Sunday
Temp: 96.5
Weight: 169.4
Spike shooter
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
Blue cheese
Olive oil
Butter
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Sunday
Temp: 97.4
Weight: 168.8
Spike shooter
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
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: 96.3
Weight: 170.2
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 Chest supported T bar rows 20,15,12,10,6,16 @ 25,50,75,100,125,75
B Supinated grip chin ups 4X8 @ BW
C Wide neutral grip HS seated rows 4X12 @ 2 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 Banded hyperextensions 2X25 @ red band
G Palms up DB curls 3X10 per side @ 30
H HS preacher curls 3X8 @ 70
2 scoops MAG-10
Ground bison
Broccoli
1 scoop Metabolic Drive
Tuesday
Temp: 96.7
Weight: 171.8
Spike shooter
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz green beans
1 mile walk
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 10,10,10,10,8,16 @ 45,95,135,185,195,135
C Flat DB press 4X8 @ 70
D HS incline press 4X10 @ 55 per side
E Seated Arnold press 3X8 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar bar press downs 3X12 @ 120
H Feet elevated pushups 20,16
2 scoops MAG-10
Ground Bison
Broccoli
1 scoop Metabolic Drive
Wednesday
Temp: 97.0
Weight: 170.0
Spike shooter
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
6 oz asparagus
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 6X12 @ 50,60,70,80,90,100
B Squats 10,10,10,10,8 @ 45,95,135,185,225
C Squat press 4X12 @ 5 PPS
D Smith machine split squats 3X10 per side @ 25 per side
E DB RDL 3X10 @ 65
F1 Standing calf raise machine 25,20,20 @ 120
F2 Standing ankle dorsiflexion 3X20
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
Rib eye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 scoop Metabolic Drive
Thursday
Temp: 96.3
Weight: 170.8
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 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 4X8 @ 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 Power cleans from hang 3X4 @ 135
G Alternating hammer curls 3X10 per side @ 40
H Machine preacher curls 12,10,10,8,8,12 @ 100,100,100,80,60,40
2 scoops MAG-10
Ground bison
Broccoli
1 scoop Metabolic Drive
Friday
Temp: 96.4
Weight: 169.4
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Micro-PA
Finibar
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X15 @ 15
B Decline DB press 10,10,10,10,10,5,23 @ 40,50,60,70,80,90,55
C Neutral grip machine press 4X12 @ 155
D1 Incline DB flies 3X10 @ 30
D2 Incline twist press 3X10 @ 30
E DB push press 3X8 @ 45
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
G Rope press downs 3X15 @ 80
H Ladder pushups 18,8,8; 15,8,8
Steak
Cilantro lime rice
Black beans
Queso
Mixed cheese
Guacamole
Wheat tortilla
Pico
1 scoop Metabolic Drive
Saturday
Temp: 96.6
Weight: 169.0
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 20,15,12,12,12,8,8,8+10 @ 50,65,80,95,110,125,95,65
B Leg press 25,20,15,12,12,25 @ 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 20,18,15 @ 150
G Single leg calf raises 3X12 per side @ BW
H Ab wheel rollouts from knees 3X12
I Sled 1 push, 1 pull
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Rib eye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 scoop Metabolic Drive
Sunday
Temp: 96.4
Weight: 169.2
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
1/2 large avocado
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Monday
Temp: 96.6
Weight: 169.0
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Grilled chicken breast
8 oz green beans
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 70,85,100,115,130,145,160
B Supinated grip chin ups 4X12 @ 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 8,8,8,4,2 @ 135,185,225,275,315
G Palms up fat gripz DB curls 3X10 per side @ 30
H Rope cable curls 3X12 @ 80
2 scoops MAG-10
Rib eye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
Butter
Tuesday
Temp: 96.4
Weight: 170.4
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Grilled chicken breast
6 oz asparagus
1 mile walk
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 10,10,10,10,8,15 @ 45,95,135,185,195,135
C Flat DB press 4X8 @ 70
D HS incline press 4X12 @ 55 per side
E BB push press 3X8 @ 95
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar bar press downs 3X12 @ 120
H Feet elevated pushups 18,15
2 scoops MAG-10
Ground Bison
Broccoli
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Wednesday
Temp: 96.2
Weight: 171.2
