Approved Log TPartin Log

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15

Dumbbell Biceps Curl (Dumbbells) - 3x15 - 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, spinach, lettuce, beans

 

[the_alcatraz]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15

Dumbbell Biceps Curl (Dumbbells) - 3x15 - 39 lb - R: 60 sec

View attachment 147051
View attachment 147052
View attachment 147053

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, spinach, lettuce, beans
View attachment 147054

abs must be tight after that

 

[TPartin]

abs must be tight after that

Yes Sir definitely tight

 

[TPartin]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (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

 

[TPartin]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

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

View attachment 147166
View attachment 147167
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
View attachment 147168

 

[MUSTANG_18]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

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

View attachment 147166
View attachment 147167
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
View attachment 147168

big training day on friday i see the legs working

 

[stevesmi]

great job man I like that meal it looks delicious

 

[TPartin]

big training day on friday i see the legs working

*Salute*

 

[TPartin]

great job man I like that meal it looks delicious

*Salute*

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 60 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 60 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (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