Just Wingin' It

Training Training Logs
121

Monday

Temp: 96.3
Weight: 160.8

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Indigo-3G

Char grilled chicken
Steamed rice
2 egg rolls

2 scoops Plazma

Workout:
A DB rows 10,10,10,10,10,8 per side @ 50,60,70,80,90,100
B HS high rows 4X10 per side @ 115 lbs per side - one side at a time
C Pronated grip HS seated rows 4X8 per side @ 3 PPS - one side at a time
D1 Wide pull downs 10,9,8 @ 150
D2 Kayak rows 3X6 per side @ 100,100,80
E1 DB shrugs 3X20 @ 95
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Half supinated grip machine row drop set 15,10,10,10,10,15 @ 130,115,100,85,70,55

2 scoops MAG-10

Sockeye salmon
Mixed salad greens
2 tomatoes
Olive oil

122

Tuesday:

Temp: 95.7
Weight: 160.8

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Indigo-3G

Cheese tamale
Chicken tamale
Beef tamale
Rice
Beans
2 tortillas

2 scoops Plazma

Workout:
Shoulder warm up
A Flat BB BP 20,15,12,10,8,2,8 @ 45,95,115,135,155,175,135
B Neutral grip machine press 4X12 @ 140
C Incline BB BP 4X8 @ 95
D Low to high cable flies 3X10 @ 20 lbs per side
E High to low cable flies 3X10 @ 20 lbs per side

2 scoops MAG-10

Chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Blue cheese
Olive oil

123

Wednesday

Temp: 96.1
Weight: 161.6

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Salata regular salad

1 mile walk

Steak
Steamed rice
Brownie
Ice cream

124

Thursday

Temp: 97.2
Weight: 159.8

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Indigo-3G

Jimmy John’s gargantuan sub

2 scoops Plazma

Workout:
Shoulder warm up
A Pec deck reverse flies 4X15 @ 100
B1 Face pulls with external rotation 20,15,15 @ 30,40,50
B2 Face pulls 20,15,15 @ 30,40,50
C Single arm machine lateral raises 4X10 per side @ 80
D1 Lean away lateral raises 3X12 per side @ 22.5
D2 Lateral raises 3X15 @ 10
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G BB push press 3X8 @ 95
H SGHP from hang 3X5 @ 135

2 scoops MAG-10

8 oz crock pot chicken breast
8 oz broccoli

2 tablespoons peanut butter

125

Friday

Temp: 96.5
Weight: 160.8

Spike Shotgun

2 scoops MAG-10
1 oz almonds

3 bean and cheese tacos
2 bacon and egg tacos
1 chorizo and egg taco
1 potato and egg taco

1 potato and egg taco

8 oz crock pot chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

126

Saturday

Temp: 97.2
Weight: 160.0

Spike Shotgun

Finibar

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B BB back squats 20,20,8,8,6,3 @ 45,45,135,135,185,225
C Front squats 4X8 @ 95
D1 Leg press 20,20,20,12,8,8,8,8 @ 2,3,4,5,5,4,3,2 PPS - last 4 sets were a drop
D2 BB RDL 4X10 @ 135
E1 Tibialis anterior machine 2X25 @ 50
E2 Seated calf raises 2X20 @ 125
E3 Side bends 2X10 per side @ 45
F1 Leg extensions 2X15 @ 150
F2 Ab wheel rollouts from knees 2X12

2 scoops MAG-10

8 oz crock pot chicken breast
8 oz broccoli

1 scoop Metabolic Drive

Indigo-3G

Chicken enchiladas
Rice
Beans
Chips
Guacamole
Brownies
Cake
Margarita
Hard apple cider

127

Sunday

Temp: 97.2
Weight: 164.4

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk with 40 lb weight vest

2 scoops MAG-10

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

2 tablespoons peanut butter

128

Monday

Temp: 96.3
Weight: 163.4

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma

Workout:
A Chest supported T bar rows 25,20,15,10,6,15 @ 25,50,75,100,125,75
B Chin ups 5X8 @ BW
C Single arm seated cable rows 4X10 per side @ 60
D1 Wide neutral grip pull downs 3X12 @ 135
D2 Kayak rows 3X6 per side @ 100
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Half supinated grip machine row drop set 15,10,10,10,10,15 @ 130,115,100,85,70,55

