Approved Log TPartin Log

[TPartin]

this is a very inspirational log

*Salute*

 

[TPartin]

great job man you are doing amazing

*Salute*

 

[TPartin]

that was a very good leg day you really worked the conditioning good

*Salute*

 

[TPartin]

you're making things fun and doing some cool exercises

*Salute*

 

[TPartin]

looking really good man I like the pictures of your workouts

*Salute*

 

[TPartin]

watermelon really hits the spot this time of year

LoL true

 

[TPartin]

the food is looking terrific keep up the good work

*Salute*

 

[TPartin]

I like that rice dish it's very creative

*Salute*

 

[TPartin]

Dumbbell squat front raise?? Made up move

LoL dumbbell squat to/with front raises

 

[TPartin]

keep up the good work we love success

*Salute*

 

[TPartin]

I like how you add in the pictures along with your workouts that's very helpful especially for newbies

*Salute*

 

[TPartin]

bro amazing job, you a top notch man

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x12 - 425 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) - 65 lb

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

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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

 

[the_alcatraz]

LEGS

Leg Press - 3x12 - 425 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) - 65 lb
View attachment 145661View attachment 145662View attachment 145663
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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
View attachment 145660

@TPartin ground beef with beans is good bro i love your meal

 

[ballin2504]

Great pics

 

[Tiger Salman Khan]

LEGS

Leg Press - 3x12 - 425 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) - 65 lb
View attachment 145661View attachment 145662View attachment 145663
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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
View attachment 145660

@TPartin Great going buddy.....keep killing it.........

 

[TPartin]

@TPartin ground beef with beans is good bro i love your meal

*Salute*

 

[TPartin]

@TPartin Great going buddy.....keep killing it.........

*Salute*

 

[TPartin]

Great pics

*Salute*

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

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

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

Suspended Row (Strap) - 3x8-12 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 104 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 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, brown rice, green peas, and beans

 

[Jayne Scott]

LEGS

Leg Press - 3x12 - 425 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) - 65 lb
View attachment 145661View attachment 145662View attachment 145663
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 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
View attachment 145660

Great update @TPartin

 

[TPartin]

Great update @TPartin

*Salute*

 

[TPartin]

BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 104 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 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

 

[MUSTANG_18]

BACK & BICEPS

Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 104 lb
View attachment 145877
View attachment 145878View attachment 145879
Neutral Grip Pullup (Pullup Bar) - 3x12 - R: 60 sec

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 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
View attachment 145876
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

@TPartin meat balls in the end right?

 

[TPartin]

@TPartin meat balls in the end right?

LoL more or less

 

[TPartin]

LEG

Leg Press - 3x12 - 425 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) - 65 lb

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

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Friday*:

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

 

[the_alcatraz]

LEG

Leg Press - 3x12 - 425 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) - 65 lb

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

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec
View attachment 146018
View attachment 146019
Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Friday*:

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 View attachment 146020

Snack: Protein shake and strawberries

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

last meal is like chicken cutlet?

 

[TPartin]

last meal is like chicken cutlet?

It's pork

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x8 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x8 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb

Push-ups - 3x8 - R: 60 sec

Incline Dumbbell Press - 3x8 - 62 lb

Dumbbell Overhead Press - 3x8 - 35 lb - R: 60 sec

Chest Cable Fly - 3x8 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x12 (each side) - 74 lb

Single-Arm DB Curl - 3x12 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*

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

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 102 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 lb - R: 60 sec

Diet

*Wednesday:*

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

 

[the_alcatraz]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec
View attachment 146197
View attachment 146198
View attachment 146199
Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 102 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 lb - R: 60 sec

Diet

*Wednesday:*

Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
View attachment 146200
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

clean meals man

 

[TPartin]

clean meals man

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x12 - 425 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) - 65 lb

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

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Friday*:
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

 

[MUSTANG_18]

LEGS

Leg Press - 3x12 - 425 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) - 65 lb
View attachment 146336
Mountain Climber on Sliders (Sliding Discs) - 3x20 - R: 60 sec

