Tuesday
Temp: 96.5
Weight: 168.6
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
2 mile walk
1 scoop Metabolic Drive
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 20,20,15,12,10,8,8,8,21 @ 45,45,95,115,135,155,155,155,135
C Flat DB flies 4X8 @ 35
D HS incline press 4X10 @ 55 lbs per side
E1 Seated Arnold press 3X10 @ 35
E2 DB lateral raises 3X12 @ 15
F Straight bar press downs 3X12 @ 120
G Feet elevated pushups 2X15
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Wednesday
Temp: 97.2
Weight: 166.6
Spike Shotgun
2 scoops Metabolic drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squats 15,15,10,8,6,4,20 @ 45,45,135,185,225,245,135
C BB RDL 3X12 @ 135
D Single leg machine leg press 4X8 per side @ 150
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 3X12
2 scoops Metabolic drive
2 tablespoons milled flax seed
1 scoop Superfood
2 mile walk
2 scoops Metabolic drive
2 tablespoons peanut butter
Thursday
Temp: 96.8
Weight: 166.0
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Chest supported T bar rows 4X10 @ 90
C HS high rows 4X10 per side @ 115 lbs per side
D1 Single arm seated cable rows 4X12 @ 60
D2 DB pullovers 4X8 @ 55
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band
G Machine preacher curls 12,12,10,6,6,15 @ 100,100,100,80,60,50
2 scoops Metabolic Drive
1 scoop Metabolic Drive
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
2 tablespoons peanut butter
Friday
Temp: 97.3
Weight: 166.8
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline DB press 15,15,12,12,8,8 @ 45,45,55,55,65,65
C CGBP 4X8 @ 135
D Machine lateral raises 4X12 @ 80
E Low to high cable flies 3X12 @ 40
F BB Push press 3X8 @ 95
G Medium grip dips 3X12 @ BW
H Single arm press downs 12,12,10,8 per side @ 40,40,40,30
2 scoops Metabolic Drive
2 mile walk
1 scoop Metabolic Drive
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
2 tablespoons peanut butter
Saturday
1 oz almonds
Temp: 96.8
Weight: 165.8
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
1 scoop Metabolic Drive
2 mile walk
2 scoops Metabolic Drive
New York Strip Steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter
2 tablespoons peanut butter
Sunday
Temp: 96.2
Weight: 167.6
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Plazma
Workout:
5 minutes on treadmill
A Seated leg curls 20,15,15,15,15 @ 50,60,70,80,90
B DB BSS 12,12,10,10,10,10,10,10 per side @ BW, BW,30,60,60,60,30,BW
C1 Banded leg press 30,25,20,15 @ 1,2,3,4 PPS + orange bands
C2 Banded leg press calf extensions 30,25,20,15 @ 1,2,3,4 PPS + orange bands
D Toes elevated DB RDL 3X10 @ 65’s
E1 Leg extensions 2X15 @ 170
E2 Side bends 2X10 per side @ 45
F1 Seated calf raises 2X25 @ 125
F2 Ab wheel rollouts from knees 2X12
2 scoops Metabolic Drive
2 mile walk
1 scoop Metabolic Drive
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
2 tablespoons peanut butter
Monday
Temp: 96.8
Weight: 166.4
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 15,15,15,15,15,12,12,12 @ 75,90,105,120,135,150,150,150
B Half supinated chin ups 4X10 @ BW
C Pronated grip HS seated rows 4X12 @ 2 PPS
D Single arm pull downs 4X10 per side @ 60
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X5 @ 135
G Alternating hammer curls 3X10 per side @ 35
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 mile walk with 40 lb weight vest
2 scoops Metabolic Drive
2 tablespoons peanut butter
Tuesday
2 handfuls mixed nuts
Temp: 97.4
Weight: 164.4
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
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 20,20,15,12,10,8,8,8,15@ 45,45,95,115,135,155,155,155,135
C Neutral grip machine press 4X12 @ 140
D Low to high cable flies 3X12 @ 20 lbs per side
E1 Seated Arnold press 3X10 @ 35
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 3X12 @ 120,130,140
G Feet elevated pushups 20,17
2 scoops Metabolic Drive
2 mile walk with 40 lb weight vest
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
2 tablespoons peanut butter
Wednesday
Temp: 96.7
Weight: 164.8
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
Salata regular salad
3 mile walk
1 scoop Metabolic Drive
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
2 tablespoons peanut butter
Thursday
Temp: 96.3
Weight: 165.4
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
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 Half supinated machine rows 4X15 @ 145
C HS high rows 4X10 per side @ 115 lbs per side
D Neutral grip HS machine seated rows 4X10 per side @ 3 PPS
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 30,25 @ red band
G Machine preacher curls 12,12,10,6,6,12 @ 100,100,100,80,60,50
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 mile walk with 40 lb weight vest
