Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Approved Log TPartin Log

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

*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
 
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

*Monday:*

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 said:
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

*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
Click to expand...

TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin your foods look good but we need pics please
 
TPartin said:
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

*Monday:*

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
Click to expand...
Chin ups are excellent i need to do those more.
 
TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin . Excellent job on this man sirloin. Sounds really good with sweet potato. You won't go wrong.
 
TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin Bro. Excellent job on this. I like the back and bicep training. That's the way to do it.
 
TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin Bros you always have some good workouts you put together a much respect for this
 
TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin Diet is looking fantastic. Great job on the chin-ups and great job on the different foods. You're eating.
 
TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin One of the cool things I like about this update is you include the training and the diet.

Lots of good foods to ground turkey. Sounds pretty interesting with pasta.
 
TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin Excellent update on this. I like the back training and I like the Monday food hard-boiled eggs in an apple simple but effective.
 
SteveMobsterG said:
Describe this for the members: Suspended Row (Strap)
Click to expand...
It's just an exercise for training my back and core where I use trx or any other suspension trainer to pull my body upwards usually up to the handles of the straps used during the exercise.
IMG-20240602-WA0015.webp
 
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

IMG-20240718-WA0017.webp


Diet

*Wednesday:*

Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
IMG-20240723-WA0024.webp


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 said:
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

*Monday:*

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
Click to expand...
@TPartin solid log right here!!
 
TPartin said:
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

*Monday:*

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
Click to expand...
@TPartin I always enjoy trying back and biceps together. I get a hell of a pump on both
 
TPartin said:
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

*Monday:*

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
Click to expand...
Good update
 
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
IMG-20240708-WA0011.webp

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

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
 
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

*Monday:*

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
 
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: 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
 
SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 141 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 141 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 123 lb

Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 120 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - 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
 
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
IMG-20240526-WA0003.webp


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
 
LEGS

Leg Press - 3x20- 495 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) - 140 lb

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

Dumbbell Romanian Deadlift - 3x20 - 165 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 150 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (each side) - 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
 
SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 141 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 141 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 123 lb

Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 120 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - 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 said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...

TPartin said:
LEGS

Leg Press - 3x20- 495 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) - 140 lb

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

Dumbbell Romanian Deadlift - 3x20 - 165 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 150 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (each side) - 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
Click to expand...

TPartin said:
SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 141 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 141 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 123 lb

Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 120 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - 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
Click to expand...
good pull ups there bro
any food pics?
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin Always enjoy your updates, man. Looking really nice. I haven't seen anyone having watermelon than a long time.
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin Bro you doing really good on this. I like the ground beef with corn sound. Like it's some good Texas meals. You're putting together.
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin bros, you look like a champion on this update. Great job doing those chin-ups. That's a great way to build strong back.
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin Oh wow. This is another excellent workout. I like the different foods that you're eating. Ground beef with Korn sounds really interesting. I haven't had that in a while.
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin this is the way it is done for sure man. you are looking great. nice food selection you put together here.

i like the dinner and lunch
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin breakfast is really good. you should try some coconut yogurt next.
its a great option for all
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
Nicely done on this 💪
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin solid work bro keep it going!
 
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec
IMG-20240714-WA0040.webp


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 said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 155lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 185lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 177lb

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

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 79 lb - R: 60 sec
View attachment 153398

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
Click to expand...
@TPartin love seeing the trading pics man. Getting it in
 
LEGS

Leg Press - 3x20- 495 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) - 140 lb

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

Dumbbell Romanian Deadlift - 3x20 - 165 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 150 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (each side) - R: 60 sec

IMG-20240423-WA0021.webp


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
 
SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 141 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 141 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 123 lb

Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 120 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - 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
 
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

Diet

*Monday:*

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
 
LEGS

Leg Press - 3x20- 495 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) - 140 lb

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

Dumbbell Romanian Deadlift - 3x20 - 165 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 150 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (each side) - R: 60 sec

IMG-20240604-WA0009.webp



Diet

*Wednesday*:
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
 
SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 141 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 141 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 123 lb

Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 120 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - 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
 
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

IMG-20240512-WA0009.webp

Diet

*Monday:*

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
 
LEGS

Leg Press - 3x20- 495 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) - 140 lb

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

Dumbbell Romanian Deadlift - 3x20 - 165 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 150 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (each side) - 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
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
These are some terrific updates, man. I got mad respect for the hard work. You're doing. The lunch looks fantastic.

@TPartin
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...

those ab wheels can be something different. I like how you're building your core. It's a good balancing workout too. To stabilize.
@TPartin
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
hardboiled eggs is good. do you ever get gas from them though? might be better to just light cook in pan

@TPartin
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
bro monday food looking good. breakfast, snack, lunch, snack, dinner all good options. that a lot of food. peach sound good with steak@

@TPartin
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
@TPartin awesome work bro! Food and training log is on point!!
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
@TPartin protein pancakes sounds good. Be careful with that syrup though. You don't want to get in too much sugar. It's not good for you.
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
@TPartin Bros. You pushing some good exercises

Working, your core is very nice. Also, much respect for your diet very clean.
 
SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x20 - 141 lb

Cross-Body Cable Raise (Cable Machine) - 3x20 - 125 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x20 - 141 lb

Push-ups - 3x20 - R: 60 sec

Incline Dumbbell Press - 3x20 - 123 lb

Dumbbell Overhead Press - 3x20 - 115 lb each - R: 60 sec

Chest Cable Fly - 3x20 - 120 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x20 - 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 said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
AB Roller is no joke lol
 
TPartin said:
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - R: 60 sec

View attachment 154340
Diet

*Monday:*

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
Click to expand...
@TPartin ni e update man. The foods are perfect.
 
BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 160lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x25 - 185lb

Suspended Row (Strap) - 3x25 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x25 - 177lb

Neutral Grip Pullup (Pullup Bar) - 3x25 - R: 60 sec

Chin Up (Pullup Bar) - 3x25

Dumbbell Biceps Curl (Dumbbells) - 3x25 - 79 lb - 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
 
LEGS

Leg Press - 3x20- 495 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) - 140 lb

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

Dumbbell Romanian Deadlift - 3x20 - 165 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 150 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (each side) - R: 60 sec

Diet

*Wednesday:*
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 said:
LEGS

Leg Press - 3x20- 495 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) - 140 lb

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

Dumbbell Romanian Deadlift - 3x20 - 165 lb

Kick Butts - 3x30 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 150 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x30 (each side) - R: 60 sec

Diet

*Wednesday:*
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
Click to expand...
Great update @TPartin
 
You must log in or register to reply here.

Similar threads

DaJosh
Approved Log DaJosh Workout Log
2 3 4 5 6 7 8 9 10 11
Replies
1K
Views
80K
DaJosh
DaJosh
Blackout-
Approved Log Testosterone Anavar EQ Cycle
2
Replies
160
Views
14K
abolone
abolone
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
153
the_alcatraz
the_alcatraz
FirasKjumai
Approved Log My Testosterone 350mg Trenbolone 300mg Masteron 400mg cycle Log
Replies
23
Views
3K
Noah Wixx
Noah Wixx
P
Upper body focused Workout
Replies
22
Views
2K
MUSTANG_18
MUSTANG_18
Top Bottom