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@TPartin wow you moving up LOVE it
Approved Log TPartin Log
- Thread starter TPartin
- Start date
*Salute*
Great job @TPartin
*Salute*
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: 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 - 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: 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
@TPartin lunges of a champ WOW
Inc more weight info
really like what I'm seeing out of you keep it up
seeing some good protein and carbs in your meals
bro you make me hungry with your updates
APPROVED LOG
Food looks awesome. Love a basic beef, veg, rice.
We're on the same page then *salute*
*Salute*
*Salute*
*Salute*
Yeah, trying to keep my bf in check
*Salute*
LoL*salute*
Thanks
*Salute*
*Salute*
*Salute*
DAY 3: SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 27 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 20 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 29 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x12 - 41 lb
Dumbbell Overhead Press (Dumbbells) - 3x12 - 29 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x12 - 16 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x12 (each side)
Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - 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
Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 27 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 20 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 29 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x12 - 41 lb
Dumbbell Overhead Press (Dumbbells) - 3x12 - 29 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x12 - 16 lb
Bosu Plyo Push-ups (Bosu Ball) - 3x12 - R: 60 sec
Single-Arm Pushdown (Cable Machine) - 3x12 (each side)
Single-Arm Curl (Dumbbells) - 3x8-12 (each side) - 15 lb - 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
Attachments
Nice update @TPartin
Awesome update
@TPartin good updates so far buddy....keep going..........
*Salute*
*Salute*
*Salute*
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: 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
Lunch is served!
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: 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
Lunch is served!
Attachments
@TPartin pull ups to the TOP you doing well
*Salute*
LEGS
Leg Press - 3x12 - 184 lb
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) - 21 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x12 - 52lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 27 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec
Diet
*Wednesday:*
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
Leg Press - 3x12 - 184 lb
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) - 21 lb
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec
Dumbbell Romanian Deadlift (Dumbbells) - 3x12 - 52lb
Kick Butts - 3x20 - R: 60 sec
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 27 lb
Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - R: 60 sec
Diet
*Wednesday:*
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
Attachments
@TPartin straight pumped in the pics bro BOOM
That leg press weight is too light
very nice things for posting this
looking really good much respect
bro all in on this volume!
APPROVED LOG
Meals looking good. Love cottage cheese. It is basically pure protein.
*Salute*
Thanks man
You and me both man
Will be upping the weight next week
That's the only way man *Salute*
*Salute*
*Salute*
SHOULDER, CHEST & ARMS
Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 27 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 20 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 29 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x12 - 41 lb
Dumbbell Overhead Press (Dumbbells) - 3x12 - 29 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8-12 - 16 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) - 15 lb - R: 60 sec
Diet
*Friday:*
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
Lunch is served!
Dumbbell Squat Front Raise (Dumbbells) - 3x12 - 27 lb
Cross-Body Cable Raise (Cable Machine) - 3x12 - 20 lb - R: 60 sec
Dumbbell Floor Press (Dumbbells) - 3x12 - 29 lb
Push-ups - 3x12 - R: 60 sec
Incline Dumbbell Press (Dumbbells) - 3x12 - 41 lb
Dumbbell Overhead Press (Dumbbells) - 3x12 - 29 lb - R: 60 sec
Chest Cable Fly (Cable Machine) - 3x8-12 - 16 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) - 15 lb - R: 60 sec
Diet
*Friday:*
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
Lunch is served!
Great job with the pics
@TPartin Solid work bro......
@TPartin big pump to the TOP
*Salute*
Thanks man *Salute*
Much appreciated brother *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: 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
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
Nice job on your suspended strap row @TPartinBACK & 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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*Salute*
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.
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.
*Salute*
Thanks man
*Salute*
*Salute*
Thank you brother
I love mountain climbers, but never tried with sliders yet though. Nice job @DaJosh
Haha I'm @TPartin
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
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
@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.
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.
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!
RDLs for hams!
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!
RDLs for hams!
Weights need to be heavier - just the curls at 27lbs? As well as the rows
Amazing update as always
bro nice that you're getting in some good protein but I want more red meat
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