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Thank you *Salute*
Approved Log TPartin Log
- Thread starter TPartin
- Start date
SHOULDER, CHEST & ARMS
Dumbbell Squat with Front Raise (Dumbbells) - 3x12 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x15 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 141 lb
Push-ups - 3x15 - R: 60 sec
Incline Dumbbell Press - 3x12 - 123 lb
Dumbbell Overhead Press - 3x15 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x12 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
Dumbbell Squat with Front Raise (Dumbbells) - 3x12 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x15 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 141 lb
Push-ups - 3x15 - R: 60 sec
Incline Dumbbell Press - 3x12 - 123 lb
Dumbbell Overhead Press - 3x15 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x12 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x15- 160lb
AB Rollout (AB Wheel) - 3x20 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb
Suspended Row (Strap) - 3x25 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb
Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec
Chin Up (Pullup Bar) - 3x15
Dumbbell Biceps Curl (Dumbbells) - 3x15 - 79 lb - R: 60 sec
Diet
*Monday:*
Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
Snack: Hard-boiled eggs and an apple
Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
Snack: Protein shake and a peach
Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower
Straight-arm Pulldown (Lat Pulldown Bar) - 3x15- 160lb
AB Rollout (AB Wheel) - 3x20 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb
Suspended Row (Strap) - 3x25 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb
Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec
Chin Up (Pullup Bar) - 3x15
Dumbbell Biceps Curl (Dumbbells) - 3x15 - 79 lb - R: 60 sec
Diet
*Monday:*
Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
Snack: Hard-boiled eggs and an apple
Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
Snack: Protein shake and a peach
Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower
Nice one @TPartin
*Salute*
LEGS
Leg Press - 3x8 - 495 lb
Suspension Squat Jump (Strap) - 3x10 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x15
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 140 lb
Mountain Climber on Sliders (Sliding Discs) - 3x15 - R: 60 sec
Dumbbell Romanian Deadlift - 3x10 - 165 lb
Kick Butts - 3x12 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 150 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x10 (each side) - R: 60 sec
Diet
*Wednesday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
Snack: Greek yogurt, strawberries, and almonds
Lunch: Turkey breast, basmati rice, and mushrooms
Snack: Protein shake and grapes
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
Leg Press - 3x8 - 495 lb
Suspension Squat Jump (Strap) - 3x10 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x15
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 140 lb
Mountain Climber on Sliders (Sliding Discs) - 3x15 - R: 60 sec
Dumbbell Romanian Deadlift - 3x10 - 165 lb
Kick Butts - 3x12 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 150 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x10 (each side) - R: 60 sec
Diet
*Wednesday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
Snack: Greek yogurt, strawberries, and almonds
Lunch: Turkey breast, basmati rice, and mushrooms
Snack: Protein shake and grapes
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
SHOULDER, CHEST & ARMS
Dumbbell Squat with Front Raise (Dumbbells) - 3x12 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x15 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 141 lb
Push-ups - 3x15 - R: 60 sec
Incline Dumbbell Press - 3x12 - 123 lb
Dumbbell Overhead Press - 3x15 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x12 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
Dumbbell Squat with Front Raise (Dumbbells) - 3x12 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x15 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 141 lb
Push-ups - 3x15 - R: 60 sec
Incline Dumbbell Press - 3x12 - 123 lb
Dumbbell Overhead Press - 3x15 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x12 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
Good ol'Southern dinner I see. Good job @TPartin
*Salute*
BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x15- 160lb
AB Rollout (AB Wheel) - 3x20 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb
Suspended Row (Strap) - 3x25 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb
Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec
Chin Up (Pullup Bar) - 3x15
Dumbbell Biceps Curl (Dumbbells) - 3x15 - 79 lb - R: 60 sec
Diet
*Monday:*
Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
Snack: Hard-boiled eggs and an apple
Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
Snack: Protein shake and a peach
Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower
Straight-arm Pulldown (Lat Pulldown Bar) - 3x15- 160lb
AB Rollout (AB Wheel) - 3x20 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb
Suspended Row (Strap) - 3x25 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb
Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec
Chin Up (Pullup Bar) - 3x15
Dumbbell Biceps Curl (Dumbbells) - 3x15 - 79 lb - R: 60 sec
Diet
*Monday:*
Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
Snack: Hard-boiled eggs and an apple
Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
Snack: Protein shake and a peach
Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower
Tough routine @TPartin
LEGS
Leg Press - 3x8 - 495 lb
Suspension Squat Jump (Strap) - 3x10 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x15
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 140 lb
Mountain Climber on Sliders (Sliding Discs) - 3x15 - R: 60 sec
Dumbbell Romanian Deadlift - 3x10 - 165 lb
Kick Butts - 3x12 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 150 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x10 (each side) - R: 60 sec
Diet
*Wednesday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
Snack: Greek yogurt, strawberries, and almonds
Lunch: Turkey breast, basmati rice, and mushrooms
Snack: Protein shake and grapes
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
Leg Press - 3x8 - 495 lb
Suspension Squat Jump (Strap) - 3x10 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x15
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 140 lb
Mountain Climber on Sliders (Sliding Discs) - 3x15 - R: 60 sec
Dumbbell Romanian Deadlift - 3x10 - 165 lb
Kick Butts - 3x12 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 150 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x10 (each side) - R: 60 sec
Diet
*Wednesday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
Snack: Greek yogurt, strawberries, and almonds
Lunch: Turkey breast, basmati rice, and mushrooms
Snack: Protein shake and grapes
Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
Job well done @TPartin
SHOULDER, CHEST & ARMS
Dumbbell Squat with Front Raise (Dumbbells) - 3x12 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x15 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 141 lb
Push-ups - 3x15 - R: 60 sec
Incline Dumbbell Press - 3x12 - 123 lb
Dumbbell Overhead Press - 3x15 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x12 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
Dumbbell Squat with Front Raise (Dumbbells) - 3x12 - 141 lb
Cross-Body Cable Raise (Cable Machine) - 3x15 - 125 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 141 lb
Push-ups - 3x15 - R: 60 sec
Incline Dumbbell Press - 3x12 - 123 lb
Dumbbell Overhead Press - 3x15 - 115 lb each - R: 60 sec
Chest Cable Fly - 3x12 - 120 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec
Diet
*Friday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
Snack: Protein shake and watermelon
Dinner: Ground beef with corn, brown rice, green peas, and beans
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