Just Wingin' It

Training Training Logs
141

Sunday:

Temp: 96.4
Weight: 161.6

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

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

2 tablespoons peanut butter

Monday:

Temp: 97.0
Weight: 162.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Kale
Coconut oil

Indigo-3G

Char grilled chicken
Steamed rice
2 egg rolls

1 mile walk

2 scoops Plazma

Workout:
A Half supinated grip machine rows 7X15 @ 55,70,85,100,115,130,145
B Chin ups 5X8 @ BW
C Single arm seated cable rows 4X10 per side @ 60
D Nautilus machine pull downs 4X12 @ 140
E1 DB shrugs 3X20 @ 95’s
E2 Band pull aparts 3X25 @ Black band
F SGHP from hang 3X5 @ 135

2 scoops MAG-10

Chicken breast
Tikka masala simmer sauce
Broccoli

142

Tuesday

Temp: 96.4
Weight: 162.0

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Kale
Coconut oil

2 scoops Metabolic Drive

1 mile walk

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 Neutral grip machine press 12,12,12,12,12,12,25 @ 95,110,125,140,140,140,110
C BB incline press 4X6 @ 115
D1 Seated Arnold press 3X10 @ 35’s
D2 DB lateral raises 3X15 @ 10
E Wide grip dips 4X12 @ BW
F1 Rope press downs 3X12 @ 100
F2 EZ bar curls 3X10 @ 65

2 scoops MAG-10

Chicken breast
Broccoli
Tikka masala simmer sauce

2 tablespoons peanut butter

143

Wednesday

Temp: 96.9
Weight: 160.2

Spike Shotgun

2 jalapeno sausage egg and cheese breakfast burritos
1 bacon egg and cheese breakfast burrito

2 scoops Metabolic Drive

1 mile walk

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+20 @ 50,65,80,95,110,125,95,65
B DB BSS 15,12,10,10,10,8,8,8 per side @ BW,30,60,60,60,60,30,BW - last 3 sets were a drop
C1 Leg press 20,20,15,15 @ 2,3,4,4 PPS
C2 Leg press calf extensions 4X20 @ 2,3,4,4 PPS
D Front squats 10,6,8 @ 45,95,95
E BB RDL 3X12 @ 135
F1 Tibialis anterior machine 2X25 @ 50
F1 Seated calf raises 2X20 @ 115
F2 Hanging leg raises 2X12
G Walking lunges 1X12 per leg @ BW

2 scoops MAG-10

2 cans tuna
4 slices cheddar cheese
2 sub rolls
1 tomato
Mayo

144

Thursday:

Temp: 96.5
Weight: 161.6

Spike Shotgun

2 scoops MAG-10

Indigo-3G

Various Thanksgiving type food throughout the day

Friday:

Temp: 97.2
Weight: 166.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Grilled chicken tenders
Sauteed veggies

Leftover turkey
2 sub rolls
1 tomato
4 slices cheddar cheese
Mayo

145

Saturday

Temp: 96.8
Weight: 163.8

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 10,10,20,15,12,10,8,5,5 @ 45,45,135,135,135,135,135,135,135
C Leg press 20,20,20,19,8,8,8,8 @ 2,3,4,5,5,4,3,2 PPS - last 4 sets were a drop
D1 DB RDL 3X10 @ 65’s
D2 Standing calf raise machine 3X20 @ 120
E Ab wheel rollouts from knees 2X12

2 scoops MAG-10

Chicken breast
Broccoli
Tikka masala simmer sauce

1 oz almonds

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

146

Sunday:

Temp: 96.2
Weight: 163.2

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

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

2 tablespoons peanut butter

147

Monday:

Temp: 96.8
Weight: 163.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

Char grilled chicken
Steamed rice
2 egg rolls

1 mile walk

2 scoops Plazma

Workout:
A Meadows rows 6X10 per side @ 25,35,45,50,50,50
B HS high rows 4X12 @ 2 PPS
C Close neutral grip high angle seated cable rows 4X12 @ 120
D1 Wide grip pull downs 3X10 @ 135
D2 Straight arm press downs 3X10 @ 50
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135
G Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

Chicken breast
Tikka masala simmer sauce
Broccoli

148

Tuesday

Temp: 96.6
Weight: 163.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz leftover turkey
8 oz green beans

1 mile walk

1 scoop Plazma
2 scoops MAG-10

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 Neutral grip machine press 12,12,12,12,12,12,12,25 @ 95,110,125,140,140,140,140,110
C HS machine incline press 5,8,8,8,8 @ 70,45,45,45,45 lbs per side
D1 Seated Arnold press 3X10 @ 35’s
D2 DB lateral raises 3X15 @ 10
E Close grip dips 3X12 @ BW
F Cable flies 4X10 @ 20 lbs per side
G V bar press downs 3X12 @ 120

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

149

Wednesday

Temp: 96.6
Weight: 162.8

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Crock pot chicken breast
2 pieces cheese
1 oz almonds

1 scoop Metabolic Drive

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

150

Thursday

Temp: 96.5
Weight: 162.2

Spike Shotgun

2 jumbo egg
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz green beans

1 mile walk

Finibar
Indigo-3G

4 scoops MAG-10

Workout:
A Wide neutral grip pull downs 20,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B HS seated rows 4X8 per side @ 3 PPS - overhand grip
C Chin ups 5X8 @ BW
D Half supinated grip machine rows 4X12 @ 145
E1 DB shrugs 3X12 @ 95’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Rack pulls 5X10 @ 135,225,275,275,135
F EZ bar curls 10,8,7 @ 75

