Just Wingin' It

Training Training Logs
161

Monday:

Temp: 96.8
Weight: 165.2

Spike Shotgun

2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Indigo-3G

2 ground beef tacos
Spanish rice
Refried beans
Chips

1 mile walk

Micro-PA

2 scoops Plazma

Workout:
A Close neutral grip seated cable rows 6X15 @ 75,90,105,120,135,150
B Chin ups 4X8 @ BW
C HS seated rows 4X8 per side @ 3 PPS
D1 Wide neutral grip pull downs 3X12 @ 135
D2 Kayak rows 3X6 per side @ 40
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,20 @ red band
G Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

6 oz crock pot chicken breast
8 oz broccoli

162

Tuesday

Temp: 97.0
Weight: 164.6

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 Neutral grip machine press 15,15,15,12,12,12,12,25 @ 95,110,125,140,140,140,140,110
C Low to high cable flies 3X10 @ 20 lbs per side
D Decline BB BP 4X10 @ 135
E1 Seated Arnold press 3X10 @ 35’s
E2 DB lateral raises 3X15 @ 10
F EZ bar bar press downs 4X12 @ 120
G Feet elevated push ups 2X15

2 scoops MAG-10

8 oz crock pot chicken breast
8 oz broccoli
Feta cheese

Peanut butter

163

Wednesday

Temp: 96.8
Weight: 163.8

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

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B Front squats 15,15,10,8,6 @ 45,45,95,115,135
C1 BB hip thrusts 4X10 @ 135
C2 Leg press 20,20,20,12 @ 2,3,4,5 PPS
D BB RDL 2X12 @ 135

2 scoops MAG-10

6.9 oz crock pot chicken breast
8 oz broccoli

Peanut butter

164

Saturday

Temp: 97.1
Weight: 165.2

Spike Shotgun
Indigo-3G

2 Finibars
Micro-PA

2 scoops Plazma

Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B BB Back squats 15,15,10,8,6,4 @ 45,45,135,185,225,245
C1 Banded leg press 25,20,15,8 @ 2,3,4,5 PPS + Orange bands
C2 Banded leg press calf extensions 25,20,15,8 @ 2,3,4,5 PPS + Orange bands
D BB RDL 3X12 @ 135
E1 Tibialis anterior machine 2X25 @ 50
E2 Seated calf raises 2X20 @ 115
F Leg extensions 15,15,12 @ 150
G Walking lunges 1X12 per side @ BW

2 scoops MAG-10

1 scoop Metabolic Drive

1 oz almonds

Porterhouse steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Feta cheese
Olive oil
Butter

165

Sunday:

Temp: 96.9
Weight: 165.4

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
1/2 large avocado
Olive oil
Feta cheese

166

Monday:

Temp: 96.8
Weight: 167.2

Brain Candy

3 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:
A Chest supported T bar rows 25,20,15,10,4,10 @ 25,50,75,100,125,75
B Chin ups 5X6 @ BW
C Half supinated machine seated rows 4X12 @ 130
D Wide pronated grip pull downs 4X8 @ 135
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Palms up alternating curls 3X10 per side @ 30

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

167

Tuesday

Temp: 96.8
Weight: 167.8

Brain Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
6 oz asparagus

1 mile walk

Micro-PA

Finibar

2 scoops Plazma

Workout:
Shoulder warmup
A Neutral grip machine press 15,15,15,15,10,10,10,20 @ 80,95,110,125,140,140,140,140,110
B HS incline press 10,8,8,10 @ 1 PPS
C1 DB push press 3X8 @ 35’s
C2 DB lateral raises 3X15 @ 10
D1 Face pulls with external rotation 3X12 @ 50
D2 Face pulls 3X12 @ 50
E Straight bar press downs 4X12 @ 100
G Feet elevated push ups 2X12

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

168

Wednesday

Temp: 96.6
Weight: 167.2

Brain Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
8 oz green beans

Micro-PA

Finibar

2 scoops Plazma

Workout:
A Seated leg curls 20,15,15,15,15 @ 50,60,70,80,90
B Hack squat machine 5X12 @ 0,1,2,2,2 PPS
C Trap bar dead lifts 3X8 @ 225
D DB RDL’s 3X12 @ 65’s
E1 Standing calf raise machine 2X20 @ 120
E2 Hanging leg raises 2X10

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

169

Thursday

Temp: 96.2
Weight:

Brain Candy

3 jumbo eggs
3/4 cup egg whites
Spinach
Coconut oil

8 oz crock pot chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Wide pronated grip pull downs 15,15,15,15,15,10,6 @ 75,90,105,120,135,150,165
B HS seated rows 4X8 @ 3 PPS - pronated grip
C HS high rows 4X10 @ 2 PPS
D1 Close neutral grip seated cable rows 4X12 @ 135
D2 DB pullovers 4X8 @ 50
E1 DB shrugs 3X12 @ 100’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded rack pulls 8,8,8,6,8 @ 225,225,275,275,225 + red bands
G Machine preacher curls 12,10,8,6,6,15 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese

170

Friday

Temp: 96.8
Weight: 167.8

Brain Candy

4 jumbo eggs
Spinach
Butter

8 oz crock pot chicken breast
8 oz green beans

Micro-PA

Barbacoa
White rice
Black beans
Pinto beans
Guacamole
Cheese
Sour cream
Pico

171

Saturday

Temp: 97.0
Weight: 166.6

Spike Shotgun
Indigo-3G

2 Finibars

Micro-PA

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,6,6,6+15 @ 50,65,80,95,110,125,95,65
B Leg press 20,20,20,20,15,10 @ 1,2,3,4,5,6 PPS
C1 Smith machine split squats 8,8,6 per side @ 1 PPS
C2 Smith machine squats 8,8,6 @ 1 PPS
D BB RDL 3X10 @ 135
E Leg extensions 15,15,8,5,2 @ 150,150,150,130,110
F1 Tibialis anterior machine 2X25 @ 50
F2 Seated calf raises 2X20 @ 115
F3 Side bends 2X10 per side @ 45

2 scoops MAG-10

Crock pot chicken breast
1 oz almonds

Sirloin steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Feta cheese
Olive oil
Butter

172

Sunday:

Temp: 97.1
Weight: 166.0

Spike Shotgun

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

2 scoops MAG-10

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

173

Monday:

Temp: 96.3
Weight: 166.0

Brain Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz broccoli

Micro-PA

Finibar

2 scoops Plazma

Workout:
A Half supinated seated machine rows 6X15 @ 70,85,100,115,130,145
B Chin ups 5X8 @ BW
C Single arm seated cable rows 4X10 per side @ 60
D Wide pronated grip pull downs 4X10 @ 135
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X4 @ 135
G1 EZ bar curls 8,6,6 @ 50 + red band
G2 EZ bar curls 8,6,6 @ 50
G3 Band curls 3X8 @ red band

2 scoops MAG-10

Ground beef and black bean chili

174

Tuesday

Temp: 96.2
Weight: 165.4

Brain Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

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 DB BP 15,15,12,12,7,6 @ 45,45,55,55,65,65
C HS incline press 4X10 @ 1 PPS
D Wide grip dips 3X10 @ BW
E1 Seated Arnold press 10,10,8 @ 35’s
E2 DB lateral raises 3X15 @ 10
F Cable flies 3X12 @ 17.5 lbs per side
G Rope press downs 3X12 @ 100

2 scoops MAG-10

Ground beef and black bean chili

175

Wednesday

Temp:97.1
Weight: 165.4

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
8 oz green beans

1 oz almonds

Micro-PA

Ground beef and black bean chili

176

Thursday

Temp: 97.1
Weight: 165.0

Brain Candy

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Baked chicken breast
6 oz asparagus

Micro-PA

Finibar

2 scoops Plazma
Workout:
A Wide pronated grip pull downs 15,15,15,15,12,8,6 @ 75,90,105,120,135,150,165
B HS seated rows 4X2 @ 2 PPS - wide neutral grip
C HS high rows 4X10 @ 2 PPS - one side at a time
D Close neutral grip seated cable rows 4X12 @ 135
E1 DB shrugs 3X12 @ 95’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band
G Machine preacher curls 12,12,8,6,6,15 @ 100,100,100,80,60,40

2 scoops MAG-10

Ground beef and black bean chili

177

Friday

Temp: 96.8
Weight: 164.4

Spike shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma
Workout:
Shoulder warm up
A Incline reverse flies 4X15 @ 15
B Decline BB BP 20,20,15,12,10,10,10 @ 45,45,95,115,135,135,135
C Seated fly machine 4X12 @ 65
D Flat squeeze press 3X8 @ 50’s
E Incline DB flies 3X8 @ 32.2
F BB push press 3X8 @ 95
G Single arm triceps press downs 3X10 per side @ 40
H Ladder push ups 15,12,8,12,6,6 @ BW

2 scoops MAG-10

Ground beef and black bean chili

Bison Burger
Blue cheese fries

178

Saturday

Temp: 97.1
Weight: 165.2

Spike Shotgun
Micro-PA

2 Finibars

2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Sumo dead lifts 5X8 @ 135,135,185,225,225
C BB RDL 3X12 @ 135
D Scrape the rack calf raises 4X12 @ 135,135,185,185
E1 Single leg RDL 3X8 per side @ 45
E2 Single leg hip thrusts 3X8 per side @ BW
F1 Ab wheel roll outs from knees 2X12
F2 Walking lunges 2X12 per side @ BW

2 scoops MAG-10

Baked chicken breast
Broccoli

Steak
Spanish rice
Black beans
Cheese
Guacamole
Pico

179

Sunday

Temp: 96.8
Weight: 165.4

Spike Shotgun

3 sausage egg and cheese breakfast burritos
1 bacon egg and cheese breakfast burrito

2 sausage egg and cheese breakfast burritos

12 oz Sockeye Salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Cheddar cheese

180

Monday:

Temp: 97.0
Weight: 165.6

Spike Shotgun

3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil

Micro-PA

Finibar

2 scoops Plazma
Workout:
A DB rows 10,10,10,10,10,8 per side @ 50,60,70,80,90,100
B Chin ups 5X8 @ BW - half supinated grip
C Inverted rows 4X10 @ BW
D Medium neutral grip pull downs 4X8 @ 135
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Power cleans from hang 3X3 @ 135
G Palms up DB curls 3X10 per side @ 30

2 scoops MAG-10

Baked chicken breast
Broccoli

Ground bison
Spaghetti sauce
Brown rice pasta
Parmesan cheese