Just Wingin' It

Training Training Logs
821

Sunday

Temp: 96.6
Weight: 184.4

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

New York Strip Steak
Mixed salad greens
2 tomatoes
1 small avocado
Cheddar cheese
Olive oil
Butter

822

Monday

Temp: 95.9
Weight: 183.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

3 baked chicken tenders
8 oz green beans

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Chest supported T bar rows 12,12,12,10,5,12 @ 25,50,75,100,125,75
B Supinated grip chin ups 7,6,6,6 @ BW
C Half supinated grip machine rows 4X12 @ 145
D1 Wide pronated grip pull downs 3X8 @ 150
D2 Straight arm pull downs 3X8 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 3X8 @ 135,185,225
G Palms up alternating curls 3X10 per side @ 30
H HS preacher curls 10,8,8, @ 55

2 scoops MAG-10

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

823

Tuesday

Temp: 96.0
Weight: 183.4

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,15,12 @ 30,40,50
A2 Face pulls 20,15,12 @ 30,40,50
B Decline bench press 20,15,12,10,8,8 @ 45,95,115,135,155,155
B Neutral grip machine press 4X12 @ 140
C Incline DB flies 3X10 @ 30
D Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X10 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar push downs 3X12 @ 120
G Feet elevated pushups 2X12

2 scoops MAG-10

Ground bison
3/4 cup Jasmin rice
Broccoli slaw
Purple cabbage

824

Wednesday

Temp: 96.3
Weight: 182.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

3 baked chicken tenders
8 oz green beans

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 12,10,8,6,4 @ 45,95,135,185,225
C Smith machine split squats 3X6 per side @ 1 PPS
D Squat press 4X8 @ 5 PPS
E DB RDL 3X8 @ 60
F Leg press calf extensions 3X12 @ 300
G Hanging leg raises 2X12

2 scoop MAG-10

Tenderloin steak
2 strips bacon
Broccoli

825

Thursday

Temp: 95.7
Weight: 183.0

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Neutral grip HS seated rows 4X8 @ 3 PPS
C HS high rows 4X10 @ 2 PPS - 1 side at a time
D1 Single arm seated cable rows 3X10 per side @ 60
D2 DB pullovers 3X8 @ 50
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Hammer curls 3X10 per side @ 40
H EZ bar curls 3X8 @ 60

2 scoops MAG-10

Ground bison
Whole wheat pasta
Spaghetti sauce

826

Friday

Temp: 96.6
Weight: 183.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

1 tuna taco
1 catfish taco
Chips
Queso

Indigo-3G

2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,10 @ 75,100,115,130,145
B Decline DB press 15,15,12,12,8,8 @ 45,45,55,55,65,65
C Cable flies 4X12 @ 40
D HS incline press 4X8 @ 1 PPS
E BB push press 4X8 @ 95
F1 Medium grip dips 3X8 @ BW
F2 Lean away lateral raises 3X10 @ 20
G Single arm press downs 4X10 @ 40,40,30,30
H Feet elevated pushups 2X12

2 scoops MAG-10

Chicken breast
Jasmin rice
Broccoli
Honey garlic sauce

827

Saturday

Temp: 96.4
Weight: 186.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

FInibar

Workout:
A Lying leg curls 20,15,12,12,10,6,6,6+10 @ 50,65,80,95,110,125,95,65
B Leg press 20,15,12,10,12,15,20 @ 1,2,3,4,3,2,1 PPS
C BSS 3X10 per side @ 30
D DB RDL 3X8 @ 135
E Leg extensions 3X15 @ 130
F1 Tibialis anterior machine 20,20,15 @ 50
F2 Seated leg curls 3X25 @ 90
G1 Ab wheel rollouts from knees 3X8
G2 Cable ab twists 3X10 per side @ 60

2 scoops MAG-10

Ground bison
3/4 cup Jasmin rice
Broccoli slaw
Purple cabbage

Ribeye steak
Mixed salad greens
2 tomatoes
1 small avocado
Cheddar cheese
Olive oil
Butter

828

Sunday

Temp: 96.3
Weight: 184.0

Spike Shotgun

2 slices sprouted grain bread
Cream cheese
1 tomato

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1 scoop Metabolic Drive

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

829

Monday

Temp: 96.6
Weight: 183.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip seated cable rows 20,15,12,12,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Supinated grip chin ups 4X7 @ BW
C DB rows 4X8 per side @ 90
D1 Wide pronated grip pull downs 3X8 @ 165
D2 Straight arm pull downs 3X8 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X8 @ 80

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

Ground beef
1 cup Jasmin rice
Mixed greens and veggies

830

Tuesday

Temp: 96.0
Weight: 183.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

3 baked chicken tenders
8 oz green beans

1 scoop Metabolic Drive

Zucchini lasagna

2 tablespoons peanut butter

831

Wednesday

Temp: 96.5
Weight: 181.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 handfuls mixed nuts
Cheddar cheese

Ground beef
1 cup Jasmin rice
Mixed greens and veggies

832

Thursday

Temp: 96.3
Weight: 181.4

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Pronated grip HS seated rows 4X8 @ 3 PPS
C HS high rows 4X10 @ 2 PPS - 1 side at a time
D Half supinated machine row 4X12 @ 145
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Rack pulls 10,10,10,6 @ 135,185,225,275
G Cross body hammer curls 3X10 per side @ 40
H EZ bar curls 3X8 @ 65

2 scoops MAG-10

New York Strip Steak
Broccoli
Cheddar cheese

833

Friday

Temp: 96.0
Weight: 182.4

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
8 oz green beans

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,10,8 @ 70,85,100,115,130,145
B Decline DB press 15,15,12,12,8,8 @ 45,45,55,55,65,65
C Neutral grip machine press 4X12 @ 140
D1 Incline DB flies 3X8 @ 35
D2 Incline DB twist press 3X6 @ 35
E BB push press 4X8 @ 95
F1 Medium grip dips 3X8 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 3X12 @ 40
H Feet elevated pushups 2X10

2 scoops MAG-10

Ground beef
1 cup Jasmin rice
Mixed greens and veggies

834

Saturday

Temp: 96.5
Weight: 182.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Cheddar cheese
Butter

Indigo-3G

FInibar

Workout:
A Lying leg curls 20,15,12,12,10,8,5,7+10 @ 50,65,80,95,110,125,95,65
B Leg press 20,15,12,10,12,15,20 @ 1,2,3,4,3,2,1 PPS
C BSS 3X10 per side @ 35
D BB RDL 3X8 @ 135
E Leg extensions 3X15 @ 140
F1 Tibialis anterior machine 20,20,12 @ 50
F2 Seated leg curls 25,20,20 @ 90
G1 Ab wheel rollouts from knees 3X8
G2 Cable ab twists 3X10 per side @ 60
H Walking lunges 1X12 per side @ BW

2 scoops MAG-10

4 baked chicken tenders
2 low carb wheat tortillas
Cheddar cheese
Mayo

Ribeye steak
Mixed salad greens
Small tomatoes
1 small avocado
Blue cheese
Olive oil
Butter

835

Sunday

Temp: 96.0
Weight: 183.4

Spike Shotgun

2 slices sprouted grain bread
Cream cheese
8 small tomatoes
1/2 small avocado
Cheddar cheese

2 scoops Metabolic Drive
8 oz mixed fruit
Kefir

2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
Small tomatoes
1 small avocado
Cheddar cheese
Olive oil

836

Monday

Temp: 96.3
Weight: 182.6

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,6,12 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X7 @ BW
C Single arm seated cable rows 4X8 per side @ 75
D1 Wide pronated grip pull downs 3X8 @ 165
D2 Straight arm pull downs 3X8 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Power clean from hang 3X3 @ 135
G Palms up alternating curls 3X8 per side @ 35
H Rope cable curls 3X8 @ 80

2 scoops MAG-10

Slow cooked chuck roast
Jasmin rice
Black beans
1 small avocado
Sour cream
Cheddar cheese
Pico

837

Tuesday

Temp: 96.0
Weight: 183.0

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
8 oz yellow squash

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,15,12 @ 30,40,50
A2 Face pulls 20,15,12 @ 30,40,50
B Decline bench press 20,15,12,10,8,8 @ 45,95,115,135,155,175
B Cable flies 3X12 @ 20 lbs per side
C HS incline press 4X10 @ 1 PPS
E1 Wide grip dips 3X10 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar push downs 3X12 @ 120
G Feet elevated pushups 2X12

2 scoops MAG-10

Slow cooked chuck roast
Jasmin rice
Kidney beans
1 small avocado
Sour cream
Cheddar cheese
Pico

838

Wednesday

Temp: 96.2
Weight: 183.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
8 oz green beans

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B1 Smith machine split squats 3X8 per side @ 1 PPS
B2 Smith machine squats 3X5 @ 1 PPS
C Squat press 4X8 @ 5 PPS
D DB RDL 3X10 @ 65
F Leg press calf extensions 3X15 @ 4 PPS
G Hanging leg raises 3X12

2 scoop MAG-10

Tenderloin steak
Broccoli

839

Thursday

Temp: 96.3
Weight: 183.4

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

4 baked chicken tenders
8 oz yellow squash

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Neutral grip seated cable rows 4X10 @ 165
C HS high rows 4X10 @ 2 PPS - 1 side at a time
D Half supinated machine row 4X12 @ 145
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 35
H HS preacher curls 8,6,12 @ 70,70,45

2 scoops MAG-10

Slow cooked chuck roast
Jasmin rice
Pinto beans
1 small avocado
Sour cream
Cheddar cheese
Pico

840

Friday

Temp: 96.2
Weight: 183.8

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Pronated grip lying incline reverse flies 4X15 @ 15
B Decline DB press 15,15,12,12,8,8 @ 45,45,55,55,65,65
C CGBP 6,6,6,12 @ 135,135,135,95
D Low to high cable flies 3X10 @ 20 lbs per side
E Seated military press from pins 5,4,5,5 @ 95
F1 Medium grip dips 3X10 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 2X12

2 scoops MAG-10

Slow cooked chuck roast
Jasmin rice
Black beans
1 small avocado
Sour cream
Cheddar cheese
Pico