Extreme Lifestyle with Bio

[Bio-Active]

Meal 5

6 oz grilled sirloin greens asparagus and avocado

[Bio-Active]

8 whites 2 yolk 1 cup
Oatmeal and OJ

[Bio-Active]

Meal 2

Protein bar and bang

Meal 3

10 whites 2 yolk 2 slices Ezekiel bread toasted

Meal 4

6 oz rotisserie chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin asparagus greens and avocado

[Bio-Active]

Training was back today

Wide grip pull ups 5x15

Wide grip mat pull down 5x10

Seated rows 5x10

Bent over rows 5x12

Upright rows 5x10

45 minutes low intensity cardio keepin heart rate at about 130 bpm

[Bio-Active]

8 whites 2 yolk 1 cup oatmeal and Oj

[Bio-Active]

Meal 2

Protein bar and bang drink

Meal 3

10 egg whites 2 yolk 1 Ezekiel muffin

Meal 4

6 oz grilled sirloin 200 grams sweet potato

Meal 5

6 oz grilled chicken breast greens asparagus and avocado

Meal 6

Casein shake before bed

[Bio-Active]

No training yesterday

Today

Meal 1

10 whites 2 yolk 1 cup oatmeal and Oj

[Bio-Active]

Meal 2

Protein bar and bang

Meal 3

10 egg whites 2 yolk 2 slices Ezekiel bread toasted

Meal 4

6 oz rotisserie chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin green avocado and grilled asparagus

[Bio-Active]

Trained arms today

Standing DB curls 5x10

Skull crushers 5x12

Hammer curls 5x10

Behind the neck press ups 5x15

Barbell curls 5x10

Seated tri cable push downs 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

10 whites 2 yolk 1 cup oatmeal and Oj

Meal 2 post training

Protein bar and bang

Trained chest today

Hammer strength bench 5x12

Cable free motion incline press 5x15

Db flys 5x12

Pec deck 5x15

Pullovers 5x12

45 minutes low intensity cardio and done

[Bio-Active]

Meal 3

10 whites 2 yolk 1 cup oatmeal

Meal 4

6 oz rotisserie chicken breast 200 grams sweet potato

[Bio-Active]

Trained back today

Wide grip lat pull downs 5x12

Seated hammer strength rows 5x10

Bent over rows 5x10

Close grip pull downs 5x10

Lawnmower pulls 5x10

45 minutes low intensity cardio and done

[Bio-Active]

Just finished chest

Flat bench heavy 5x5

Incline flys 5x12

Cable crossovers 5x15

Pec dec 5x15

45 minutes low intensity cardio snd done

[Bio-Active]

Trained arms this morning. I can’t eat enough after my training yesterday

[Bio-Active]

Meal 1

Protein shake and oatmeal

Trained arms

Preacher curl 5x12

Standing single arm tri extension using hammer strength press 5x10

Incline curls 5x10

Skull crushers 5x10

Seated weighted dips 5x20

Hammer curls 5x12

Meal 2

6 oz grilled chicken breast 200 grams sweet potato

Meal 3

Grilled sirloin 6 oz 1 cup rice

[Bio-Active]

Just hit shoulders

Seated DB press 5x12

Upright rows 5x12

Side lat raises 5x10

Front lat raises 5x8

Shrugs 5x15

Reverse pec deck 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Protein shake snd oatmeal

Meal 2

Protein bar and redline

Meal 3

8 whites 2 yolk 2 slices Ezekiel bread toasted

Meal 4

6 oz grilled sirloin and greens asparagus broccoli and avocado

Meal 5

6 oz grilled chicken breast greens broccoli asparagus and cashews

Meal 6

Casein shake

[Bio-Active]

Trained chest today

Flat hammer strength press 5x12

Incline DB press 5x10

Incline DB flys 5x10

Cable free motion press 5x12

Cable crossovers 5x15

Pec dec 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Protein shake and 1 cup oatmeal

Meal 2

8 whites 2 yolk 2 slices Ezekiel bread toasted and bang energy drink

Meal 3

6 oz grilled sirloin 200 grams sweet potato

Meal 4

6 oz rotisserie chicken breast 1 cup brown rice

[Bio-Active]

Trained arms today

Hammer strength preacher curl 5x10 heavy

Standing singe arm tri extension using the hammer strength press 5x10

DB curls 5x10

Skull crushers 5x10

Weighted dips 5x20

Cable curls 5x15

45 minutes low intensity cardio and done boom

[Bio-Active]

Meal 1

Protein shake with 1 cup oatmeal 1 hour before training

Meal 2

Protein bar with bang energy drink

Meal 3

10 whites 2 yolk 2 slices Ezekiel bread

Meal 4

6 oz grilled chicken breast 1 cup brown rice

Meal 5

6 oz grilled sirloin with greens asparagus and avocado

[Bio-Active]

