Steak, bean, and cheese burrito
Spanish rice
Chips
Dip
Micro-PA
2 scoops Plazma
Workout:
A Prone chest supported T bar rows 20,20,15,10,6,12 @ 25,50,75,100,125,75
B Chin ups 8,8,7,7 @ BW
C Single arm seated cable rows 4X10 per side @ 60
D Close neutral grip pull downs 3X10 @ 135
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Palms up alternating 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 Flat DB flies 3X8 @ 32.5
D1 Seated Arnold press 3X10 @ 35’s
D2 DB lateral raises 3X15 @ 10
E Medium grip dips 3X12 @ BW
F Straight bar press downs 3X12 @ 120
G Feet elevated push ups 2X15
2 scoops Plazma
Workout:
A Leg press 30,25,20,15,10 @ 2,3,4,5,6 PPS
B DB RDL 3X12 @ 65’s
C DB BSS 4X10 per side @ 35
D Lying leg curls 3X12 @ 95
E Leg extensions 3X12 @ 130
F1 Tibialis anterior machine 2X25 @ 50
F2 Seated calf raises 1X15 @ 115
F3 Hanging leg raises 2X10
2 scoops Plazma
Workout:
A DB rows 10,10,10,10,10,8 per side @ 50,60,70,80,90,100
B Chin ups 10,8,8,8 @ BW - half supinated grip
C Half supinated seated machine rows 4X12 @ 145
D1 Wide grip pull downs 3X8 @ 150
D2 Straight arm pull downs 3X10 @ 50
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 25,20 @ red band
G Palms up alternating curls 3X10 per side @ 30
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline BB BP 20,20,15,12,10,10,10 @ 45,45,95,115,135,135,135
C Cable flies 3X10 @ 50
D Machine lateral raises 4X12 @ 80
E Incline DP BP 3X8 @ 50’s
F BB push press 3X5 @ 95
G Single arm cable press downs 12,12,10 per side @ 40
2 scoops Plazma
Workout:
5 minutes on treadmill
A Seated leg curls 6X15 @ 50,60,70,80,90,100
B Hack squat machine 12,12,12,10,12 @ 0,1,2,3,1 PPS
C Single leg leg press 4X8 per side @ 150
D Toes elevated RDL 4X12 @ 135
E Leg extensions 3X15 @ 150
F Standing calf raise machine 3X20 @ 120
G Ab wheel rollouts from knees 12,6
2 scoops MAG-10
7 oz baked chicken breast
8 oz broccoli
Chicken breast
Brown rice pasta
Alfredo sauce
Salad
Wine
2 scoops Plazma
Workout:
A Wide neutral grip seated cable rows 15,15,15,15,12,12,12 @ 75,90,105,120,135,135,135
B HS machine high rows 4X12 per side @ 2 PPS - one side at a time
C Pendlay rows 4X8 @ 135
D1 Single arm pull downs 3X10 per side @ 60
D2 Kayak rows 3X6 per side @ 100
E1 DB shrugs 3X10 @ 95
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X5 @ 135
G Alternating hammer curls 3X10 per side @ 35
2 scoops MAG-10
Ground bison
Brown rice pasta
Spaghetti sauce
Bread and cheese
1 glass red wine
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,15,12,8 @ 75,90,105,120,135,150,165
B Meadows rows 4X10 per side @ 50
C Half supinated grip chin ups 4X8 @ BW
D Close neutral grip seated cable rows 4X12 @ 135
E1 HS machine shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 20,15 @ red band
G Machine preacher curls 12,12,8,6,6,15 @ 100,100,100,80,60,40
2 scoops MAG-10
Ground bison
Brown rice pasta
Spaghetti sauce
Parmesan cheese
2 scoops Plazma
Workout:
A Prone chest supported T bar rows 20,20,15,10,6,12 @ 25,50,75,100,125,75
B HS machine high rows 4X12 @ 2 PPS
C Half supinated grip seated machine rows 4X12 @ 145
D Nautilus machine pull downs 4X12 @ 140
E1 Seated HS shrugs 3X15 @ 2 PPS
E2 Band pull aparts 3X25 @ black band
F Palms up alternating 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 4X8 @ 135
D Low to high cable flies 3X10 @ 20 lbs per side
E1 Seated Arnold press 3X10 @ 35’s
E2 DB lateral raises 3X15 @ 10
F Straight bar press downs 4X12 @ 120
2 scoops Plazma
Workout:
A Wide pronated grip pull downs 15,15,15,15,12,10 @ 75,90,105,120,135,150
B Close neutral grip HS machine seated rows 4X8 per side @ 3 PPS
C Half supinated grip chin ups 4X8 @ BW
D Single arm seated cable rows 4X10 per side @ 60
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135,155,165
G Machine preacher curls 12,12,8,5,5,15 @ 100,100,100,80,60,40