Approved Log TPartin Log

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear

Snack: Low-fat cottage cheese with blueberries

Lunch: Venison burger, white rice, and broccoli

Snack: Protein shake and a banana

Dinner: Salmon, quinoa, and asparagus

 

[Jayne Scott]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear

Snack: Low-fat cottage cheese with blueberries

Lunch: Venison burger, white rice, and broccoli

Snack: Protein shake and a banana

Dinner: Salmon, quinoa, and asparagus
View attachment 146602

Nice update @TPartin

 

[TPartin]

Nice update @TPartin

*Salute*

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15

Dumbbell Biceps Curl (Dumbbells) - 3x15 - 39 lb - R: 60 sec

Diet

*Wednesday:*

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

 

[MUSTANG_18]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15
View attachment 146728View attachment 146729View attachment 146730
Dumbbell Biceps Curl (Dumbbells) - 3x15 - 39 lb - R: 60 sec

Diet

*Wednesday:*

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

push it hard

 

[TPartin]

push it hard

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x15 - 425 lb

Suspension Squat Jump (Strap) - 3x20 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x15

Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec

Diet

*Friday:*
Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla

Snack: Yogurt with granola and a pear

Lunch: Beef, spinach, lettuce, beans

Snack: Protein shake, mixed berries and cottage cheese
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*
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

 

[Jayne Scott]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec
View attachment 146902View attachment 146903
Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
View attachment 146901
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

Keep on grinding @TPartin

 

[TPartin]

Keep on grinding @TPartin

*Salute*