Approved Log TPartin Log

[Jayne Scott]

LEGS

Leg Press - 3x12 - 425 lb

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) - 65 lb
View attachment 145661View attachment 145662View attachment 145663
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Wednesday:*

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 145660

Great update @TPartin

 

[TPartin]

Great update @TPartin

*Salute*

 

[TPartin]

BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 104 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 lb - R: 60 sec

Diet

*Monday:*

Breakfast: Eggs sunny-side up and avocado toast with fresh fruit

Snack: Protein balls with almond butter and an orange

Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots

Snack: Protein shake and strawberries

Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale

 

[MUSTANG_18]

BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 104 lb
View attachment 145877
View attachment 145878View attachment 145879
Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 lb - R: 60 sec

Diet

*Monday:*

Breakfast: Eggs sunny-side up and avocado toast with fresh fruit

Snack: Protein balls with almond butter and an orange
View attachment 145876
Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots

Snack: Protein shake and strawberries

Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale

@TPartin meat balls in the end right?

 

[TPartin]

@TPartin meat balls in the end right?

LoL more or less

 

[TPartin]

LEG

Leg Press - 3x12 - 425 lb

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) - 65 lb

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

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Friday*:

Breakfast: Eggs sunny-side up and avocado toast with fresh fruit

Snack: Protein balls with almond butter and an orange

Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots

Snack: Protein shake and strawberries

Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale

 

[the_alcatraz]

LEG

Leg Press - 3x12 - 425 lb

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) - 65 lb

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

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec
View attachment 146018
View attachment 146019
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Friday*:

Breakfast: Eggs sunny-side up and avocado toast with fresh fruit

Snack: Protein balls with almond butter and an orange

Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots View attachment 146020

Snack: Protein shake and strawberries

Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale

last meal is like chicken cutlet?

 

[TPartin]

last meal is like chicken cutlet?

It's pork

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x8 - 76 lb

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

Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb

Push-ups - 3x8 - R: 60 sec

Incline Dumbbell Press - 3x8 - 62 lb

Dumbbell Overhead Press - 3x8 - 35 lb - R: 60 sec

Chest Cable Fly - 3x8 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x12 (each side) - 74 lb

Single-Arm DB Curl - 3x12 (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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 102 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 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