Wednesday
Temp: 96.0
Weight: 164.8
Spike shooter
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
1 mile walk
1 scoop Metabolic Drive
1/2 cup creamy rice
New York strip steak
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Olive oil
Thursday
Temp: 95.9
Weight: 166.4
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C Wide pronated grip pull ups 4X8 @ BW
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F Rack pulls 10,10,8,8,8 @ 135,225,275,315,225
G Alternating hammer curls 3X10 per side @ 40
H HS machine preacher curls 4X8 @ 70,70,70,45
2 scoops MAG-10
Leftover turkey
8 oz broccoli
1 scoop Metabolic Drive
Friday
Temp: 95.7
Weight: 165.8
Brain Candy
1 jumbo egg
1.5 cup eggs whites
Spinach
Coconut oil
1 scoop Metabolic Drive
5 pieces meat pizza
500 ml Dr Pepper
Indigo-3G
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,8,22 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 10,8,8 @ 30
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Single arm ope press downs 12,12,12,8,8 per side @ 40,40,40,30,20
H Feet elevated pushups 2X18
2 scoops MAG-10
1 can tuna
2 slices sprouted grain toast
Cheddar cheese
Spinach
Mayo
2 tablespoons peanut butter
Saturday
Temp: 96.5
Weight: 165.6
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,8,8,8+10 @ 50,65,80,95,110,125,95,65
B Leg press 25,20,15,12,10,7,30 @ 1,2,3,4,5,6,3 PPS
C Goblet squats 3X10 @ 80
D DB BSS 3X12 per side @ 45
E BB RDL 3X10 @ 135
F Leg extension 3X15 @ 150
G1 Seated calf raises 3X20 @ 90
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 3X12
H2 Cable twists 3X10 per side @ 60
I Walking lunges 1X20 per side
2 scoops MAG-10
1 scoop Metabolic Drive
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
6 cherry tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 95.8
Weight: 166.0
Spike Shotgun
2 slices sprouted grain bread
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
6 cherry tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 96.0
Weight: 166.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
8 oz grilled chicken breast
8 oz green beans
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Half supinated grip chin ups 4X10 @ BW
C BB bent over rows 4X10 @ 135
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Kayak rows 3X12 per side @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Palms up alternating curls 3X10 per side @ 35
H Rope cable curls 12,12,12,8,8 @ 90,90,90,70,50
2 scoops MAG-10
Grilled fajita steak
2 sprouted grain tortillas
Spanish rice
Black beans
1/2 large avocado
Mixed cheese
Pico
Tuesday
Temp: 95.6
Weight: 167.6
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
8 oz grilled chicken breast
8 oz Brussels sprouts
1 mile walk
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 60,80,100
A2 Standing face pulls 3X20 @ 60,80,100
B Decline BB press 20,15,12,10,8,8,7,20 @ 45,95,115,135,155,175,185,135
C Pec deck flies 3X12 @ 130
D HS incline press 4X10 @ 55 per side
E Seated Arnold press 10,10,12 @ 40
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F Straight bar press downs 3X12 @ 130
G Pushups 25,18
2 scoops MAG-10
Grilled fajita steak
2 sprouted grain tortillas
Spanish rice
Black beans
1/2 large avocado
Mixed cheese
Pico
Wednesday
Temp: 95.9
Weight: 167.8
Spike Shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Char grilled chicken
Steamed rice
1 spring roll
1 mile walk
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 5X10 @ 45,95,135,185,225
C Squat press 4X12 @ 6 PPS
D Smith machine split squats 4X8 per side @ 35,35,25,25 per side
E DB RDL 3X10 @ 60
F1 Standing calf raises 3X20 @ 120
F2 Standing ankle dorsiflexion 3X50
G1 Slant board reverse crunches 2X10
G2 Side bends 2X10 per side @ 45
2 scoops MAG-10
New York strip steak
Mixed salad greens
6 cherry tomatoes
1/2 large avocado
Olive oil
Thursday
Temp: 95.9
Weight: 167.6
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz broccoli
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Medium neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Half supinated grip machine rows 4X12 @ 160
C HS machine high rows 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 75
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F KB swings 2X20 @ 50
G Alternating cross body hammer curls 3X10 per side @ 40
H Machine preacher curls 12,10,10,6,8,10 @ 105,105,105,85,65,45
2 scoops MAG-10
Grilled fajita steak
2 sprouted grain tortillas
Spanish rice
Black beans
1/2 large avocado
Mixed cheese
Pico
Friday
Temp: 96.1
Weight: 169.4
Spike shotgun
1 jumbo egg
1 cup eggs whites
Spinach
Coconut oil
8 oz grilled chicken breast
8 oz green beans
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,8,18 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 3X8 @ 30
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Single arm rope press downs 12,10,10,8,8 per side @ 40,40,40,30,20