2 scoops Metabolic Drive
2 tablespoons peanut butter
Friday
Temp: 97.4
Weight: 164.8
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 4X15 @ 115
B Decline DB press 15,15,12,12,8,8,8 @ 45,45,55,55,65,65,65
C CGBP 8,8,8,14 @ 135
D Machine lateral raises 3X12 @ 80
E HS machine incline press 4X12 @ 1 PPS
F BB Push press 3X6 @ 95
G Medium grip dips 3X12 @ BW
H Single arm press downs 12,10,8,6 per side @ 40,40,40,30
2 scoops Metabolic Drive
2 mile walk
Indigo-3G
Pizza
Stuffed jalapenos
Dr Pepper
Saturday
Temp: 96.9
Weight: 166.0
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Plazma
Workout:
5 minutes on treadmill
A Seated leg curls 20,15,15,15,15 @ 50,65,80,95,110
B Hack squat machine 12,12,12,10,10,10 @ 0,1,2,3,3,3 PPS
C BB reverse lunges 4X6 per side @ 135
D DB RDL 3X10 @ 65’s
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 125
F2 Tibialis anterior machine 25,25,20 @ 50
G Ab wheel rollouts from knees 2X12
2 scoops Metabolic Drive
2 mile walk
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
2 tomatoes
1/4 large avocado
Cheddar cheese
Olive oil
Green grapes
Sunday:
Temp: 165.4
Weight: 96.0
2 scoops MAG-10
2 scoops MAG-10
2 scoops MAG-10
4 pieces leftover pizza
Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Wednesday
Temp: 97.1
Weight: 173.2
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Plazma
Workout:
5 minutes on treadmill
A Seated leg curls 20,15,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,4,4 @ 45,45,135,135,185,185,225,225
C BB RDL 3X10 @ 135
D DB reverse lunges 3X5 per side @ 55
E1 Standing calf raise machine 2X25 @ 120
E2 Hanging leg raises 2X10
2 scoops Metabolic Drive
2 mile walk
1 scoop Metabolic Drive
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
2 tablespoons peanut butter
Thursday
Temp:
Weight:
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,10,5,12 @ 25,50,75,100,125,75
B Half supinated grip pull ups 4X8 @ BW
C Single arm seated cable rows 4X12 per side @ 60
D Medium neutral grip pull downs 4X10 @ 135
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Palms up alternating curls 3X10 per side @ 30
G Banded hyperextensions 2X25 @ red band
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Friday
Temp: 170.2
Weight: 98.2
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Superfood
Indigo-3G
Char grilled chicken
Steamed rice
2 egg rolls
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 Decline DB press 15,15,12,12,8,8 @ 50,50,60,60,70,70
C Neutral grip machine press 4X12 @ 140
D Low to high cable flies 3X10 @ 20 lbs per side
E1 BB Push press 8,7,6 @ 95
E2 DB lateral raises 3X15 @ 10
F Medium grip dips 3X12 @ BW
G Wavy bar press downs 3X12 @ 60 - single pulley
2 scoops MAG-10
2 mile walk
Barbacoa
White rice
Black beans
Cheese
Guacamole
Sour cream
Pico
Saturday
Temp: 98.1
Weight: 173.6
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
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
B Squat press 5X20 @ 1,2,3,4,5 PPS
C BB reverse lunges 3X5 per side @ 135
D1 Single leg DB RDL 3X10 per side @ 60
D2 BB hip thrusts 3X10 @ 90
E Leg extensions 3X15 @ 170
F1 Smith machine calf raises 3X20 @ 1,2,2 PPS
F2 Side bends 3X10 per side @ 45
G Ab wheel rollouts from knees 2X12
2 scoops Metabolic Drive
2 mile walk
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
Black bean brownie
Sunday:
Temp: 98.0
Weight: 172.8
Spike Shotgun
2 scoops MAG-10
2 scoops MAG-10
2 scoops MAG-10
Yard work
2 cans tuna
2 tortillas
Cheddar cheese
Tomato
Mayo
Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 97.0
Weight: 174.4
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Plazma
Workout:
A DB rows 10,10,10,10,10,8,15 @ 50,60,70,80,90,100,85
B HS machine high rows 4X10 per side @ 115 lbs per side
C Close neutral grip seated cable rows 4X12 @ 150
D1 Wide pronated grip pull downs 3X8 @ 150
D2 Kayak rows 3X6 per side @ 40,50,50
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Rack pulls 5X10 @ 135,225,275,225,135
G Cross body hammer curls 3X10 per side @ 35
H Band curls 1X80 @ black band
2 scoops Metabolic Drive
2 mile walk
2 cans tuna
2 tortillas
Cheddar cheese
Avocado
Tomato
Mayo
Bacon cheese burger
Avocado
Chips
Queso
Tuesday
Temp: 96.8
Weight: 172.2
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
Salata regular salad
1 scoop Metabolic Drive
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 20,20,15,12,10,8,6,6,16 @ 45,45,95,115,135,155,175,185,135
C Cable flies 3X10 @ 50
D HS incline press 4X12 @ 1 PPS
E1 DB push press 3X8 @ 35
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 4X12 @ 120
G Feet elevated pushups 2X15
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter