Approved Log TPartin Log

[TPartin]

great job on this you put in some amazing effort

*Salute*

 

[TPartin]

you are one of the best for motivation

*Salute*

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 86 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 70 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 81 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 72 lb

Dumbbell Overhead Press - 3x20 - 70 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 70 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 84 lb

Single-Arm DB Curl - 3x20 (each side) - 62 lb - R: 60 sec

Diet

*Monday*:
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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 95 lb

AB Rollout (AB Wheel) - 3x20 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 130 lb

Suspended Row (Strap) - 3x20 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 122 lb

Neutral Grip Pullup (Pullup Bar) - 3x20 - R: 60 sec

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 59 lb - R: 60 sec

Diet

*Monday:*
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