H Feet elevated pushups 2X18
2 scoops MAG-10
Grilled fajita steak
2 sprouted grain tortillas
Spanish rice
Black beans
1/2 large avocado
Mixed cheese
Pico
Saturday
Temp: 96.3
Weight: 168.0
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,8,25 @ 1,2,3,4,5,6,3 PPS
C BB glute bridges 4X8 @ 225
D DB BSS 4X12 per side @ 45,45,45,BW
E Trap bar RDL 3X10 @ 135
F Leg extension 3X15 @ 150
G Machine leg press calf extensions 3X20 @ 300
H Ab wheel rollouts from knees 3X12
H2 Cable twists 3X12 per side @ 60
I Walking lunges 1X22 per side
2 scoops MAG-10
1 scoop Metabolic Drive
2 handfuls mixed nuts
Ribeye steak
Mixed salad greens
14 cherry tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.1
Weight: 166.0
Spike Shotgun
2 slices sprouted grain bread
1/2 large avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 mile walk
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
13 cherry tomatoes
1/2 large avocado
Olive oi
Monday
Temp: 96.2
Weight: 165.6
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
6 oz grilled chicken breast
8 oz Brussels sprouts
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A DB rows 7X10 per side @ 50,60,70,80,90,100,110
B Half supinated grip chin ups 4X12 @ BW
C Chest supported T bar rows 4X10 @ 90
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Palms up fat gripz DB curls 3X12 @ 20
H Rope cable curls 10,10,10,8,8 @ 90,90,90,70,50
2 scoops MAG-10
6.2 oz grilled fajita steak
8 oz broccoli
1 scoop Metabolic Drive
Tuesday
Temp: 96.0
Weight: 165.2
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 60,80,100
A2 Standing face pulls 3X20 @ 60,80,100
B Decline BB press 20,15,12,10,8,8,8,20 @ 45,95,115,135,155,175,185,135
C Flat DB press 4X10 @ 65
D Sideways HS incline press 4X8 per side @ 1 PPS
E Seated Arnold press 10,10,11 @ 45
E1 Wide grip dips 3X12 @ BW
E2 DB lateral raises 3X12 @ 17.5
F V press downs 3X12 @ 130
G Pushups 2X20
2 scoops MAG-10
Grilled fajita steak
Grilled chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Wednesday
Temp: 95.8
Weight: 165.8
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 mile walk
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press 4X20 @ 5 PPS
D Smith machine split squats 4X8 per side @ 25 per side
E DB RDL 3X10 @ 60
F1 Seated calf raises 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
2 scoops MAG-10
New York strip steak
Mixed salad greens
12 cherry tomatoes
1/2 large avocado
Olive oil
Thursday
Temp: 95.9
Weight: 165.6
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Wide pronated grip pull ups 4X10 @ BW
B Supinated grip inverted rows 4X10 @ BW
C Single arm pull downs 4X8 per side @ 75
D Neutral grip seated machine rows 4X12 @ 130
E1 DB shrugs 3X12 @ 100 - 3 second holds
E2 Band pull aparts 3X30 @ black band
F KB swings 2X20 @ 50
G Alternating hammer curls 3X10 per side @ 40
H EZ bar jettison curls 2X8,8,8 @ 50 + red band
2 scoops MAG-10
7 oz grilled chicken breast
8 oz broccoli
2 tablespoons peanut butter
Friday
Temp: 95.9
Weight: 166.0
Brain Candy
1 jumbo egg
1 cup eggs whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 scoop Metabolic Drive
Indigo-3G
2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12,12 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,10,26 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 3X10 @ 30
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G Single arm rope press downs 12,12,12,10,10 per side @ 40,40,40,30,20
H Feet elevated pushups 23,16
2 scoops MAG-10
6.8 oz grilled chicken breast
8 oz Brussels sprouts
2 tablespoons peanut butter
Saturday
Temp: 96.4
Weight: 165.2
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10 @ 1,2,3,4,5 PPS
C Goblet squats 3X10 @ 80
D DB BSS 3X12 per side @ 45
E BB RDL 2X10 @ 135
F Leg extension 2X15 @ 150
G1 Standing calf raise machine 2X20 @ 120
G2 Standing ankle dorsiflexion 2X50
H Ab wheel rollouts from knees 2X15
I Walking lunges 1X12 per side
2 scoops MAG-10
1 scoop Metabolic Drive
2 handfuls mixed nuts
Bone in Ribeye steak
Mixed salad greens
16 cherry tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.3
Weight: 164.2
Spike Shotgun
Scrambled eggs
2 sprouted grain tortillas
Avocado
Cheddar cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
16 cherry tomatoes
1/2 large avocado
Olive oi
Monday
Temp: 96.2
Weight: 165.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
1 scoop Metabolic Drive
1 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A Wide neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Half supinated grip chin ups 4X12 @ BW
C Close neutral grip HS seated rows 4X10 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Palms up DB curls 3X10 per side @ 25
H Rope cable curls 12,12,10,8,8 @ 90,90,90,70,50
2 scoops MAG-10
Baked chicken breast
8 oz Brussels sprouts
2 tablespoons peanut butter