Approved Log TPartin Log

[the_alcatraz]

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

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

good pull ups there bro
any food pics?

 

[stevesmi]

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

@TPartin Always enjoy your updates, man. Looking really nice. I haven't seen anyone having watermelon than a long time.

 

[BodyMonster34]

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

@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.

 

[ceo]

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

@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.

 

[SteveMobsterG]

3 sets of 20 on chins? Boom!!

 

[ROIDDERS]

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

@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.

 

[Ulter]

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

@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

 

[2Thick]

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

@TPartin breakfast is really good. you should try some coconut yogurt next.
its a great option for all

 

[Noah Wixx]

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

Nicely done on this

 

[RoySimpson]

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

@TPartin solid work bro keep it going!