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clean meals man
Approved Log TPartin Log
- Thread starter TPartin
- Start date
*Salute*
LEGS
Leg Press - 3x12 - 425 lb
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 65 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift - 3x12 - 90 lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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
Leg Press - 3x12 - 425 lb
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 65 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift - 3x12 - 90 lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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
@TPartin last one is sausage right nice
SHOULDER, CHEST & ARMS
Dumbbell Squat with Front Raise (Dumbbells) - 3x8 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 60 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press - 3x8 - 62 lb
Dumbbell Overhead Press - 3x8 - 35 lb each - R: 60 sec
Chest Cable Fly - 3x8 - 85 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x12 (each side) - 74 lb
Single-Arm DB Curl - 3x12 (each side) - 52 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, mixed berries and cottage cheese
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
Dumbbell Squat with Front Raise (Dumbbells) - 3x8 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 60 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press - 3x8 - 62 lb
Dumbbell Overhead Press - 3x8 - 35 lb each - R: 60 sec
Chest Cable Fly - 3x8 - 85 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x12 (each side) - 74 lb
Single-Arm DB Curl - 3x12 (each side) - 52 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, mixed berries and cottage cheese
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
shoulders look huge @TPartin
*Salute*
BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb
AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb
Suspended Row (Strap) - 3x12 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 102 lb
Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec
Chin Up (Pullup Bar) - 3x12
Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 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
Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb
AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb
Suspended Row (Strap) - 3x12 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 102 lb
Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec
Chin Up (Pullup Bar) - 3x12
Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 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
LEGS
Leg Press - 3x12 - 425 lb
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 65 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift - 3x12 - 90 lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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
Leg Press - 3x12 - 425 lb
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 65 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift - 3x12 - 90 lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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
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