Just Wingin' It

Training Training Logs
1441

Thursday

Temp: 96.5
Weight: 172.6

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

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 4X12 @ 100 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 Banded hyperextensions 2X25 @ red band
G Hammer curls 6,8,10,12,15 per side @ 60,50,40,30,20
H Machine preacher curls 10,10,8,6,8,12 @ 100,100,100,80,60,40

2 scoops MAG-10
Baked chicken breast
8 oz Brussels sprouts

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

1442

Friday

Temp: 96.8
Weight: 171.2

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 10,10,10,10,10,6,23 @ 40,50,60,70,80,90,55
C CGBP 8,8,8,11 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 3X10 @ 30
E BB push press 12,10,8,6,4 @ 45,65,95,115,135
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
G Single arm rope press downs 3X12 per side @ 30
H Ladder pushups 18,10,8;16,8,8

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

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

1443

Saturday

Temp: 96.5
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
B Leg press 25,20,15,12,10 @ 1,2,3,4,5 PPS
C Goblet squats 4X10 @ 90
D1 BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 135
E BB RDL 3X10 @ 135
F Leg extensions 3X20 @ 150
G1 Standing calf raise machine 3X25 @ 120
G2 Standing ankle dorsiflexion 3X60
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X12 per side

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Rib eye steak
Mixed salad greens
Cherry tomatoes
Small avocado
Blue cheese
Olive oil
Butter

1444

Sunday

Temp: 96.2
Weight: 170.8

Spike shotgun

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

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

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

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

1445

Monday

Temp: 95.8
Weight: 172.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Indigo-3G

2 grilled chicken sandwiches

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,18 @ 25,50,75,100,125,75
B Pronated grip pull ups 4X8 @ BW
C Close neutral grip HS seated rows 4X8 per side @ 4 PPS
D1 Wide Supinated grip pull downs 10,8,8 @ 145,165,165
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 3X10 @ 135,185,225
G Palms up alternating DB curls 3X10 per side @ 35
H Rope cable curls 3X12 @ 80

2 scoops MAG-10

Baked chicken breast
8 oz Brussels sprouts

1 scoop Metabolic Drive

1446

Tuesday

Temp: 95.7
Weight: 172.4

Brain Candy

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

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 6X10 @ 45,95,135,155,155,155
C Pec deck flies 12,10,10,10 @ 130
D HS incline press 4X12 @ 1 PPS
E Seated Arnold press 3X8 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G Wavy bar press downs 3X12 @ 120
H Feet elevated pushups 2X20

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

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

1447

Wednesday

Temp: 96.1
Weight: 171.4

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,10,6 @ 45,95,135,185,225,245
C Hack squat machine 4X8 @ 3 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X12 @ 65
F1 Standing calf raise machine 25,25,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Slant board reverse crunches 2X10
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per side @ BW

2 scoops MAG-10

New York strip steak
Mixed salad greens
Cherry tomatoes
Small avocado
Blue cheese
Olive oil
Butter

1448

Thursday

Temp: 96.2
Weight: 170.8

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

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 Semi supinated grip lying incline DB rows 4X10 @ 65
C HS high row 4X8 @ 3 PPS
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 Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @40
H HS preacher curls 4X8 @ 70,70,70,45
BBQ chicken
BBQ brisket
Green beans
Wild rice
Cornbread muffin

1 scoop Metabolic Drive

1449

Friday

Temp: 96.3
Weight: 170.0

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:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 10,10,10,10,10,6,23 @ 40,50,60,70,80,90,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 10,10,8 @ 30
E HS high incline press 3X10 @ 1 PPS
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 3X12 @ 80
H Ladder pushups 16,8,8;15,8,8

2 scoops MAG-10

Baked chicken breast
8 oz broccoli

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

1450

Saturday

Temp: 96.1
Weight: 169.2

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 20,15,12,12,12,8,8,8+10 @ 50,65,80,95,110,125,95,65
B Leg press 25,20,15,12,10,8 @ 1,2,3,4,5,6 PPS
C Goblet squats 4X10 @ 90
D1 BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 225
E BB RDL 3X10 @ 135
F Leg extensions 3X20 @ 150
G1 Seated calf raise machine 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H1 Ab wheel rollouts from knees 2X12
H2 Cable twists 2X12 per side @ 60
I Walking lunges 1X12 per side

