Approved Log TPartin Log

[TPartin]

you won't go wrong with high quality training like this

*Salute*

 

[TPartin]

I love to see your success keep it up

*Salute*

 

[TPartin]

nice job on this you keep getting stronger and stronger

*Salute*

 

[TPartin]

you are definitely my hero keep it up

*Salute*

 

[TPartin]

here the way it should be done good consistency

*Salute*

 

[TPartin]

thank you for this update you're pushing some big-time weight

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x20 - 440 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 80 lb

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

Dumbbell Romanian Deadlift - 3x20 - 105 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 90 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: 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]

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: 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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 85 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 120 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 112 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 49 lb - R: 60 sec

Diet

*Wednesday*:
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

 

[ceo]

Bros nice job on this training keep it up

 

[ROIDDERS]

I love that you keep your exercise is smart

 

[chesty]

excellent work on the diet as well

 

[Ulter]

love to see your log updates keep it up

 

[e2]

beautiful work once again

 

[2Thick]

keep the updates coming we look forward to it

 

[Vadim Fedorov]

volume looks incredible and you're putting on some good weight

 

[wootoom]

leg day is definitely my favorite

 

[TPartin]

Bros nice job on this training keep it up

*Salute*

 

[TPartin]

volume looks incredible and you're putting on some good weight

*Salute*

 

[TPartin]

leg day is definitely my favorite

It's very important

 

[TPartin]

I love that you keep your exercise is smart

*Salute*

 

[TPartin]

excellent work on the diet as well

*Salute*

 

[TPartin]

love to see your log updates keep it up

*Salute*

 

[TPartin]

keep the updates coming we look forward to it

*Salute*

 

[TPartin]

beautiful work once again

Thanks

 

[TPartin]

LEGS

Leg Press - 3x20 - 445 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 85 lb

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

Dumbbell Romanian Deadlift - 3x20 - 110 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 95 lb

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

Diet

*Friday:*
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]

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: Chicken sausage with egg, roasted potatoes, and an apple

 

[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: 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]

LEGS

Leg Press - 3x20 - 445 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 85 lb

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

Dumbbell Romanian Deadlift - 3x20 - 110 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 95 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 tomatoes


Snack: Protein shake and grapes

Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette

 

[zedhed]

heck of a job on this training keep it up

 

[caligirl85]

you are doing an amazing job

 

[Shrine]

good volume on this training

 

[Zyglamail]

I like how you mix up the exercises keep it up

 

[Arabian]

we always enjoy your updates

 

[BookerTNY]

nice training session that's how it's done

 

[sambee38]

I love the little tips and tricks that you include as well

 

[Austin316]

we love you it's always great to hear an update

 

[TPartin]

heck of a job on this training keep it up

*Salute*

 

[TPartin]

I love the little tips and tricks that you include as well

*Salute*

 

[TPartin]

we love you it's always great to hear an update

*Salute*

 

[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

 

[TPartin]

LEGS

Leg Press - 3x15 - 450 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 90 lb

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

Dumbbell Romanian Deadlift - 3x20 - 115 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 100 lb

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

Diet

*Friday:*

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

 

[zedhed]

great job on this update

 

[caligirl85]

this is one of my favorite logs very inspirational

 

[Shrine]

great week of training as always

 

[Zyglamail]

you are one of the best for motivation

 

[Arabian]

great job on this you put in some amazing effort

 

[BookerTNY]

thank you for sharing this training and this diet

 

[sambee38]

you're showing how it's done every time you step into the gym

 

[Austin316]

another inspirational update thank you

 

[TPartin]

great week of training as always

Really tough week TBH, but *salute*

 

[TPartin]

another inspirational update thank you

*Salute*

 

[TPartin]

you're showing how it's done every time you step into the gym

*Salute*

 

[TPartin]

thank you for sharing this training and this diet

*Salute*

 

[TPartin]

great job on this you put in some amazing effort

*Salute*

 

[TPartin]

you are one of the best for motivation

*Salute*

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 86 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 70 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 81 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 72 lb

