Monday
Temp: 95.7
Weight: 183.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A BB bent over rows 10,10,10,10,6,12 @ 45,95,135,155,185,135
B Half supinated grip chin ups 4X10 @ BW
C Close neutral grip HS seated rows 4X10 per side @ 4 PPS
D1 Wide pronated grip pull downs 3X8 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Fat Gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80
2 scoops MAG-10
Ground beef
Power slaw
2 tablespoons peanut butter
Tuesday
Temp: 95.9
Weight: 181.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
4 baked chicken tenders
8 oz Brussels sprouts
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 20,20,15 @ 60,80,100
A2 Standing face pulls 20,20,15 @ 60,80,100
B Decline bench press 20,15,12,10,8,8,8,22 @ 45,45,95,115,135,155,175,185,135
C Flat DB press 4X8 @ 75
D Incline BB press 4X8 @ 135
E Standing Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120,130,140
G Feet elevated pushups 2X20
2 scoops MAG-10
Ground beef
Power slaw
2 tablespoons peanut butter
Wednesday
Temp: 96.1
Weight: 181.0
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Leg extensions 8X12 @ 50,65,80,95,110,125,140,155
B Squats 3X10 @ 45,95,135
C Front squat grip reverse lunges 3X6 per side @ 45,95,95
D Squat press 4X12 @ 4,5,5,5 PPS
E1 Seated calf raises 3X20 @ 90
E2 Tibialis anterior machine 3X20 @ 50
F1 Hanging leg raises 3X12
F2 Side bends 3X12 per side @ 45
G Walking lunges 1X12 per leg
2 scoop MAG-10
5 baked chicken tenders
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
Thursday
Temp: 95.7
Weight: 181.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
4 baked chicken tenders
6 oz asparagus
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 @ 2 PPS
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 Alternating hammer curls 3X10 per side @ 37.5
G HS machine preacher curls 4X8 @ 70,70,70,45
2 scoops MAG-10
Ground beef
Power slaw
Friday
Temp: 95.6
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 20,20,15,15,9,9 @ 50,50,60,60,70,70
C CGBP 4X8 @ 145
D Low to high cable flies 4X12 @ 30
E Seated military press 10,10,8,8,7 @ 45,65,75,85,95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 3X12 @ 40
H Feet elevated pushups 2X15
2 scoops MAG-10
Ground beef
Power slaw
2 tablespoons peanut butter
Saturday
Temp: 96.6
Weight: 180.8
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Blueberry Kefir
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter
Green grapes
Sunday
Temp: 96.3
Weight: 182.0
Spike Shotgun
2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Yard work
Green grapes
Sockeye salmon
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 96.0
Weight: 181.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
6 oz asparagus
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X8 @ BW
C Chest supported T bar rows 4X10 @ 90
D1 Wide pronated grip pull downs 3X8 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 30,25 @ red band
G Fat Gripz palms up alternating curls 3X10 per side @ 30
H EZ bar curls 3X8 @ 60
2 scoops MAG-10
Ground bison
Spaghetti sauce
Zucchini “noodles”
Tuesday
Temp: 96.0
Weight: 182.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
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 20,15,12,10,8,8,8,20 @ 45,45,95,115,135,155,175,185,135
C Flat DB press 4X8 @ 75
D Low to high cable flies 3X12 @ 40
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
Ground bison
Spaghetti sauce
Zucchini “noodles”
Wednesday
Temp:
Weight:
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 handfuls mixed nuts
Cheddar cheese
Baked chicken breast
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil
Thursday
Temp:
Weight:
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz broccoli
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
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 Lower back extensions 3X12 @ 25
G Alternating hammer curls 3X10 per side @ 37.5
H HS machine preacher curls 8,8,8,12@ 70,70,70,45
2 scoops MAG-10
Ground bison
Spaghetti sauce
Zucchini “noodles”
Friday
Temp:
Weight:
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Lying incline reverse flies 4X15 @ 15
B High to low cable flies 4X12 @ 45
C Neutral grip machine press 4X12 @ 155
D HS incline press 4X8 @ 70 per side
E Seated DB OHP 3X10 @ 50
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,10,12 @ 80,80,80,60,40
2 scoops MAG-10
Ground bison
Spaghetti sauce
Zucchini “noodles”
2 tablespoons peanut butter
Saturday
Temp:
Weight:
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Blueberry Kefir
1 scoop Metabolic Drive
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp:
Weight:
Spike Shotgun
2 pieces sprouted grain bread
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed fruit
Kefir
2 handfuls mixed nuts
Ahi tuna steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Monday
Temp:
Weight:
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X10 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 Seated HS machine shrugs 3X12 @ 2 PPS
E2 Band pull aparts 3X30 @ black band
F Fat Gripz palms up alternating curls 3X10 per side @ 30
G Rope cable curls 3X12 @ 80
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
Tuesday
Temp: 95.4
Weight: 180.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
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 20,15,12,10,8,8,8,20 @ 45,45,95,115,135,155,175,185,135
C Pec deck flies 4X10 @ 130
D Wide HS incline press 4X10 @ 1 PPS
E Seated Arnold press 3X10 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 15
F V bar press downs 3X12 @ 120,130,140
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
Wednesday
Temp: 96.7
Weight: 179.8
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Butter
Thursday
Temp: 95.7
Weight: 179.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
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 Chest supported T bar rows 4X10 @ 90
E1 Lying incline DB shrugs 3X10 @ 70 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Alternating hammer curls 3X10 per side @ 37.5
G DB preacher curls 3X8 per side @ 25
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
Friday
Temp: 95.9
Weight: 180.2
Brain Candy
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 20,20,15,15,12,10 @ 50,50,60,60,70,70
C CGBP 4X8 @ 145
D Low to high cable flies 3X12 @ 20 per sode
E Seated DB OHP 3X8 @ 55
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,8,12 @ 80,80,80,60,40
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
2 tablespoons peanut butter
Saturday
Temp: 96.2
Weight: 177.6
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed fruit
Kefir
2 mile walk
2 handfuls mixed nuts
1 scoop Metabolic Drive
New York strip steak
Mixed salad greens
5 small tomatoes
1/2 large avocado
Olive oil
Butter