2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Pronated grip HS seated rows 4X12 per side @ 3 PPS
C Supinated grip chin ups 4X8 @ BW
D Half supinated seated machine rows 4X12 @ 145
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 155
G Fat gripz palms up alternating curls 3X10 per side @ 30
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 8,8,8,12 @ 135
D Low to high cable flies 3X12 @ 40
E BB Push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 DB lateral raises 3X20 @ 10
G Single arm Rope cable press downs 3X12 per side @ 50
2 scoops MAG-10
Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese
2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Reverse band squats 10,10,6,6,6 @ 135,225,275,275,275 + orange bands
D1 Single leg RDL 3X12 @ 65
D2 BB hip thrusts 3X10 @ 90
E Leg extensions 3X15 @ 170
F Ab wheel rollouts from knees 2X12
2 scoops MAG-10
Crock pot chicken breast
3 flour tortillas
Sauerkraut
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,8,20 @ 25,50,75,100,125,75
B HS high rows 4X10 per side @ 115 lbs per side
C Single arm seated cable rows 4X12 per side @ 75
D1 Supinated grip pull downs 3X10 @ 150
D2 Kayak rows 3X6 per side @ 50
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Rack pulls 5X10 @ 135,225,275,225,135
G Alternating hammer curls 3X10 per side @ 40
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Salsa
2 scoops Plazma
Workout:
Shoulder warmup
A1 Standing face pulls with external rotation 3X20 @ 60,80,100
A2 Standing face pulls 3X20 @ 60,80,100
B Decline BB BP 20,20,15,12,10,8,8,8,8,20 @ 45,45,95,115,135,155,175,185,195,135
C Cable flies 3X12 @ 40
D HS incline press 4X12 @ 50 lbs per side
E1 Arnold press 3X10 @ 40
E2 DB lateral raises 3X20 @ 10
F V bar press downs 4X12 @ 140
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Salsa
2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,10,8,8,6,6 @ 45,45,135,135,185,185,225,225
C BB RDL 4X8 @ 185
D DB reverse lunges 3X6 per side @ 50’s
E1 Standing smith machine calf raises 3X20 @ 2 PPS
E2 Hanging leg raises 3X12
2 scoops MAG-10
Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Pronated grip HS seated rows 4X10 @ 3 PPS
C Supinated grip chin ups 4X8 @ BW
D Close neutral grip seated cable rows 4X12 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F power clean from hang 3X3 @ 135
G Preacher curl machine 12,12,12,10,8,8,10 @ 101,101,101,101,81,61,51
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Salsa
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 4X15 @ 115
B Neutral grip machine press 20,20,15,15,10,10,10 @ 80,95,110,125,140,140,140
C CGBP 8,8,8,10 @ 135
D Low to high cable flies 3X10 @ 22.5 lbs per side
E BB Push press 4X8 @ 95,105,110,95
F1 Medium grip dips 3X12 @ BW
F2 DB lateral raises 3X20 @ 10
G Single arm Rope cable press downs 4X12 per side @ 50
2 scoops MAG-10
Crock pot chicken breast
Sauerkraut
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Sour cream
Cheddar cheese
Salsa
2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B Squats 15,12,10,8,6 @ 45,135,185,225,245
C BB hip thrusts 3X8 @ 225
D1 Smith machine split squats 3X6 per side @ 1 PPS
D2 Smith machine squats 3X6 @ 1 PPS
E DB RDL 3X10 @ 65
F Leg extensions 3X15 @ 170
G1 Seated calf raises 3X25 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 2X12
2 scoops MAG-10
Crock pot chicken breast
Sauerkraut
1 scoop Metabolic Drive
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,8,15@ 25,50,75,100,125,75
B Half supinated grip chin ups 4X8 @ BW
C DB rows 4X10 per side @ 85
D Medium neutral grip pull downs 4X10 @ 150
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 30,20 @ red band
G Alternating hammer curls 3X10 per side @ 45
2 scoops MAG-10
Chicken breast
Brown rice pasta
Peas
Broccoli
Cheese
2 grilled fish tacos
Green chili rice
Refried beans
Micro-PA
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB BP 20,20,15,12,10,10,10,10 @ 45,45,95,115,135,155,155,155
C Neutral grip machine press 4X12 @ 140
D HS incline press 4X12 @ 55 lbs per side
E1 Arnold press 3X10 @ 40
E2 DB lateral raises 3X20 @ 10
F V bar press downs 4X12 @ 140,150,150,140
G Feet elevated pushups 2X15
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X15 @ 145
C HS high rows 4X12 @ 2 PPS
D Close neutral grip HS seated rows 4X8 @ 3 PPS
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Preacher curl machine 12,12,10,8,8,12 @ 100,100,100,80,60,50
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 4X15 @ 115
B Decline DB BP 15,15,12,12,8,8 @ 50,50,60,60,70,70
C CGBP 4X10 @ 135
D Low to high cable flies 3X10 @ 50
E BB Push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 DB lateral raises 3X15 @ 15
G Single arm Rope cable press downs 3X12 per side @ 50
2 scoops MAG-10
Crock pot chicken breast
Sauerkraut
Chicken tenders
Brown rice pasta
Sun dried tomato sauce
2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 per side @ 25,35,45,55,55,55
B Supinated grip chin ups 4X8 @ BW
C Close neutral grip seated cable rows 4X12 @ 150
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,6,8,8 @ 135,225,275,225,135
G Alternating hammer curls 3X10 per side @ 45
2 scoops MAG-10
8 oz ground beef
2 slices multi grain bread
1/2 tomato
Spinach
Mayo
Ketchup
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB BP 20,20,12,8,8,8,22 @ 45,45,135,185,185,185,135
C Pec deck flies 4X12 @ 130
D HS incline press 4X10 @ 55 lbs per side
E1 Standing Arnold press 10,8,8 @ 40
E2 DB lateral raises 3X20 @ 10
F V bar press downs 3X12 @ 70 - single pulley