Just Wingin' It

Training Training Logs
1101

Thursday

Temp: 95.5
Weight: 168.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

5 oz baked chicken breast
8 oz Brussels sprouts

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D Meadows rows 4X12 per side @ 50
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Alternating hammer curls 3X10 per side @ 37.5
H Lying incline fat gripz EZ bar curls 3X8 @ 50

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive

1102

Friday

Temp: 96.0
Weight: 168.0

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,26 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline DB squeeze press 10,8,8 @ 30
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Rope press downs 12,12,12,8,8 @ 90,90,90,70,50
H Feet elevated pushups 18.15

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive

1103

Saturday

Temp: 95.4
Weight: 168.0

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Leg extensions 7X12 @ 50,70,90,110,130,150,170
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C1 Goblet squats 3X8 @ 80
C2 BB hip thrusts 3X10 @ 90
D DB BSS 3X12 per side @ 35
E Lying leg curls 4X12 @ 95
F Single leg DB RDL 2X10 per side @ 60
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 2X12
H2 Cable twists 2X10 per side @ 60
I Walking lunges 1X20 per side

2 scoops MAG-10

1 scoop Metabolic Drive
2 handfuls mixed nuts

Ribeye steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Butter

1104

Sunday

Temp: 96.3
Weight: 166.2

Spike Shotgun

3 jumbo eggs
2 slices sprouted grain bread
1/2 large avocado
Cheddar cheese
Butter

1 scoop Metabolic Drive

1 scoop Metabolic Drive
Green grapes

Sockeye salmon
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil

1105

Monday

Temp: 96.2
Weight: 168.0

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A BB bent over rows 12,12,10,8,8,8,8 @ 45,95,115,135,135,135,135
B Supinated grip chin ups 6,8,10,12 @ 45,35,25,BW
C Rope seated cable rows 4X12 @ 105,120,120,120
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 12,12,12,8,8 @ 90,90,90,70,50

2 scoops MAG-10

1 scoop Metabolic Drive
Green grapes

Ribeye steak
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil
Butter

1106

Tuesday

Temp: 95.7
Weight: 167.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz cauliflower

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Slight decline Smith machine press 12,12,12,10,8,8,8,8 @ 25,35,45,55,65,65,65,65 per side
C Cable flies 3X12 @ 20 per side
D Incline BB press 4X8 @ 135
E Seated Arnold press 10,8,8 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Pushups 20,18

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive

1107

Wednesday

Temp: 95.7
Weight: 167.8

Spike shooter

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Hack squat machine 7X12 @ 0,1,2,3,2,1,0 PPS
C Squats 4X10 @ 135
D Smith machine split squats 4X8 per side @ 25 per side
E DB RDL 3X10 @ 60
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Slant board reverse crunches 2X10
G2 Side bends 2X10 per side @ 45
H Walking lunges 1X20 per side @ BW

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive

1108

Thursday

Temp: 95.9
Weight: 168.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Snatch grip rack pulls below knee 8,8,8,2 @ 135,185,225,275
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 12,12,12,10,10,10 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive

1109

Friday

Temp: 96.0
Weight: 168.4

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,7,18 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D HS incline press 4X10 @ 55 per side
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Single arm rope press downs 12,12,12,10,8 per side @ 40,40,40,30,20
H Feet elevated pushups 16,15

2 scoops MAG-10

Ground beef
Broccoli

1 scoop Metabolic Drive

1110

Saturday

Temp: 96.0
Weight: 168.0

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
C Goblet squats 4X8 @ 80
D DB BSS 3X12 per side @ 45
E BB RDL 3X10 @ 135
F Leg extension 3X15 @ 150
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 2X12
H2 Cable twists 2X12 per side @ 60
I Walking lunges 1X23 per side

2 scoops MAG-10

1 scoop Metabolic Drive
2 handfuls mixed nuts

Steak
Wheat tortilla
Spanish rice
Black beans
Guacamole
Cheese
Sour cream
Pico

1111

Sunday

Temp: 96.1
Weight: 168.6

Spike Shotgun

2 slices sprouted grain bread
1/2 large avocado
Cheddar cheese

1 scoop Metabolic Drive

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
11 cherry tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

1112

Monday

Temp: 95.7
Weight: 167.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
6 oz asparagus

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
B Supinated grip chin ups 4X12 @ BW
C Medium neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F 45 degree back extensions 3X10 @ 25
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 12,12,12,8,8 @ 90,90,90,70,50

2 scoops MAG-10

Ribeye steak
Mixed salad greens
11 cherry tomatoes
1/2 large avocado
Olive oil
Butter

1113

Tuesday

Temp: 95.7
Weight: 166.8

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

1 mile walk

Indigo-3G

Finibar

1 scoop Plazma
2 scoops MAG-10
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,20 @ 45,95,115,135,155,175,185,135
C Flat DB press 4X10 @ 65
D Incline BB press 8,8,8,7 @ 135
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X15 @ 15
F V bar press downs 3X12 @ 130
G Pushups 20,15

2 scoops MAG-10

Ribeye steak
8 oz broccoli

1114

Wednesday

Temp: 96.0
Weight: 166.8

Spike shooter

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

1 mile walk

Indigo-3G

Finibar

4 scoops MAG-10
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 4X10 @ 45,95,135,185
C Squat press 4X12 @ 5 PPS
D Smith machine split squats 4X8 per side @ 35 per side
E DB RDL 3X10 @ 60
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Slant board reverse crunches 2X10
G2 Side bends 2X10 per side @ 45
H Walking lunges 1X15 per side @ BW

2 scoops MAG-10

Baked chicken breast
Mixed salad greens
11 cherry tomatoes
1/2 large avocado
Olive oil

1 scoop Metabolic Drive

1115

Thursday

Temp: 95.7
Weight: 165.6

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Thanksgiving

1116

Friday

Temp: 96.0
Weight: 169.2

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

4 scoops MAG-10
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X8 @ 135
G Alternating hammer curls 3X10 per side @ 40
H Single arm machine preacher curls 10,10,10,8,8 @ 50,50,50,40,30

2 scoops MAG-10

2 slices sprouted grain toast
1 can tuna
Cheddar cheese
Mayo

Assorted sushi
Tuna roll
Philadelphia roll
Specialty roll

1117

Saturday

Temp: 95.9
Weight: 170.0

Spike shotgun

1 jumbo egg
1.5 cup eggs whites
Spinach
Coconut oil

Finibar

4 scoops MAG-10
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,7,7,16 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 3X8 @ 30
E Strict BB OHP 10,8,6,8,10 @ 45,65,85,65,45
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Rope press downs 12,12,12,8,8 @ 90,90,90,70,50
H Feet elevated pushups 2X18

Leftover turkey
Mashed potatoes

New York strip steak
Spinach
4 Campari tomatoes
1/2 large avocado
Olive oil
Butter

1118

Sunday

Temp: 95.7
Weight: 166.2

Spike Shotgun

2 slices sprouted grain bread
1/2 large avocado
Cheddar cheese

1 scoop Metabolic Drive

Yard work

Leftover turkey
2 handfuls mixed nuts

1 scoop Metabolic Drive

Sockeye salmon
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil

1119

Monday

Temp: 95.7
Weight: 165.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

Finibar

4 scoops MAG-10
Workout:
A Chest supported T bar rows 20,15,12,10,8,16 @ 25,50,75,100,125,75
B Supinated grip chin ups 12,10,8,6,12 @ BW,25,35,45,BW
C Close neutral grip HS seated rows 4X10 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,4 @ 135,185,225,275
G Fat gripz palms up alternating curls 3X10 per side @ 35
H Rope cable curls 12,12,12,6,8 @ 90,90,90,70,50

Leftover turkey
Mashed potatoes
8 oz Brussels sprouts

1 scoop Metabolic Drive

1120

Tuesday

Temp: 96.0
Weight: 165.6

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

1 mile walk

1 scoop Metabolic Drive

4 scoops MAG-10
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,6,18 @ 45,95,115,135,155,175,185,195,135
C Neutral grip machine press 4X12 @ 155
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X10 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Pushups 22,18

Leftover turkey
8 oz broccoli

2 tablespoons peanut butter