Approved Log TPartin Log

[chesty]

The variations of exercises that you're doing, is really fun.

 

[Ulter]

Diet is amazing. I love the spinach lettuce and the beans,

Great protein, options and healthy.

 

[e2]

You are hitting your upper body like a maniac. I love the different split routines.

 

[Vadim Fedorov]

The tilapia fillet with lime juice, actually sounds really good. I haven't tried them with beans before.

 

[wootoom]

Beans are definitely a quality protein.

Just make sure you're taking some digestive enzymes.

 

[TPartin]

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

*Salute*

 

[TPartin]

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

Lots of ways to use them.

That's true. Although I often get told they're old school lol

 

[TPartin]

Beans are definitely a quality protein.

Just make sure you're taking some digestive enzymes.

*Salute* thanks for the heads up

 

[TPartin]

The tilapia fillet with lime juice, actually sounds really good. I haven't tried them with beans before.

Combined they're delicious, I assure you

 

[TPartin]

You are hitting your upper body like a maniac. I love the different split routines.

*Salute*

 

[TPartin]

Diet is amazing. I love the spinach lettuce and the beans,

Great protein, options and healthy.

*Salute*

 

[TPartin]

The variations of exercises that you're doing, is really fun.

*Salute*

 

[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

*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 - 140lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 170lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 162lb

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

 

[ceo]

Bros. This is the way it's done, you have really good consistency.

 

[zedhed]

Salute back at you, man, we really like your updates.

 

[caligirl85]

Nice training session.

I like the ground workouts.

 

[Shrine]

The shoulder chest and arms look amazing. Quality. Workout session.

 

[Zyglamail]

You won't go wrong, doing body weight exercises,

A lot of people have gotten amazing physiques just on that.

 

[Arabian]

Have you considered maybe switching to almond butter? Instead of peanut butter? Seems to be a much healthier option.

 

[BookerTNY]

Certain sirloin steak. Sweet potato and spinach is amazing.

That's a great bodybuilder meal.

 

[sambee38]

You won't be a nice back and arm workout.

Looking very special.

 

[Austin316]

Mackerel and brown rice. Looks amazing.

Salad leaves and vinaigrette.

 

[TPartin]

Bros. This is the way it's done, you have really good consistency.

*Salute*

 

[TPartin]

Mackerel and brown rice. Looks amazing.

Salad leaves and vinaigrette.

*Salute*

 

[TPartin]

You won't be a nice back and arm workout.

Looking very special.

*Salute*

 

[TPartin]

Have you considered maybe switching to almond butter? Instead of peanut butter? Seems to be a much healthier option.

You know what, you're not the first person that has suggested this. I'll have to check it out *Salute*

 

[TPartin]

You won't go wrong, doing body weight exercises,

A lot of people have gotten amazing physiques just on that.

*Salute*

 

[TPartin]

The shoulder chest and arms look amazing. Quality. Workout session.

*Salute*

 

[TPartin]

Nice training session.

I like the ground workouts.

*Salute*

 

[TPartin]

Salute back at you, man, we really like your updates.

 

[TPartin]

Certain sirloin steak. Sweet potato and spinach is amazing.

That's a great bodybuilder meal.

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x20 - 475 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) - 120 lb

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

Dumbbell Romanian Deadlift - 3x20 - 145 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 130 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) - 3x20 - 121 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 105 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 121 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 103 lb

Dumbbell Overhead Press - 3x20 - 95 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 100 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 124 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 - 140lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 170lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 162lb

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 - 475 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) - 120 lb

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

Dumbbell Romanian Deadlift - 3x20 - 145 lb

Kick Butts - 3x25 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 130 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 - 121 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 105 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 121 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 103 lb

Dumbbell Overhead Press - 3x20 - 95 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 100 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 124 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 - 140lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 170lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 162lb

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

 

[ceo]

Bros. You are kicking ass and taking names. Keep it up.

 

[ROIDDERS]

These are some amazing lifting.

I like the split routines.

 

[chesty]

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

 

[Ulter]

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

 

[e2]

Glad to see you pushing on a Friday,

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

 

[2Thick]

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

 

[Vadim Fedorov]

Seated cable row and suspended Row are amazing.
and i love the dumbbell biceps curl

 

[wootoom]

Sirloin steak and sweet potato. Look really good with salad.

 

[TPartin]

Bros. You are kicking ass and taking names. Keep it up.

LoL *salute* brother

 

[TPartin]

Seated cable row and suspended Row are amazing.
and i love the dumbbell biceps curl

*Salute*

 

[TPartin]

Sirloin steak and sweet potato. Look really good with salad.

