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 4X10 @ 65
D HS incline press 8,8,10,10 @ 70,70,55,55 per side
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 2X20
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8,3 @ 45,95,135,185,225,255
C Hack squat machine 4X12 @ 2 PPS
D Smith machine split squats 4X10 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X12 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Ab wheel rollouts from knees 3X12
G2 Side bends 3X12 per side @ 45
2 scoops MAG-10
New York strip steam
Mixed salad greens
16 cherry tomatoes
1/2 large avocado
Olive oil
Butter
2 scoops Plazma
Workout:
A Medium 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 high pulls 4X10 per side @ 115 pe rside
D Single arm seated cable rows 4X10 per side @ 60
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H Preacher curl machine 10,10,8,6,8,12 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Trap bar deadlifts 4X8 @ 225
D DB BSS 3X12 per side @ 55
E BB RDL 2X12 @ 135
F Leg extensions 2X15 @ 150
G1 Standing calf raise machine 2X20 @ 120
G2 Standing ankle dorsiflexion 3X60
H Stir the pot X 3
I Walking lunges 1X12 per leg
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 10,10,10,10,5,15 @ 45,95,135,185,205,135
C Flat DB press 4X10 @ 65
D HS incline press 4X10 @ 55 per side
E Seated Arnold press 3X8 @ 45
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 120
H Feet elevated pushups 15,14
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 5X10 @ 45,95,135,185,225
C Leg press 4X12 @ 4 PPS
D Smith machine split squats 3X10 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 20,15,15 @ 125
F2 Tibialis anterior machine 20,20,15 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per leg
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,10 @ 70,85,100,115,130,145,160
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 60
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 25,20 @ red band
G Alternating cross body hammer curls 3X10 per side @ 35
H Straight bar cable curls 3X12 @ 80
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Hack squat machine 7X12 @ 0,1,2,3,2,1,0 PPS
C Goblet squats 4X10 @ 90
D1 DB BSS 3X12 per side @ 55
D2 BB hip thrusts 3X10 @ 135
E Trap bar RDL 3X10 @ 155
F Leg extensions 2X15 @ 150
G1 Standing calf raise machine 2X25 @ 120
G2 Standing ankle dorsiflexion 3X60
H Stir the pot X 2
I Walking lunges 1X12 per leg
6.2 oz grilled chicken breast
8 oz Brussels sprouts
Micro-PA
Finibar
2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X10 @ BW
C Close neutral grip HS seated rows 4X10 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Rack pulls 5X8 @ 135,185,225,275,315
G Palms up DB curls 3X10 per side @ 35
H HS preacher curls 3X10 @ 55
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 10,10,10,10,4,22 @ 45,95,135,185,205,135
C Flat DB press 10,12,11,10 @ 65
D Low to high cable flies 3X10 @ 40
E Seated Arnold press 10,10,8 @ 45
F1 Wide grip dips 3X12 @ BW
F2 Banded lateral raises 3X10 @ 10 + short red band
F3 Lateral raises 3X10 @ 10
F4 Band lateral raises 3X10 @ short red band
G Wavy bar press downs 3X12 @ 100
H Feet elevated pushups 20,16
2 scoops MAG-10
2 Fish tacos
Red beans
Rice
Chips
Queso
Fries
Mango frozen margarita
6.1 oz grilled chicken breast
8 oz Brussels sprouts
1 mile walk
Micro-PA
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 Trap bar DL 4X10 @ 225
D Smith machine split squats 3X10 per side @ 35 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Decline crunches 3X10 @ 25
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per leg
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,10 @ 70,85,100,115,130,145,160
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X10 per side @ 125 per side
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions X25 @ red band
G Alternating hammer curls 8,10,12,15 per side @ 50,40,30,20
H Straight bar cable curls 3X12 @ 80
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
B1 Leg press 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
B2 Leg press calf raises 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
C Smith machine squat 4X10 @ 1 PPS
D1 DB BSS 3X12 per side @ 55
D2 Single leg hip thrusts 3X8 per side @ BW
E BB RDL 2X10 @ 135
F Leg extensions 2X15 @ 150
G1 Standing calf raise machine 2X25 @ 120
G2 Standing ankle dorsiflexion 2X60
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
19 cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter