Approved Log TPartin Log

[TPartin]

Workout Summary:

Main Feature - Super Setting with 2 exercises done back-to-back before resting. This doubles as my cardio as well. My workout includes explosive exercises to build speed, agility and muscle mass.

Training days: 3 (Monday, Wednesday, Friday)

DAY 1: BACK & BICEPS

DAY 2: LEGS

DAY 3: SHOULDER, CHEST & ARMS


DAY 1 (APRIL 29, 2024): BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8-12 - 40 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8-12 - 89 lb

Suspended Row (Strap) - 3x8-12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8-12 - 89 lb

Neutral Grip Pullup (Pullup Bar) - 3x8-12 - R: 60 sec

Chin Up (Pullup Bar) - 3x8-12

Dumbbell Biceps Curl (Dumbbells) - 3x8-12 - 27 lb - R: 60 sec

DIET

**Monday:**

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear

Snack: Omelette with low-fat cottage cheese and blueberries

Lunch: Venison burger, white rice, and broccoli

Snack: Protein shake and a banana

Dinner: Salmon, quinoa, and asparagus

 

[stevesmi]

looking good excellent updates

 

[MUSTANG_18]

looking good excellent updates

Workout Summary:

Main Feature - Super Setting with 2 exercises done back-to-back before resting. This doubles as my cardio as well. My workout includes explosive exercises to build speed, agility and muscle mass.

Training days: 3 (Monday, Wednesday, Friday)

DAY 1: BACK & BICEPS

DAY 2: LEGS

DAY 3: SHOULDER, CHEST & ARMS


DAY 1 (APRIL 29, 2024): BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8-12 - 40 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8-12 - 89 lb

Suspended Row (Strap) - 3x8-12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8-12 - 89 lb

Neutral Grip Pullup (Pullup Bar) - 3x8-12 - R: 60 sec

Chin Up (Pullup Bar) - 3x8-12
View attachment 143369
View attachment 143370
View attachment 143371
Dumbbell Biceps Curl (Dumbbells) - 3x8-12 - 27 lb - R: 60 sec

DIET

**Monday:**

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear

Snack: Omelette with low-fat cottage cheese and blueberries
View attachment 143368
Lunch: Venison burger, white rice, and broccoli

Snack: Protein shake and a banana

Dinner: Salmon, quinoa, and asparagus

@TPartin clean meals man i love this
going to be killer log

 

[Jayne Scott]

Workout Summary:

Main Feature - Super Setting with 2 exercises done back-to-back before resting. This doubles as my cardio as well. My workout includes explosive exercises to build speed, agility and muscle mass.

Training days: 3 (Monday, Wednesday, Friday)

DAY 1: BACK & BICEPS

DAY 2: LEGS

DAY 3: SHOULDER, CHEST & ARMS


DAY 1 (APRIL 29, 2024): BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8-12 - 40 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8-12 - 89 lb

Suspended Row (Strap) - 3x8-12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8-12 - 89 lb

Neutral Grip Pullup (Pullup Bar) - 3x8-12 - R: 60 sec

Chin Up (Pullup Bar) - 3x8-12
View attachment 143369
View attachment 143370
View attachment 143371
Dumbbell Biceps Curl (Dumbbells) - 3x8-12 - 27 lb - R: 60 sec

DIET

**Monday:**

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear

Snack: Omelette with low-fat cottage cheese and blueberries
View attachment 143368
Lunch: Venison burger, white rice, and broccoli

Snack: Protein shake and a banana

Dinner: Salmon, quinoa, and asparagus

Welcome to EF @TPartin, great start, keep 'em coming

 

[SteveMobsterG]

Post a pic of the 'from knees'on LPD

 

[25homes]

Love it bro. Stay with it and your will do great. We all support you

 

[e2]

Good update pull-ups are always good to do
strengthens your back

 

[2Thick]

pull-ups all so good with your arms
you can build some big arms doing pull-ups

 

[Vadim Fedorov]

nice back and biceps session looks really fun
can't wait to see what you do for your legs

 

[wootoom]

leg day can really separate the boys from the men
I'm looking forward to seeing that

 

[JasonPriest]

super setting is definitely good cardio
you definitely build up some good workout doing it

 

[BodyMonster34]

bro looking good so far
the chin UPS are good you should add some weight

 

[Quadsweep]

much respect for getting this started
this will be an Epic log

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros pull-ups look fantastic
keep grinding on those that's a good way to improve your back

 

