Sunday
Temp: 96.7
Weight: 171.4
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Yard work
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Monday
Temp: 96.6
Weight: 172.0
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Medium neutral grip seated cable rows 6X12 @ 70,85,100,115,130,145
B Supinated grip chin ups 4X12 @ BW
C Pronated grip HS seated rows 4X8 per side @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm rope pull downs 3X10 @ 80
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Snatch grip rack pulls 3X8 @ 225
G Palms up constant tension alternating DB curls 3X12 per side @ 15
H Rope cable curls 3X12 @ 60
2 scoops MAG-10
Baked cod
8 oz broccoli
1 cup Jasmin rice
1 scoop Metabolic Drive
Tuesday
Temp: 96.7
Weight: 171.6
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz Brussels sprouts
Micro-PA
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 10,10,10,10,8,20 @ 45,95,135,185,195,135
C Flat DB press 4X8 @ 70
D Low to high cable flies 3X12 @ 40
E Seated DB OHP 3X8 @ 45
F Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 100
H Feet elevated pushups 20,16
2 scoops MAG-10
Baked cod
8 oz broccoli
1 cup Jasmin rice
1 scoop Metabolic Drive
Wednesday
Temp: 96.8
Weight: 171.6
Spike shooter
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8,5 @ 45,95,135,185,225,245
C Hack squat machine 4X12 @ 2 PPS
D Smith machine split squats 4X8 per side @ 25 per side
E DB RDL 3X12 @ 65
F1 Seated calf raise machine 3X15 @ 115
F2 Tibialis anterior machine 3X20 @ 50
G1 Slant board reverse crunches 2X10
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per leg
2 scoops MAG-10
New York strip steak
Mixed salad greens
14 cherry tomatoes
1/2 large avocado
Olive oil
Butter
1 scoop Metabolic Drive
Thursday
Temp: 96.2
Weight: 171.0
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz Brussels sprouts
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Close neutral grip pull downs 20,15,12,12,10,8 @ 70,85,100,115,130,145
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 @ 70
E1 DB shrugs with 3 second holds 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 3X10 @ 100
2 scoops MAG-10
Baked cod
8 oz broccoli
1 cup Jasmin rice
1 scoop Metabolic Drive
Friday
Temp: 96.0
Weight: 172.4
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
1 mile walk
Micro-PA
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 Neutral grip machine press 7X12 @ 65,80,95,110,125,140,155
C Smith machine slight incline press 4X10 @ 1 PPS
D1 Incline DB flies 3X10 @ 30
D2 Incline DB squeeze press 3X10 @ 30
E HS high incline press 4X10 @ 1 PPS
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 20
G Rope press downs 3X20 @ 60
H Ladder pushups 18,10,8 and 15,8,8
Thin crust meat pizza
Pizza chips
Chips
Spinach artichoke dip
Popcorn
1 scoop Metabolic Drive
Saturday
Temp: 96.6
Weight: 173.2
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Micro-PA
Finibar
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 Goblet squats 4X10 @ 85
D DB BSS 3X12 per side @ 60
E Smith machine RDL 3X10 @ 1 PPS
F Leg extensions 2X20 @ 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
Baked cod
8 oz broccoli
1 cup Jasmin rice
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
Butter
Sunday
Temp: 96.0
Weight: 171.8
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig 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
Cherry tomatoes
1/2 large avocado
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Monday
Temp: 96.4
Weight: 171.4
Spike shooter
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Sauerkraut
Grilled chicken breast
8 oz green beans
Micro-PA
Finibar
2 scoops Plazma
Workout:
A DB rows 6X10 per side @ 50,60,70,80,90,100
B Supinated grip chin ups 4X12 @ BW
C Close neutral grip HS seated rows 4X10 @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm rope pull downs 3X10 @ 80
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F KB swings 2X20 @ 50
G Palms up alternating DB curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80
2 scoops MAG-10
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
Butter
1 scoop Metabolic Drive
Thursday
Temp: 96.2
Weight: 169.4
Spike shooter
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Grilled chicken breast
6 oz asparagus
Micro-PA
Finibar
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 high row 4X12 per side @ 2 PPS
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs with 3 second holds 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Cross body alternating hammer curls 3X12 per side @ 35
H Straight bar cable curls 3X12 @ 80
2 scoops MAG-10
7.6 oz grilled fajita steak
8 oz broccoli
1 scoop Metabolic Drive
Friday
Temp: 96.8
Weight: 169.2
Spike shooter
