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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Approved Log TPartin Log

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
AB Roller is no joke lol
 
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
@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
 
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