Wednesday
Temp: 97.0
Weight: 185.6
Brain Candy
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Chicken Cobb salad
1 mile walk
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Squats 15,12,8,6,8,12 @ 45,135,185,225,185,135
C BB RDL 3X10 @ 135
D DB reverse lunges 3X5 per side @ 50’s
E1 Standing machine calf raises 2X25 @ 120
E2 Hanging leg raises 2X12
2 scoops MAG-10
4 chicken tacos
Thursday
Temp: 96.5
Weight: 187.4
Spike Shotgun
2 scoops MAG-10
Fried turkey
Mashed potatoes
Stuffing
Asparagus
Corn casserole
Apple pie
Friday
Temp: 97.3
Weight: 186.4
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Micro-PA
Finibar
2 scoops Plazma
Workout:
A1 Rope press downs 6X15 @ 60,80,100,100,100,100
A2 Fat gripz palms up alternating curls 4X10 per side @ 32.5
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X10 @ 65
C1 CGBP 8,8,8,15 @ 135
C2 Alternating hammer curls 4X12 per side @ 35
D Single arm machine preacher curls 10,10,10,8,8 @ 50,50,50,40,30
2 scoops MAG-10
Crock pot chicken breast
Sauerkraut
Ground beef
Brown rice pasta
Tomato sauce
2 scoops Metabolic Drive
2 tablespoons peanut butter
60% cacao chocolate chips
Saturday
Temp: 96.4
Weight: 186.6
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Micro-PA
Finibar
2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B Squat press 20,20,20,15,12,10 @ 1,2,3,4,5,6 PPS
C Trap bar dead lifts 3X8 @ 225
D1 Single leg DB RDL 2X10 per side @ 65
D2 Single leg hip thrusts 2X8 per side @ BW
E Leg extensions 2X15 @ 170
F1 Seated calf raises 2X25 @ 90
F2 Tibialis anterior machine 2X20 @ 50
G Ab wheel rollouts from knees 2X12
2 scoops MAG-10
Crock pot chicken breast
Sauerkraut
1 scoop Metabolic Drive
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
Sunday
Temp: 96.3
Weight: 187.2
Spike Shotgun
3 egg and cheese breakfast tacos
Crock pot chicken breast
Sauerkraut
Brie cheese
Sockeye salmon
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Monday
Temp: 96.5
Weight: 187.0
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
8 oz broccoli
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,8,16 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C HS seated rows 4X12 per side @ 3 PPS
D HS high rows 4X10 per side @ 115 lbs per side
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
G Alternating hammer curls 3X10 per side @ 45
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Cheddar cheese
Sour cream
Pico
Tuesday
Temp: 96.3
Weight: 186.2
Brain Candy
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A1 Face pulls with external rotation 3X20 @ 30,40,50
A2 Face pulls 3X20 @ 30,40,50
B Decline BB BP 20,20,15,12,10,8,8,8,26 @ 45,45,95,115,135,155,175,185,135
C Pec deck flies 3X12 @ 130
D Smith machine slight incline press 5X6 @ 1 PPS
E1 Arnold press 3X10 @ 45
E2 DB lateral raises 3X20 @ 10
F Straight bar press downs 3X12 @ 70 - single pulley
2 scoops MAG-10
Ground beef
Brown rice pasta
Spaghetti sauce
Parmesan cheese
Wednesday
Temp: 95.7
Weight: 186.0
Brain Candy
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
8 oz green beans
Micro-PA
1 scoop Metabolic Drive
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Cheddar cheese
Sour cream
Pico
Thursday
Temp: 96.0
Weight: 185.6
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
10.7 oz crock pot chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X15 @ 145
C Pronated grip chin ups 8,6,6,6 @ BW
D Single arm seated cable rows 4X10 @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135,155,155
G Palms up alternating curls 3X10 per side @ 32.5
2 scoops MAG-10
Ground beef
Brown rice pasta
Spaghetti sauce
Parmesan cheese
Friday
Temp:
Weight:
Spike Shotgun
Eggs
Spinach
Coconut oil
Micro-PA
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 20
B Decline DB BP 15,15,12,12,10,10 @ 50,50,60,60,70,70
C CGBP 4X8 @ 145
D Low to high cable flies 3X12 @ 20 lbs per side
E BB Push press 3X10 @ 95
F1 Medium grip weighted dips 8,7,7 @ BW+45
F2 DB lateral raises 3X20 @ 10
G Single arm Rope cable press downs 3X12 per side @ 50
2 scoops MAG-10
Crock pot chuck roast
Jasmin rice
Black beans
1/2 large avocado
Cheddar cheese
Sour cream
Pico
Assorted finger foods
Saturday
Temp:
Weight:
Spike Shotgun
Micro-PA
2 Finibars
2 scoops Plazma
Workout:
5 minutes on treadmill
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B BB glute bridges 5X10 @ 135,185,225,225,225
C Squats 10,8,8,8 @ 45,135,185,225
D1 Toes elevated DB RDL 3X12 @ 65
D2 Walking lunges 3X6 per side @ BW
