Thursday
Temp: 96.5
Weight: 171.0
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Salata regular salad
Indigo-3G
Barbacoa
Black beans
White rice
Sour cream
Guacamole
Pico
Friday
Temp: 96.9
Weight: 170.8
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
1/2 lb bacon cheeseburger
fries
4 scoops MAG-10
Workout:
A Wide neutral grip pull downs 15,15,15,15,12,10,8,6 @ 75,90,105,120,135,150,165,180
B Prone chest supported T bar rows 4X10 @ 90
C Half supinated grip chin ups 4X8 @ BW
D Single arm seated cable rows 4X12 per side @ 60
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Machine preacher curls 12,12,12,6,8,15 @ 100,100,100,80,60,50
2 scoops MAG-10
Indigo-3G
Personal meat pizza
Cheese sticks
Saturday
Temp: 96.8
Weight: 173.4
Spike Shotgun
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Smith machine squats 15,15,12,10,8 @ 25,25,45,70,90 lbs per side
C Single leg BB RDL 3X8 per side @ 95
D1 Leg press 4X20 @ 4 PPS
D2 Leg press calf extensions 4X20 @ 4 PPS
E1 Tibialis anterior machine 25,25,20 @ 50
E2 Seated calf raises 3X25 @ 115
F Leg extension drop set 12,12,12,4 @ 170,130,90,50
G Ab wheel rollouts from knees 2X15
2 scoops MAG-10
2 mile walk
Ground bison
Broccoli
1 oz almonds
Porterhouse steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.8
Weight: 171.8
Spike Shotgun
2 scoops MAG-10
2 scoops MAG-10
2 scoops MAG-10
2 mile walk
2 scoops MAG-10
Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Monday
Temp:
Weight: 172.0
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Indigo-3G
2 scoops Plazma
Workout:
A Meadows rows 12,12,12,10,10,10 per side @ 25,35,45,55,55,55
B Chin ups 4X8 @ BW
C Close neutral grip HS machine chest supported rows 4X10 @ 115 lbs per side
D1 Single arm pull downs 3X10 per side @ 60
D2 Kayak rows 3X6 per side @ 100
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded rack pulls 10,10,8,10,10 @ 135,225,275,225,135 + red bands
G Palms up alternating curls 3X10 per side @ 30
2 scoops MAG-10
Baked Chicken breast
6 oz asparagus
2 scoops Metabolic Drive
2 tablespoons peanut butter
Tuesday
Temp: 97.0
Weight: 170.6
Brain Candy
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
Indigo-3G
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 20,20,15,12,10,8,6,6,12 @ 45,45,95,115,135,155,175,185,135
C DB squeeze press 4X8 @ 55
D HS incline press 4X12 @ 1 PPS
E1 Seated Arnold press 9,8,8 @ 35
E2 DB lateral raises 3X15 @ 10
F Pec deck flies 3X12 @ 115
G Straight bar press downs 3X12 @ 120
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Wednesday
Temp: 96.7
Weight: 169.6
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Front squats 15,15,12,8,6,6 @ 45,45,95,135,155,155
C Hack squat machine 4X12 @ 2 PPS
D DB RDL 3X12 @ 65
E1 Standing calf raise machine 2X25 @ 120
E2 Hanging leg raises 2X12
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
2 tablespoons peanut butter
Thursday
Temp: 96.9
Weight: 169.6
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Salata regular salad
1 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 15,15,15,15,15,10,8,6 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X15 @ 145
C HS machine high rows 4X8 per side @ 115 lbs per side
D Medium neutral grip seated cable rows 4X10 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135
G Machine preacher curls 12,12,10,8,6,15 @ 100,100,100,80,60,50
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
2 tablespoons peanut butter
Friday
Temp: 96.2
Weight: 171.0
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 4X15 @ 115
B Neutral grip machine press 15,15,15,15,15,12,12,12 @ 80,95,110,125,140,155,155,155
C Low to high cable flies 12,10,10 @ 20 lbs per side
D BB Push press 3X8 @ 95
E Medium grip dips 3X12 @ BW
F Seated lateral raise machine 3X10 @ 80
G Single arm press downs 3X12 per side @ 40
2 scoops MAG-10
1 oz almonds
Baked chicken breast
Spinach
1/2 large avocado
Olive oil
2 tablespoons peanut butter
Saturday
Temp: 97.3
Weight: 170.6
Spike Shotgun
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 20,15,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,15,10,8,6,4 @ 45,45,135,185,225,245
C BB hip thrusts 3X10 @ 135
D1 DB reverse lunges 3X5 per side @ 55
D2 DB RDL 3X10 @ 55
E1 Single leg leg extensions 3X10 per leg @ 70
E2 Leg extensions 3X10 @ 140
F Seated calf raises 3X25 @ 115
G Ab wheel rollouts from knees 2X12
2 scoops MAG-10
2 mile walk
Baked chicken breast
1 oz almonds
6 chicken fajita burritos
Chips
Queso
1 piece cake
Sunday
Temp: 97.1
Weight:
