Approved Log TPartin Log

[the_alcatraz]

BACK & BICEPS


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

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
View attachment 146197
View attachment 146198
View attachment 146199
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
View attachment 146200
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

clean meals man

 

[TPartin]

clean meals man

*Salute*

 

[TPartin]

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

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: 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

 

[MUSTANG_18]

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 146336
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: Chicken sausage with egg, roasted potatoes, and an apple
View attachment 146335
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 last one is sausage right nice

 

[TPartin]

@TPartin last one is sausage right nice

 

[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 each - 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: 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, mixed berries and cottage cheese

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

 

[the_alcatraz]

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 each - R: 60 sec
View attachment 146415
View attachment 146416

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: 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, mixed berries and cottage cheese View attachment 146417

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

shoulders look huge @TPartin

 

[TPartin]

shoulders look huge @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 - 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: 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]

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

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: 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