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Grilled chicken breast
8 oz Brussels sprouts
Micro-PA
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 10,10,10,10,10,5,24 @ 40,50,60,70,80,90,55
C Smith machine CGBP 4X10 @ 55 per side
D1 Incline DB flies 3X10 @ 30
D2 Incline DB twist press 3X10 @ 30
E Half kneeling landmine press 5X10 @ bar,10,20,10,bar
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
G Rope press downs 3X10 @ 40 - single pulley
H Feet elevated pushups 18,12
7 oz grilled fajita steak
8 oz broccoli
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Saturday
Temp: 96.6
Weight: 168.4
Spike shotgun
6 jumbo eggs
2 slices sprouted grain bread
Butter
Micro-PA
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 Squat press 5X20 @ 1,2,3,4,5 PPS
C Trap bar DL 3X10 @ 245
D1 DB BSS 3X12 per side @ 60
D2 Hip thrusts 3X12 @ BW
E BB RDL 3X10 @ 135
F Leg extensions 20,20,18 @ 150
G1 Standing calf raise machine 3X25 @ 120
G2 Standing ankle dorsiflexion 3X60
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
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Sunday
Temp: 96.3
Weight: 170.2
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Yard work
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
Cherry tomatoes
Blue cheese
1/2 large avocado
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Monday
Temp: 96.4
Weight: 173.8
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Grilled chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 6X12 @ 70,85,100,115,130,145
B Supinated grip chin ups 4X10 @ BW
C Meadows rows 4X10 per side @ 60
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 Deadlifts 3X8 @ 135,185,225
G Palms up alternating fat gripz DB curls 3X10 per side @ 30
H HS preacher curls 8,6,10 @ 80,80,45
2 scoops MAG-10
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
Butter
1 scoop Metabolic Drive
Tuesday
Temp: 96.2
Weight: 172.6
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz Brussels sprouts
Micro-PA
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 10,10,10,10,10,16 @ 45,95,135,185,195,135
C Flat DB press 4X8 @ 70
D Sideways HS incline press 4X8 per side @ 50 per side
E Seated Arnold press 12,10,10 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 20,12,12 @ 100
H Feet elevated pushups 2X15
2 scoops MAG-10
6.3 oz grilled fajita steak
8 oz broccoli
1 scoop Metabolic Drive
Wednesday
Temp: 96.3
Weight: 171.8
Spike shooter
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
Finibar
4 scoops MAG-10
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8,5 @ 45,95,135,185,225,245
C Hack squat machine 4X12 @ 2 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Slant board reverse crunches 2X10
G2 Side bends 2X12 per side @ 45
2 scoops MAG-10
6.4 oz grilled fajita steak
8 oz broccoli
1 scoop Metabolic Drive
Thursday
Temp: 96.5
Weight: 171.8
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz cauliflower
Micro-PA
Finibar
4 scoops MAG-10
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8,8 @ 70,85,100,115,130,145,160,175
B Supinated grip bent over Smith machine rows 4X10 @ 45,55,55,55 per side
C HS high row 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 70
E1 DB shrugs with 3 second holds 3X12 @ 100
E2 Band pull aparts 3X30 @ black band
F SGHP from hang 3X8 @ 135,155,165
G Alternating hammer curls 3X10 per side @ 40
H Machine preacher curls 12,10,10,6,8,10 @ 100,100,100,80,60,40
2 scoops MAG-10
6.5 oz grilled fajita steak
8 oz broccoli
1 scoop Metabolic Drive
Friday
Temp: 96.5
Weight: 170.8
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
Micro-PA
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 10,10,10,10,10,6,18 @ 40,50,60,70,80,90,55
C Cable flies 3X12 @ 35
D Incline DB press 4X8 @ 60
E BB push press 3X8 @ 95
F 6 ways 3X8 @ 8
G Rope press downs 12,12,12,8,8 @ 80,80,80,60,40
H Ladder pushups 16,10,8; 15,10,8
Barbacoa
Black beans
White rice
Sour cream
Cheese
Guacamole
Pico
1 scoop Metabolic Drive
Saturday
Temp: 96.6
Weight: 169.6
Spike shotgun
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Leg extensions 6X12 @ 50,70,90,110,130,150
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Trap bar DL 4X10 @ 225
D1 DB BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 135
E Lying leg curls 3X12 @ 95
F BB RDL 3X10 @ 135
G1 Standing calf raise machine 3X25 @ 120
G2 Standing ankle dorsiflexion 3X60
H Ab wheel rollouts from knees 2X12
I Walking lunges 1X24 per leg
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Sunday
Temp: 95.9
Weight: 168.2
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Yard work
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
Cherry tomatoes
Blue cheese
1/2 large avocado
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips