Tuesday
Temp: 96.2
Weight: 183.6
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Baked chicken breast
8 oz green beans
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
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 20,15,12,10,8,8,8,18 @ 45,45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 155
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120
G Feet elevated pushups 2X15
2 scoops MAG-10
Ground beef
Spaghetti sauce
Spaghetti squash
Wednesday
Temp: 95.4
Weight: 183.0
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
4 baked chicken tenders
Broccoli
Cauliflower
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Leg extensions 8X12 @ 65,80,95,110,125,140,155,170
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Hack squat machine 3X10 @ 2 PPS
D Seated leg curls 3X12 @ 80
E1 Standing calf raises 25,20,20 @ 120
E2 Standing ankle dorsiflexion 3X50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45
G Walking lunges 1X12 per leg @ BW
2 scoop MAG-10
Baked chicken breast
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Thursday
Temp: 96.1
Weight: 183.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
4 baked chicken tenders
8 oz green beans
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8,6 @ 75,90,105,120,135,150,165,180
B Close neutral grip HS seated rows 4X8 per side @ 4 PPS
C HS machine high rows 4X10 per side @ 115 per side
D Supinated grip inverted rows 4X8 @ BW
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Snatch grip rack pulls 3X8 @ 225
G Alternating hammer curls 3X10 per side @ 35
H Machine preacher curls 10,8,8,6,8,12 @ 100,100,100,80,60,40
2 scoops MAG-10
Ground beef
Spaghetti sauce
Spaghetti squash
Friday
Temp: 96.4
Weight: 182.8
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Baked chicken breast
Broccoli
Cauliflower
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 20,20,15,15,10,10 @ 50,50,60,60,70,70
C CGBP 8,8,8,14 @ 135
D HS incline press 4X12 @ 1 PPS
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 20
G Rope press downs 3X10 @ 40
H Feet elevated pushups 2X15
2 scoops MAG-10
Ground beef
Spaghetti sauce
Spaghetti squash
Saturday
Temp: 96.6
Weight: 181.6
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Indigo-3G
1 scoop Metabolic Drive
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Goblet squats 3X8 @ 80
D BB RDL 3X10 @ 135
E Single leg leg extensions 3X10 per side @ 80
F1 Seated calf raises 3X20 @ 115
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
New York strip steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.3
Weight: 181.4
Spike Shotgun
2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 mile walk
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 96.1
Weight: 182.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
6 oz baked chicken breast
6 oz asparagus
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,15 @ 25,50,75,100,125,75
B Half supinated grip chin ups 4X10 @ BW
C Single arm seated cable rows 4X10 per side @ 75
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 Trap bar shrugs 3X12 @ 225
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 3X10 @ 80
2 scoops MAG-10
Ground bison
Power slaw
2 tablespoons peanut butter
Tuesday
Temp: 96.2
Weight: 181.6
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Turkey and Swiss sandwich
Potato chips
Apple
Chocolate chip cookie
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
4 scoops MAG-10
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline bench press 20,15,12,10,8,8,8,27 @ 45,45,95,115,135,155,175,185,135
C Flat DB press 4X8 @ 70
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F Straight bar press downs 3X12 @ 120
G Pushups 20,15
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Wednesday
Temp: 95.9
Weight: 181.6
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
3 baked chicken tenders
6 oz asparagus
1 scoop Metabolic Drive
Indigo-3G
4 scoops MAG-10
Workout:
A Seated leg curls 6X12 @ 50,60,70,90,80,100
B Squats 4X10 @ 45,95,135,185
C Leg press 4X12 @ 5 PPS
D DB RDL 3X10 @ 60
E1 Standing calf raises 3X20 @ 120
E2 Standing ankle dorsiflexion 3X50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45
G Walking lunges 1X18 per leg @ BW
2 scoop MAG-10
Ground bison
Power slaw
Thursday
Temp: 95.4
Weight: 182.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
4 baked chicken tenders
8 oz green beans
1 scoop Metabolic Drive
Indigo-3G
4 scoops MAG-10
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8 @ 75,90,105,120,135,150,165
B Half supinated grip machine rows 4X15 @ 145
C HS machine high rows 4X8 per side @ 125 per side
D1 Close neutral grip seated cable rows 3X12 @ 165
D2 DB pullovers 3X8 @ 50
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Rack pulls 10,10,8,10,10 @ 135,225,275,225,135
G Cross body hammer curls 3X10 per side @ 35
H HS machine preacher curls 10,10,10,8 @ 70,70,70,45
2 scoops MAG-10
Ground bison
Power slaw
2 tablespoons peanut butter
Friday
Temp: 95.5
Weight: 182.0
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
3 baked chicken tenders
8 oz broccoli
1 mile walk
1 scoop Metabolic Drive
4 scoops MAG-10
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 20,20,15,15,10,10 @ 50,50,60,60,70,70
C CGBP 8,8,8,15 @ 135
D1 DB incline flies 3X10 @ 30
D2 DB incline twist press 3X8 @ 30
E BB push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Feet elevated pushups 2X15
2 scoops MAG-10
Ground bison
Power slaw
Saturday
Temp: 96.3
Weight: 180.6
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
1 scoop Metabolic Drive
Indigo-3G
Workout:
A Leg extensions 6X12 @ 70,90,110,130,150,170
B Squat press 6X20 @ 1,2,3,4,5,6 PPS
C Goblet squats 3X8 @ 80
D BB hip thrusts 3X10 @ 90
E Hip abduction machine 3X25 @ 100
F1 Seated calf raises 3X25 @ 90
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Cable ab twists 3X12 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
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.0
Weight: 181.6
Spike Shotgun
2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 handfuls mixed nuts
1 slice pepperoni pizza
1 fried chicken breast
Chips
Guacamole
Assorted fruit
Monday
Temp: 96.5
Weight: 184.0
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Wide neutral grip seated cable rows 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Supinated grip chin ups 4X10 @ BW
C Meadows rows 4X10 @ 50
D1 Wide pronated grip pull downs 3X12 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Lower back extensions 2X15
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80
2 scoops MAG-10
Yard work
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Sockeye salmon
Mixed salad greens
4 small tomatoes
1/2 large avocado
Olive oil
Tuesday
Temp: 95.8
Weight: 182.0
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz Brussels sprouts
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline bench press 20,15,12,10,8,8,8 @ 45,45,95,115,135,155,155,155
C Flat DB press 4X8 @ 75
D Low to high cable flies 3X12 @ 20 per side
E Seated Arnold press 3X10 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120
G Feet elevated pushups 2X15
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
4 small tomatoes
1/2 large avocado
Olive oil
Wednesday
Temp: 96.4
Weight: 182.0
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz broccoli
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,90,80,100
B Squats 4X10 @ 45,95,135,185
C Leg press 4X12 @ 5 PPS
D DB RDL 3X10 @ 60
E1 Standing calf raises 3X20 @ 120
E2 Standing ankle dorsiflexion 3X50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45
2 scoop MAG-10
Ground bison
Multi grain pasta
Spaghetti sauce
Thursday
Temp: 95.9
Weight: 183.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
1 scoop Metabolic Drive
Indigo-3G
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 grip machine rows 4X12 @ 160
C HS machine high rows 4X10 per side @ 115 per side
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Snatch grip rack pulls 3X10 @ 225
G Alternating hammer curls 3X10 per side @ 37.5
H Machine preacher curls 12,10,10,8,8,12 @ 100,100,100,80,60,40
2 scoops MAG-10
Ground bison
Multi grain pasta
Spaghetti sauce
Friday
Temp: 95.9
Weight: 183.0
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB press 20,20,15,15,10,10 @ 50,50,60,60,70,70
C CGBP 8,8,8,17 @ 135
D HS machine incline press 4X12 @ 50
E Bradford press 1X8 @ 65 - Nope
F BB push press 3X8 @ 95
G1 Medium grip dips 3X12 @ BW
G2 Lean away lateral raises 3X10 per side @ 22.5
H Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
I Feet elevated pushups 2X15
2 scoops MAG-10
Ground bison
Multi grain pasta
Spaghetti sauce
Saturday
Temp: 96.0
Weight: 181.2
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Ground bison
Multi grain pasta
Spaghetti sauce
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Sunday
Temp: 96.2
Weight: 183.0
Spike Shotgun
2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
1 mile walk
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil