Approved Log TPartin Log

[TPartin]

LEGS

Leg Press - 3x20- 485 lb

Suspension Squat Jump (Strap) - 3x30 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x30

Swiss Ball Leg Curl (Swiss Ball) - 3x30 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 130 lb

Mountain Climber on Sliders (Sliding Discs) - 3x30 - R: 60 sec

Dumbbell Romanian Deadlift - 3x20 - 155 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 140 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (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

 

[Jayne Scott]

LEGS

Leg Press - 3x20- 485 lb

Suspension Squat Jump (Strap) - 3x30 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x30

Swiss Ball Leg Curl (Swiss Ball) - 3x30 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 130 lb

Mountain Climber on Sliders (Sliding Discs) - 3x30 - R: 60 sec

Dumbbell Romanian Deadlift - 3x20 - 155 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 140 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (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

Nice one

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 136 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 120 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 136 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 118 lb

Dumbbell Overhead Press - 3x20 - 110 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 115 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 139 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