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

Approved Log TPartin Log

LEGS

Leg Press - 3x12

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

Swiss Ball Hip Extension (Swiss Ball) - 3x12

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

Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 37 lb

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

Dumbbell Romanian Deadlift - 3x8-12 - 47 lb
IMG-20240423-WA0026.jpg

IMG-20240423-WA0025.jpg

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 44 lb

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

Diet

*Friday:*

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

Snack: Jerky and mixed nuts with an orange

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
IMG-20240521-WA0000.jpg
 
LEGS

Leg Press - 3x12

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

Swiss Ball Hip Extension (Swiss Ball) - 3x12

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

Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 37 lb

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

Dumbbell Romanian Deadlift - 3x8-12 - 47 lb
View attachment 145501
View attachment 145502
Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 44 lb

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

Diet

*Friday:*

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

Snack: Jerky and mixed nuts with an orange

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
View attachment 145500
nice one
 
SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise - 3x12 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x12 - 85 lb - R: 60 sec

Dumbbell Floor Press - 3x12 - 71 lb

Push-ups - 3x12 - R: 60 sec

Incline Dumbbell Press - 3x12 - 62 lb

Dumbbell Overhead Press - 3x12 - 35 lb - R: 60 sec

Chest Cable Fly - 3x12 - 75 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
IMG-20240708-WA0012.jpg
IMG-20240708-WA0011.jpg
IMG-20240708-WA0006.jpg

Single-Arm Pushdown - 3x12 (each side)

Single-Arm Curl (Dumbbells) - 3x12 (each side) - 29 lb - R: 60 sec

Diet

*Monday:*

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower

Snack: A teaspoon of peanut butter no palm oil on each pear and a sprinkle of cinnamon and a chocolate protein shake
IMG-20240708-WA0009.jpg


Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
 
SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise - 3x12 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x12 - 85 lb - R: 60 sec

Dumbbell Floor Press - 3x12 - 71 lb

Push-ups - 3x12 - R: 60 sec

Incline Dumbbell Press - 3x12 - 62 lb

Dumbbell Overhead Press - 3x12 - 35 lb - R: 60 sec

Chest Cable Fly - 3x12 - 75 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
View attachment 145559View attachment 145560View attachment 145561
Single-Arm Pushdown - 3x12 (each side)

Single-Arm Curl (Dumbbells) - 3x12 (each side) - 29 lb - R: 60 sec

Diet

*Monday:*

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower

Snack: A teaspoon of peanut butter no palm oil on each pear and a sprinkle of cinnamon and a chocolate protein shake
View attachment 145558

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
Great update 👏
 
SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise - 3x12 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x12 - 85 lb - R: 60 sec

Dumbbell Floor Press - 3x12 - 71 lb

Push-ups - 3x12 - R: 60 sec

Incline Dumbbell Press - 3x12 - 62 lb

Dumbbell Overhead Press - 3x12 - 35 lb - R: 60 sec

Chest Cable Fly - 3x12 - 75 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
View attachment 145559View attachment 145560View attachment 145561
Single-Arm Pushdown - 3x12 (each side)

Single-Arm Curl (Dumbbells) - 3x12 (each side) - 29 lb - R: 60 sec

Diet

*Monday:*

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower

Snack: A teaspoon of peanut butter no palm oil on each pear and a sprinkle of cinnamon and a chocolate protein shake
View attachment 145558

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
@TPartin killed it again
 
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