Approved Log TPartin Log

[MUSTANG_18]

DAY 2: LEGS

Leg Press - 3x8-12

Suspension Squat Jump (Strap) - 3x20 - R: 60 sec

Swiss Ball Hip Extension (Swiss Ball) - 3x8-12

Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec

Reverse Walking Lunge (Dumbbells) - 3x8-12 (each side) - 21 lb

Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift (Dumbbells) - 3x8-12

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x8-12 (each side) - 27 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec

Diet

**Wednesday:**

Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries

Snack: Hard-boiled eggs and an apple

Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette

Snack: Protein shake and a peach

Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower


Snack: Hard boiled eggs, string cheese, half of a sprouted grain English muffin, apple slices, grapes, and almond butter. 27 grams of protein and 8 grams of fiber altogether!
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@TPartin you're strong dude

 

[Jayne Scott]

Great update @TPartin

 

[TPartin]

Great update @TPartin

*Salute*

 

[TPartin]

@TPartin you're strong dude

*Salute*

 

[TPartin]

DAY 3: SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb

Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb

Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)

Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - R: 60 sec

Diet

*Friday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple

Snack: Greek yogurt, strawberries, and almonds

Lunch: Turkey breast, basmati rice, and mushrooms

Snack: Protein shake and grapes

Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette

 

[Tiger Salman Khan]

Good updates on the log........

 

[Jayne Scott]

DAY 3: SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise (Dumbbells) - 3x8-12 - 27 lb

Cross-Body Cable Raise (Cable Machine) - 3x8-12 - 20 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8-12 - 29 lb

Push-ups - 3x8-12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x8-12 - 41 lb

Dumbbell Overhead Press (Dumbbells) - 3x8-12 - 29 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x8-12 - 16 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x8-12 (each side)

Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - R: 60 sec

Diet

*Friday:*
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple

Snack: Greek yogurt, strawberries, and almonds

Lunch: Turkey breast, basmati rice, and mushrooms

Snack: Protein shake and grapes

Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette

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Great update @TPartin

 

[TPartin]

Great update @TPartin

*Salute*

 

[TPartin]

Good updates on the log........

*Salute*

 

[TPartin]

BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 40 lb

AB Rollout (AB Wheel) - 3x12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 89 lb

Suspended Row (Strap) - 3x12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 89 lb

Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 27 lb - R: 60 sec

Diet

*Monday:*
Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla

Snack: goat yogurt, raspberries, pear, honey infused with cinnamon, dates, bee pollen and homemade granola

Lunch: Chicken breast, baked potato, sour cream, and broccoli

Snack: Protein shake and mixed berries

Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots