Sunday
Temp: 95.6
Weight: 166.2
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Spicy tuna roll
Philadelphia roll
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Sockeye salmon
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
2 tablespoons peanut butter
Monday
Temp: 95.9
Weight: 166.6
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
6 oz asparagus
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,16 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X12 @ BW
C Close neutral grip HS seated rows 12,10,10,10 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 165
D2 Straight arm pull downs 3X10 @ 60
E1 Seated HS shrugs 3X15 @ 2 PPS
E2 Band pull aparts 3X30 @ black band
F Lying incline straight bar curls 3X10 @ 50
G Rope cable curls 3X10 @ 100
2 scoops MAG-10
7 oz grilled chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Tuesday
Temp: 96.0
Weight: 165.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
6 oz baked chicken breast
8 oz Brussels sprouts
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Seated face pulls with external rotation 3X20 @ 30,40,50
A2 Seated face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,8 @ 45,95,115,135,155,155,155
C Flat DB press 10,10,10,13 @ 65
D Low to high cable flies 3X10 @ 20 per side
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Feet elevated pushups 22,20
2 scoops MAG-10
7 oz grilled chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Wednesday
Temp: 96.2
Weight: 166.8
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
6 oz baked chicken breast
8 oz green beans
1 scoop Metabolic Drive
2 handfuls mixed nuts
Ribeye steak
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 tablespoons peanut butter
Thursday
Temp: 95.4
Weight: 166.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
6 oz grilled chicken breast
8 oz green beans
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Semi supinated lying incline DB rows 4X10 @ 65
C HS 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
E Banded hyperextensions 2X20 @ red band
F Alternating hammer curls 3X10 per side @ 37.5
G1 Behind the back straight bar cable wrist curls 3X15 @ 100
G2 Reverse grip straight bar cable curls 3X8 @ 100,80,80
2 scoops MAG-10
7 oz grilled chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Friday
Temp: 96.0
Weight: 166.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
6 oz baked chicken breast
8 oz Brussels sprouts
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 Flat DB Press 15,15,12,12,10,10,5,20 @ 50,50,60,60,70,70,80,55
C BB incline press 4X10 @ 115
D HS shoulder press 10,8,8,8 @ 1 PPS
E Cable flies 3X12 @ 40
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X10 per side @ 25
G1 Cable rope press downs 3X12 @ 90
G2 Cable rope overhead triceps extensions 3X10 @ 60
H Feet elevated pushups 2X20
2 scoops MAG-10
8 oz grilled chicken breast
8 oz broccoli
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Saturday
Temp: 96.2
Weight: 165.0
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Indigo-3G
Finibar
2 scoops Plazma
Workout:
Left leg only
A Single leg lying leg curls 3X12 @ 20,30,40
B Single leg squat press 4X12 @ 1,1,2,2 PPS
C DB BSS 4X12 @ BW,45,45,45
D Single leg DB RDL 4X10 @ BW,35,35,35
E Single leg leg extensions 12,12,10 @ 70
F1 Seated calf raises 3X15 @ 45
F2 Tibialis anterior machine 20,20,15 @ 20
G1 Hanging leg raises 3X12
G2 Side bends 3X10 per side @ 45
H1 Ab wheel rollouts from knees 3X12
H2 Pallof press 3X10 per side @ 60
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Porterhouse steak
Mixed salad greens
18 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Sunday
Temp: 95.7
Weight: 164.6
Spike shotgun
6 jumbo eggs
2 sprouted grain tortillas
Butter
4 slices sprouted grain bread
.7 lb smoked turkey
Vine ripened tomato
Skellig cheese
1/2 large avocado
Mayo
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Sockeye salmon
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 95.7
Weight: 166.8
Brain Candy
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 Wide neutral grip seated cable rows 7X12 @ 75,90,105,120,135,150,165
B Semi supinated grip chin ups 4X12 @ BW
C Meadows rows 4X12 per side @ 50
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 45 degree back extensions 3X12 @ 25
G Palms up fat gripz alternating DB curls 3X10 per side @ 30
H Rope cable curls 10,10,10,8,8 @ 90,90,90,80,70
2 scoops MAG-10
Black bean, kidney bean, and bison chili
1 scoop Metabolic Drive
Tuesday
Temp: 96.0
Weight: 164.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
6 oz asparagus
1 mile walk
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Seated face pulls with external rotation 3X20 @ 30,40,50
A2 Seated face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,10,17 @ 45,95,115,135,155,175,185,135
C Flat DB press 4X10 @ 65
D HS sideways incline press 4X8 per side @ 1 PPS
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 60
G Feet elevated pushups 20,18
2 scoops MAG-10
Black bean, kidney bean, and bison chili
