Approved Log TPartin Log

[TPartin]

you are doing an amazing job

*Salute*

 

[TPartin]

good volume on this training

*Salute*

 

[TPartin]

I like how you mix up the exercises keep it up

*Salute*

 

[TPartin]

we always enjoy your updates

*Salute*

 

[TPartin]

nice training session that's how it's done

*Salute*

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 81 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 65 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 76 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 67 lb

Dumbbell Overhead Press - 3x20 - 65 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 65 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 79 lb

Single-Arm DB Curl - 3x20 (each side) - 57 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: Beef, spinach, lettuce, beans

Snack: Protein shake, mixed berries and cottage cheese

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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 90 lb

AB Rollout (AB Wheel) - 3x20 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 125 lb

Suspended Row (Strap) - 3x20 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 117 lb

Neutral Grip Pullup (Pullup Bar) - 3x20 - R: 60 sec

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 54 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