[ROIDDERS]

nice to see that you're posting pictures of your training
that goes a long way

 

[chesty]

looking forward to your leg day
make sure you update us

 

[Ulter]

any food pictures to share
we would love to see more about your meals

 

[TPartin]

@TPartin clean meals man i love this
going to be killer log

Thanks G-man

 

[TPartin]

Welcome to EF @TPartin, great start, keep 'em coming

*Salute*

 

[TPartin]

any food pictures to share
we would love to see more about your meals

I'll try to drop some good man

 

[TPartin]

looking forward to your leg day
make sure you update us

Will do friend

 

[TPartin]

leg day can really separate the boys from the men
I'm looking forward to seeing that

Leg day's a killer, I'll be dropping it today

 

[TPartin]

nice back and biceps session looks really fun
can't wait to see what you do for your legs

*Salute*

 

[TPartin]

pull-ups all so good with your arms
you can build some big arms doing pull-ups

 

[TPartin]

Good update pull-ups are always good to do
strengthens your back

*Salute*

 

[TPartin]

Love it bro. Stay with it and your will do great. We all support you

Thank you good man

 

[TPartin]

Post a pic of the 'from knees'on LPD

*Salute*

 

[TPartin]

nice to see that you're posting pictures of your training
that goes a long way

*Salute*

 

[TPartin]

Bros pull-ups look fantastic
keep grinding on those that's a good way to improve your back

*Salute*

 

[TPartin]

much respect for getting this started
this will be an Epic log

*Salute*

 

[TPartin]

bro looking good so far
the chin UPS are good you should add some weight

Thanks G-man

 

[TPartin]

super setting is definitely good cardio
you definitely build up some good workout doing it

*Salute*

 

[TPartin]

DAY 2 (MAY 1, 2024): LEGS

Leg Press - 3x8-12

Suspension Squat Jump - 3x20 - R: 60 sec
Swiss Ball Hip Extension - 3x8-12

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

Reverse Walking Lunge - 3x8-12 (each side) - 21 lb

Mountain Climber on Sliders - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x8-12

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise - 3x8-12 (each side) - 27 lb

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

Diet

**Wednesday:**

Breakfast: Protein pancakes with light syrup, peanut butter, and blueberries

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

 

[Jayne Scott]

DAY 2 (MAY 1, 2024): LEGS

Leg Press - 3x8-12

Suspension Squat Jump - 3x20 - R: 60 sec
Swiss Ball Hip Extension - 3x8-12

Swiss Ball Leg Curl - 3x20 - R: 60 sec
View attachment 143413View attachment 143414View attachment 143415View attachment 143416View attachment 143418
Reverse Walking Lunge - 3x8-12 (each side) - 21 lb

Mountain Climber on Sliders - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x8-12

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise - 3x8-12 (each side) - 27 lb

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

Diet

**Wednesday:**

Breakfast: Protein pancakes with light syrup, peanut butter, and blueberries
View attachment 143412

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

Keep 'em coming @TPartin, great job

 

[ballin2504]

Workout Summary:

Main Feature - Super Setting with 2 exercises done back-to-back before resting. This doubles as my cardio as well. My workout includes explosive exercises to build speed, agility and muscle mass.

Training days: 3 (Monday, Wednesday, Friday)

DAY 1: BACK & BICEPS

DAY 2: LEGS

DAY 3: SHOULDER, CHEST & ARMS


DAY 1 (APRIL 29, 2024): BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8-12 - 40 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8-12 - 89 lb

Suspended Row (Strap) - 3x8-12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8-12 - 89 lb

Neutral Grip Pullup (Pullup Bar) - 3x8-12 - R: 60 sec

Chin Up (Pullup Bar) - 3x8-12
View attachment 143369
View attachment 143370
View attachment 143371
Dumbbell Biceps Curl (Dumbbells) - 3x8-12 - 27 lb - R: 60 sec

DIET

**Monday:**

Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear

Snack: Omelette with low-fat cottage cheese and blueberries
View attachment 143368
Lunch: Venison burger, white rice, and broccoli

Snack: Protein shake and a banana

Dinner: Salmon, quinoa, and asparagus

That snack looks good other than the cottage cheese. Lol

 

[the_alcatraz]

DAY 2 (MAY 1, 2024): LEGS

Leg Press - 3x8-12

Suspension Squat Jump - 3x20 - R: 60 sec
Swiss Ball Hip Extension - 3x8-12

Swiss Ball Leg Curl - 3x20 - R: 60 sec
View attachment 143413View attachment 143414View attachment 143415View attachment 143416View attachment 143418
Reverse Walking Lunge - 3x8-12 (each side) - 21 lb

