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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
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