2 scoops Plazma
Workout:
A Decline bench press 10,10,8,6,3,3,4 @ 45,45,95,135,160,185,205
B Flat DB press 4X8 @ 70
C BB Incline press 6,6,6,10 @ 135
D Wide grip dips 3X10 @ BW
E Incline pronated grip DB flies 3X10 @ 20
F U bar push downs 3X12 @ 120,130,140
G Feet elevated pushups 2X15
2 scoops MAG-10
Sous vide cod
Purple cabbage
1/2 large avocado
Cotilla cheese
Sour cream
2 scoops Plazma
Workout:
A Squats 10,8,6,4,3,3,3 @ 45,95,135,185,205,230,260
B BB reverse lunges 4X6 per side @ 135
C1 Leg press 4X10 @ 4 PPS
C2 Leg press calf extensions 4X10 @ 4 PPS
D Seated leg curls 3X12 @ 110
E BB RDL 3X10 @ 135
F Seated calf raises 3X15 @ 125
G Hanging leg raises 2X12
2 scoops Plazma
Workout:
A Deadlifts 8,6,5,5,3,4 @ 135,185,225,245,275,315
B Supinated grip chin ups 4X8 @ BW
C DB rows 4X10 per side @ 100
D Wide pronated grip pull downs 3X8 @ 165
E1 Close neutral grip seated cable rows 3X10 @ 180
E2 DB pullovers 3X8 @ 50
F 45 degree Back extensions 3X12 @ 45
G Zottman curls 3X10 per side @ 30
H Single arm HS preacher curls 8,8,6 per side @ 35
2 scoops Plazma
Workout:
A Decline bench press 10,10,8,6,5,5,3,2 @ 45,45,95,115,135,175,195,225
B Flat DB press 4X8 @ 70
C BB Incline press 6,6,6,8 @ 135
D Wide grip dips 3X10 @ BW
E Incline pronated grip DB flies 3X10 @ 25
F U bar push downs 3X12 @ 120,130,140
G Feet elevated pushups 2X15
2 scoops Plazma
Workout:
A Squats 10,8,6,5,5,3,2 @ 45,95,135,185,220,245,275
B BB reverse lunges 4X6 per side @ 135
C1 Leg press 4X10 @ 4 PPS
C2 Leg press calf extensions 4X10 @ 4 PPS
D Seated leg curls 3X12 @ 110
E BB RDL 3X10 @ 135
F Seated calf raises 3X15 @ 90
G Hanging leg raises 2X12
2 scoops MAG-10
Chicken breast
1 cup Jasmin rice
Broccoli
Tikka Masala sauce
2 scoops Plazma
Workout:
A Chest supported T bar rows 12,12,12,10,6,10 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X6 @ BW
C Half supinated grip machine rows 4X12 @ 145
D1 Single arm pull downs 3X8 per side @ 60
D2 Kayak rows 3X6 per side @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X20 @ red band
G Palms up alternating curls 3X10 per side @ 30
H Rope cable curls 3X8 @ 80
2 scoops MAG-10
New York Strip Steak
Mixed salad greens
2 tomatoes
1 small avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,6 @ 75,90,105,120,135,150,165
B Pronated grip HS seated rows 4X8 per side @ 3 PPS
C HS high rows 4X8 @ 2 PPS
D Close neutral grip seated cable rows 4X10 @ 165
E1 DB shrugs 3X12 @ 95 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F 45 degree back extensions 3X12 @ 25
G Hammer curls 10,10,8 per side @ 40
H Fat gripz EZ bar curls 3X8 @ 55