1 scoop Metabolic Drive
Wednesday
Temp: 96.0
Weight: 164.0
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
1 scoop Metabolic Drive
2 handfuls mixed nuts
New York strip steak
Mixed salad greens
19 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 tablespoons peanut butter
Thursday
Temp: 95.9
Weight: 164.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz Brussels sprouts
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Semi supinated machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 75
E Voyeur shrugs 4X12 @ 50 per side
E Banded hyperextensions 2X25 @ red band
F Alternating hammer curls 3X10 per side @ 37.5
G1 Behind the back straight bar cable wrist curls 3X12 @ 120
G2 Reverse grip straight bar cable curls 3X10 @ 80
2 scoops MAG-10
Black bean, kidney bean, and bison chili
1 scoop Metabolic Drive
Friday
Temp: 96.2
Weight: 164.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Indigo-3G
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB Press 15,15,12,12,10,10,10,10,27 @ 50,50,60,60,70,70,80,80,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 32.5
D2 Incline twist press 3X10 @ 32.5
E Plate raises 3X15 @ 25
F1 Medium grip dips 3X12 @ BW
F2 Machine lateral raises 3X10 @ 50
G Cable rope press downs 12,12,12,8,10 @ 90,90,90,70,50
H Feet elevated pushups 25,20
2 scoops MAG-10
Ribeye steak
Mixed salad greens
16 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Saturday
Temp: 95.7
Weight: 163.0
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Lying leg curls 5X20 @ 50
B Hack squat machine 5X12 @ 1 PPS
C DB BSS 3X12 per side @ 30
D BB hip thrusts 3X10 @ 135
E BB RDL 2X10 @ 135
F Leg extensions 2X15 @ 110
G1 Standing calf raises 2X20 @ 90
G2 Standing ankle dorsiflexion 2X60
H1 Ab wheel rollouts from knees 2X12
H2 Pallof press 2X10 per side @ 60
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Rib eye steak
Mixed salad greens
15 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Sunday
Temp: 95.8
Weight: 163.0
Spike shotgun
6 jumbo eggs
2 sprouted grain tortillas
Butter
4 slices sprouted grain bread
Skellig cheese
1/2 large avocado
4 bacon wrapped jalapeno poppers
Sockeye salmon
Mixed salad greens
15 cherry tomatoes
1/2 large avocado
Olive oil
Monday
Temp: 96.0
Weight: 165.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
6.2 oz grilled chicken breast
6 oz asparagus
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Pronated grip bent over BB rows 15,12,10,10,8,8,8 @ 45,95,115,135,155,155,155
B Supinated grip chin ups 4X12 @ BW
C Close neutral grip seated cable rows 4X10 @ 165
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 45 degree back extensions 3X15 @ 25
G Zottman curls curls 3X10 per side @ 30
H Lying incline EZ bar curls 3X10 @ 55
2 scoops MAG-10
Black bean, kidney bean, and bison chili
1 scoop Metabolic Drive
Tuesday
Temp: 96.0
Weight: 164.2
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
6.2 oz grilled chicken breast
8 oz green beans
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Seated face pulls with external rotation 3X20 @ 30,40,50
A2 Seated face pulls 3X20 @ 30,40,50
B Decline BB press 20,15,12,10,8,8,9,20 @ 45,95,115,135,155,175,185,135
C Cable flies 3X12 @ 40
D DB incline press 4X10 @ 65
E Seated Arnold press 3X10 @ 40
E1 Wide grip dips 3X12 @ BW
E2 Lateral raises 3X12 @ 17.5
F V bar press downs 3X12 @ 130
G Feet elevated pushups 20,18
2 scoops MAG-10
Black bean, kidney bean, and bison chili
1 scoop Metabolic Drive
Wednesday
Temp: 96.1
Weight: 163.2
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
1 scoop Metabolic Drive
2 handfuls mixed nuts
7.2 oz grilled fajita steak
8 oz broccoli
2 tablespoons peanut butter
Thursday
Temp: 96.6
Weight: 162.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
6 oz grilled chicken breast
8 oz Brussels sprouts
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 75,90,105,120,135,150,165,180
B Semi supinated machine rows 4X12 @ 160
C HS high rows 4X8 per side @ 3 PPS
D1 Single arm seated cable rows 3X12 per side @ 75
D2 DB pullovers 3X10 @ 55
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Cross body hammer curls 3X10 per side @ 40
H1 Behind the back straight bar cable wrist curls 3X12 @ 120
H2 Reverse grip straight bar cable curls 3X10 @ 80
2 scoops MAG-10
7 oz grilled fajita steak
8 oz broccoli
1 scoop Metabolic Drive
Friday
Temp: 95.8
Weight: 165.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
6 oz grilled chicken breast
8 oz green beans
1 mile walk
Indigo-3G
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A Pec deck reverse flies 20,15,12,12,12,10 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10,8,7,20 @ 50,50,60,60,70,70,80,80,55
C Neutral grip machine press 4X12 @ 155
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 3X10 @ 30
E BB push press 3X8 @ 95
F Medium grip dips 3X12 @ BW
G Cable lateral raises 3X10 per side @ 20
H Cable rope press downs 3X12 @ 90
I Feet elevated pushups 2X20
2 scoops MAG-10
6.7 oz grilled fajita steak
8 oz broccoli
1 scoop Metabolic Drive