Dumbbell Overhead Press - 3x20 - 70 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 70 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 84 lb

Single-Arm DB Curl - 3x20 (each side) - 62 lb - R: 60 sec

Diet

*Monday*:
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]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 95 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 130 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 122 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 59 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]

LEGS

Leg Press - 3x15 - 450 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 90 lb

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

Dumbbell Romanian Deadlift - 3x20 - 115 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 100 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: 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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 86 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 70 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 81 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 72 lb

Dumbbell Overhead Press - 3x20 - 70 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 70 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 84 lb

Single-Arm DB Curl - 3x20 (each side) - 62 lb - R: 60 sec

Diet

*Monday:*

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

 

[wootoom]

I've always wondered what those Contraptions are for in the gym you're showing me what I can use them for

 

[Vadim Fedorov]

yeah those Balance balls are pretty cool

 

[2Thick]

that's a cool little meal it looks like green beans almost

 

[e2]

what kind of sauce is that red sauce made of

 

[Ulter]

wow what a meal mackerel and asparagus and salad

 

[chesty]

you are eating and training Like A Champion

 

[ROIDDERS]

those seated pull Downs look pretty cool

 

[ceo]

Bros were proud of you I like how you post up your training picture and the style looks amazing

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 100 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 135 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 127 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 59 lb - R: 60 sec

Diet

*Wednesday*:
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]

Bros were proud of you I like how you post up your training picture and the style looks amazing

*Salute*

 

[TPartin]

those seated pull Downs look pretty cool

I have to put my back into it though

 

[TPartin]

you are eating and training Like A Champion

*Salute*

 

[TPartin]

wow what a meal mackerel and asparagus and salad

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x20 - 450 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 95 lb

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

Dumbbell Romanian Deadlift - 3x20 - 120 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 105 lb

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


Diet

*Friday:*
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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 91 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 75 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 86 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 77 lb

Dumbbell Overhead Press - 3x20 - 75 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 75 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 89 lb

Single-Arm DB Curl - 3x20 (each side) - 62 lb - R: 60 sec

Diet

*Monday:*
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]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 105 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 140 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 132 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 59 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

 

[TPartin]

LEGS

Leg Press - 3x20 - 455 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 100 lb

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

Dumbbell Romanian Deadlift - 3x20 - 125 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 110 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

 

[Austin316]

thanks for taking the time to post these pictures
it's very inspirational

 

[sambee38]

nice job on the back training
seated rows are the bread and butter

 

[BookerTNY]

gotta build a strong back
that's what separates people in the gym

 

[Arabian]

very nice leg training routine
dumbbell Romanian deadlift that's very creative

 

[Zyglamail]

I like your diet that you put together
the stir fry with shrimp sounds really good

 

[Shrine]

nice job showing some of these cool exercises you're doing
I like the bouncy thing that you're using

 

[caligirl85]

nice work out hitting your chest and arms
that bosu ball is amazing

 

[zedhed]

gonna have to try those pushups
looks really fun and good for core

 

[TPartin]

thanks for taking the time to post these pictures
it's very inspirational

*Salute*

 

[TPartin]

gonna have to try those pushups
looks really fun and good for core

 

[TPartin]

gonna have to try those pushups
looks really fun and good for core

 

[TPartin]

nice job showing some of these cool exercises you're doing
I like the bouncy thing that you're using

*Salute*

 

[TPartin]

nice job on the back training
seated rows are the bread and butter

*Salute*

 

[TPartin]

I like your diet that you put together
the stir fry with shrimp sounds really good

*Salute*

 

[TPartin]

gotta build a strong back
that's what separates people in the gym

So true, thanks for the tip bro

 

[TPartin]

very nice leg training routine
dumbbell Romanian deadlift that's very creative

*Salute*

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 96 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 80 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 91 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 82 lb

Dumbbell Overhead Press - 3x20 - 75 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 75 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 89 lb

Single-Arm DB Curl - 3x20 (each side) - 62 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