E Leg extensions 2X15 @ 170
F1 Seated calf raises 2X25 @ 90
F2 Tibialis anterior machine 2X20 @ 70
G Ab wheel rollouts from knees 2X12
2 scoops MAG-10
Steak
Mexican rice
Black beans
Guacamole
Cheese
Sour cream
Pico
Wheat tortilla
Meat personal pan pizza
Sunday
Temp: 96.8
Weight: 189.0
Spike Shotgun
Eggs
Spinach
Coconut oil
1 scoop Metabolic Drive
2 handfuls mixed nuts
Spicy tuna roll
Philadelphia roll
New York Strip steak
Mixed salad greens
2 tomatoes
Small avocado
Cheddar cheese
Olive oil
Monday
Temp: 95.8
Weight: 186.4
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
8 oz green beans
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Clone neutral grip seated cable rows 20,20,15,15,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip chin ups 4X8 @ BW
C Wide neutral grip HS seated rows 4X10 per side @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Alternating hammer curls 3X10 per side @ 40
2 scoops MAG-10
Baked chicken breast
Rice pasta
Broccoli
Cheese sauce
Tuesday
Temp: 96.3
Weight: 186.2
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
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 BB BP 20,20,15,12,10,8,8,8,6,24 @ 45,45,95,115,135,155,175,185,195,135
C Cable flies 3X12 @ 20 lbs per side
D HS incline press 4X10 @ 55 lbs per side
E1Standing Arnold press 3X10 @ 40
E2 DB lateral raises 3X20 @ 10
F V bar press downs 3X12 @ 70 - single pulley
G Feet elevated pushups 20,15
2 scoops MAG-10
Chicken enchilada casserole
Wednesday
Temp: 96.4
Weight: 186.6
Spike shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
8 oz crock pot chicken breast
8 oz green beans
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 20,20,15,15,15,15 @ 50,60,70,80,90,100
B Leg press 30,25,20,15,12 @ 1,2,3,4,5 PPS
C BB reverse lunges 4X6 per side @ 135
D BB RDL 3X12 @ 135
E1 Standing machine calf raises 2X25 @ 120
E2 Hanging leg raises 2X12
2 scoops MAG-10
Ground bison
Broccoli
Jasmin rice
Korean BBQ sauce
Thursday
Temp: 95.2
Weight: 185.6
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Beef and lamb gyro
Greek salad
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,20,15,15,12,10,8,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X15 @ 145
C Supinated grip chin ups 4X8 @ BW
D Single arm seated cable rows 4X10 @ 75
E1 DB shrugs 3X12 @ 100,100,105 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X6 @ 135
G Machine preacher curls 12,12,12,10,8,8,15 @ 100,100,100,100,80,60,40
2 scoops MAG-10
Chicken tikka masala
Broccoli
Jasmin rice
Friday
Temp: 96.0
Weight: 187.0
Spike Shotgun
1 scoop Metabolic Drive
2 handfuls mixed nuts
8 oz crock pot chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 4X15 @ 115
B Decline DB BP 15,15,12,12,10,10 @ 50,50,60,60,70,70
C CGBP 4X8 @ 145
D Low to high cable flies 3X12 @ 15 lbs per side
E BB Push press 3X10 @ 95
F1 Medium grip dips 3X12 @ BW
F2 DB lateral raises 3X15 @ 15
G Single arm Rope cable press downs 3X12 per side @ 50
2 scoops MAG-10
Ground bison
Broccoli
1 cup Jasmin rice
Korean BBQ sauce
Saturday
Temp: 96.6
Weight: 185.2
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Micro-PA
Finibar
2 scoops Plazma
Workout:
5 minutes on treadmill
A Lying leg curls 20,20,15,15,12,12 @ 50,65,80,95,110,125
B Squats 15,15,12,12,10,10,8,8 @ 45,45,135,135,185,185,225,225
C Squat press 4X12 @ 6 PPS
D1 DB RDL 3X10 @ 65
D2 BB hip thrusts 3X10 @ 90
E Leg extensions 2X15 @ 170
F1 Seated calf raises 2X25 @ 90
F2 Tibialis anterior machine 2X15 @ 70
G Ab wheel rollouts from knees 2X12
2 scoops MAG-10
Baked chicken breast
Brown rice pasta
Broccoli
Cheese sauce
New York strip steak
Mixed salad greens
2 tomatoes
1/2 large avocado
Cheddar cheese
Olive oil
Butter
Sunday
Temp: 97.0
Weight: 188.0
Spike Shotgun
Scrambled eggs
Avocado
Cheddar cheese
3 corn tortillas
Baked chicken breast
Sauerkraut
2 small burgers
Corn on the cob
Potatoes
Brownies
Dr Pepper
1 scoop Metabolic Drive
Monday
Temp: 96.2
Weight: 187.0
Spike Shotgun
3 jumbo eggs
1 cup egg whites
Spinach
Coconut oil
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,20,15,12,8,20 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C DB rows 4X10 per side @ 85
D1 Wide pronated grip pull downs 3X12 @ 150
D2 Straight arm pull downs 3X10 @ 60
E1 HS machine shrugs 3X15 @ 160 lbs per side
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
F Lying incline EZ bar curls 12,10,10 @ 50
2 scoops MAG-10
Crock pot chicken breast
Sauerkraut
Lasagna