Approved Log TPartin Log

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 136 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 120 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 136 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 118 lb

Dumbbell Overhead Press - 3x20 - 110 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 115 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 139 lb

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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 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

 

[MUSTANG_18]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 136 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 120 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 136 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 118 lb

Dumbbell Overhead Press - 3x20 - 110 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 115 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 139 lb

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) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 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

@TPartin your foods look good but we need pics please

 

[Noah Wixx]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 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

Chin ups are excellent i need to do those more.

 

[stevesmi]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 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

@TPartin . Excellent job on this man sirloin. Sounds really good with sweet potato. You won't go wrong.

 

[BodyMonster34]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 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

@TPartin Bro. Excellent job on this. I like the back and bicep training. That's the way to do it.

 

[SteveMobsterG]

Describe this for the members: Suspended Row (Strap)

 

[abolone]

try stay away from tilapia bro!

quick google search on the fish and you'll see how bad it really is!

 

[ceo]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 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

@TPartin Bros you always have some good workouts you put together a much respect for this

 

[ROIDDERS]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 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

@TPartin Diet is looking fantastic. Great job on the chin-ups and great job on the different foods. You're eating.