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*Salute*
Approved Log TPartin Log
- Thread starter TPartin
- Start date
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
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: 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
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: 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
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
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
Post a pic of 'Suspension Squat Jump (Strap)' so we know what that is
@TPartin Very nice job on this man. You're showing how to use those big medicine balls. A lot of people don't even take advantage of those things but they do have a lot of use.
@TPartin Always love seeing your workouts. Also pretty cool that you're getting in some watermelon as a snack, it's really good, especially on a hot day.
bro ground beef with corn, rice and beans. that sound messican to me
we grow watermelon on ranch too it good
@TPartin
@TPartin very nice consistent work on the diet
Everything you're eating is nutrition. Just make sure you take some enzymes before those beans.
Good work on this diet. Nice breakfast. Lots of antioxidants in those berries. I gotta try one of those ball things sometime.
@TPartin
@TPartin bros tilapia taste pretty good. but wild fish would be better then farm raised
i like me some beans too. just give me some gas
Foods looking great
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
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 Updates looking awesome bro........
*Salute*
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
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
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
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
*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
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
*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
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: 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
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: 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
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
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 add some non blurry pics bro
Post as pic of the Suspension Squat Jump (Strap)
very nice on this man. you always put together impressive food @TPartin one thing i would suggest is wild fish vs. farm fish
wednesday food is on point. lunch looks awesome and so does the dinner. @TPartin ground beef with corn is old school lol
bro you looking good on this @TPartin but only eating red meat once a day no good. need it with every meal if you want to grow
i think you are doing wonderful @TPartin those lunges are a very underrated exercise. i don't see to many doing them!
@TPartin Oh wow. That is a tremendous looking dinner and lunch. You certainly love your peas and beans. Hey if you can digest them, there may be no better perfect food.
@TPartin bros i love your gym. dayum i see nobody in background. Would love to train out of gym like that. here in Cali Every gym is packed.
U crushed this one
*Salute*U crushed this one
I'll try to
No school like the old school
*Salute*
Did aleady
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
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 awesome work right here bro! food is on point!
bros lol
@TPartin nice trading day man. Keep up the good work
@TPartin Great updates man........
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
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
*Salute*
*Salute*
I hear you man *salute*
Thanks man *salute*
*Salute*
bro haha
*Salute*
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
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
Good work @TPartin
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
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
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
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
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 watermelon hits the spot this time of year. especially on a hot day. great job on that !
So true. The humidity has been crazy of late. *Salute*
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
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
Nice work on the leg press
@TPartin nice job on the fruit and the ground beef options. looks good to me. keep up the good work !
bro tilapia sort of a poosy fish. should get fresh catfish out of back pond behind your trailer. that whre the good protein is @TPartin
@TPartin the wednesday update is good stuff. ground beef with corn, rice, peas and beans. that packs a punch with carbs and protein !
@TPartin bros you get in 5 solid meals a day. that is good. plus the foods healthy
yeah heat + humidity is brutal
@TPartin solid leg day right here bro!!
@TPartin Solid updates bro.........
Nice work bro
@TPartin nice update man. Putting in some quality work.
*Salute*
*Salute*
*Salute*
*Salute*
*Salute*
Hahaha I hear you
*Salute*
*Salute*
*Salute*
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
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
*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
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
*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
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
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
go after it bro strong
*Salute*
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
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
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
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
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
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
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
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
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
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
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
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
nice back brother
@TPartin great job on this one man! the food is amazing. that lunch with steak and potato/spinach is A+
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