Sunday
Temp: 96.3
Weight: 173.6
Spike Shotgun
2 slices sprouted grain toast
1/2 large avocado
Cheddar cheese
Yard work
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
Monday
Temp: 96.1
Weight: 173.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 baked chicken tenders
8 oz Brussels sprouts
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
B Supinated grip chin ups 4X10 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
D1 Wide pronated grip pull downs 10,8,8 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Snatch grip rack pulls 3X8 @ 225
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80
2 scoops MAG-10
Ground beef
Chickpea pasta
Spaghetti sauce
1 scoop Metabolic Drive
Tuesday
Temp: 96.3
Weight: 172.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 baked chicken tenders
6 oz asparagus
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B High to low cable flies 4X12 @ 10,15,20,25 per side
C Flat DB press 4X8 @ 70
D Incline DB press 8,8,8,10 @ 135
E Seated Arnold press 3X8 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 120,130,130
G Feet elevated pushups 2X15
2 scoops MAG-10
Ground beef
Chickpea pasta
Spaghetti sauce
1 scoop Metabolic Drive
Wednesday
Temp: 96.2
Weight: 173.6
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 scoop Metabolic Drive
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Thursday
Temp: 96.0
Weight: 173.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 baked chicken tenders
8 oz Brussels sprouts
Indigo-3G
Finibar
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 Half supinated grip machine rows 4X12 @ 160
C Single arm pull downs 4X8 per side @ 75
D Chest supported T bar rows 4X10 @ 90
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Single cable curls 3X10 per side @ 40
2 scoops MAG-10
Ground beef
Chickpea pasta
Spaghetti sauce
1 scoop Metabolic Drive
Friday
Temp: 96.3
Weight: 174.8
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
4 baked chicken tenders
6 oz asparagus
Indigo-3G
Finibar
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 15,15,12,12,10,10,8 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D HS sideways incline press 4X8 per side @ 1 PPS
E BB push press 8,7,3,10 @ 95,115,135,95
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 @ 90,90,90,70,50
H Feet elevated pushups 2X15
2 scoops MAG-10
Ground beef
Chickpea pasta
Spaghetti sauce
1 scoop Metabolic Drive
Saturday
Temp: 96.5
Weight: 173.8
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Indigo-3G
Finibar
Workout:
A Lying leg curls 5X20 @ 50
B Single leg squat press 5X10 per side @ 1 PPS
C Goblet squat 3X10 @ 80
D DB RDL 3X10 @ 50
E Leg extension 3X12 @ 70
F1 Standing calf raises 3X15 @ 90
F2 Standing ankle dorsiflexion 3X50
G1 Ab wheel rollouts from knees 2X12
G2 Cable twists 2X10 per side @ 60
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
New York strip steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.0
Weight: 173.6
Spike Shotgun
2 slices sprouted grain toast
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 96.0
Weight: 173.6
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Supinated grip chin ups 4X10 @ BW
C Pronated grip HS seated rows 4X8 per side @ 4 PPS
D1 Wide pronated grip pull downs 10,10,8 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,4 @ 135,185,225,275
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80
2 scoops MAG-10
Baked chicken breast
8 oz Brussels sprouts
1 scoop Metabolic Drive
Tuesday
Temp: 96.1
Weight: 172.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,15 @ 45,95,115,135,155,175,185
C Flat DB press 4X8 @ 70
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X8 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X15 @ 15
F V bar press downs 3X12 @ 130
G Feet elevated pushups 2X15
2 scoops MAG-10
Baked chicken breast
8 oz cauliflower
1 scoop Metabolic Drive
Wednesday
Temp: 95.6
Weight: 171.6
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
1 can tuna
2 slices sprouted grain bread
1 Campari tomato
Cheddar cheese
Mayo
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
3 Campari tomatoes
1/2 large avocado
Olive oil
Butter
Thursday
Temp: 96.1
Weight: 172.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,10,8,8 @ 75,90,105,120,135,150,165,180
B DB rows 4X10 per side @ 100
C HS high rows 4X10 @ 2 PPS
D Chest supported T bar rows 4X10 @ 90
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H Single arm preacher curl machine 3X10 per side @ 50
2 scoops MAG-10
Baked chicken breast
8 oz Brussels sprouts
1 scoop Metabolic Drive
Friday
Temp: 96.2
Weight: 173.6
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,8 @ 50,50,60,60,70,70,80
C CGBP 4X8 @ 145
D HS incline press 4X8 @ 70 per side
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,8,10 @ 80,80,80,60,40
H Feet elevated pushups 2X15
2 scoops MAG-10
Baked chicken breast
8 oz cauliflower
Saturday
Temp: 96.3
Weight: 172.4
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
1 scoop Metabolic Drive
Mixed nuts
New York strip steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.5
Weight: 171.2
Spike Shotgun
2 slices sprouted grain toast
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 mile walk
1 scoop Metabolic Drive
Sockeye salmon
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil
2 tablespoons peanut butter
Monday
Temp: 95.9
Weight: 170.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,6,15 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X10 @ BW
C Neutral grip HS seated rows 4X8 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,5 @ 135,185,225,275
G Fat gripz palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 90
2 scoops MAG-10
Baked chicken breast
8 oz Brussels sprouts
1 scoop Metabolic Drive
Tuesday
Temp: 96.2
Weight: 171.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8,16 @ 45,95,115,135,155,175,185,135
C Neutral grip machine press 4X12 @ 155
D Incline BB press 4X8 @ 135
E Seated Arnold press 3X10 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 60
G Feet elevated pushups 20,16
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Wednesday
Temp: 96.4
Weight: 172.0
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
1 scoop Metabolic Drive
2 scoops Metabolic Drive
New York strip steak
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil
Butter
1 scoop Metabolic Drive
Thursday
Temp: 96.3
Weight: 172.6
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
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 Inverted rows 4X8 @ BW
C HS high rows 4X8 per side @ 125 per side
D Pronated single arm machine rows 4X8 per side @ 55
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Alternating hammer curls 3X10 per side @ 37.5
H HS preacher curl machine 4X8 @ 70,70,70,45
2 scoops MAG-10
Baked chicken breast
8 oz Brussels sprouts
1 scoop Metabolic Drive
Friday
Temp: 96.0
Weight: 172.2
Spike Shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
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 15,15,12,12,10,10,8,25 @ 50,50,60,60,70,70,80,55
C CGBP 4X8 @ 145
D Sideways HS incline press 4X8 per side @ 1 PPS
E Seated DB OHP 3X8 @ 50
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 22.5
G Rope press downs 12,12,12,8,10 @ 90,90,90,70,50
H Feet elevated pushups 20,18
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive