Workout:
Shoulder warmup
A Decline BB BP 20,20,15,12,8,6,5,15 @ 45,95,135,155,175,185,135
B Neutral grip machine press 4X12 @ 140
C HS incline press 4X12 @ 55 lbs per side
D Wide grip dips 4X12 @ BW
E Low to high cable flies 10,8 @ 20 lbs per side
F High to low cable flies 2X10 @ 20 lbs per side
Workout:
Shoulder warmup
A1 Standing face pull with external rotation 20,15,15 @ 50,70,90
A2 Standing face pulls 20,15,15 @ 50,70,90
B Bent over reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X10 per side @ 80 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G DB push press 3X8 @ 40’s
Workout:
5 minutes on treadmill
A Lying leg curls 20,15,12,12,12,8,8,8+20 @ 50,65,80,95,110,125,95,65
B1 Top 1/3 squats from pins 10,10,10,10,10,8 @ 45,135,225,315,365,405
B2 KB goblet squats 6X8 @ 50
C1 Banded leg press 4X12 @ 4 PPS + EFS light bands
C2 Banded leg press calf extensions 4X12 @ 4 PPS + EFS light bands
C3 KB swings 4X12 @ 50
D1 Single leg machine leg press 3X8 per side @ 150
D2 Side bends 3X10 per side @ 45
E1 DB RDL’s 3X12 @ 70’s
E2 Leg extensions 3X15 @ 150
F Walking lunges 1X12 per side @ BW
2 scoops MAG-10
Finibar
1 scoop Metabolic Drive
Low carb lasagna
Fettuccine Alfredo with brown rice pasta
Spaghetti with brown rice pasta
Chips & guacamole
Margaritas
Cake & Ice cream
Workout:
A Wide neutral grip seated cable rows 15,15,15,15,15,12,12,12 @ 75,90,105,120,135,150,150,150
B1 Medium neutral grip pull downs 4X12 @ 135
B2 Kayak rows 4X6 per side @ 100
C DB rows 4X8 per side @ 85
D HS high rows 4X12 @ 2 PPS
E1 HS shrugs 3X20 @ 3 PPS
E2 Band pull aparts 3X25 @ black band
F Dead lifts 3X8 @ 135,185,225
Workout:
Shoulder warmup
A Decline DB BP 15,15,12,12,8,8 @ 50,50,60,60,70,70
B DB squeeze press 4X10 @ 55’s
C HS incline press 4X10 @ 55 lbs per side
D Wide grip dips 4X12 @ BW
E Pec deck flies 3X12 @ 130
F Pushups 18,18,15
Workout:
Shoulder warmup
A1 Face pull with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Lying incline reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X10 per side @ 80 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G BB push press 3X8 @ 95
H SGHP from hang 3X5 @ 155
Grilled chicken breast
Steamed rice
Sauteed veggies
Assorted seafood appetizers
Workout:
A1 Rope press downs 6X15 @ 50,70,90,90,90,90
A2 Palms up fat gripz curls 4X10 @ 32.5
B1 Close grip dips 4X15 @ BW
B2 EZ bar curls 4X10 @ 65
C1 CGBP 4X8 @ 145
C2 Alternating hammer curls 4X12 per side @ 35
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+20 @ 50,65,80,95,110,125,95,65
B1 Leg press 30,25,20,15,15,8,8,8,8 @ 1,2,3,4,5,6,5,4,3 PPS - last 3 sets were a drop
B2 DB RDL’s 5X12 @ 65’s
C Belt squats 4X15 @ 45,90,90,135
D1 Leg press calf extensions 3X20 @ 4 PPS
D2 Side bends 3X10 per side @ 45
E1 Single leg leg extensions 3X12 per side @ 70
E2 Leg extensions 2X10 @ 130
F Walking lunges 1X12 per side @ BW
2 scoops MAG-10
2 mile walk
Chicken breast
Broccoli
Butter chicken simmer sauce
Workout:
A Bent over BB rows 15,15,12,10,10,10,15 @ 45,95,115,135,145,155,135
B Chin ups 10,9,8,8,8 @ BW
C Single arm seated cable rows 4X10 per side @ 60
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 hyperextensions 25,20 @ red band
G Half supinated machine row drop set 15,12,10,10,10 @ 130,115,100,85,70
2 scoops MAG-10
Baked chicken breast
Spinach
2 tomatoes
1/2 large avocado
Olive oil
Workout:
Shoulder warmup
A Decline DB BP 4X15 @ 45
B HS incline press 4X10 @ 1 PPS
C Neutral grip machine press 4X12 @ 140
D Low to high cable flies 3X15 @ 30
E High to low cable flies 3X15 @ 30
Workout:
Shoulder warmup
A1 Face pull with external rotation 20,15,15 @ 30,40,50
A2 Face pulls 20,15,15 @ 30,40,50
B Lying incline reverse flies 4X15 @ 20
C1 Lean away lateral raises 3X12 @ 22.5
C2 Lateral raises 3X15 @ 10
D Machine lateral raises 4X10 per side @ 80 - one side at a time
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X25 @ black band
F Plate shrugs 4X25 @ 45
G Power clean from hang 3X4 @ 135
H SGHP from hang 3X5 @ 165
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B1 Calf supported goblet squats 10,10,10,16 @ 60,70,80,50
B2 Hip abduction machine 4X20 @ 100
C1 Smith machine split squats 2X8 per side @ 1 PPS
C2 Smith machine squats 2X8 @ 1 PPS
D Leg press ascending set 4X10 @ 1,2,3,4 PPS
E Leg press drop set 5X8 @ 6,5,4,3,2 PPS
F1 Leg press calf extensions 3X20 @ 4 PPS
F2 BB RDL 3X12 @ 135
G Hanging leg raises 2X10