Approved Log TPartin Log

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 110 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 145 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 137 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: 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 - 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: 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]

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: 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 - 110 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 145 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 137 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: 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 - 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: 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 - 101 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 85 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 96 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 87 lb

Dumbbell Overhead Press - 3x20 - 80 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 80 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 94 lb

Single-Arm DB Curl - 3x20 (each side) - 67 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

 

[ceo]

Bros, apologies, for me not keeping up with your log lately.
I just logged in today and wow, you are doing amazing.

 

[ROIDDERS]

Great job on your leg day.
You can always tell the guys that trained serious, and the guys who are just weakened Warriors,

 

[chesty]

Thank you for including the pictures.
I like the crisscross on those pulley machines.

 

[Ulter]

Your workouts look really fun.
Good upper body days and good leg days as well.

 

[e2]

I'm gonna have to try me one of those Swiss balls.
I think my gym has one, I'm gonna give it a shot.

 

[2Thick]

Great job on the chest cable, fly and push-ups.
Building a strong chest is very important.

 

[wootoom]

Diet looks to be on point.
You're getting some really good steak and you're getting good eggs. I like it.

 

[Vadim Fedorov]

You don't see too many people getting in berries.
And a peach as well. Wow, that's good. Antioxidants and fruit and lots of fiber.

 

[TPartin]

Bros, apologies, for me not keeping up with your log lately.
I just logged in today and wow, you are doing amazing.

*Salute* no problems

 

[TPartin]

You don't see too many people getting in berries.
And a peach as well. Wow, that's good. Antioxidants and fruit and lots of fiber.

LoL we live, we learn

 

[TPartin]

Diet looks to be on point.
You're getting some really good steak and you're getting good eggs. I like it.

*Salute*

 

[TPartin]

Your workouts look really fun.
Good upper body days and good leg days as well.

*Salute*

 

[TPartin]

Great job on your leg day.
You can always tell the guys that trained serious, and the guys who are just weakened Warriors,

*Salute*

 

[TPartin]

Thank you for including the pictures.
I like the crisscross on those pulley machines.

*Salute*

 

[TPartin]

I'm gonna have to try me one of those Swiss balls.
I think my gym has one, I'm gonna give it a shot.

*Salute*

 

[TPartin]

Great job on the chest cable, fly and push-ups.
Building a strong chest is very important.

*Salute*

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 115 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 150 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 142 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 64 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]

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: 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 - 101 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 85 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 96 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 87 lb

Dumbbell Overhead Press - 3x20 - 80 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 80 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 94 lb

Single-Arm DB Curl - 3x20 (each side) - 67 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]

LEGS

Leg Press - 3x15 - 460 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) - 3x15 (each side) - 105 lb

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

Dumbbell Romanian Deadlift - 3x15 - 130 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 115 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

 

[Austin316]

Awesome job on these workouts all week.
One of the things I like is that you do body weight exercises

 

[sambee38]

Thanks for posting up the pictures of some of these different exercises you're doing.

Pretty cool stuff. I like how you use those bands and you use the equipment to your advantage.

 

[BookerTNY]

Pretty good job on those snacks.
Mixing up some strawberries and nuts is a good idea.

 

[Arabian]

Seems like you're getting some good fiber in your diet.

And good fats too from that mackerel are really good for you.

 

[Zyglamail]

Nice leg routine, man.
Can you include how long your workouts are taking?

 

[Shrine]

Keep up the good work dumbbell Romanian deadlifts look really fun.

One of the things I like is the Swiss ball lead curl as well. Very cool stuff.

 

[caligirl85]

the bosu ball and Showing a picture of it is very helpful.
I rarely see anyone using those.

 

[zedhed]

Nice leg routine for sure. I bet you were sore after that one.

 

[TPartin]

I'll be spending time with family for the holidays. So this will be my last post till the new year. Till then, I wish everyone happy holidays.

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 106 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 90 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 101 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 92 lb

Dumbbell Overhead Press - 3x20 - 85 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 85 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 99 lb

Single-Arm DB Curl - 3x20 (each side) - 72 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]

Nice leg routine, man.
Can you include how long your workouts are taking?

*Salute* yeah, that can be included. Typically, I spend about 3-4 hours a day generally

 

[TPartin]

the bosu ball and Showing a picture of it is very helpful.
I rarely see anyone using those.

*Salute* yeah, I get that a lot LoL. I'm old school though

 

[TPartin]

Keep up the good work dumbbell Romanian deadlifts look really fun.

One of the things I like is the Swiss ball lead curl as well. Very cool stuff.