2 scoops MAG-10

8 oz crock pot chicken breast
8 oz broccoli

2 tablespoons peanut butter

129

Tuesday:

Temp: 96.4
Weight: 161.4

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Indigo-3G

Char grilled chicken
Steamed rice
1 spring roll

2 scoops Plazma

Workout:
Shoulder warm up
A Decline DB BP 20,20,12,12,6,6 @ 45,45,55,55,65,65
B Flat DB squeeze press 4X8 @ 50’s
C HS incline press 4X10 @ 1 PPS
D Wide grip dips 4X12 @ BW
E Pec deck flies 3X10 @ 100
F Feet elevated pushups 1X12

2 scoops MAG-10

11 oz crock pot chicken breast
8 oz broccoli

2 tablespoons peanut butter

130

Wednesday

Temp: 96.2
Weight: 162.2

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

2 scoops Metabolic Drive

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma

Workout:
A Seated leg curls 20,15,15,15,15,15 @ 50,60,70,80,90,100
B Hack squat machine 4X12 @ 1 PPS
C Single leg leg press 4X10 per side @ 1 PPS
D DB RDL 3X12 @ 65’s
E Leg extensions 15+10,12+10,10+10 @ 150
F1 Standing calf raises 3X20 @ 120
F2 Hanging leg raises 3X10
G Walking lunges 1X12 per leg @ BW

2 scoops MAG-10

8.25 oz crock pot chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

131

Thursday

Temp: 96.3
Weight: 161.8

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Indigo-3G

8 oz brisket
1/2 jalapeno sausage
Potato salad
6 slices wheat bread

2 scoops Plazma

Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Lying incline reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 per side @ 22.5
C2 Lateral raises 3X15 @ 10
D Single arm machine lateral raises 4X10 per side @ 80
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G BB clean and press 4X6 @ 95

2 scoops MAG-10

8.15 oz crock pot chicken breast
8 oz broccoli

132

Friday

Temp: 96.6
Weight: 164.4

Spike Shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

Indigo-3G

Jimmy John’s gargantuan sub

2 scoops Plazma

Workout:
A1 Rope press downs 6X15 @ 20,30,40,40,40,40
A2 Single arm DB preacher curls 4X8 per side @ 30
B1 Close grip dips 4X15 @ BW
B2 Fat gripz EZ bar curls 4X10 @ 65
C1 CGBP 4X8 @ 135
C2 Alternating hammer curls 4X10 per side @ 35
D Machine preacher curl drop set 12,12,12,8,8 @ 100,90,80,60,40

2 scoops MAG-10

8 oz crock pot chicken breast
8 oz broccoli

2 scoops Metabolic Drive
2 tablespoons peanut butter

133

Saturday

Temp: 97.1
Weight: 163.6

Spike Shotgun
Indigo-3G

Finibar

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12,8,6,8 @ 50,65,80,95,110,125,95,65 - last 3 sets were a drop
B BB back squats 15,15,10,8,4,10 @ 45,45,135,185,225,135
C1 Smith machine split squats 3X8 per side @ 1 PPS
C2 Smith machine squats 3X8 @ 1 PPS
D BB hip thrusts 5X10 @ 90,90,115,165,115
E DB RDL 3X10 @ 70’s
F Leg extension drop set 12,12,12,8,8,6 @ 150,130,110,90,70,50
G Ab wheel rollouts from knees 3X12

2 scoops MAG-10

2 mile walk

6 oz crock pot chicken breast
8 oz broccoli

1 scoop Metabolic Drive

16 oz sirloin steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter

2 tablespoons peanut butter

134

Sunday

Temp: 96.8
Weight: 163.0

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 mile walk with 40 lb weight vest

