Approved Log TPartin Log

[TPartin]

Your back and biceps are looking tremendous. That's the way to do it. Keep pushing.

*Salute*

 

[TPartin]

Chin-ups for 20 reps is amazing in three sets.
That shows you have some strong back.

*Salute*

 

[TPartin]

Glad to see you pushing on a Friday,

hard-boiled eggs, an apple are a great snack.

*Salute*

 

[TPartin]

The diet from Friday was amazing. Do you have good peaches. Where you live? I can't find good quality ones.

The peaches seem good enough

 

[TPartin]

LEGS

Leg Press - 3x15- 480 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) - 3x15 (each side) - 125 lb

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

Dumbbell Romanian Deadlift - 3x15 - 150 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 135 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) - 3x20 - 126 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 110 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 126 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 108 lb

Dumbbell Overhead Press - 3x20 - 100 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 105 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 129 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