2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,9 @ 45,95,135,185
C BB reverse lunges 2X6 per side @ 135
D Leg press 3X12 @ 4PPS
E Hip adduction machine 3X25 @ 50
F1 Seated calf raises 3X20 @ 115
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
2 scoop MAG-10
Baked chicken breast
Mixed salad greens
5 small tomatoes
1/2 small avocado
Olive oil
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Pronated grip HS machine rows 4X10 @ 3 PPS
C HS machine high rows 4X8 per side @ 115 per side
D Single arm seated cable rows 4X10 @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135,145,155
G Hammer curls 3X10 per side @ 35
H Machine preacher curls 12,12,10,6,8,12 @ 100,100,100,80,60,40
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,65
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C Hack squat machine 3X8 @ 1 PPS
D Single leg DB RDL 2X10 per side @ 50
E Hip abduction machine 3X20 @ 120
F1 Seated calf raises 3X20 @ 110
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X12 per side @ 60
H Walking lunges 1X12 per leg @ BW
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed fruit
Kefir
Porterhouse steak
Mixed salad greens
3 small tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 20,20,15 @ 30,40,50
A2 Face pulls 20,20,15 @ 30,40,50
B Decline bench press 20,15,12,10,8,8 @ 45,45,95,115,135,155,155
C Flat DB press 4X8 @ 70
D Low to high cable flies 3X12 @ 30
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 60
G Feet elevated pushups 2X15
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Smith machine split squats 8,10,10 per side @ 1 PPS
D Leg press 4X12 @ 4 PPS
E DB RDL 3X10 @ 60
F1 Standing calf raises 3X25 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per leg @ BW
2 scoop MAG-10
Baked chicken breast
Mixed salad greens
4 small tomatoes
1/2 large avocado
Olive oil
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Pronated grip HS machine rows 4X12 per side @ 3 PPS
C HS machine high rows 4X8 per side @ 115,125,125,125 per side
D Close neutral grip seated cable rows 4X12 @ 165
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Seated hammer curls 3X10 per side @ 35
H Machine preacher curls 12,10,8,6,8 @ 100,100,100,80,60
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B Hack squat machine 7X12 @ 0,1,2,3,2,1,0 PPS
C DB BSS 4X12 per side @ 45
D BB RDL 3X10 @ 135
E Leg extensions 15,15,15+10 @ 150
F1 Seated calf raises 3X20 @ 115
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Cable ab twists 3X12 per side @ 60
H Walking lunges 1X18 per leg @ BW
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed fruit
Kefir
Ribeye steak
Mixed salad greens
4 small tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 20,15,12,12,12,12,12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X10 @ BW
C DB rows 4X10 per side @ 90
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 50,50,60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X30 @ red band
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80
2 scoops MAG-10
Ground beef
Kidney beans
Black beans
Onion
Tomatoes
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Smith machine split squats 3X8 per side @ 1 PPS
C Hip adduction machine 3X25 @ 60
D Squat press 20,10 @ 1,2 PPS
E DB RDL 2X8 @ 60
F1 Standing calf raises 3X20 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
2 scoop MAG-10
Baked chicken breast
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Half supinated machine rows 4X15 @ 145
C HS machine high rows 4X10 per side @ 115 per side
D1 Single arm seated cable rows 3X10 per side @ 75
D2 Kayak rows 3X8 per side @ 100
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Power clean from hang 3X4 @ 135
G Alternating hammer curls 3X10 per side @ 35
H HS machine preacher curls 4X8 @ 70,70,70,45
2 scoops MAG-10
Ground beef
Kidney beans
Black beans
Onion
Tomatoes
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 20,20,20,15 @ 1,2,3,4 PPS
C Goblet squats 3X8 @ 60
D BB RDL 2X8 @ 135
E Single leg leg extensions 3X10 per side @ 70
F1 Seated calf raises 3X20 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 2X12
G2 Cable ab twists 2X12 per side @ 60
H Walking lunges 1X12 per leg @ BW
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Ribeye steak
Blue cheese cream sauce
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,12 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X10 @ BW
C DB rows 4X10 per side @ 100
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F KB swings 3X20 @ 50
G Palms up alternating curls 3X10 per side @ 30
H Fat gripz EZ bar curls 3X8 @ 55