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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log TPartin Log

BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x8 - 80 lb

AB Rollout (AB Wheel) - 3x8 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x8 - 109 lb

Suspended Row (Strap) - 3x8 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8 - 109 lb

Neutral Grip Pullup (Pullup Bar) - 3x8 - R: 60 sec

Chin Up (Pullup Bar) - 3x8

Dumbbell Biceps Curl (Dumbbells) - 3x8 - 37 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
IMG-20240512-WA0011.jpg

IMG-20240512-WA0010.jpg
 
BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x8 - 80 lb

AB Rollout (AB Wheel) - 3x8 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x8 - 109 lb

Suspended Row (Strap) - 3x8 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8 - 109 lb

Neutral Grip Pullup (Pullup Bar) - 3x8 - R: 60 sec

Chin Up (Pullup Bar) - 3x8

Dumbbell Biceps Curl (Dumbbells) - 3x8 - 37 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
View attachment 144627
View attachment 144628
@TPartin Good updates man....nice workout pics........
 
LEGS


Leg Press - 3x8 - 410 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x8

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

Reverse Walking Lunge (Dumbbells) - 3x8 (each side) - 54 lb

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8 - 54 lb each

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x8 (each side) - 54 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (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
IMG-20240618-WA0012.jpg

IMG-20240618-WA0011.jpg
 
SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise - 3x8 - 44 lb

Cross-Body Cable Raise (Cable Machine) - 3x8 - 55 lb - R: 60 sec

Dumbbell Floor Press - 3x8 - 44 lb

Push-ups - 3x8 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8 - 44 lb

Dumbbell Overhead Press - 3x8 - 33 lb - R: 60 sec

Chest Cable Fly - 3x8 - 44 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec

Single-Arm Pushdown - 3x8 (each side)

Single-Arm Curl (Dumbbells) - 3x8 (each side) - 33 lb - 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: Chicken breast, baked potato, sour cream, and broccoli

Snack: Protein shake and mixed berries

Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
 
LEGS


Leg Press - 3x8 - 410 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x8

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

Reverse Walking Lunge (Dumbbells) - 3x8 (each side) - 54 lb

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8 - 54 lb each

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x8 (each side) - 54 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (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
View attachment 144767
View attachment 144768
SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise - 3x8 - 44 lb

Cross-Body Cable Raise (Cable Machine) - 3x8 - 55 lb - R: 60 sec

Dumbbell Floor Press - 3x8 - 44 lb

Push-ups - 3x8 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8 - 44 lb

Dumbbell Overhead Press - 3x8 - 33 lb - R: 60 sec

Chest Cable Fly - 3x8 - 44 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec

Single-Arm Pushdown - 3x8 (each side)

Single-Arm Curl (Dumbbells) - 3x8 (each side) - 33 lb - 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: Chicken breast, baked potato, sour cream, and broccoli

Snack: Protein shake and mixed berries

Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
@TPartin perfect day but the lifting i want to see you go up in reps and weight imo
 
BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 50 lb

AB Rollout (AB Wheel) - 3x12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 99 lb

Suspended Row (Strap) - 3x12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 99 lb

Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 37 lb - R: 60 sec
IMG-20240623-WA0026.jpg

IMG-20240623-WA0025.jpg

Diet

*Monday:*

Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats

Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
IMG-20240623-WA0027.jpg


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) - 3x12 - 50 lb

AB Rollout (AB Wheel) - 3x12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 99 lb

Suspended Row (Strap) - 3x12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 99 lb

Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 37 lb - R: 60 sec
View attachment 145046
View attachment 145047
Diet

*Monday:*

Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats

Snack: Chicken jerky, mixed nuts, swiss cheese, orange, strawberries, blueberries
View attachment 145045

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
arms are growing nicely
and i like that fruit nuts meal
 
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