2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B Hack squat machine 7X12 @ 0,1,2,3,2,1,0 PPS
C Trap bar deadlifts 3X10 @ 225
D DB BSS 3X12 per side @ 60
E BB RDL 2X12 @ 135
F Leg extensions 2X20 @ 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 side
2 scoops MAG-10
1 scoop Metabolic Drive
Taco boats
Assorted snacks
Chips
Brownies
Dr Pepper
2 scoops Plazma
Workout:
A Seated leg curls 7X12 @ 50,60,70,80,90,100,110
B Squats 10,10,10,10,10,4 @ 45,95,135,185,225,245
C Single leg leg press 4X10 per side @ 1 PPS
D Smith machine squats 4X12 @ 1 PPS
E DB RDL 3X12 @ 65
F1 Standing calf raise machine 25,25,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Slant board reverse crunches 2X12
G2 Side bends 2X12 per side @ 45
H Walking lunges 1X24 per side @ BW
2 scoops Plazma
Workout:
A Wide neutral grip pull downs 20,15,12,12,12,10,8,6 @ 70,85,100,115,130,145,160,175
B Semi supinated grip seated 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 Banded hyperextensions 2X25 @ red band
G Alternating hammer curls 3X10 per side @ 40
H HS preacher curls 4X8 @ 70,70,70,45
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B Leg press 25,20,15,12,10 @ 1,2,3,4,5 PPS
C DB reverse lunges 3X6 per side @ 50
D1 Hip adduction machine 3X20 @ 80
D2 Hip abduction machine 3X20 @ 120
E BB RDL 3X10 @ 135
F Leg extensions 2X20 @ 15
G1 Seated calf raises 2X20 @ 125
G2 Tibialis anterior machine 2X15 @ 60
H1 Ab wheel rollouts from knees 2X12
H2 Cable twists 2X12 per side @ 60
I Walking lunges 1X12 per side
2 scoops MAG-10
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Pork ribs
Chili
Cornbread
Chips
Guacamole
2 brownies
2 scoops Plazma
Workout:
A Close neutral grip seated cable rows 7X12 @ 70,85,100,115,130,145,160
B Single arm pull downs 4X8 per side @ 70
C Pronated 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 Power cleans from hang 3X4 @ 135
G Palms up alternating DB curls 3X10 per side @ 32.5
H Rope cable curls 3X12 @ 100
2 scoops Plazma
Workout:
A Seated leg curls 7X12 @ 50,60,70,80,90,100,110
B Squat press 5X20 @ 1,2,3,4,5 PPS
C Smith machine split squats 3X10 per side @ 25 per side
D DB RDL 3X12 @ 65
E1 Standing calf raise machine 25,25,20 @ 120
E2 Standing ankle dorsiflexion 3X60
F1 Hanging leg raises 2X12
F2 Side bends 2X12 per side @ 45
G 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 Semi supinated grip seated machine rows 4X12 @ 160
C HS high row 4X10 @ 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 Banded hyperextensions 2X30 @ red band
G Cross body alternating hammer curls 3X10 per side @ 40
H Straight bar cable curls 10,10,10,8,8,8 @ 100,100,100,80,60,40
2 scoops Plazma
Workout:
Shoulder warmup
A Lying incline reverse flies 4X20 @ 15
B Decline DB press 10,10,10,10,10,6,21 @ 40,50,60,70,80,90,55
C CGBP 4X8 @ 145
D1 Incline DB flies 3X10 @ 30
D2 Incline DB squeeze press 3X10 @ 30
E BB push press 3X8 @ 95
F1 Medium grip dips 3X12 @ BW
F2 Lean away lateral raises 3X12 per side @ 15
G Single arm press downs 3X12 per side @ 40
H Ladder pushups 16,10,10;15,8,8
2 scoops Plazma
Workout:
A Lying leg curls 20,15,12,12,12,12 @ 50,65,80,95,110,125
B Leg press 25,20,15,12,10,25 @ 1,2,3,4,5,3 PPS
C Goblet squats 4X10 @ 90
D1 DB BSS 3X12 per side @ 60
D2 BB hip thrusts 3X10 @ 225
E BB RDL 2X10 @ 135
F Leg extensions 2X20 @ 150
G1 Seated calf raises 2X20 @ 125
G2 Tibialis anterior machine 2X15 @ 60
H1 Ab wheel rollouts from knees 2X12
H2 Cable twists 2X12 per side @ 60
I Walking lunges 1X24 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 large avocado
Blue cheese
Olive oil
Butter
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 Neutral grip seated machine rows 4X10 @ 150
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 3X10 @ 135,185,225
G Palms up alternating DB curls 3X10 per side @ 30
H Fat gripz EZ bar curls 3X10 @ 50
2 scoops MAG-10
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
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 10,10,10,10,7,23 @ 45,95,135,185,195,135
C DB floor press 4X10 @ 65
D Low to high cable flies 4X12 @ 20 per side
E Single arm DB push press 3X8 per side @ 45
F1 Wide grip dips 3X12 @ BW
F2 Lateral raises 3X20 @ 10
G V bar press downs 3X12 @ 60
H Feet elevated pushups 20,18
2 scoops Plazma
Workout:
A Seated leg curls 7X12 @ 50,60,70,80,90,100,110
B Squats 10,10,10,10,10,6 @ 45,95,135,185,225,245
C Squat press 5X12 @ 5 PPS
D Smith machine split squats 3X10 per side @ 35 per side
E DB RDL 3X12 @ 65
F1 Standing calf raise machine 25,25,20 @ 120
F2 Standing ankle dorsiflexion 3X60
G1 Hanging leg raises 3X12
G2 Side bends 3X12 per side @ 45
H Walking lunges 1X24 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 Semi supinated grip seated 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 2X30 @ red band
G Alternating hammer curls 3X10 per side @ 40
H Machine preacher curls 12,12,10,8,10,12 @ 100,100,100,80,60,40