Mountain Climber on Sliders - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x8-12

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise - 3x8-12 (each side) - 27 lb

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

Diet

**Wednesday:**

Breakfast: Protein pancakes with light syrup, peanut butter, and blueberries
View attachment 143412

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 this is next level do it up

 

[TPartin]

Keep 'em coming @TPartin, great job

Thank you

 

[TPartin]

@TPartin this is next level do it up

Thanks G-man

 

[TPartin]

That snack looks good other than the cottage cheese. Lol

I hear and feel you G-man, thanks

 

[TPartin]

DAY 3 (MAY 3, 2024): SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise - 3x8-12 - 27 lb

Cross-Body Cable Raise - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press - 3x8-12 - 41 lb

Dumbbell Overhead Press - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly - 3x8-12 - 16 lb

Bosu Plyo Push-ups - 3x8-12 - R: 60 sec

Single-Arm Pushdown - 3x8-12 (each side)

Single-Arm Curl - 3x8-12 (each side) - 15 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

 

[Jayne Scott]

DAY 3 (MAY 3, 2024): SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise - 3x8-12 - 27 lb

Cross-Body Cable Raise - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press - 3x8-12 - 41 lb

Dumbbell Overhead Press - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly - 3x8-12 - 16 lb

Bosu Plyo Push-ups - 3x8-12 - R: 60 sec

Single-Arm Pushdown - 3x8-12 (each side)

Single-Arm Curl - 3x8-12 (each side) - 15 lb - R: 60 sec
View attachment 143442View attachment 143443View attachment 143444View attachment 143445
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 143446

Nice job @TPartin

 

[MasonicBodybuilder]

Great start to this one. Solid training sessions and food looks great.

 

[Tiger Salman Khan]

Good start....keep us updated........

 

[TPartin]

Nice job @TPartin

*Salute*

 

[TPartin]

Good start....keep us updated........

*Salute*

 

[TPartin]

Great start to this one. Solid training sessions and food looks great.

*Salute*

 

[TPartin]

DAY 4 (MAY 6, 2024): BACK & BICEPS

Straight-arm Pulldown - 3x8-12 - 40 lb

AB Rollout - 3x8-12 - R: 60 sec

Seated Cable Row - 3x8-12 - 89 lb

Suspended Row - 3x8-12 - R: 60 sec

Lat Pulldown from Knees - 3x8-12 - 89 lb
Neutral Grip Pullup - 3x8-12 - R: 60 sec
Chin Up - 3x8-12

Dumbbell Biceps Curl - 3x8-12 - 27 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 and mixed berries
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots

 

[Jayne Scott]

DAY 4 (MAY 6, 2024): BACK & BICEPS

Straight-arm Pulldown - 3x8-12 - 40 lb

AB Rollout - 3x8-12 - R: 60 sec

Seated Cable Row - 3x8-12 - 89 lb

Suspended Row - 3x8-12 - R: 60 sec

Lat Pulldown from Knees - 3x8-12 - 89 lb
Neutral Grip Pullup - 3x8-12 - R: 60 sec
Chin Up - 3x8-12

Dumbbell Biceps Curl - 3x8-12 - 27 lb - R: 60 sec
View attachment 143494View attachment 143495View attachment 143496

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 and mixed berries
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
View attachment 143493

Welldone @TPartin

 

[TPartin]

Welldone @TPartin

*Salute*

 

[TPartin]

DAY 3: SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb

Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb

Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)

Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - R: 60 sec

Diet

**Friday:**

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
Snack: Protein shake and pear

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo

 

[Jayne Scott]

DAY 3: SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb

Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb

Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)

Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - R: 60 sec

View attachment 143566
View attachment 143567View attachment 143568
Diet

**Friday:**

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
Snack: Protein shake and pear

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
View attachment 143565

This is great stuff @TPartin

 

[TPartin]

This is great stuff @TPartin

*Salute*

 

[the_alcatraz]

DAY 3: SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb

Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb

Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)

Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - R: 60 sec

View attachment 143566
View attachment 143567View attachment 143568
Diet

**Friday:**

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
Snack: Protein shake and pear

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
View attachment 143565

@TPartin you killing it man

 

[TPartin]

@TPartin you killing it man

*Salute*

 

[TPartin]

DAY 1: BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 40 lb

AB Rollout (AB Wheel) - 3x12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 89 lb

Suspended Row (Strap) - 3x12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 89 lb

Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 27 lb - R: 60 sec

Diet

**Monday:**

Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with crackers and an apple

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower

Snack: Protein shake and pear

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo

 

[SteveMobsterG]

F**k that hot sauce lol

 

[stevesmi]

great pictures, we love this!

