Sunday
Temp:
Weight:
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
1 scoop Metabolic Drive
2 handfuls mixed nuts
Baked salmon
Black bean and sweet potato salad
Bread
Peach cobbler
Ice cream
Sockeye salmon
Mixed salad greens
15 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Monday
Temp:
Weight:
Spike shotgun
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:
A Close neutral grip seated cable rows 6X12 @ 70,85,100,115,130,145
B Supinated grip chin ups 12,9,8,8 @ BW
C Meadows rows 4X10 per side @ 60
D1 Wide pronated grip pull downs 3X8 @ 160
D2 Straight arm pull downs 8,10,10 @ 60,100,100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,6 @ 135,185,225,275
G Palms up fat gripz c alternating DB curls 3X10 per side @ 30
H Rope cable curls 3X10 @ 80
2 scoops MAG-10
6.9 oz baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Tuesday
Temp: 95.7
Weight: 168.4
Brain Candy
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 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 20,15,12,10,8,8,8 @ 45,95,115,135,155,155,155
C Flat DB press 4X12 @ 50
D Sideways HS incline press 3X8 per side @ 1 PPS
E Seated Arnold press 3X12 @ 30
F1 Wide grip dips 3X8 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 120
H Feet elevated pushups 2X12
2 scoops MAG-10
Baked chicken breast
Mixed salad greens
16 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
1 scoop Metabolic Drive
Wednesday
Temp: 96.3
Weight: 168.2
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squats 10,10,10,10,6 @ 45,95,135,185,225
C Hack squat machine 4X10 @ 2 PPS
D DB reverse lunges 3X6 per side @ 50
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
Sockeye salmon
Mixed salad greens
17 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
1 scoop Metabolic Drive
Thursday
Temp: 95.9
Weight: 167.6
Brain Candy
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:
A Medium neutral grip pull downs 20,15,12,12,12,10,6,8 @ 70,85,100,115,130,145,160
B Half supinated grip machine rows 4X12 @ 160
C HS machine high rows 4X12 @ 2 PPS
D Single arm seated cable rows 4X10 per side @ 60
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ red band
F Banded hyperextensions 2X25 @ red band
G Cross body hammer curls 3X10 per side @ 35
H Machine preacher curls 10,10,8,5,6,10 @ 100,100,100,80,60,40
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Friday
Temp: 95.8
Weight: 168.4
Brain Candy
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:
A Pec deck reverse flies 20,15,12,12,10,8 @ 70,85,100,115,130,145
B Decline DB Press 15,15,12,12,10,10 @ 50,50,60,60,70,70
C Neutral grip machine press 4X12 @ 140
D1 Incline DB flies 3X8 @ 30
D2 Incline DB twist press 3X8 @ 30
E Standing BB OHP 3X10 @ 45,55,65
F1 Medium grip dips 3X10 @ BW
F2 Spider crawls 3XAMRAP @ short red band
G Rope press downs 3X12 @ 80
H Ladder pushups 16,8,6 and 12,6,5
2 scoops MAG-10
Baked chicken breast
8 oz broccoli
1 scoop Metabolic Drive
Saturday
Temp: 95.9
Weight: 167.0
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Seated leg curls 8X12 @ 50,60,70,80,90,100,80,60
B Leg press 25,20,15,12,10,30 @ 1,2,3,4,5,3 PPS
B2 Leg press calf extensions 25,20,15,12,10 @ 1,2,3,4,5 PPS
C Goblet squats 4X10 @ 90
D1 DB RDL 3X12 per side @ 55
D2 BB hip thrusts 3X10 @ 135
E BB RDL 3X10 @ 135
F Leg extensions 2X12 @ 150
G1 Seated calf raises 2X20 @ 90
G2 Tibialis anterior machine 2X20 @ 50
H Ab wheel rollouts from knees 2X12
I Walking lunges 1X12 per leg
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
New York strip steak
Mixed salad greens
22 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Sunday
Temp: 95.8
Weight: 167.2
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Blue cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Yard work
Greek yogurt
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
23 cherry tomatoes
1/2 large avocado
Olive oil
2 tablespoons peanut butter
Friday
Temp: 170.4
Weight: 96.2
Spike shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
1 scoop Metabolic Drive
1 scoop Metabolic Drive
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Rope press downs 6X15 @ 40,60,80,80,80,80
A2 Palms up fat gripz alternating DB curls 12,12,10,10 per side @ 30
B1 Close grip dips 15,15,12,12 @ BW
B2 EZ bar curls 4X10 @ 65
C1 CGBP 6,6,6,11 @ 135
C2 Alternating DB curls 4X10 per side @ 35
D Band press downs 1X100 @ black band
E Band curls 1X100 @ black band
2 scoops MAG-10
New York strip steak
Mixed salad greens
23 cherry tomatoes
1/2 large avocado
Olive oil
Butter
2 tablespoons peanut butter
Saturday
Temp: 96.0
Weight: 169.4
Spike shotgun
2 slices sprouted grain toast
1/2 large avocado
Skellig cheese
Indigo-3G
Finibar
2 scoops Plazma
Workout:
