Just Wingin' It

Training Training Logs
1341

Monday

Temp: 96.3
Weight: 171.0

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 70,85,100,115,130,145,160
B Supinated grip chin ups 4X10 @ BW
C Meadows rows 4X10 per side @ 60
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 @ 90
G Constant tension palms up fat gripz DB curls 3X12 per side @ 15
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

6.8 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive

1342

Tuesday

Temp: 96.6
Weight: 171.8

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken breast
8 oz Brussels sprouts

Micro-PA

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 10,10,10,10,4,20 @ 45,95,135,185,205,135
C Flat DB press 4X12 @ 65
D Incline BB press 4X6 @ 135
E Standing single arm DB OHP 3X8 per side @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 120
H Feet elevated pushups 18,16

2 scoops MAG-10

5.6 oz grilled fajita steak
8 oz broccoli

1 scoop Metabolic Drive

1343

Wednesday

Temp: 96.5
Weight: 171.2

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

6 oz grilled chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press 4X12 @ 6 PPS
D Smith machine split squats 10,4 per side @ 35 per side
E Hip adduction machine 3X20 @ 60
F Toes elevated constant tension DB RDL 3X12 @ 65
G1 Standing calf raise machine 25,20,20 @ 120
G2 Standing ankle dorsiflexion 3X60
H1 Hanging leg raises 3X12
H2 Side bends 3X12 per side @ 45
I Walking lunges 1X12 per leg

2 scoops MAG-10

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

1 scoop Metabolic Drive

1344

Thursday

Temp: 96.0
Weight: 171.6

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

2 chicken tacos
Refried beans
Rice
Chips
Guacamole

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 70,85,100,115,130,145,160,175
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X10 per side @ 115 per side
D Single arm seated cable rows 4X10 per side @ 70
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 Straight bar curls 1X30 @ 45

2 scoops MAG-10

5.6 oz grilled fajita chicken
8 oz broccoli

1 scoop Metabolic Drive

1345

Friday

Temp: 96.7
Weight: 174.4

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

Micro-PA

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 10,10,10,10,6,24 @ 50,60,70,80,90,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline DB twist press 3X10 @ 30
E BB push press 10,8,6,4,10 @ 65,95,115,135,95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 @ 20
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 18,16

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

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

1346

Saturday

Temp: 96.7
Weight: 170.8

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B1 Leg press 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
B2 Leg press calf raises 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
C Trap bar deadlifts 3X10 @ 225,245,245
D1 Hip adduction machine 3X20 @ 60
D2 Hip abduction machine 3X20 @ 100
E BB RDL 2X10 @ 135
F Leg extensions 2X20 @ 150
G1 Seated calf raise machine 3X20 @ 115
G2 Tibialis anterior machine 3X20 @ 50
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

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

1347

Sunday

Temp: 96.7
Weight: 170.0

Spike shotgun

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

Yard work
2 mile walk

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1 can tuna
2 slices sprouted grain toast
Skellig cheese
Cherry tomatoes
Mayo

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

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

1348

Monday

Temp: 96.4
Weight: 172.0

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X12 @ BW
C Close neutral grip HS seated rows 4X12 per side @ 3 PPS
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 KB swings 2X20 @ 45
G Palms up alternating fat gripz DB curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

1349

Tuesday

Temp: 96.6
Weight: 171.0

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

Micro-PA

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 10,10,10,10,4,20 @ 45,95,135,185,205,135
C Flat DB press 4X8 @ 70
D Sideways HS incline press 4X10 per side @ 1 PPS
E Seated Arnold press 3X12 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Band lateral raises 3X10 @ red bands
G Single arm rope press downs 3X12 per side @ 40
H Feet elevated pushups 2X20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

1350

Wednesday

Temp: 96.5
Weight: 170.6

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 5X10 @ 45,95,135,185,225
C Hack squat machine 4X12 @ 2 PPS
D DB reverse lunges 3X6 per side @ 50
E DB RDL 3X0 @ 65
F1 Standing calf raise machine 25,25,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per leg

2 scoops MAG-10

Baked chicken breast
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter

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

1351

Thursday

Temp: 96.6
Weight: 171.2

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

1 mile walk

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,8,5 @ 70,85,100,115,130,145,160,175
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X10 @ 2 PPS
D Bent over KB rows 4X12 @ 30
E1 High incline DB shrugs 3X12 @ 65
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating cross body hammer curls 3X10 per side @ 35
H Preacher curl machine 12,12,10,8,8,12 @ 100,100,100,80,60,40

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

1 scoop Metabolic Drive

1352

Friday

Temp: 96.6
Weight: 170.4

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Micro-PA

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 10,10,10,10,5,25 @ 50,60,70,80,90,55
C Neutral grip machine press 4X12 @ 155
D1 Incline DB flies 3X10 @ 30
D2 Incline DB squeeze press 3X10 @ 30
E HS high incline press 3X10 @ 1 PPS
F1 Machine dips 3X12 @ 120
F2 Lean away lateral raises 3X12 @ 20
G Rope press downs 3X12 @ 60
H Feet elevated pushups 18,15

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

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

1353

Saturday

Temp: 96.7
Weight: 168.8

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Machine leg press 4X20 @ 100,200,250,300
C Trap bar deadlifts 4X10 @ 225
D BB hip thrusts 3X10 @ 135
E Single leg DB RDL 3X10 per side @ 60
F Leg extensions 3X20 @ 150
G1 Seated calf raise machine 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Stir the pot 2X20
H2 Slant board reverse crunches 2X10
I Walking lunges 1X12 per leg

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Ground beef
2 potato buns
2 Campari tomatoes
2 slices pepper jack cheese
1/2 large avocado
Mayo
Ketchup

1 scoop Metabolic Drive

1354

Sunday

Temp: 96.1
Weight: 169.0

Spike shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Yard work
2 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

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

1355

Monday

Temp: 97.1
Weight: 170.0

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Micro-PA

Finibar

2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X12 @ BW
C Inverted rows 4X10 @ BW
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Kayak rows 3X8 per side @ 80
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded rack pulls 3X8 @ 135,185,225 + red bands
G Palms up constant tension alternating fat gripz DB curls 3X12 per side @ 15
H Rope cable curls 3X10 @ 40

2 scoops MAG-10

2/3 lb ground beef
2 potato buns
2 Campari tomatoes
2 slices cheddar cheese
Mayo
Ketchup

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

1 scoop Metabolic Drive

1356

Tuesday

Temp: 95.9
Weight: 170.8

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Grilled chicken breast
8 oz green beans

Micro-PA

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 10,10,10,10,6,20 @ 45,95,135,185,195,135
C Pec deck flies 12,12,10 @ 130
D HS incline press 4X8 @ 55 per side
E Seated Arnold press 3X10 @ 40
F 6 ways 3X8 @ 8
G V bar press downs 3X12 @ 100
H Feet elevated pushups 20,18

2 scoops MAG-10

2/3 lb ground beef
2 potato buns
2 Campari tomatoes
2 slices pepper jack cheese
1/2 large avocado
Mayo
Ketchup

1 scoop Metabolic Drive

1357

Wednesday

Temp: 96.2
Weight: 170.0

Spike shooter

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Grilled chicken breast
8 oz Brussels sprouts

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8,4 @ 45,95,135,185,225,245
C Squat press 4X20 @ 5 PPS
D DB reverse lunges 3X6 per side @ 50
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 25,25,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per leg

2 scoops MAG-10

2/3 lb ground beef
2 potato buns
2 Campari tomatoes
2 slices cheddar cheese
Mayo
Ketchup

1 scoop Metabolic Drive

1358

Thursday

Temp: 96.4
Weight: 170.2

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Grilled chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 70,85,100,115,130,145,160,175
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X10 per side @ 115 per side
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs with 3 second holds 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X8 @ 135,145,155
G Single arm rope cable curls 3X10 per side @ 30
H Preacher curl machine 10,10,10,8,10,12 @ 100,100,100,80,60,40

2 scoops MAG-10

2/3 lb ground beef
2 potato buns
2 Campari tomatoes
2 slices pepper jack cheese
1/2 large avocado
Mayo
Ketchup

1 scoop Metabolic Drive

1359

Friday

Temp: 96.4
Weight: 170.8

Spike shooter

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Grilled chicken breast
8 oz Brussels sprouts

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X20 @ 15
B Decline DB press 10,10,10,10,6,26 @ 50,60,70,80,90,55
C HS flat press 4X10 @ 1 PPS
D1 Incline DB flies 3X10 @ 30
D2 Incline DB twist press 3X10 @ 30
E Single arm bottoms up KB press 6,8,10 per side @ 15
F Band lateral raises 3X10 @ red bands
G Rope press downs 3X20 @ 60
H Ladder pushups 18,10,8 and 15,8,8

2 scoops MAG-10

2/3 lb ground beef
2 potato buns
6 cherry tomatoes
4 slices cheddar cheese
Mayo
Ketchup

1 scoop Metabolic Drive

1360

Saturday

Temp: 96.6
Weight: 170.2

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,35 @ 1,2,3,4,5,3 PPS
C Goblet squats 4X10 @ 90
D1 DB BSS 3X12 per side @ 55
D2 BB hip thrusts 3X10 @ 135
E BB RDL 3X10 @ 135
F Leg extensions 3X20 @ 150
G1 Standing calf raise machine 2X25 @ 120
G2 Standing ankle dorsiflexion 2X60
H Ab wheel rollouts from knees 2X12
I Walking lunges 1X12 per leg

2 scoops MAG-10

2/3 lb ground beef
2 potato buns
4 cherry tomatoes
2 slices pepper jack cheese
Mayo
Ketchup

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

1 scoop Metabolic Drive