X10 per side @ 100
G Kneeling cable crunches 2X12 @ 150

2 scoops MAG-10

8 oz slow cooked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil

783

Friday

Temp: 96.3
Weight: 187.6

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

2 scoops Metabolic Drive

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A BB OHP 10,8,6,5,3,1 @ 45,65,85,105,120,130
B DB push press 4X8 @ 45
C Cable lateral raises 4X10 @ 20
D Cable bent over rear delt raises 4X10 per side @ 20
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Power clean from hang 3X4 @ 145
G Muscle snatch 2X6 @ 45

2 scoops MAG-10

8 oz slow cooked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil

784

Saturday

Temp: 96.2
Weight: 188.0

Spike Shotgun

4 jumbo eggs
1/2 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive
Mixed fruit
Kefir

2 mile walk

1 scoop Metabolic Drive

Bone in rib eye steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter

785

Sunday

Temp: 96.0
Weight: 186.4

Spike Shotgun

2 slices sprouted grain toast
Cream cheese
Tomato
Avocado
Cheddar cheese

2 scoop Metabolic Drive
Mixed berries
Kefir

2 mile walk

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

786

Monday

Temp: 96.1
Weight: 186.8

Brain Candy

4 jumbo eggs
Spinach
Coconut oil

Char grilled chicken
Steamed rice

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Deadlifts 3X5 @ 135,165,185
B Medium neutral grip chin ups 4X8 @ BW
C Meadows rows 4X12 per side @ 50
D Medium pronated grip pull downs 3X8 @ 165
C Half supinated grip machine rows 4X12 @ 145
F KB swings 3X12 @ 50
G Cross body hammer curls 3X10 per side @ 40
H Standing fat gripz EZ bar curls 3X10 @ 50

2 scoops MAG-10

Baked chicken breast
Broccoli
Boursin cheese

787

Tuesday

Temp: 96.2
Weight: 186.6

Brain Candy

4 jumbo eggs
Spinach
Coconut oil

4 baked chicken tenders
6 oz asparagus

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Decline bench press 10,10,5,5,5 @ 45,45,95,115,135
B Smith machine incline press 4X10 @ 45 lbs per side
C1 HS sideways press 3X10 @ 1 PPS
C2 HS flat press 3X8 @ 1 PPS
D Machine dips 3X10 @ 285
E Cable flies 3X12 @ 20 lbs per side
F Double handle push downs 3X12 @ 100
G Feet elevated pushups 2X15

2 scoops MAG-10

3 homemade sushi bowls

788

Wednesday

Temp: 96.1
Weight: 186.6

Brain Candy

4 jumbo eggs
Spinach
Coconut oil

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Squats 10,8,5,5,5 @ 45,95,115,140,170
B DB reverse lunges 4X6 per side @ 50
C Squat press 4X12 @ 5 PPS
D Lying leg curls 3X12 @ 110
E Toes elevated DB RDL 3X12 @ 65
F Single leg seated machine calf raises 3X10 per side @ 110
G Kneeling cable crunches 2X12 @ 150

2 scoops MAG-10

New York Strip Steak
Broccoli
Cheddar cheese

789

Thursday

Temp: 95.7
Weight: 186.6

Spike Shotgun

1 scoop Metabolic Drive

Various Thanksgiving food

790

Friday

Temp: 96.0
Weight: 187.8

Brain Candy

Scrambled eggs
2 slices sprouted grain bread
Cheddar cheese

Turkey
Sweet potatoes

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Seated BB OHP 10,10,5,5,5 @ 45,45,55,70,85
B DB push press 4X8 @ 45
C Cable lateral raises 4X10 @ 20
D Cable bent over rear delt raises 4X10 per side @ 20
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Power clean from hang 3X4 @ 145
G Muscle snatch 3X6 @ 45,55,65

2 scoops MAG-10

Sous vide tri tip steak
Mashed potatoes
Broccoli
Cheddar cheese

791

Saturday

Temp: 96.0
Weight: 187.2

Brain Candy

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

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

792

Sunday

Temp: 96.0
Weight: 187.4

Brain Candy

2 slices sprouted grain toast
Avocado
Cheddar cheese

2 slices sprouted grain toast
Turkey
Tomato
Cheddar cheese
Mayo

Yard work

2 scoop Metabolic Drive
Mixed berries
Kefir

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

793

Monday

Temp: 95.9
Weight: 188.2

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

4 baked chicken tenders
Sweet potatoes
Mashed red potatoes

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Deadlifts 8,6,5,5,9 @ 135,185,215,245,275
B Supinated grip chin ups 4X8 @ BW
C DB rows 4X10 per side @ 100
D Wide pronated grip pull downs 3X8 @ 165
E1 Close neutral grip seated cable rows 3X8 @ 180
E2 DB pullovers 3X8 @ 50
F Back extensions 2X15 @ 25
G Zottman curls 3X10 per side @ 30
H Single arm HS preacher curls 3X8 per side @ 35

2 scoops MAG-10

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

794

Tuesday

Temp: 95.7
Weight: 188.4

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

4 baked chicken tenders
Sweet potatoes

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Decline bench press 10,10,8,6,5,5,8 @ 45,45,95,135,150,175,195
B Flat DB press 4X8 @ 70
C BB Incline press 4X6 @ 135
D Wide grip dips 3X10 @ BW
E Incline pronated grip DB flies 3X8 @ 25
F U bar push downs 3X12 @ 120,130,140
G Feet elevated pushups 15,12

2 scoops MAG-10

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

795

Wednesday

Temp: 95.9
Weight: 189.8

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

6 oz turkey
8 oz green beans

1 scoop Metabolic Drive

New York strip steak
Broccoli

796

Thursday

Temp: 95.8
Weight: 188.0

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

Salata regular salad

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Squats 10,8,6,5,5,5 @ 45,95,135,190,220,245
B BB reverse lunges 4X6 per side @ 135
C Leg press 4X10 @ 4 PPS
D Seated leg curls 3X12 @ 100
E BB RDL 3X10 @ 135
F Seated calf raises 3X15 @ 90
G Hanging leg raises 2X12

2 scoops MAG-10

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

797

Friday

Temp: 95.7
Weight: 189.0

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A BB OHP 10,8,6,5,5,5 @ 45,65,80,95,110,125
B Neutral grip seated machine OHP 10,10,8,8 @ 100
C1 Standing DB swings 3X20 @ 50
C2 Seated DB lateral raises 3X10 @ 15
D1 Lying incline DB swings 3X20 @ 50
D2 Lying incline reverse flies 3X10 @ 15
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Plate raises 3X15 @ 25
G SGHP from hang 3X5 @ 185

2 scoops MAG-10

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

798

Saturday

Temp: 96.3
Weight: 188.8

Spike Shotgun

1/2 cup egg whites
4 jumbo eggs
Spinach
Coconut oil

2 slices sprouted grain toast
Turkey
Tomato
Cheddar cheese
Mayo

2 mile walk

2 scoop Metabolic Drive
Mixed berries
Kefir

Indigo-3G

Pork ribs
Fried rice
Chips
Guacamole
Fresh veggies

799

Sunday

Temp: 96.2
Weight: 189.0

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
Blue cheese
Olive oil

800

Monday

Temp: 95.7
Weight: 187.2

Brain Candy

1.5 cups egg whites
1 jumbo egg
Spinach
Coconut oil

3 baked chicken tenders
6 oz asparagus

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Deadlifts 8,6,3,3,6 @ 135,185,230,260,295
B Supinated grip chin ups 4X8 @ BW
C DB rows 4X10 per side @ 100
D Wide pronated grip pull downs 3X8 @ 165
E1 Close neutral grip seated cable rows 3X10 @ 180
E2 DB pullovers 3X8 @ 50
F 45 degree Back extensions 3X12 @ 45
G Zottman curls 3X10 per side @ 30
H Single arm HS preacher curls 3X6 per side @ 35

2 scoops MAG-10

Baked chicken breast
Broccoli
Bacon
Mushrooms
Heavy cream