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 Leg press 4X12 @ 4 PPS
D Smith machine split squats 4X10 per side @ 25 per side
E DB RDL 3X12 @ 65
F1 Seated calf raise machine 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW
Turkey and Swiss sandwich
Small bag potato chips
Chocolate chip cookie
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8,8 @ 70,85,100,115,130,145,160,175
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X12 @ 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 SGHP from hang 8,6,8 @ 135,165,165
G Cross body alternating hammer curls 3X10 per side @ 40
H Straight bar cable curls 12,12,12,8,8 @ 80,80,80,60,40
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X20 @ 15
B Decline DB press 10,10,10,10,10,5,25 @ 40,50,60,70,80,90,55
C CGBP 8,8,8,8,10 @ 145,145,145,145,95
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 3X10 @ 30
E HS high incline press 3X10 @ 1 PPS
F1 Medium grip dips 3X12 @ BW
F2 Banded lateral raises 3X12 @ 10 + short red band
F2 Lateral raises 3X12 @ 10
F3 Band lateral raises 3X12 @ short red band
G Single arm rope press downs 3X12 per side @ 30
H Ladder pushups 16,8,8; 15,8,8
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 @ 90
D1 DB BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 135
E BB RDL 3X10 @ 135
F Leg extensions 20,20,16 @ 150
G1 Standing calf raise machine 25,25,20 @ 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
2 scoops Plazma
Workout:
A Chest supported T bar rows 20,15,12,10,8,20 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X12 @ BW
C Close neutral grip HS seated rows 4X12 per side @ 3 PPS
D1 Wide pronated grip pull downs 3X10 @ 145
D2 Straight arm pull downs 12,12,10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X30 @ red band
G Palms up alternating fat gripz DB curls 3X10 per side @ 30
H Lying incline EZ bar curls 3X10 @ 50
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 8,8,8,13 @ 70
D HS incline press 4X12 @ 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 @ 50
H Feet elevated pushups 18,14
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,10,5 @ 45,95,135,185,225,245
C Hack squat machine 4X12 @ 2 PPS
D DB reverse lunges 4X6 per side @ 50
E DB RDL 3X10 @ 65
F1 Seated calf raise machine 18,15,15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8,8 @ 70,85,100,115,130,145,160,175
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X10 per side @ 115 per side
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 @ 155
G Alternating hammer curls 3X10 per side @ 40
H HS preacher curls 3X12 @ 45
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,10,30 @ 1,2,3,4,5,3 PPS
C Goblet squats 4X10 @ 90
D1 DB BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 135
E BB RDL 3X10 @ 135
F Leg extensions 3X20 @ 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 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 10,10,10,10,8,24 @ 45,95,135,185,195,135
C Flat DB press 8,8,8,12 @ 70
D Sideways HS incline press 4X10 per side @ 1 PPS
E Seated Arnold press 3X12 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G EZ bar bar press downs 3X12 @ 50
H Feet elevated pushups 2X17
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,10,5 @ 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 3X12 @ 65
F1 Seated calf raise machine 3X16 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,12,10,8 @ 70,85,100,115,130,145,160,175
B Half supinated grip machine rows 4X12 @ 160
C HS high row 4X12 @ 2 PPX
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 2X30 @ red band
G Cross body alternating hammer curls 3X10 per side @ 40
H 1.25 cable curls 3X10 @ 80
2 scoops MAG-10
1 can tuna
2 slices sprouted grain bread
Skellig cheese
Spinach
Mayo
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB press 10,10,10,10,10,7,20 @ 40,50,60,70,80,90,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 32.5
D2 Incline squeeze press 10,10,8 @ 32.5
E HS high incline press 3X10 @ 1 PPS
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
G Single arm ope press downs 3X12 per side @ 30
H Ladder pushups 15,10,8; 15,10,8
Barbacoa
White rice
Black beans
Pico
Sour cream
Cheese
Guacamole
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12 @ 50,65,80,95,110
B Leg press 25,20,15,12,12,35 @ 1,2,3,4,5,3 PPS
C1 Front squat grip reverse lunges 3X6 per side @ 95
C2 Front squats 3X6 @ 95
D1 Hip adduction machine 3X25 @ 70
D2 Hip abduction machine 3X35 @ 110
E Cable pull through 3X10 @ 135,120,120
F Leg extensions 20,20,16 @ 150
G1 Standing calf raise machine 25,25,20 @ 120
G2 Standing ankle dorsiflexion 3X60
H Ab wheel rollouts from knees 3X12
I Walking lunges 1X12 per leg
2 scoops MAG-10
1 scoop Metabolic Drive
2 handfuls mixed nuts
Bone in ribeye steak
Mixed salad greens
Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter