2 scoops Plazma
Workout:
A Leg extensions 6X15 @ 50,70,90,110,130,150
B Top 1/4 squats from pins 10,10,10,8 @ 135,225,315,365
C Heel elevated front squats 4X6 @ 135
D Hack squat machine 4X8 @ 1 PPS
E1 Leg press 3X15 @ 3,4,5 PPS
E2 Hanging leg raises 2X10
F Walking lunges 1X12 per leg @ BW
2 scoops MAG-10
Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese
2 scoops Plazma
Workout:
Shoulder warmup
A Medium neutral grip seated cable rows 15,15,15,15,15,12 @ 75,90,105,120,135,150
B Chin ups 4X8 @ BW
C Meadows rows 4X10 per side @ 45
D HS machine high rows 4X12 per side @ 2 PPS - one side at a time
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 2,1 @ 135 - shoulder hurt too bad
G Cross body hammer curls 3X10 per side @ 30
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline DB BP 15,15,12,12,8,8 @ 45,45,55,55,65,65
C CGBP 7,6,6,6 @ 135
D Incline HS press 4X10 @ 1 PPS
E1 Seated Arnold press 3X8 @ 35’s
E2 DB lateral raises 3X15 @ 10
F Cable flies 3X12 @ 40
G EZ bar press downs 3X12 @ 120
2 scoops Plazma
Workout:
5 minutes on treadmill
A Squats 15,15,12,10,8,5,5,5,22 @ 45,45,95,135,185,225,225,225,135
B1 Smith machine split squats 8,8,6 per side @ 1 PPS
B2 Smith machine squats 3X6 @ 1 PPS
C DB reverse lunges 3X5 per side @ 50’s
D Leg extensions 3X12+12 @ 130
E Seated calf raises 2X20 @ 120
F Ab wheel roll outs from knees2X12
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B Prone chest supported T bar rows 4X10 @ 90
C Half supinated chin ups 4X8 @ BW
D Single arm seated cable rows 4X10 per side @ 60
E1 DB shrugs 3X12 @ 100’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band
G Machine preacher curls 12,12,8,6,6,12 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
Shoulder warm up
A Pec deck reverse flies 4X15 @ 100
B Neutral grip machine press 15,15,15,15,12,12,12,20 @ 80,95,110,125,140,140,140,110
C Seated lateral raise machine 4X8 @ 80
D Low to high cable flies 3X10 @ 20 lbs per side
E BB push press 3X8 @ 95
F Medium grip dips 3X8 @ BW+25
G Single arm triceps press downs 12,10,8,6 @ 40,40,40,30
2 scoops MAG-10
Baked chicken breast
1 oz almonds
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+15 @ 50,65,80,95,110,125,95,65
B BB RDL 4X10 @ 135
C1 DB single leg RDL 3X8 per side @ 60
C2 Single leg hip thrusts 3X6 per side @ BW
C3 Hip thrusts 3X6 @ BW
D Seated leg curls 4X12 @ 80
E1 Standing calf raises 3X20 @ 135
E2 Hanging leg raises 3X8
F Side bends 2X10 per side @ 45
2 scoops MAG-10
Baked chicken breast
1 oz almonds
1 scoop Metabolic Drive
Micro-PA
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
4 jumbo eggs
3/4 cup egg whites
Spinach
Coconut oil
2/3 lb bacon cheeseburger
Wheat bun
Guacamole
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 15,15,15,15,15,12,12,12 @ 75,90,105,120,135,150,150,150
B Chin ups 5X8 @ BW
C HS seated rows 4X8 per side @ 3 PPS - overhand grip
D Single arm pull downs 4X10 per side @ 60
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X3 @ 135
G Palms up alternating curls 3X10 per side @ 30
4 jumbo eggs
3/4 cup egg whites
Spinach
Coconut oil
Char grilled chicken
Steamed rice
2 egg rolls
1 spring roll
1 mile walk
Micro-PA
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Decline BB BP 20,20,15,10,8,6,12 @ 45,45,95,135,165,185,135
C Neutral grip machine press 4X12 @ 140
D Low to high cable flies 3X10 @ 20 lbs per side
E1 DB Push press 3X10 @ 35’s
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 3X12 @ 120
4 jumbo eggs
3/4 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
8 oz green beans
Micro-PA
Finibar
2 scoops Plazma
Workout:
5 minutes on treadmill
A Leg extensions 6X15 @ 50,70,90,110,130,150
B1 Smith machine split squats 2X8 per side @ 1 PPS
B2 Smith machine squats 2X8 @ 1 PPS
C1 Leg press 4X15 @ 4 PPS
C2 Leg press calf extensions 3X15 @ 4 PPS
D TKE’s 4X10 per side @ red band
E1 Standing calf raise machine 3X20 @ 135
E2 Hanging leg raises 3X10
4 jumbo eggs
3/4 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Wide pronated grip pull downs 15,15,15,15,12,10 @ 75,90,105,120,135,150
B Meadows rows 4X10 per side @ 45
C HS high rows 4X10 per side @ 115 lbs per side - one side at a time
D1 Wide neutral grip seated cable rows 3X12 @ 135
D2 DB pullovers 3X8 @ 50
E1 DB shrugs 3X12 @ 100’s - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band
G Machine preacher curls 12,12,8,6,6,12 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Sumo dead lifts 8,8,6,6,4,4 @ 135,135,225,225,275,275
C Toes elevated BB RDL 4X10 @ 135
D Hip abduction machine 3X20 @ 100
E Seated leg curls 4X12 @ 90
F Seated leg press machine calf extensions 3X20 @ 300
G Ab wheel rollouts from knees 2X12
2 scoops MAG-10
Crock pot chicken breast
1 oz almonds
1 scoop Metabolic Drive
Indigo-3G
Steak
Spanish rice
Black beans
Pinto beans
Cheese
Guacamole