Just Wingin' It

Training Training Logs
1301

Wednesday

Temp: 96.0
Weight: 165.2

Spike shooter

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 Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press 4X12 @ 5 PPS
D Smith machine split squats 4X10 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per side @ BW

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

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter

1302

Thursday

Temp: 96.0
Weight: 164.8

Spike shooter

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 Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8 @ 70,85,100,115,130,145,160
B Supinated grip cable rows 4X10 @ 130
C HS machine high rows 4X12 per side @ 2 PPS
D Chest supported T bar rows 4X10 @ 90
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ red band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 8,10,12,15 per side @ 50,40,30,20
H Machine preacher curls 10,8,8,6,8,10 @ 100,100,100,80,60,40

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

2 mile walk

2 scoops Metabolic Drive
2 tablespoons peanut butter

1303

Friday

Temp: 96.2
Weight: 164.6

Spike shooter

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

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,22 @ 50,50,60,60,70,70,80,80,55
C Neutral grip machine press 4X12 @ 140
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 3X8 @ 30
E Muscle snatch 3X8 @ 45
F1 Medium grip dips 4X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Single arm rope press downs 3X12 per side @ 40
H Feet elevated pushups 20,15

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

2 scoops Metabolic Drive
2 tablespoons peanut butter

1304

Saturday

Temp: 96.8
Weight: 164.0

Spike shotgun

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

1 scoop Metabolic Drive

2 scoops Plazma
Workout:
A1 Seated leg curls 8X12 @ 50,60,70,80,90,100,80,60
B Front squats 10,10,10,8,6 @ 45,95,115,135,155
C Hack squat machine 4X12 @ 2 PPS
D BB reverse lunges 3X8 per side @ 95
E BB RDL 3X10 @ 135
F Leg extensions 3X15 @ 155
G1 Seated calf raises 3X15 @ 125
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X12 per leg

2 scoops Metabolic Drive

Grilled chicken breast
Grilled chicken thigh
Grilled fajita steak
3 flour tortillas
Guacamole
Sour cream
Cheese
Chips
Queso
Frozen margarita

1305

Sunday

Temp: 96.3
Weight: 168.4

Spike shotgun

2 scoops MAG-10

2 scoops MAG-10

2 mile walk

2 scoops MAG-10

2 scoops MAG-10

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

1306

Monday

Temp: 96.2
Weight: 167.6

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken
Jasmin rice
Black beans
Guacamole
Mixed cheese
Pico

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X10 @ BW
C HS seated rows 4X10 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm pull downs 3X10 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F KB swings 3X20 @ 50
G Palms up fat gripz alternating DB curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 60

2 scoops MAG-10

6.2 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive

1307

Tuesday

Temp: 96.2
Weight: 167.4
Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Turkey club sandwich
Sweet potato fries

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 20,15,12,10,8,8,6,20 @ 45,95,115,135,155,175,185,135
C DB floor press 4X8 @ 65
D HS incline press 4X8 @ 70 per side
E Seated Arnold press 3X8 @ 45
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G Straight bar press downs 3X12 @ 100
H Feet elevated pushups 20,16

2 scoops MAG-10

6.1 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive

1308

Wednesday

Temp: 96.1
Weight: 167.2

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 handfuls mixed nuts
Cheddar cheese

2 mile walk

6.2 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive

1309

Thursday

Temp: 96.7
Weight: 165.0

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 70,85,100,115,130,145,160
B Half supinated grip machine rows 4X12 @ 160
C HS machine high rows 4X10 @ 2 PPS
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F 45 degree back extensions 3X12 @ 25
G Alternating hammer curls 3X10 per side @ 40
H EZ bar jettison curls 2X8,8,12 @ 50 + red band

2 scoops MAG-10

1 lb ground beef
2 whole wheat buns
2 slices cheddar cheese
1/2 large avocado
Baked sweet potato
Chips
Queso

1 scoop Metabolic Drive

1310

Friday

Temp: 96.6
Weight: 166.0

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,6,8,22 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D Incline cable flies 3X12 @ 35
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 3X12 @ 60
H Feet elevated pushups 20,15

2 scoops MAG-10

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

1 scoop Metabolic Drive

1311

Saturday

Temp: 96.1
Weight: 166.0

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Leg press 4X12 @ 4 PPS
D1 DB BSS 3X12 per side @ 55
D2 BB hip thrusts 3X10 @ 135
E Trap bar RDL 3X10 @ 135
F Leg extensions 3X15 @ 155
G1 Seated calf raises 3X16 @ 125
G2 Tibialis anterior machine 3X20 @ 50
H1 Ab wheel rollouts from knees 3X12
H2 Side bents 3X12 per side @ 45
I Walking lunges 1X24 per leg

2 scoops MAG-10

2 cans tuna
Gluten free pasta
2 Campari tomatoes
Mayo

Rib eye steak
Blue cheese cream sauce
Mixed salad greens
4 Campari tomatoes
1/4 large avocado
Olive oil
Butter

1312

Sunday

Temp: 96.5
Weight: 167.6

Spike shotgun

6 jumbo eggs
3 flour tortillas
3 slices cheddar cheese
butter

Yard work
2 mile walk

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 handfuls mixed nuts

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

1 scoop Metabolic Drive

1313

Monday

Temp: 96.4
Weight: 167.8

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken
8 oz green beans

1 mile walk

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 7X12 @ 70,85,100,115,130,145,160
B Supinated grip chin ups 4X10 @ BW
C Meadows rows 4X12 per side @ 60
D1 Wide pronated grip pull downs 3X10 @ 160
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Rack pulls 10,10,10,10,8 @ 135,185,225,275,315
G Palms up fat gripz alternating DB curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

6 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive

1314

Tuesday

Temp: 96.3
Weight: 167.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken
8 oz green beans

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 20,15,12,10,8,8,8 @ 45,95,115,135,155,155,155
C Cable flies 3X12 @ 20 per side
D HS incline press 4X12 @ 1 PPS
E Seated Arnold press 3X10 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 50
H Feet elevated pushups 20,18

2 scoops MAG-10

2 oz grilled fajita steak
4 oz grilled fajita chicken
8 oz broccoli

1 scoop Metabolic Drive

1315

Wednesday

Temp: 96.8
Weight: 167.4

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken
8 oz green beans

1 scoop Metabolic Drive
2 handfuls mixed nuts

2 mile walk

Baked chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips

1316

Thursday

Temp: 96.2
Weight: 166.2

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 Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 70,85,100,115,130,145,160
B Half supinated grip machine rows 4X12 @ 160
C Single arm pull downs 4X10 @ 60
D Pronated grip HS seated rows 4X10 @ 3 PPS
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H Preacher curl machine 10,10,8,8,8,12 @ 100,100,100,80,60,40

2 scoops MAG-10

2 cans tuna
Gluten free pasta
2 Campari tomatoes
Mayo

1 scoop Metabolic Drive

1317

Friday

Temp: 96.6
Weight: 167.8

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz green beans

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X20 @ 15
B Decline DB Press 15,15,12,12,10,10,8,8,24 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 135
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 10,8,8 @ 30
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lateral raises 3X12 @ 15
F3 Banded lateral raises 3X10 @ short red band
G Rope press downs 3X12 @ 60
H Feet elevated pushups 18,15

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive
2 tablespoons peanut butter

1318

Saturday

Temp: 97.0
Weight: 166.2

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 25,20,15,12,10,30 @ 1,2,3,4,5,3 PPS
C DB goblet squats 4X10 @ 90
D BB reverse lunges 3X8 per side @ 95
E BB RDL 3X8 @ 185
F Leg extensions 3X15 @ 150
G1 Standing calf raise machine 3X20 @ 125
G2 Standing ankle dorsiflexion 3X60
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

New York strip steak
Mixed salad greens
17 cherry tomatoes
1/2 large avocado
Olive oil
Butter

1319

Sunday

Temp: 96.3
Weight: 164.8

Spike shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 mile walk

2 handfuls mixed nuts
1 scoop Metabolic Drive

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

2 tablespoons peanut butter

1320

Monday

Temp: 96.7
Weight: 165.6

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,100
B Supinated grip chin ups 4X10 @ BW
C Close neutral grip seated cable rows 4X10 @ 145
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F 45 degree back extensions 3X10 @ 50
G Zottman curls 3X10 per side @ 30
H Wavy bar cable curls 3X10 @ 80

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive