Wednesday
Temp: 96.5
Weight: 172.2
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
Indigo-3G
2 ground beef tacos
Beans
Rice
Chips and dip
2 scoops Plazma
Workout:
5 minutes on treadmill
A Squats 15,15,10,10,8,8,4,4 @ 45,45,135,135,185,185,225,225
B BB RDL 3X12 @ 135
C Hack squat machine 3X10 @ 2 PPS
D Seated leg curls 4X12 @ 90
E1 Standing calf raise machine 2X25 @ 120
E2 Hanging leg raises 2X10
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Thursday
Temp: 171.4
Weight: 97.1
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
Turkey sandwich
Sweet potato fries
Fried pickles
1 mile walk
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,8,6 @ 75,90,105,120,135,150,165
B Chest supported T bar rows 4X10 @ 90
C Half supinated grip pull ups 4X8 @ BW
D Close 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 SGHP from hang 3X6 @ 135
G Preacher curl machine 12,12,10,8,6,15 @ 100,100,100,80,60,40
2 scoops Metabolic Drive
1 tablespoon milled flax seed
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Friday
Temp: 171.4
Weight: 96.7
Spike Shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
Indigo-3G
Double bacon cheese burger
Avocado
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 CGBP 4X8 @ 135
D1 Low to high cable flies 3X12 @ 20 lbs per side
D2 KB lean away lateral raises 3X8 @ 20
E BB Push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Single arm rope cable press downs 3X12 @ 40
2 scoops Metabolic Drive
1 tablespoon milled flax seed
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Saturday
Temp: 97.8
Weight: 173.2
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 Banded leg press 30,25,20,15,10,25 @ 1,2,3,4,5,3 PPS + Orange bands
C BB reverse lunges 4X6 per side @ 135
D Toes elevated DB RDL 3X12 @ 65’s
E Leg extensions 3X15 @ 170
F1 Seated calf raises 3X25 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G Ab wheel rollouts from knees 2X12
2 scoops Metabolic Drive
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sirloin steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
Sunday
Temp: 97.4
Weight: 173.4
Spike Shotgun
2 scoops MAG-10
Home made cheese burger
1/4 large avocado
Chips
Chile con queso
Sour cream
2 pieces pizza
Chips
Guacamole
Monday
Temp: 96.7
Weight: 174.6
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 15,15,15,15,12,12,12 @ 75,90,105,120,135,135,135
B Half supinated grip chin ups 4X8 @ BW
C Half supinated machine rows 4X15 @ 145
D1 Wide pronated grip pull downs 3X8 @ 150
D2 Straight arm press downs 4X10 @ 50
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X25 @ red band
G EZ bar curls 3X10 @ 60
H Palms up alternating curls 3X8 per side @ 30
2 scoops MAG-10
2 mile walk with 40 lb weight vest
Sockeye salmon
Mixed salad greens
2.5 tomatoes
1/2 large avocado
Olive oil
Tuesday
Temp: 97.1
Weight: 172.8
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 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 20,20,15,12,10,8,6,6,22 @ 45,45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 140
D Smith machine slight incline press 4X10 @ 1 PPS
E1 Seated Arnold press 3X8 @ 40
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 3X12 @ 60
G Feet elevated pushups 2X15
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
2 scoops Metabolic Drive
2 tablespoons peanut butter
Wednesday
Temp: 97.1
Weight: 171.6
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Chicken Cobb salad
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Trap bar dead lift 4X8 @ 225
D BB RDL 3X12 @ 145
E Standing calf raise machine 2X25 @ 120
F Hanging leg raises 2X12
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
2.75 oz cheddar cheese
Thursday
Temp: 171.6
Weight: 97.1
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Indigo-3G
Char grilled chicken
Steamed rice
1 mile walk
2 scoops Plazma
Workout:
A Nautilus machine pull downs 15,15,15,15,12,10 @ 80,95,110,125,140,155
B DB rows 8,8,8,12 per side @ 85
C Pronated grip pull ups 4X8 @ BW
D Close neutral grip seated cable rows 4X12 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135
G Preacher curl machine 12,12,10,8,8,15 @ 100,100,100,80,60,50
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
Friday
Temp: 96.4
Weight: 172.6
Spike Shotgun
2 scoops MAG-10
2 handfuls mixed nuts
2 scoops Metabolic Drive
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 20
B CGBP 4X8 @ 135
C1 Low to high cable flies 3X12 @ 20 lbs per side
C2 KB lean away lateral raises 10,11,10 per side @ 20
D BB Push press 8,7,8 @ 95
E Medium grip dips 3X12 @ BW
F Single arm rope cable press downs 3X12 per side @ 40