They truly are brother

 

[TPartin]

These are some amazing lifting.

I like the split routines.

*Salute*

 

[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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 145lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 175lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 167lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 74 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 - 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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 145lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 175lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 167lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 74 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

 

[BookerTNY]

Hard-boiled eggs usually gives me gas.

Are you able to digest them okay?

 

[sambee38]

Love what you're doing here to dinner is perfect, ground, turkey, and marinara sauce. I was really nice.

 

[Austin316]

Any chance of getting some meal pictures up, if you get a chance.?

 

[ceo]

Bros. Good to see a good back and biceps day. That's how it's done.

 

[Shrine]

You really are doing a great job. I like your Friday diet, very solid.

 

[Zyglamail]

Those pancakes sound really good.

I actually like raspberries as well.

 

[Arabian]

Really nice job on this. I like to use raw honey with my pancakes.

 

[TPartin]

Hard-boiled eggs usually gives me gas.

Are you able to digest them okay?

Gas is inevitable I'm afraid, but digesting them is not too much of an issue

 

[TPartin]

Really nice job on this. I like to use raw honey with my pancakes.

*Salute*

 

[TPartin]

Those pancakes sound really good.

I actually like raspberries as well.

*Salute*

 

[TPartin]

You really are doing a great job. I like your Friday diet, very solid.

*Salute*

 

[TPartin]

Bros. Good to see a good back and biceps day. That's how it's done.

*Salute*

 

[TPartin]

Any chance of getting some meal pictures up, if you get a chance.?

yes. I'll try to post a few

 

[TPartin]

Love what you're doing here to dinner is perfect, ground, turkey, and marinara sauce. I was really nice.

*Salute*

 

[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 - 131 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 115 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 131 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 113 lb

Dumbbell Overhead Press - 3x20 - 105 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 110 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 134 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 - 145lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 175lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 167lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 74 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- 480 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) - 125 lb

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

Dumbbell Romanian Deadlift - 3x20 - 150 lb

Kick Butts - 3x30 - R: 60 sec

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

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (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 - 131 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 115 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 131 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 113 lb

Dumbbell Overhead Press - 3x20 - 105 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 110 lb

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

Single-Arm Pushdown (Cable Machine) - 3x20 (each side) - 134 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 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 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

 

[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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 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

 

[stevesmi]

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

@TPartin Wow, what a tremendous leg day. That is the way to slam your legs. I love that you're doing lunges a lot of people avoid them for some reason.

 

[BodyMonster34]

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

@TPartin Bro, this a hardcore leg training. I like it. You hitting the deadlifts and then you hitting some squats as well.

 

[ceo]

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

@TPartin Bros. It's hard to find a better leg workout than this. You are impressive and a true champion. Keep on the high horse.

 

[ROIDDERS]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 150lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 180lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 172lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 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 friday training is on point.

lunch and snack is looking terrific!

tilapia is one of the tastiest fish too

 

[Ulter]

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

@TPartin EF family loves you on these updates!

a true iron champion right here.

nice foods and great meals

 

[2Thick]

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

@TPartin monday foods looks great!

That's a great way to start the week.

Ground beef with corn, sounds incredible. I need to learn how to make that.

 

[SteveMobsterG]

@TPartin monday foods looks great!

That's a great way to start the week.

Ground beef with corn, sounds incredible. I need to learn how to make that.

I imagine it involves ground beef and adding corn lolol

 

[Noah Wixx]

Updates are looking solid keep up the great work

 

[TPartin]

@TPartin Wow, what a tremendous leg day. That is the way to slam your legs. I love that you're doing lunges a lot of people avoid them for some reason.

*Salute*

 

[TPartin]

Updates are looking solid keep up the great work

*Salute*

 

[TPartin]

@TPartin EF family loves you on these updates!

a true iron champion right here.

nice foods and great meals

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x20- 490 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) - 135 lb

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

Dumbbell Romanian Deadlift - 3x20 - 160 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 145 lb

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

 

[ballin2504]

LEGS

Leg Press - 3x20- 490 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) - 135 lb

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

Dumbbell Romanian Deadlift - 3x20 - 160 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 145 lb

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

@TPartin ni e update man. Looking really good

 

[RoySimpson]

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 you cannot go wrong with a venison burger!

 

[TPartin]

@TPartin ni e update man. Looking really good

*Salute*

 

[TPartin]

@TPartin you cannot go wrong with a venison burger!

*Salute*