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- Thread starter TPartin
- Start date
nice job my man you look like you're in great shape
The ab wheel is no joke, I just can't do it anymore because it is rough on my shoulder.
The pics are always on point
*Salute*
*Salute*
Sure, I'm definitely loading up on weights at 10lb increments at a time
Thanks
Thank you
*Salute*
LoL
Trying to, thanks
*Salute*
Thanks
*Salute*
Thanks
Thanks
SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x8 - 37 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 30 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8 - 39 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8 - 51 lb
Dumbbell Overhead Press (Dumbbells) - 3x8 - 60 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8 - 26 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x8 (each side)
Single-Arm Curl (Dumbbells) - 3x8 (each side) - 35 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear
Snack: Low-fat cottage cheese with blueberries
Lunch: Venison burger, white rice, and broccoli
Snack: Protein shake and a banana
Dinner: Salmon, quinoa, and asparagus
Dinner is served!
Dumbbell Squat Front Raise (Dumbbells) - 3x8 - 37 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 30 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8 - 39 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8 - 51 lb
Dumbbell Overhead Press (Dumbbells) - 3x8 - 60 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8 - 26 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x8 (each side)
Single-Arm Curl (Dumbbells) - 3x8 (each side) - 35 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear
Snack: Low-fat cottage cheese with blueberries
Lunch: Venison burger, white rice, and broccoli
Snack: Protein shake and a banana
Dinner: Salmon, quinoa, and asparagus
Dinner is served!
Niceeee
@TPartin you must have crazy strong pump
*Salute*Niceeee
*Salute*
BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8 - 80 lb
AB Rollout (AB Wheel) - 3x8 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8 - 109 lb
Suspended Row (Strap) - 3x8 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8 - 109 lb
Neutral Grip Pullup (Pullup Bar) - 3x8 - R: 60 sec
Chin Up (Pullup Bar) - 3x8
Dumbbell Biceps Curl (Dumbbells) - 3x8 - 37 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) - 3x8 - 80 lb
AB Rollout (AB Wheel) - 3x8 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8 - 109 lb
Suspended Row (Strap) - 3x8 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8 - 109 lb
Neutral Grip Pullup (Pullup Bar) - 3x8 - R: 60 sec
Chin Up (Pullup Bar) - 3x8
Dumbbell Biceps Curl (Dumbbells) - 3x8 - 37 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
@TPartin Good updates man....nice workout pics........
*Salute*
LEGS
Leg Press - 3x8 - 410 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) - 54 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x8 - 54 lb each
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x8 (each side) - 54 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (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 - 3x8 - 410 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) - 54 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x8 - 54 lb each
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x8 (each side) - 54 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (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 Front Raise - 3x8 - 44 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 55 lb - R: 60 sec
Dumbbell Floor Press - 3x8 - 44 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8 - 44 lb
Dumbbell Overhead Press - 3x8 - 33 lb - R: 60 sec
Chest Cable Fly - 3x8 - 44 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec
Single-Arm Pushdown - 3x8 (each side)
Single-Arm Curl (Dumbbells) - 3x8 (each side) - 33 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Ground turkey, egg, cheese, 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
Dumbbell Squat Front Raise - 3x8 - 44 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 55 lb - R: 60 sec
Dumbbell Floor Press - 3x8 - 44 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8 - 44 lb
Dumbbell Overhead Press - 3x8 - 33 lb - R: 60 sec
Chest Cable Fly - 3x8 - 44 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec
Single-Arm Pushdown - 3x8 (each side)
Single-Arm Curl (Dumbbells) - 3x8 (each side) - 33 lb - R: 60 sec
Diet
*Friday:*
Breakfast: Ground turkey, egg, cheese, 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
Working on it bro *salute*
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: 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) - 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: 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
arms are growing nicely
and i like that fruit nuts meal
LEGS
Leg Press - 3x8-12
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 45 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x12
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 49 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec
Diet
*Friday:*
Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
Snack: Can of tuna with crackers and an apple
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
Leg Press - 3x8-12
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 45 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x12
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 49 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec
Diet
*Friday:*
Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
Snack: Can of tuna with crackers and an apple
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
Last edited:
@TPartin i like that beef in the end clean
*Salute*
SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x8 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 85 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8 - 62 lb
Dumbbell Overhead Press (Dumbbells) - 3x8 - 35 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8 - 85 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x8 (each side)
Single-Arm Curl (Dumbbells) - 3x8 (each side) - 29 lb - R: 60 sec
Diet
*Monday:*
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, brown rice, green peas, and beans
Dumbbell Squat Front Raise (Dumbbells) - 3x8 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x8 - 85 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb
Push-ups - 3x8 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x8 - 62 lb
Dumbbell Overhead Press (Dumbbells) - 3x8 - 35 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8 - 85 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x8 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x8 (each side)
Single-Arm Curl (Dumbbells) - 3x8 (each side) - 29 lb - R: 60 sec
Diet
*Monday:*
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, brown rice, green peas, and beans
Those cable machines are double ratio. Meaning 85lbs is nearer to 60lbs
bro make sure you rampin up the weights too
much respect, we love your success
lots of interesting exercises I like the variety
Way to go man
You and me both *salute*
*Salute*
*Salute*
*Salute*
*Salute*
*Salute*
BACK & BICEPS
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8 - 50 lb
AB Rollout (AB Wheel) - 3x8 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8 - 89 lb
Suspended Row (Strap) - 3x8 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8 - 89 lb
Neutral Grip Pullup (Pullup Bar) - 3x8 - R: 60 sec
Chin Up (Pullup Bar) - 3x8
Dumbbell Biceps Curl (Dumbbells) - 3x8 - 27 lb - R: 60 sec
Diet
*Wednesday:*
Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
Snack: Can of tuna with crackers and an apple
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
Straight-arm Pulldown (Lat Pulldown Bar) - 3x8 - 50 lb
AB Rollout (AB Wheel) - 3x8 - R: 60 sec
Seated Cable Row (Lat Pulldown Bar) - 3x8 - 89 lb
Suspended Row (Strap) - 3x8 - R: 60 sec
Lat Pulldown from Knees (Lat Pulldown Bar) - 3x8 - 89 lb
Neutral Grip Pullup (Pullup Bar) - 3x8 - R: 60 sec
Chin Up (Pullup Bar) - 3x8
Dumbbell Biceps Curl (Dumbbells) - 3x8 - 27 lb - R: 60 sec
Diet
*Wednesday:*
Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
Snack: Can of tuna with crackers and an apple
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
It's actually a Precore 2:1 cable machine with 2 stacks of weight each 150lb which I maxed out, so truly the functional resistance should be closer to 75lb.
@TPartin Legit updates bro....you doing good.......
*Salute*
Thanks
*Salute*
LEGS
Leg Press - 3x12
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 37 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift - 3x8-12 - 47 lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 44 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - 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, brown rice, green peas, and beans
Leg Press - 3x12
Suspension Squat Jump (Strap) - 3x20 - R: 60 sec
Swiss Ball Hip Extension (Swiss Ball) - 3x12
Swiss Ball Leg Curl (Swiss Ball) - 3x20 - R: 60 sec
Reverse Walking Lunge (Dumbbells) - 3x12 (each side) - 37 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift - 3x8-12 - 47 lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 44 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - 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, brown rice, green peas, and beans
nice one
*Salute*
SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise - 3x12 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 85 lb - R: 60 sec
Dumbbell Floor Press - 3x12 - 71 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press - 3x12 - 62 lb
Dumbbell Overhead Press - 3x12 - 35 lb - R: 60 sec
Chest Cable Fly - 3x12 - 75 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
Single-Arm Pushdown - 3x12 (each side)
Single-Arm Curl (Dumbbells) - 3x12 (each side) - 29 lb - R: 60 sec
Diet
*Monday:*
Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
Snack: Can of tuna with crackers and an apple
Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
Snack: A teaspoon of peanut butter no palm oil on each pear and a sprinkle of cinnamon and a chocolate protein shake
Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
Dumbbell Squat Front Raise - 3x12 - 76 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 85 lb - R: 60 sec
Dumbbell Floor Press - 3x12 - 71 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press - 3x12 - 62 lb
Dumbbell Overhead Press - 3x12 - 35 lb - R: 60 sec
Chest Cable Fly - 3x12 - 75 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
Single-Arm Pushdown - 3x12 (each side)
Single-Arm Curl (Dumbbells) - 3x12 (each side) - 29 lb - R: 60 sec
Diet
*Monday:*
Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
Snack: Can of tuna with crackers and an apple
Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
Snack: A teaspoon of peanut butter no palm oil on each pear and a sprinkle of cinnamon and a chocolate protein shake
Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
Great update
@TPartin killed it again
Dumbbell squat front raise?? Made up move
the food is looking terrific keep up the good work
bro amazing job, you a top notch man
I like how you add in the pictures along with your workouts that's very helpful especially for newbies
Those push ups had to be tough!
*Salute*Great update
*Salute*
*Salute*Quality work right here
I find that as I age I've to put in even more effort
Helps with agility in my old age LoL
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