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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log TPartin Log

BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 50 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 99 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 99 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 37 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

Breakfast is half eaten 😁
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Nice job on your suspended strap row @TPartin
 
LEGS

Leg Press - 3x8 - 194 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x8

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

Reverse Walking Lunge (Dumbbells) - 3x8 (each side) - 27 lb

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8

Kick Butts - 3x20 - R: 60 sec

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

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

Diet

*Wednesday:*

Breakfast: Ground turkey, egg, baconcheese, and salsa in a whole-grain tortilla

Snack: Yogurt with granola and a pear

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

I combined 2 cups egg whites with
ground turkey & chicken, cheese
and of course some bacon.
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LEGS

Leg Press - 3x8 - 194 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x8

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

Reverse Walking Lunge (Dumbbells) - 3x8 (each side) - 27 lb

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8

Kick Butts - 3x20 - R: 60 sec

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

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

Diet

*Wednesday:*

Breakfast: Ground turkey, egg, baconcheese, and salsa in a whole-grain tortilla

Snack: Yogurt with granola and a pear

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

I combined 2 cups egg whites with
ground turkey & chicken, cheese
and of course some bacon.
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I love mountain climbers, but never tried with sliders yet though. Nice job @DaJosh
 
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