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

151

Friday

Temp: 96.3
Weight: 161.8

Spike Shotgun

2 scoops MAG-10
1 oz almonds

8 oz crock pot chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma

Workout:
Shoulder warmup
A1 Lying incline reverse flies 3X15 @ 15
A2 DB lateral raises 3X10 @ 15
B Decline DB Press 15,15,12,12,8,8,8 @ 45,45,55,55,65,65,65
C Pec deck flies 3X10 @ 100
D Incline squeeze press 3X12 @ 30’s
E BB push press 8,6,6,8 @ 95
F Wide grip dips 3X12 @ BW
G Single arm cable press downs 10,10,10,8 per side @ 30,30,30,20

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

2 tablespoons peanut butter

152

Saturday

Temp: 97.1
Weight: 162.2

Spike Shotgun
Micro-PA

2 Finibars

2 scoops Plazma

Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B1 Banded leg press 30,25,20,15,10,20 @ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,10,20 @ 1,2,3,4,5,3 PPS + Orange bands
C1 Smith machine split squats 3X8 @ 1 PPS
C2 Smith machine squats 3X8 @ 1 PPS
D BB hip thrusts 3X10 @ 135
E SL DB RDL 3X10 per side @ 60
F Leg extensions 10,8,7 @ 150
G1 Standing calf raise machine 3X20 @ 120
G2 Side bends 3X10 per side @ 45
H Ab wheel rollouts from knees 2X10

2 scoops MAG-10

8 oz crock pot chicken breast
8 oz broccoli

1 oz almonds

Indigo-3G

Steak
Spanish rice
Black beans
Guacamole
Wheat tortilla
Cheese

153

Sunday:

Temp: 97.1
Weight: 163.4

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

12 oz Sockeye salmon
Mixed salad greens
2 tomatoes
Large avocado
Olive oil

2 tablespoons peanut butter

154

Monday:

Temp: 96.8
Weight: 164.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
6 oz asparagus

Finibar

2 scoops Plazma

Workout:
A Chest supported T bar rows 25,20,15,10,6,15 @ 25,50,75,100,125,75
B Wide pronated grip pull ups 4X6 @ BW
C1 Single arm seated cable rows 3X10 per side @ 60
C2 DB pullovers 3X10 @ 50
D1 Close neutral grip pull downs 4X12 @ 120
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X5 @ 135,155,165
G Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

155

Tuesday

Temp: 97.0
Weight: 163.6

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz green beans

1 mile walk

Micro-PA

Finibar

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 Decline BB BP 20,15,10,10,10,10 @ 45,95,135,135,135,135
C Neutral grip machine press 4X12 @ 125
D Low to high cable flies 3X10 @ 20 lbs per side
E1 Seated Arnold press 3X10 @ 35’s
E2 DB lateral raises 3X15 @ 10
F V bar press downs 4X12 @ 120
G Feet elevated push ups 2X15

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

156

Wednesday

Temp: 97.1
Weight: 162.8

Spike Shotgun

2 scoops MAG-10
1 oz almonds

Indigo-3G

Turkey
Ham
Various sides
Too much dessert

1 mile walk

Micro-PA

2 scoops Plazma

Workout:
A Leg extensions 6X15 @ 50,70,90,110,130,150
B BB Back squats 15,12,10,6,4,4,10 @ 45,95,135,185,225,225,135
C Single leg machine leg press 3X8 per side @ 150
D BB RDL 3X12 @ 135
E Seated leg curls 4X12 @ 90
F1 Seated calf raises 2X20 @ 115
F2 Hanging leg raises 2X10

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

157

Thursday

Temp: 96.5
Weight: 163.8

Spike Shotgun

2 jumbo egg
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma

Workout:
A Wide pronated grip pull downs 15,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Meadows rows 4X10 per side @ 45
C Chin ups 10,9,9,8,8 @ BW - used partially supinated grip
D Wide neutral grip HS seated rows 4X10 @ 2 PPS
E1 DB shrugs 3X12 @ 100’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135
G Machine preacher curls 10,10,8,6,6,12 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

Chicken breast
1 oz almonds

158

Friday

Temp: 96.5
Weight: 163.6

Spike Shotgun

2 scoops MAG-10
1 oz almonds

8 oz crock pot chicken breast
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma

Workout:
Shoulder warmup
A1 Lying incline reverse flies 3X15 @ 20
A2 Lean away lateral raises 3X12 per side @ 20
B Decline DB BP 15,15,12,12,8,8,8 @ 45,45,55,55,65,65,65
C CGBP 4X8 @ 135
D Incline machine press 4X12 @ 70,75,80,85
E BB push press 4X8 @ 95
F Wide grip dips 3X12 @ BW
G Long rope press downs 3X12 @ 70

2 scoops MAG-10

8 oz crock pot chicken breast
8 oz broccoli

Peanut butter

159

Saturday

Temp: 97.7
Weight: 162.2

Spike Shotgun
Micro-PA

2 Finibars

2 scoops Plazma

Workout:
5 minutes on treadmill
A Seated leg curls 6X15 @ 50,60,70,80,90,100
B1 Front squat grip reverse lunges 4X6 per side @ 45,95,95,95
B2 Front squats 6,5,5,5 @ 45,95,95,95
C BB glute bridges 4X8 @ 135,225,225,225
D Trap bar dead lifts 10,8,8,8 @ 135,225,225,225
E1 DB RDL 3X10 @ 65
E2 Standing calf raise machine 3X15 @ 120
F1 Single leg leg extensions 3X10 per side @ 70
F2 Leg extensions 3X10 @ 70,130,130
G Ab wheel rollouts from knees 2X10

2 scoops MAG-10

1 scoop Metabolic Drive

Brazilian BBQ
Vodka tonic
Chocolate mousse cake

160

Sunday:

Temp: 97.7
Weight: 164.8

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

12 oz Sockeye salmon
Spinach
2 tomatoes
Large avocado
Feta cheese
Olive oil