Spike Shotgun
2 scoops MAG-10
2 scoops MAG-10
2 scoops MAG-10
2 mile walk
2 scoops MAG-10
Porterhouse steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Butter
Monday
Temp: 96.5
Weight: 170.6
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A BB Bent over rows 15,15,12,10,10,10,10 @ 45,45,95,135,135,135,135
B Chin ups 4X8 @ BW
C Single arm seated cable rows 4X12 per side @ 60
D Close neutral grip pull downs 4X10 @ 135
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Banded hyperextensions 2X25 @ red band
G Palms up alternating curls 3X10 per side @ 30
2 scoops MAG-10
Baked Chicken breast
8 oz broccoli
2 tablespoons peanut butter
Tuesday
Temp: 96.4
Weight: 169.0
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Chicken Caesar wrap
Lamb gyro
Greek salad
Indigo-3G
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 20,20,15,12,10,8,6,6,4 @ 45,45,95,115,135,155,175,185,195
C Cable flies 4X12 @ 50
D HS incline press 4X10 @ 1 PPS
E1 Seated Arnold press 3X10 @ 35
E2 DB lateral raises 3X15 @ 10
F Wavy bar press downs 4X12 @ 120,130,140,140
G Feet elevated pushups 2X15
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Wednesday
Temp: 96.0
Weight: 172.8
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Ground beef burrito
Rice
Re-fried beans
Chips
Queso
1 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+20 @ 50,65,80,95,110,125,95,65
B Front squats 15,15,10,6,6,6 @ 45,45,95,135,135,135
C BB RDL 3X12 @ 135
D Hack squat machine 3X12 @ 2 PPS
E1 Standing calf raise machine 3X25 @ 120
E2 Hanging leg raises 2X10
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Thursday
Temp: 96.2
Weight: 173.0
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Wide pronated grip pull downs 15,15,15,15,12,10,8 @ 75,90,105,120,135,150,165
B DB rows 4X8 per side @ 100
C Half supinated grip chin ups 4X8 @ BW
D Medium neutral grip seated cable rows 4X10 @ 150
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F SGHP from hang 3X6 @ 135
G HS Machine preacher curls 12,10,8,12 @ 70,70,70,45
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
2 tablespoons peanut butter
Friday
Temp: 96.7
Weight:
Spike Shotgun
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Indigo-3G
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB press 15,15,12,12,8,8,8 @ 45,45,55,55,65,65
C Seated lateral raise machine 3X10 @ 80
D Low to high cable flies 3X12 @ 40
E BB Push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Single arm press downs 12,10,8,10 @ 40,40,40,30
2 scoops MAG-10
1 scoop Metabolic Drive
1 oz almonds
Baked chicken breast
8 oz broccoli
2 tablespoons peanut butter
Saturday
Temp: 96.7
Weight: 169.6
2 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Indigo-3G
2 scoops Plazma
Workout:
A Seated leg curls 20,15,15,15,15,15 @ 50,60,70,80,90,100
B DB BSS 12,12,10,10,10,10,10 per side @ BW,BW,30,60,60,60,30,BW
C1 Banded leg press 30,25,20,15 @ 1,2,3,4 PPS + orange bands
C2 Banded leg press calf extensions 30,25,20,15 @ 1,2,3,4 PPS + orange bands
D DB RDL 3X12 @ 65
E1 Leg extensions 3X15 @ 170
E2 Hip abduction machine 3X15 @ 100
F1 Seated calf raises 2X25 @ 115
F2 Ab wheel rollouts from knees 2X12
2 scoops MAG-10
2 mile walk
Baked chicken breast
1 oz almonds
Steak
Spanish rice
Black beans
Cheese
Guacamole
Wheat tortilla
2 scoops Metabolic Drive
2 tablespoons peanut butter
Coconut milk
Sunday
Temp: 96.7
Weight:
Spike Shotgun
2 scoops MAG-10
2 scoops MAG-10
Yard work
2 scoops MAG-10
2 scoops MAG-10
Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 96.8
Weight: 170.0
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,10,6,15 @ 25,50,75,100,125,75
B Chin ups 4X8 @ BW
C HS machine seated rows 4X10 @ 3 PPS
D HS machine high rows 4X12 @ 2 PPS
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Rack pulls 5X10 @ 135,225,275,225,135
G Palms up alternating curls 3X10 per side @ 30
2 scoops MAG-10
Baked Chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
2 tablespoons peanut butter
Tuesday
Temp: 96.1
Weight:
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 scoop Metabolic Drive
Indigo-3G
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 20,20,15,12,10,10,10,10 @ 45,45,95,115,135,135,135,135
C Flat DB press 4X10 @ 55
D HS incline press 4X12 @ 1 PPS
E1 DB push press 3X10 @ 35
E2 DB lateral raises 3X15 @ 10
F Rope cable press downs 3X12 @ 40 - single pulley
G Feet elevated pushups 2X20
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
2 tomatoes
1/2 large avocado
Olive oil
2 tablespoons peanut butter