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

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

1451

Sunday

Temp: 96.0
Weight: 170.6

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

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 dark chocolate chips

1452

Monday

Temp: 96.0
Weight: 172.0

Brain Candy

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 pull ups 4X12 @ BW
C Chest supported T bar rows 4X10 @ 90
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 Rack pulls 4X8 @ 135,185,225,275
G Palms up alternating fat gripz DB curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 100

2 scoops MAG-10

2 blue cheese burgers
2 wheat buns
3 Campari tomatoes
Lettuce
Mayo
Ketchup

1 scoop Metabolic Drive

1453

Tuesday

Temp: 95.7
Weight: 171.4

Brain Candy

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:
A1 Standing face pulls with external rotation 3X20 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 6X10 @ 45,95,135,155,155,155
C Flat DB flies 4X8 @ 70
D HS incline press 4X12 @ 55 per side
E Seated DB OHP 3X8 @ 50
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 120
H Feet elevated pushups 20,18

2 scoops MAG-10

2 blue cheese burgers
2 potato bread buns
4 Campari tomatoes
Lettuce
Mayo
Ketchup

1 scoop Metabolic Drive

1454

Wednesday

Temp: 96.3
Weight: 171.0

Spike shotgun

1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,10,8 @ 45,95,135,185,225,245
C Hack squat machine 4X8 @ 3 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X12 @ 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 side @ BW

2 scoops MAG-10

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

1 scoop Metabolic Drive

1455

Thursday

Temp: 95.9
Weight: 171.4

Spike shotgun

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:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 70,85,100,115,130,145,160,175
B Semi supinated grip machine rows 4X12 @ 160
C HS high row 4X10 @ 115 per side
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs with 3 second holds 3X12 @ 80
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating cross body hammer curls 3X10 per side @40
H Machine preacher curls 12,12,10,10,10,12 @ 100,100,100,80,60,40

2 scoops MAG-10

2 blue cheese burgers
2 wheat buns
4 Campari tomatoes
Spinach
Mayo
Ketchup

1 scoop Metabolic Drive

1456

Friday

Temp: 96.0
Weight: 170.6

Spike shotgun

1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Baked chicken breast
8 oz Brussels sprouts

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB press 10,10,10,10,10,6,24 @ 40,50,60,70,80,90,55
C Neutral grip machine press 4X12 @ 155
D Incline cable flies 12,12,10 @ 40
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
G Rope press downs 3X12 @ 80
H Ladder pushups 16,10,8;15,8,8

2 scoops MAG-10

Barbacoa
White rice
Black beans
Sour cream
Cheese
Guacamole
Pico

1 scoop Metabolic Drive

1457

Saturday

Temp: 96.3
Weight: 172.6

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 25,20,15,12,10,8 @ 1,2,3,4,5,6 PPS
C Goblet squats 4X10 @ 90
D1 DB reverse lunges 3X6 per side @ 50
D2 BB glute bridges 3X10 @ 225
E BB RDL 6,8,10 @ 225,185,135
F Leg extensions 3X20 @ 150
G1 Standing calf raise machine 3X25 @ 120
G2 Standing ankle dorsiflexion 3X60
H Slant board reverse crunches 2X10
I Walking lunges 1X12 per side

2 scoops MAG-10

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

1458

Wednesday

Temp: 96.3
Weight: 168.0

Spike shotgun

2 scoops Metabolic Drive
2 tablespoons milled flax seed

1 scoop Metabolic Drive

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

1459

Thursday

Temp: 96.0
Weight: 168.4

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8,6 @ 70,85,100,115,130,145,160,175
B Semi supinated grip machine rows 4X12 @ 160
C HS high row 8,8,12,12 @ 3,3,2,2 PPS
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 45 degree back extensions 2X12 @ 45
G Alternating cross body hammer curls 3X10 per side @ 35
H Straight bar cable curls 10,10,8,6,6,6 @ 100,100,100,80,60,40

2 scoops MAG-10

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

1 scoop Metabolic Drive

1460

Friday

Temp: 95.6
Weight: 169.6

Brain Candy

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive

Indigo-3G

Finibar

2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB press 10,10,10,10,6,18 @ 50,60,70,80,90,55
C Smith machine CGBP 10,10,8,8 @ 55 per side
D Low to high cable flies 4X12 @ 30
E HS high incline press 3X10 @ 1 PPS
F 6 ways 3X8 @ 8
G Rope press downs 3X12 @ 80
H Ladder pushups 16,10,8;15,8,6

2 scoops MAG-10

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

1 scoop Metabolic Drive