 

[e2]

very nice update on the training

 

[2Thick]

photos are perfect great job

 

[Vadim Fedorov]

can tell that your form is excellent

 

[wootoom]

I like how you're not doing super heavy weight either

 

[JasonPriest]

keeping the control is the right way to do it

 

[BodyMonster34]

bro nice job keep it up

 

[Quadsweep]

nice training even over the weekend that's good dedication

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Excellent job with the training keep it up

 

[chesty]

we love to see people being successful

 

[ROIDDERS]

I like your log it's very positive and it's on point

 

[ceo]

Bros excellent job with the pictures that you're posting

 

[25homes]

nice work

 

[ballin2504]

Great job

 

[MasonicBodybuilder]

The rice looks so good!

 

[TPartin]

F**k that hot sauce lol

LoL

 

[TPartin]

photos are perfect great job

*Salute*

 

[TPartin]

great pictures, we love this!

*Salute*

 

[TPartin]

The rice looks so good!

*Salute*

 

[TPartin]

Great job

*Salute*

 

[TPartin]

very nice update on the training

Much appreciated *salute*

 

[TPartin]

Bros excellent job with the pictures that you're posting

Much appreciated brother *salute*

 

[TPartin]

I like your log it's very positive and it's on point

Much appreciated *salute*

 

[TPartin]

we love to see people being successful

*Salute*

 

[TPartin]

Excellent job with the training keep it up

Much appreciated brother *salute*

 

[TPartin]

can tell that your form is excellent

Much appreciated brother *salute*

 

[TPartin]

nice training even over the weekend that's good dedication

Thanks *salute*

 

[TPartin]

bro nice job keep it up

Thanks *salute*

 

[TPartin]

keeping the control is the right way to do it

*Salute*

 

[TPartin]

I like how you're not doing super heavy weight either

Much appreciated brother *salute*

 

[TPartin]

nice work

*Salute*

 

[TPartin]

DAY 2: LEGS

Leg Press - 3x8-12

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

Swiss Ball Hip Extension (Swiss Ball) - 3x8-12

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

Reverse Walking Lunge (Dumbbells) - 3x8-12 (each side) - 21 lb

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8-12

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x8-12 (each side) - 27 lb

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


Snack: Hard boiled eggs, string cheese, half of a sprouted grain English muffin, apple slices, grapes, and almond butter. 27 grams of protein and 8 grams of fiber altogether!

 

[MUSTANG_18]

DAY 2: LEGS

Leg Press - 3x8-12

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

Swiss Ball Hip Extension (Swiss Ball) - 3x8-12

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

Reverse Walking Lunge (Dumbbells) - 3x8-12 (each side) - 21 lb

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8-12

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x8-12 (each side) - 27 lb

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


Snack: Hard boiled eggs, string cheese, half of a sprouted grain English muffin, apple slices, grapes, and almond butter. 27 grams of protein and 8 grams of fiber altogether!
View attachment 143643

View attachment 143639
View attachment 143640
View attachment 143641
View attachment 143642

@TPartin you're strong dude

 

[Jayne Scott]

Great update @TPartin

 

[TPartin]

Great update @TPartin

*Salute*

 

[TPartin]

@TPartin you're strong dude

*Salute*

 

[TPartin]

DAY 3: SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb

Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb

Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)

Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 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

 

[Tiger Salman Khan]

Good updates on the log........

 

[Jayne Scott]

DAY 3: SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb

Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb

Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)

Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 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

View attachment 143697
View attachment 143698

Great update @TPartin

 

[TPartin]

Great update @TPartin

*Salute*

 

[TPartin]

Good updates on the log........

*Salute*

 

[TPartin]

BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 40 lb

AB Rollout (AB Wheel) - 3x12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 89 lb

Suspended Row (Strap) - 3x12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 89 lb

Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 27 lb - R: 60 sec

Diet

*Monday:*
Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla

Snack: goat yogurt, raspberries, pear, honey infused with cinnamon, dates, bee pollen and homemade granola

Lunch: Chicken breast, baked potato, sour cream, and broccoli

Snack: Protein shake and mixed berries

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