2 scoops MAG-10
2 mile walk
Baked chicken breast
8 oz broccoli
2 scoops Metabolic Drive
2 tablespoons peanut butter
Saturday
Temp: 97.9
Weight: 171.6
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12, @ 50,65,80,95,110
B1 Banded leg press 30,25,20,15,10 @ 1,2,3,4,5 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,10 @ 1,2,3,4,5 PPS + Orange band
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 3X20 @ 50
F3 Side bends 3X10 per side @ 45
G Ab wheel rollouts from knees 2X12
2 scoops MAG-10
2 mile walk
Baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive
2 handfuls mixed nuts
Ribeye steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
Sunday
Temp: 97.2
Weight: 171.0
Spike Shotgun
2 scoops MAG-10
2 scoops MAG-10
2 scoops MAG-10
2 mile walk
2 scoops MAG-10
Ribeye steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
2 tablespoons peanut butter
Monday
Temp: 97.1
Weight: 171.8
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Indigo-3G
Bean and beef burrito
Spanish rice
Chips and dip
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 @ 25,35,45,55,55,55
B Supinated grip chin ups 4X8 @ BW
C Half supinated machine rows 4X15 @ 145
D HS machine high rows 4X10 @ 2 PPS
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135
G Seated palms up alternating curls 3X10 per side @ 30
2 scoops MAG-10
Black bean and bison chili
Tuesday
Temp: 96.6
Weight: 174.2
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Salata regular salad
1 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 20,20,15,12,10,8,6,6,5,23 @ 45,45,95,115,135,155,175,185,195,135
C Cable flies 12,10,10 @ 50
D HS incline press 4X12 @ 1 PPS
E1 Seated Arnold press 3X8 @ 40
E2 DB lateral raises 3X15 @ 10
F V bar press downs 3X12 @ 120,130,140
G Feet elevated pushups 2X15
2 scoops MAG-10
2 mile walk
Black bean and bison chili
2 oz cheddar cheese
Wednesday
Temp: 96.6
Weight: 171.8
Brain Candy
2 scoops MAG-10
2 handfuls mixed nuts
Baked chicken breast
8 oz green beans
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,5,5 @ 45,45,135,135,185,185,225,225
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 3X10
2 scoops MAG-10
Orange chicken
Jasmin rice
Thursday
Temp: 171.8
Weight: 96.1
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Baked chicken breast
8 oz broccoli
1 mile walk
1 scoop Metabolic Drive
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 Pronated grip HS machine rows 4X10 per side @ 3 PPS
C Half supinated grip pull ups 10,10,8,8 @ BW
D Medium neutral grip seated cable rows 4X12 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Power clean from hang 3X4 @ 135
G Preacher curl machine 12,12,10,8,8,15 @ 100,100,100,80,60,50
2 scoops MAG-10
2 mile walk
Black bean and bison chili
2 oz cheddar cheese
Friday
Temp: 96.4
Weight: 172.6
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
5 pieces pizza
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline DB BP 15,15,12,12,8,8 @ 50,50,60,60,70,70
C CGBP 4X8 @ 135
D Machine lateral raises 3X12 @ 80
E Low to high cable flies 3X12 @ 40
F BB Push press 3X8 @ 95
G Single arm rope cable press downs 3X12 per side @ 40
2 scoops MAG-10
2 mile walk
Black bean and bison chili
Saturday
Temp: 96.6
Weight: 172.2
Spike Shotgun
Indigo-3G
Finibar
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
B1 Banded leg press 30,25,20,15,10,25 @ 1,2,3,4,5,3 PPS + Orange bands
B2 Banded leg press calf extensions 30,25,20,15,10,25 @ 1,2,3,4,5,3 PPS + Orange band
C BB hip thrusts 4X8 @ 135
D DB BSS 4X10 per side @ 60
E DB RDL 3X12 @ 65’s
F Leg extensions 3X15 @ 170
G1 Seated calf raises 3X25 @ 115
G2 Tibialis anterior machine 3X20 @ 50
G3 Side bends 3X10 per side @ 45
H Ab wheel rollouts from knees 2X12
2 scoops MAG-10
2 mile walk
Baked chicken breast
1/2 large avocado
2 oz cheddar cheese
1 scoop Metabolic Drive
Brisket
Broccoli
Carrots
Pineapple
Chips
Guacamole
Queso
Sunday
Temp: 97.1
Weight: 174.6
Spike Shotgun
2 scoops MAG-10
2 scoops MAG-10
2 mile walk
2 scoops MAG-10
2 scoops MAG-10
Chicken breast
Spanish rice
Black beans
Pinto beans
Cheese
Guacamole
Sour cream
Wheat tortilla
Monday
Temp: 97.3
Weight: 173.4
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,10,8,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C Single arm seated cable rows 4X12 per side @ 60
D1 Wide pronated grip pull downs 4X10 @ 150
D2 Straight arm press downs 4X10 @ 50
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Rack pulls 5X10 @ 135,225,275,225,135
G Palms up alternating curls 3X10 per side @ 30
2 scoops MAG-10
Chicken breast
Spinach
Butter chicken simmer sauce
2 tablespoons peanut butter