Extreme Lifestyle with Bio

[Bio-Active]

Meal 1

1 cup oatmeal protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

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 sirloin leafy greens asparagus and broccoli

Meal 6

Casein shake

[Bio-Active]

Back training tonight

Pull ups 5x12

Wide grip lat pull downs 5x12

Seated rows 5x15

Bent over rows 5x12

Reverse pec deck 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 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 sirloin leafy greens broccoli and asparagus

[Bio-Active]

Leg day

Squats 5x20

Leg press 5x15 plus 5 forced reps after fail

Leg extensions 5x12

Leg curls 5x12

Lunges across the gym with weight 3 x

Can’t barely walk no cardio... lol

[Bio-Active]

Meal 1

1 cup oatmeal protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin snd Oj

Meal 3

Protein bar with diet Mountain Dew

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled chicken breast leafy greens broccoli and asparagus

Meal 6

Casein shake

[Bio-Active]

Chest day

Hammer strength flat press 5x12

Incline press 5x10

Incline flys 5x15

Pec deck 5x15

Pullovers 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal whey protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

Same as 2

Meal 4

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 5

6 oz baked boneless skinless breast cut up into Nuggets. Leafy greens asparagus broccoli and avocado

Meal 6

Casein shake

[Bio-Active]

Wide grip pull downs 5x15

Pull ups 5x10 90lb weighted

Bent over rows 5x12

Seated rows 5x12

Reverse pec deck 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal whey protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz ground 93% lean turkey 1 cup brown rice

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 6

Casein shake

[Bio-Active]

Seated press 5x15

Side lateral raises 5x12

Front lateral raises 5x10

Upright rows 5x10

Shrugs 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Oatmeal and protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz ground turkey 1 cup brown rice and diet Mountain Dew

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 6 casein shake

[Bio-Active]

Meal 1

1 cup oatmeal whey protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin with Oj

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz ground turkey 1 cup brown rice topped with shredded cheese

Meal 5

6 oz grilled sirloin leafy greens avocado asparagus and broccoli

Meal 6

Casein shake

[Bio-Active]

Arm day

Standing DB curls 5x10

Skull crushers 5x12

Hammer curls 5x10

Behind the neck press ups 5x15

Bb curls 5x8

Standing tri cable press downs 5x12

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal whey shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin and Oj

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz ground turkey 1 cup rice topped with melted cheese

Meal 5

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 6

Casein shake

[Bio-Active]

No workout yesterday. Took the day to rest snd just good normal clean eating. Will be training tonight

[Bio-Active]

Chest day after a long day at work

Did things different today

Db flys heavy sets to fail 5x12

Cable crossovers 5x20 to burn out

Moved to flat bench 5x12

Pec deck 5x15

Chest is toast. The flys really set the tone out of the gate. Was a nice change rather then always starting with press

[Bio-Active]

Back day

Wide grip lat pull downs 5x12

Seated rows 5x10

Close grip pull downs 5x10

Incline rows 5x10

Upright rows 5x8

Reverse pec deck 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal whey protein

Meal 2

8 whites 2 yolk 1 Ezekiel muffin and Oj

Meal 3

6 oz ground turkey 1 cup rice with cheese on top

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens avocado broccoli and grilled asparagus

Meal 6

Casein shake

[Bio-Active]

Seated DB press 5x12

Side lateral raises 5x10

Front lateral raises 5x8

Shrugs 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Whey protein 1 cup oatmeal

Meal 2

8 whites 2 yolk 1 Ezekiel muffin and Oj

Meal 3

6 oz ground turkey 1 cup rice

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 6 casein shake

[Bio-Active]

Trained arms tonight

Standing DB curls 5x10

Skull crushers 5x12

Hammer curls 5x10

Rope tri extensions 5x12

Hammer strength preacher curls 5x10

Behind the neck press ups 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal whey protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6oz grilled chicken breast 200 grams sweet potato

Meal 4

6oz ground turkey 1 cup rice with cheese on top

Meal 5

6 oz grilled sirloin leafy greens broccoli and asparagus

Meal 6 casein shake

[Bio-Active]

Hammer strength press 5x12

Incline cable press 5x15

Flys 5x12

Pec deck 5x15

Pullovers 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Wide grip lat pull downs one warm up set of mud weight then right to heavy sets

5x10

Seated reverse incline pulls 5x10

Seated rows 5x10

Upright rows 5x10

Lawnmower pulls 5x8

Free motion cable pulls wrists facing 5x10

45 minutes low intensity cardio and done

[Bio-Active]

Squats 5x15

Leg press 5x12

Leg extensions 5x12

Leg curls 5x12

Lunges

Walk sits 5 working sets right after lunges. I’m toast

40 minutes low intensity cardio and done

[Bio-Active]

Just destroyed arms

Standing DB curls 5x10

Skull crushers 5x12

Hammer curls 5x10

Behind the neck DB French press 5x15

BB curls 5x8

Tri extensions with rope 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

oatmeal whey shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz ground turkey 1 cup rice

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

Grilled chicken salad Diet Coke

Meal 6

Casein shake

[Bio-Active]

Had a great arm blast tonight. Killed them

[Bio-Active]

Hammer strength flat press 5x12

Incline press 5x10

Db flys 5x10

Cable crossovers 5x20

Pullovers 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal whey protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz angus lean beef 1 cup rice

Meal 4

6 oz ground turkey 1 cup rice

Meal 5

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 6

Casein shake

[Bio-Active]

Wide grip lat pull downs 5x12

Incline pulls hammer strength 5x10

Close grip pulls 5x10

Bent over rows 5x10

Reverse pec deck 5x15

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Oatmeal and whey protein

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz grilled turkey 1 cup rice

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens broccoli and asparagus

Meal 6

Casein shake

[Bio-Active]

Seated DB press 5x15

Side lateral raises 5x12

Superset shrugs 5x20

Front lateral raises 5x10

Upright rows 5x10

Done

[Bio-Active]

Meal 1

1 cup oatmeal whey protein shake

Meal 2

8 whites 2 yolk 2 slices daves killer bread

Meal 3

6 oz ground turkey 1 cup brown rice

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 6

Casein shake

[Bio-Active]

Arm day

Hammer strength preacher curls 5x12

Standing tri extension using hammer strength press 5x12

Incline seated DB curls 5x10

Skull crushers 5x12

Cable curls 5x20

Weighted dips 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

1 cup oatmeal whey protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz ground 93% lean turkey 1 cup rice

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens asparagus and broccoli

Meal 6

Casein shake

[Bio-Active]

Hammer strength lateral press 5x12

Flys 5x10

Cable incline press 5x10

Cable incline crossovers 5x12

Pec deck 5x12

Pullovers 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Meal 1

Oatmeal and protein shake

Meal 2

8 whites 2 yolk 1 Ezekiel muffin

Meal 3

6 oz ground turkey 1 cup rice and cheese

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

Meal 5

6 oz grilled sirloin leafy greens broccoli and asparagus

Meal 6

Casein shake

[Bio-Active]

Seated DB press 5x12

Side lateral raises 5x12

Front lateral raises 5x10

Upright rows 5x10

Reverse pec deck 5x15

Shrugs 5x20

45 minutes low intensity cardio and done

[Bio-Active]

Leg day

Squats heavy 5x15

Leg press 5x20

Leg extensions 5x15

Leg curls 5x20

Lunges 5 sets

Wall sits

45 minutes low intensity cardio and done