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Grilled chicken breast
8 oz Brussels sprouts
Micro-PA
Finibar
2 scoops Plazma
Workout:
A Seated leg curls 5X12 @ 50,65,80,95,110
B Squats 10,10,10,10,8 @ 45,95,135,185,225
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 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
6.8 oz grilled sirloin steak
8 oz broccoli
1 scoop Metabolic Drive
Thursday
Temp: 96.3
Weight: 170.8
Brain Candy
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Grilled chicken breast
8 oz Brussels sprouts
Micro-PA
Finibar
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 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 cross body hammer curls 3X10 per side @ 40
H Machine preacher curls 12,10,10,6,8,12 @ 100,100,100,80,60,40
2 scoops MAG-10
6.8 oz grilled sirloin steak
8 oz broccoli
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Friday
Temp: 96.0
Weight: 170.8
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
5.8 oz grilled sirloin steak
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 10,10,10,10,10,5,26 @ 40,50,60,70,80,90,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline squeeze press 3X8 @ 30
E HS high incline press 3X10 @ 1 PPS
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
G Rope press downs 3X12 @ 80
H Ladder pushups 16,10,8; 16,8,8
2 scoops MAG-10
Grilled chicken
Rice
Black beans
Pico
Sour cream
Cheese
Guacamole
1 scoop Metabolic Drive
Saturday
Temp: 96.2
Weight: 171.0
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 Leg press 25,20,15,12,12,25 @ 1,2,3,4,5,3 PPS
C Goblet squats 4X10 @ 90
D1 DB BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 185
E Trap bar RDL 3X10 @ 135
F Leg extensions 20,20,16 @ 150
G1 Standing calf raise machine 25,20,20 @ 120
G2 Standing ankle dorsiflexion 3X60
H1 Ab wheel rollouts from knees 3X12
H2 Cable twists 3X12 per side @ 60
I Walking lunges 1X12 per side
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Rib eye steak
Mixed salad greens
Cherry tomatoes
1/2 jumbo avocado
Blue cheese
Olive oil
Butter
Sunday
Temp: 96.2
Weight: 170.4
Spike shotgun
2 slices sprouted grain bread
1/2 jumbo avocado
Skellig cheese
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Grilled tuna steak
Mixed salad greens
Cherry tomatoes
1/2 jumbo avocado
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Sugar free dark chocolate chips
Monday
Temp: 96.4
Weight: 170.8
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
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 pull downs 3X10 @ 100
E1 HS shrugs 3X15 @ 3 PPS
E2 Band pull aparts 3X30 @ black band
F Rack pulls 4X8 @ 135,185,225,275
G Palms up fat gripz DB curls 3X10 per side @ 30
H EZ bar jettison curls 2X8,8,8 @ 50 + red band
2 scoops MAG-10
5 oz grilled sirloin steak
8 oz broccoli
Rib eye steak
Mixed salad greens
Cherry tomatoes
1/2 jumbo avocado
Blue cheese
Olive oil
Butter
1 scoop Metabolic Drive
Tuesday
Temp: 95.9
Weight: 172.4
Brain Candy
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:
A1 Standing face pulls with external rotation 3X20 @ 40,60,80
A2 Standing face pulls 3X20 @ 40,60,80
B Decline BB press 10,10,10,10,8,18 @ 45,95,135,185,195,135
C Flat DB press 4X8 @ 70
D BB incline press 4X6 @ 135
E Standing DB OHP 3X8 @ 40
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar bar press downs 3X12 @ 120
H Feet elevated pushups 20,15
2 scoops MAG-10
Ground Bison
Chickpea pasta
Spaghetti sauce
1 scoop Metabolic Drive
Wednesday
Temp: 96.4
Weight: 171.4
Brain Candy
1 jumbo egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz Brussels sprouts
Micro-PA
Finibar
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 3X10 @ 65
F1 Seated calf raise machine 3X15 @ 125
F2 Tibialis anterior machine 3X20 @ 50
G1 Hanging leg raises 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X12 per side @ BW
2 scoops MAG-10
Ground Bison
Chickpea pasta
Spaghetti sauce
Parmesan cheese
1 scoop Metabolic Drive
Thursday
Temp: 96.4
Weight: 171.6
Spike shotgun
1 jumbo egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Baked chicken breast
8 oz broccoli
Micro-PA
Finibar
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 4X8 per side @ 3 PPS
D Single arm seated cable rows 4X10 per side @ 70
E1 Lying incline DB shrugs with 3 second holds 3X12 @ 65
E2 Band pull aparts 3X30 @ black band
F Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H1 Cable wrist curls 3X12 @ 120
H2 Straight bar cable curls 3X12 @ 80
2 scoops MAG-10
Ground Bison
Chickpea pasta
Spaghetti sauce
Parmesan cheese
1 scoop Metabolic Drive