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Research Chemical SciencesUGFREAKeudomestic
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Approved Log TPartin Log

SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 37 lb

Cross-Body Cable Raise (Cable Machine) - 3x12 - 30 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x12 - 39 lb

Push-ups - 3x12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x12 - 51 lb

Dumbbell Overhead Press (Dumbbells) - 3x12 - 39 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x12 - 26 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x12 (each side)

Single-Arm Curl (Dumbbells) - 3x12 (each side) - 25 lb - R: 60 sec

Diet

*Friday:*

Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats

Snack: Jerky and mixed nuts with an orange

Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies

Snack: Protein shake and watermelon

Dinner: Ground beef with corn tacos, brown rice, green peas, and beans

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SHOULDER, CHEST & ARMS

Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 37 lb

Cross-Body Cable Raise (Cable Machine) - 3x12 - 30 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x12 - 39 lb

Push-ups - 3x12 - R: 60 sec

Incline Dumbbell Press (Dumbbells) - 3x12 - 51 lb

Dumbbell Overhead Press (Dumbbells) - 3x12 - 39 lb - R: 60 sec

Chest Cable Fly (Cable Machine) - 3x12 - 26 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x12 (each side)

Single-Arm Curl (Dumbbells) - 3x12 (each side) - 25 lb - R: 60 sec

Diet

*Friday:*

Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats

Snack: Jerky and mixed nuts with an orange

Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies

Snack: Protein shake and watermelon

Dinner: Ground beef with corn tacos, brown rice, green peas, and beans

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@TPartin real big arms GROWING
 
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 and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with cucumber and an apple slices

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower

Snack: Protein shake and pear

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo

Normally I'd have crackers with my tuna and apple slices, but I'll be trying cucumbers today.
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LEGS
Leg Press - 3x8 - 156 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 each

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8 - 27 lb each

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: Eggs sunny-side up and avocado toast with fresh fruit

Snack: Protein balls with almond butter and an orange

Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots

Snack: Protein shake and strawberries

Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale

Breakfast is served!
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RDLs for hams!
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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 and egg with corn, bell peppers, cheese, and salsa

Snack: Can of tuna with cucumber and an apple slices

Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower

Snack: Protein shake and pear

Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo

Normally I'd have crackers with my tuna and apple slices, but I'll be trying cucumbers today.
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LEGS
Leg Press - 3x8 - 156 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 each

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

Dumbbell Romanian Deadlift (Dumbbells) - 3x8 - 27 lb each

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: Eggs sunny-side up and avocado toast with fresh fruit

Snack: Protein balls with almond butter and an orange

Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots

Snack: Protein shake and strawberries

Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale

Breakfast is served!
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RDLs for hams!
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@TPartin FULLy growing and you look bigger
 
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