A1 Seated leg curls 8X12 @ 50,60,70,80,90,100,80,60
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Front squats 4X8 @ 135
D DB BSS 3X12 per side @ 55
E BB RDL 3X10 @ 135
F Leg extensions 3X15 @ 150
G1 Seated calf raises 20,20,15 @ 125
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X12 per leg
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
New York strip steak
Mixed salad greens
11 cherry tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 95.7
Weight: 169.8
Spike shotgun
2 scoops MAG-10
2 scoops MAG-10
2 mile walk
2 scoops MAG-10
2 scoops MAG-10
Sockeye salmon
Mixed salad greens
11 cherry tomatoes
1/2 large avocado
Olive oil
Butter
Monday
Temp: 95.7
Weight: 167.6
Spike shooter
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 12,10,8,8 @ BW
C Medium neutral grip seated cable rows 4X8 @ 145
D1 Wide pronated grip pull downs 3X8 @ 160
D2 Straight arm pull downs 3X8 @ 50
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 3X8 @ 135,185,225
G Single arm rope cable curls 3X10 per side @ 40
H Straight BB curls 1X35 @ 45
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Tuesday
Temp: 96.3
Weight: 167.0
Spike shooter
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 20,15,12,10,8,8,8 @ 45,95,115,135,155,155,155
C Cable flies 4X12 @ 30
D HS incline press 4X10 @ 1 PPS
E Seated Arnold press 3X10 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 120
H Feet elevated pushups 2X16
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Wednesday
Temp: 96.3
Weight: 166.8
Spike shooter
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Leg press 4X12 @ 4 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 3X20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Thursday
Temp: 96.3
Weight: 166.4
Spike shooter
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8 @ 70,85,100,115,130,145,160
B Half supinated grip machine rows 4X12 @ 160
C HS machine high rows 4X12 per side @ 2 PPS
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ red band
F Banded hyperextensions 2X30 @ red band
G Alternating hammer curls 3X10 per side @ 35
H Machine preacher curls 10,8,8,8,8,12 @ 100,100,100,80,60,40
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Friday
Temp: 96.3
Weight: 166.2
Spike shooter
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Pec deck reverse flies 20,15,12,12,12 @ 70,85,100,115,130
B Decline DB Press 15,15,12,12,10,10,8,6,22 @ 50,50,60,60,70,70,80,80,55
C CGBP 8,8,7 @ 145
D Incline cable flies 3X10 @ 15 per side
E BB push press 3X8 @ 95
F Lean away lateral raises 3X10 per side @ 20
G Rope press downs 3X12 @ 80
H Feet elevated pushups 2X16
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Saturday
Temp: 96.8
Weight: 165.8
Spike shotgun
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A1 Seated leg curls 8X12 @ 50,60,70,80,90,100,80,60
B Reverse band squats 10,10,10,8,4 @ 135,185,225,275,315 + orange bands
C Hack squat machine 3X12 @ 2 PPS
D DB BSS 3X12 per side @ 55
E Trap bar RDL 3X10 @ 135
F Leg extensions 15,14,10 @ 150
G1 Seated calf raises 3X16 @ 125
G2 Tibialis anterior machine 3X20 @ 50
H Ab wheel rollouts from knees 2X12
I Walking lunges 1X12 per leg
2 scoops Metabolic Drive
Ribeye steak
Mixed salad greens
10 cherry tomatoes
Small avocado
Olive oil
Butter
Sunday
Temp: 95.8
Weight: 166.0
Spike shotgun
2 scoops MAG-10
2 scoops MAG-10
Yard work
2 scoops MAG-10
2 scoops MAG-10
Sockeye salmon
Mixed salad greens
10cherry tomatoes
1/2 large avocado
Olive oil
2 tablespoons peanut butter
Monday
Temp: 96.3
Weight: 167.0
Spike shooter
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 70,85,100,115,130,145,160
B Supinated grip chin ups 4X10 @ BW
C Single arm HS seated rows 4X12 per side @ 3 PPS
D1 Wide pronated grip pull downs 3X8 @ 160
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Deadlifts 8,8,8,4,2 @ 135,185,225,275,315
G Constant tension alternating DB curls 3X12 per side @ 15
H HS preacher curl machine 3X10 @ 45
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 mile walk
2 scoops Metabolic Drive
2 tablespoons peanut butter
Tuesday
Temp: 95.9
Weight: 166.0
Spike shooter
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
1 scoop Metabolic Drive
2 scoops Plazma
Workout:
A1 Standing face pulls with external rotation 3X20 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 20,15,12,10,8,6,5,20 @ 45,95,115,135,155,175,185,135
C Flat DB press 8,8,8,15 @ 65
D Smith machine incline press 4X8 @ 1 PPS
E Standing DB OHP 3X8 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 120
H Feet elevated pushups 2X16
2 scoops Metabolic Drive
2 tablespoons milled flax seed
2 scoops Superfood
Sauerkraut
2 scoops Metabolic Drive
2 tablespoons peanut butter