*Salute*

 

[TPartin]

Awesome job on these workouts all week.
One of the things I like is that you do body weight exercises

*Salute* yeah, bodyweight exercises are my thing now LoL

 

[TPartin]

Seems like you're getting some good fiber in your diet.

And good fats too from that mackerel are really good for you.

*Salute* yeah, trying to get my macros right

 

[TPartin]

Pretty good job on those snacks.
Mixing up some strawberries and nuts is a good idea.

*Salute* thanks

 

[TPartin]

Thanks for posting up the pictures of some of these different exercises you're doing.

Pretty cool stuff. I like how you use those bands and you use the equipment to your advantage.

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x20 - 460 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) - 105 lb

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

Dumbbell Romanian Deadlift - 3x20 - 130 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 115 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - 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

 

[wootoom]

A very nice leg day. I like how you started out with the leg n then did some jump squats.

 

[Vadim Fedorov]

Thank you for posting this wonderful workout.

It's very fun.

 

[2Thick]

I like the Romanian deadlifts and I like the unstable Single-led calf raises. Really builds up some nice core strength.

 

[e2]

Not a bad breakfast, that all you won't be roasted potatoes and eggs.

And then you added in the fiber with the apple. Good job.

 

[Ulter]

Almonds are some of my favorites. But make sure you cycle your nuts, so you don't build up any allergies.

 

[chesty]

Mackerel is a great fish for bodybuilders because it's full of good fats and protein.

It's one of my favorites as well.

 

[ROIDDERS]

Nice job Doing the salad. And I like the asparagus, the only thing I don't like about asparagus is it makes my pee smell

 

[ceo]

bros good workout! Lots of cool exercises there with the leg day. I had to Google a couple of those.

 

[TPartin]

A very nice leg day. I like how you started out with the leg n then did some jump squats.

*Salute*

 

[TPartin]

bros good workout! Lots of cool exercises there with the leg day. I had to Google a couple of those.

*Salute*

 

[TPartin]

Nice job Doing the salad. And I like the asparagus, the only thing I don't like about asparagus is it makes my pee smell

*Salute*

 

[TPartin]

Mackerel is a great fish for bodybuilders because it's full of good fats and protein.

It's one of my favorites as well.

*Salute* yeah, mackerel is just great

 

[TPartin]

Almonds are some of my favorites. But make sure you cycle your nuts, so you don't build up any allergies.

*Salute* thanks for the tips

 

[TPartin]

Thank you for posting this wonderful workout.

It's very fun.

*Salute*

 

[TPartin]

Not a bad breakfast, that all you won't be roasted potatoes and eggs.

And then you added in the fiber with the apple. Good job.

*Salute*

 

[TPartin]

I like the Romanian deadlifts and I like the unstable Single-led calf raises. Really builds up some nice core strength.

*Salute*

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 106 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 90 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 96 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 93 lb

Dumbbell Overhead Press - 3x20 - 85 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 85 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 99 lb

Single-Arm DB Curl - 3x20 (each side) - 72 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

 

[Jayne Scott]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 106 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 90 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 96 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 93 lb

Dumbbell Overhead Press - 3x20 - 85 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 85 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 99 lb

Single-Arm DB Curl - 3x20 (each side) - 72 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

Nice start to 2025 @TPartin

 

[TPartin]

LEGS

Leg Press - 3x20 - 460 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) - 105 lb

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

Dumbbell Romanian Deadlift - 3x20 - 130 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 115 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: 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

 

[Oshhello]

LEGS

Leg Press - 3x20 - 460 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) - 105 lb

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

Dumbbell Romanian Deadlift - 3x20 - 130 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 115 lb

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

View attachment 150104
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

Good one

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 106 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 90 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 96 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 93 lb

Dumbbell Overhead Press - 3x20 - 85 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 85 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 99 lb

Single-Arm DB Curl - 3x20 (each side) - 72 lb - 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

 

[TPartin]

LEGS

Leg Press - 3x20 - 460 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) - 105 lb

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

Dumbbell Romanian Deadlift - 3x20 - 130 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 115 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - 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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 106 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 90 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 96 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 93 lb

Dumbbell Overhead Press - 3x20 - 85 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 85 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 99 lb

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 - 120lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 150 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 142 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 64 lb - 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]

LEGS

Leg Press - 3x15 - 465 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) - 3x15 (each side) - 110 lb

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

Dumbbell Romanian Deadlift - 3x15 - 135 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 120 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - 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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 111 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 95 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 111 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 93 lb

Dumbbell Overhead Press - 3x20 - 85 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 90 lb

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

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 114 lb


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]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 125lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 155 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 147 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 64 lb - 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]

LEGS

Leg Press - 3x20 - 465 lb

Suspension Squat Jump (Strap) - 3x25 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x25

Swiss Ball Leg Curl (Swiss Ball) - 3x25 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 110 lb

Mountain Climber on Sliders (Sliding Discs) - 3x25 - R: 60 sec

Dumbbell Romanian Deadlift - 3x20 - 135 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 120 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x25 (each side) - 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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 111 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 95 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 111 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 93 lb

Dumbbell Overhead Press - 3x20 - 85 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 90 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 114 lb

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]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 130lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 160 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 152 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 69 lb - 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]

Salute to you as well. We love seeing your updates, keep it up.

 

[sambee38]

Very nice day on the legs.

I'm jealous. How many exercises you did

 

[BookerTNY]

Excellent workouts during the week. You won't be in a nice back workout.

 

[Arabian]

The chin-ups look really impressive.

You did 60 of them. I haven't seen Anyone do such a thing

 

[Zyglamail]

Great job on these updates, man. You're really pushing it hard.

You keep this up, there's no telling how far you'll get

 

[Shrine]

Don't forget some meal pictures, as well. I like the different foods.

 

[caligirl85]

The fish with the lime juice, sounds really good.

I wonder if it tastes better with the lime over the lemon.

 

[zedhed]

Ground beef with corn actually. Sounds pretty nice. I'm gonna have to steal that recipe.

 

[TPartin]

Ground beef with corn actually. Sounds pretty nice. I'm gonna have to steal that recipe.

*Salute*

 

[TPartin]

Salute to you as well. We love seeing your updates, keep it up.

 

[TPartin]

The fish with the lime juice, sounds really good.

I wonder if it tastes better with the lime over the lemon.

I've always preferred lime over lemon, but I can't say why tbh, just my preference

 

[TPartin]

Don't forget some meal pictures, as well. I like the different foods.

*Salute*

 

[TPartin]

Great job on these updates, man. You're really pushing it hard.

You keep this up, there's no telling how far you'll get

*Salute*

 

[TPartin]

The chin-ups look really impressive.

You did 60 of them. I haven't seen Anyone do such a thing

*Salute*pushing it tbh

 

[TPartin]

Very nice day on the legs.

I'm jealous. How many exercises you did

*Salute*

 

[TPartin]

Excellent workouts during the week. You won't be in a nice back workout.

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x20 - 465 lb

Suspension Squat Jump (Strap) - 3x25 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x25

Swiss Ball Leg Curl (Swiss Ball) - 3x25 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 110 lb

Mountain Climber on Sliders (Sliding Discs) - 3x25 - R: 60 sec

Dumbbell Romanian Deadlift - 3x20 - 135 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 120 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x25 (each side) - 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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 116 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 100 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 116 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x15 - 98 lb

Dumbbell Overhead Press - 3x15 - 90 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 95 lb

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

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 119 lb

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]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 130lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 160 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 152 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 69 lb - 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

 

[TPartin]

LEGS

Leg Press - 3x20 - 465 lb

Suspension Squat Jump (Strap) - 3x25 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x25

Swiss Ball Leg Curl (Swiss Ball) - 3x25 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 110 lb

Mountain Climber on Sliders (Sliding Discs) - 3x25 - R: 60 sec

Dumbbell Romanian Deadlift - 3x20 - 135 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 120 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x25 (each side) - 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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 116 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 100 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 116 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x15 - 98 lb

Dumbbell Overhead Press - 3x15 - 90 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 95 lb

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

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 119 lb

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]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 135lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 165 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 157 lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 69 lb - 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

 

[TPartin]

LEGS

Leg Press - 3x20 - 470 lb

Suspension Squat Jump (Strap) - 3x25 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x25

Swiss Ball Leg Curl (Swiss Ball) - 3x25 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 115 lb

Mountain Climber on Sliders (Sliding Discs) - 3x25 - R: 60 sec

Dumbbell Romanian Deadlift - 3x20 - 140 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 125 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x25 (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]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 116 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 100 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 116 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 98 lb

Dumbbell Overhead Press - 3x20 - 90 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 95 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 119 lb

Diet

*Wednesay:*
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 - 470 lb

Suspension Squat Jump (Strap) - 3x25 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x25

Swiss Ball Leg Curl (Swiss Ball) - 3x25 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 115 lb

Mountain Climber on Sliders (Sliding Discs) - 3x25 - R: 60 sec

Dumbbell Romanian Deadlift - 3x20 - 140 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 125 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x25 (each side) - 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

 

[ceo]

Bros, you are a beast. Keep up the good work.

 

[ROIDDERS]

Really enjoy seeing the pictures of you using the medicine ball to your advantage.

Lots of ways to use them.