Meal 1

8 whites 2 yolk 1 cup oatmeal 16 oz glass Oj

Meal 2

6 oz grilled chicken breast 200 grams sweet potato

Meal 3

6 oz grilled sirloin 1 cup brown rice

Meal 4

6 oz grilled chicken breast greens asparagus broccoli and avocado

Meal 5

Same as 4

Training shoulders

Seated press 5x15

Side lateral raises 5x10

Front lateral raises 5x10

Reverse pec deck 5x15

Shrugs 5x20

45 minutes low intensity cardio and done

Post training shake

[Bio-Active]

Trained back tonight

Wide grip weighted pull ups 5x10

Lat pull downs 5x12

Seated rows 5x10

Lawn mower pulls 5x10

Upright rows 5x10

Close grip pulls 5x10

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Protein shake and oatmeal

Meal 2

8 whites 2 yolk 2 slices Ezekiel bread toasted

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz grilled sirloin 1 cup brown rice

Meal 5

6 oz grilled chicken breast greens avocado and asparagus

Meal 6

Casein shake

[Bio-Active]

Trained legs today

Squats 5x12

Leg press 5x15

Leg extensions 5x15

Leg curls 5x12

Lunges across the gym

Calf raises 5x25

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Protein shake and 1 cup oatmeal

Meal 2

8 whites 2 yolk 2 slices Ezekiel bread

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz grilled sirloin 1 cup brown rice

Meal 5

6 oz grilled chicken breast greens avocado and asparagus

Meal 6

Casein shake

[Bio-Active]

Pre workout tonight before training

Hit arms hard

Standing DB curls 5x10

Skull crushers 5x12

Hammer curls 5x10

Behind the neck tri push ups

Reverse curls 5x10

Weighted dips 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

8 whites 2 yolk 1 Ezekiel muffin and Oj

Meal 2

Protein bar and redline energy drink

Meal 3

6 oz rotisserie chicken breast 200 grams sweet potato

Meal 4

6 oz grilled sirloin leafy greens broccoli and asparagus

Meal 5

Chicken spinach wrap with sweet potato fries

Meal 6

Casein shake

[Bio-Active]

Today was chest day

Flat bench 5x10

Incline DB’s 5x12

Flat flys 5x10

Incline cable crossovers 5x15

Pullovers 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Protein shake with oatmeal 1 hour before training

Meal 2

Post training protein bar with bang

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz grilled chicken breast 1 cup rice

Meal 5

6 oz grilled chicken breast leafy greens asparagus and broccoli with Avocado

[Bio-Active]

Arm training today

Hammer strength preacher curls 5x12

Skull crushers 5x10

Seated DB incline curls 5x10

Cable tri push downs 5x15

Cable curls 5x15

Weighted dips 5x12

Hammer curls 5x8

Behind the neck press ups

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Protein shake with 1 cup oatmeal

Meal 2

8 whites 2 yolk 1 Ezekiel muffin and oj post training

Meal 3

6 oz grilled chicken breast leafy greens broccoli avocado and asparagus

Meal 4

6 oz grilled sirloin 200 grams sweet potato

[Bio-Active]

I’m back! Got pretty sick with some nasty acid reflux gerd buts hopefully it’s behind be now.....

Trained arms today. Was a killer workout with nasty pumps

[Bio-Active]

Hammer strength preacher curl 5x12

Tri press ups 5x10

Seated arm curls 5x10

Seated tri extensions 5x12

Cable hammer curls 5x15

Machine tri press downs 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal 12 whites 2 yolk

Meal 2

Protein bar diet Mountain Dew

Meal 3

6 oz chicken breast 1 cup rice

Meal 4

6 oz grilled sirloin 200 grams sweet potato

Meal 5

6 oz rotisserie chicken breast leafy greens broccoli and asparagus

Meal 6

Casein shake

[Bio-Active]

Chest day

Hammer strength press 5x12

Incline DB flys 5x10

Cable crossovers 5x15

Pullovers 5x20

Pec deck 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Whey protein 1 cup oatmeal

Meal 2

12 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz grilled chicken 1 cup brown rice

Meal 5

6 oz grilled sirloin leafy greens broccoli and asparagus

Meal 6

Casein shake

[Bio-Active]

Meal 1

10 whites 2 yolk 1 cup oatmeal

Meal 2

Protein bar and diet Mountain Dew

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz grilled chicken breast 1 cup brown rice

Meal 5

6 oz grilled chicken breast leafy greens asparagus and broccoli

Meal 6 casein shake

[Bio-Active]

Trained shoulders

Seated DB press 5x12

Side lateral raises 5x10

Front lateral raises 5x10

Upright rows 5x10

Shrugs 5x20

40 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal 2 scoops whey protein

Meal 2

10 whites 2 yolk 1 Ezekiel muffin

Meal 3

Protein bar diet Mountain Dew

Meal 4

6 oz grilled chicken breast whole wheat pasta

Meal 5

6 oz grilled chicken breast leafy greens broccoli and asparagus

Meal 6

Casein shake