2 scoops MAG-10

Tuna steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

135

Monday

Temp: 96.8
Weight: 164.8

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Kale
Coconut oil

6 oz crock pot chicken breast
6 oz asparagus

1 mile walk

1 scoop Metabolic Drive

2 scoops Plazma

Workout:
A Bent over BB rows 8X15 @ 45,45,95,115,135,135,135,135
B HS high rows 4X12 per side @ 2 PPS
C Close neutral grip seated cable rows 4X12 @ 135
D1 Single arm pull downs 3X10 per side @ 60
D2 DB pullovers 3X10 @ 50
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Half supinated grip machine row drop set 15,10,10,10,10,15 @ 130,115,100,85,70,55
H Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

Chicken breast
Spinach
Tikka masala simmer sauce

2 tablespoons peanut butter

136

Tuesday:

Temp: 96.4
Weight: 161.4

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Kale
Coconut oil

Grilled chicken tenders
Sauteed veggies

2 scoops Plazma

Workout:
Shoulder warm up
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline BB BP 20,15,12,4,4,4,18 @ 45,95,135,185,185,185,135
C HS high incline press 12,12,12,10 @ 1 PPS
D1 Seated Arnold press 3X10 @ 35’s
D2 DB lateral raises 3X15 @ 10
E Wide grip dips 3X12 @ BW
F V bar press downs 4X12 @ 120

2 scoops MAG-10

Chicken breast
Spinach
Tikka masala simmer sauce

2 tablespoons peanut butter

137

Wednesday

Temp: 96.8
Weight: 160.2

Spike Shotgun

2 scoops MAG-10
1 oz almonds

Salata regular salad

8 oz crock pot chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil

2 tablespoons peanut butter

138

Thursday

Temp: 96.4
Weight: 161.2

Spike Shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Kale
Coconut oil

2 scoops Metabolic Drive

2 scoops Plazma

Workout:
A Wide neutral grip pull downs 20,15,15,15,12,10 @ 75,90,105,120,135,150
B DB rows 10,10,10,10,10,8 per side @ 50,60,70,80,90,100
C Chin ups 5X8 @ BW
D Wide pronated grip seated cable rows 4X12 @ 135
E1 DB shrugs 3X12 @ 95’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Preacher curl machine 12,10,8,6,6,8 @ 100,100,100,80,60,40 - last 4 sets were a drop

2 scoops MAG-10

Chicken breast
Tikka masala simmer sauce
Spinach

2 tablespoons peanut butter

139

Friday

Temp: 95.9
Weight:

Spike Shotgun

2 scoops MAG-10
1 oz almonds

2 scoops Metabolic Drive

2 scoops Plazma

Workout:
A1 Pec deck reverse flies 4X15 @ 100
A2 Machine lateral raises 4X12 @ 65
B Decline DB BP 15,15,15,10,8 @ 45,50,55,60,65
C CGBP 4X6 @ 135
D Low to high cable flies 3X10 @ 20 lbs per side
E BB Push press 4X6 @ 95
F Single arm cable press downs 8,10,10 per side @ 40,30,30
G Feet elevated push ups 2X15

2 scoops MAG-10

Chicken breast
Tikka masala simmer sauce
Spinach

2 scoops Metabolic Drive
2 tablespoons peanut butter

140

Saturday

Temp: 96.9
Weight: 159.0

Spike Shotgun
Indigo-3G

2 Finibars

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B BB back squats 20,15,12,8,6,10 @ 45,95,135,185,225,135
C Glute bridges 8,8,8,12 @ 135,225,225,135
D1 DB reverse lunges 3X5 per side @ 50’s
D2 DB RDL 3X12 @ 50’s
D3 Ab wheel rollouts from knees 3X10
E1 Tibialis anterior machine 25,20,20 @ 50
E2 Seated calf raises 3X20 @ 125
E3 Side bends 3X10 per side @ 45
F Leg extensions 2X15+15 @ 150
G Walking lunges 1X12 per side @ BW

2 scoops MAG-10

1 scoop Metabolic Drive

1 oz almonds

Chuck eye steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter

2 tablespoons peanut butter