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Friday*:
Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
View attachment 146335
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

@TPartin last one is sausage right nice

 

[TPartin]

@TPartin last one is sausage right nice

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x8 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x8 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb

Push-ups - 3x8 - R: 60 sec

Incline Dumbbell Press - 3x8 - 62 lb

Dumbbell Overhead Press - 3x8 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x8 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x12 (each side) - 74 lb

Single-Arm DB Curl - 3x12 (each side) - 52 lb - R: 60 sec

Diet
*Monday:*

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, mixed berries and cottage cheese

Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots

 

[the_alcatraz]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x8 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x8 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x8 - 71 lb

Push-ups - 3x8 - R: 60 sec

Incline Dumbbell Press - 3x8 - 62 lb

Dumbbell Overhead Press - 3x8 - 35 lb each - R: 60 sec
View attachment 146415
View attachment 146416

Chest Cable Fly - 3x8 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x8-12 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x12 (each side) - 74 lb

Single-Arm DB Curl - 3x12 (each side) - 52 lb - R: 60 sec

Diet
*Monday:*

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, mixed berries and cottage cheese View attachment 146417

Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots

shoulders look huge @TPartin

 

[TPartin]

shoulders look huge @TPartin

*Salute*

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x12 - 75 lb

AB Rollout (AB Wheel) - 3x8-12 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x12 - 110 lb

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

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x12 - 102 lb

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

Chin Up (Pullup Bar) - 3x12

Dumbbell Biceps Curl (Dumbbells) - 3x12 - 39 lb - 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

 

[TPartin]

LEGS

Leg Press - 3x12 - 425 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) - 65 lb

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

Dumbbell Romanian Deadlift - 3x12 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x12 (each side) - 85 lb

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

Diet

*Friday*:
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

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*

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

 

[Jayne Scott]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*

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
View attachment 146602

Nice update @TPartin

 

[TPartin]

Nice update @TPartin

*Salute*

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15

Dumbbell Biceps Curl (Dumbbells) - 3x15 - 39 lb - R: 60 sec

Diet

*Wednesday:*

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

 

[MUSTANG_18]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15
View attachment 146728View attachment 146729View attachment 146730
Dumbbell Biceps Curl (Dumbbells) - 3x15 - 39 lb - R: 60 sec

Diet

*Wednesday:*

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

push it hard

 

[TPartin]

push it hard

*Salute*

 

[TPartin]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

Suspension Trainer Single-Leg Squat Hop (Strap) - 3x20 (each side) - 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: Beef, spinach, lettuce, beans

Snack: Protein shake, mixed berries and cottage cheese
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 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

 

[Jayne Scott]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 35 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 85 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec
View attachment 146902View attachment 146903
Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet

*Monday:*
Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
View attachment 146901
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

Keep on grinding @TPartin

 

[TPartin]

Keep on grinding @TPartin

*Salute*

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15

Dumbbell Biceps Curl (Dumbbells) - 3x15 - 39 lb - 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, spinach, lettuce, beans

 

[the_alcatraz]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x15 - 75 lb

AB Rollout (AB Wheel) - 3x15 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x15 - 110 lb

Suspended Row (Strap) - 3x15 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x15 - 102 lb

Neutral Grip Pullup (Pullup Bar) - 3x15 - R: 60 sec

Chin Up (Pullup Bar) - 3x15

Dumbbell Biceps Curl (Dumbbells) - 3x15 - 39 lb - R: 60 sec

View attachment 147051
View attachment 147052
View attachment 147053

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, spinach, lettuce, beans
View attachment 147054

abs must be tight after that

 

[TPartin]

abs must be tight after that

Yes Sir definitely tight

 

[TPartin]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

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

Diet

*Friday*:
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

 

[TPartin]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

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

View attachment 147166
View attachment 147167
Diet

*Friday*:
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
View attachment 147168

 

[MUSTANG_18]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

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

View attachment 147166
View attachment 147167
Diet

*Friday*:
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
View attachment 147168

big training day on friday i see the legs working

 

[stevesmi]

great job man I like that meal it looks delicious

 

[TPartin]

big training day on friday i see the legs working

*Salute*

 

[TPartin]

great job man I like that meal it looks delicious

*Salute*

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x15 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x15 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x15 - 71 lb

Push-ups - 3x15 - R: 60 sec

Incline Dumbbell Press - 3x15 - 62 lb

Dumbbell Overhead Press - 3x15 - 60 lb each - R: 60 sec

Chest Cable Fly - 3x15 - 60 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x15 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x15 (each side) - 74 lb

Single-Arm DB Curl - 3x15 (each side) - 52 lb - R: 60 sec

Diet
*Monday:*

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, mixed berries and cottage cheese

Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots

 

[SteveMobsterG]

Lot of volume but light weights.

 

[ballin2504]

LEGS

Leg Press - 3x15 - 425 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x15

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

Reverse Walking Lunge (Dumbbells) - 3x15 (each side) - 65 lb

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

Dumbbell Romanian Deadlift - 3x15 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x15 (each side) - 85 lb

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

View attachment 147166
View attachment 147167
Diet

*Friday*:
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
View attachment 147168

I really enjoy mackerel also.

 

[ceo]

Bros I like how you keep things fun

 

[ROIDDERS]

this is the type of training that pumps everyone up

 

[chesty]

I'm going to copy some of your workouts I like them

 

[Ulter]

the variety of the exercises is really cool

 

[e2]

you're showing how it's done with great consistency

 

[2Thick]

you are an absolute Beast keep it going

 

[Vadim Fedorov]

much respect on this we love to see you inspire all

 

[wootoom]

i love how you are humble and not cocky

 

[MasonicBodybuilder]

Food sounds amazing. I like the look of your gym too. Not the typical franchise gym.

 

[TPartin]

i love how you are humble and not cocky

*Salute*

 

[TPartin]

Food sounds amazing. I like the look of your gym too. Not the typical franchise gym.

Thanks.

 

[TPartin]

Lot of volume but light weights.

Yes. I'll be increasing the weights gradually in the coming weeks

 

[TPartin]

Bros I like how you keep things fun

*Salute*

 

[TPartin]

I really enjoy mackerel also.

Feel you mate, I love mackerel as well

 

[TPartin]

this is the type of training that pumps everyone up

*Salute*

 

[TPartin]

I'm going to copy some of your workouts I like them

*Salute*

 

[TPartin]

the variety of the exercises is really cool

*Salute*

 

[TPartin]

you're showing how it's done with great consistency

Thanks

 

[TPartin]

much respect on this we love to see you inspire all

*Salute*

 

[TPartin]

you are an absolute Beast keep it going

Thanks

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 85 lb

AB Rollout (AB Wheel) - 3x20 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 120 lb

Suspended Row (Strap) - 3x20 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 112 lb

Neutral Grip Pullup (Pullup Bar) - 3x20 - R: 60 sec

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 49 lb - 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

 

[Tiger Salman Khan]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 85 lb

AB Rollout (AB Wheel) - 3x20 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 120 lb

Suspended Row (Strap) - 3x20 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 112 lb

Neutral Grip Pullup (Pullup Bar) - 3x20 - R: 60 sec

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 49 lb - R: 60 sec
View attachment 147432
View attachment 147433
View attachment 147434

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
View attachment 147435

@TPartin legit work dude.....good going........

 

[Noah Wixx]

Legitimate updates great work and food looks awesome

 

[25homes]

Doin great

 

[RoySimpson]

Looking good bro!

 

[TPartin]

LEGS

Leg Press - 3x15 - 435 lb

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

Swiss Ball Hip Extension (Swiss Ball) - 3x20

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

Reverse Walking Lunge (Dumbbells) - 3x20 (each side) - 75 lb

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

Dumbbell Romanian Deadlift - 3x20 - 90 lb

Kick Butts - 3x20 - R: 60 sec

Unstable Single-Leg Calf Raise (Dumbbells) - 3x20 (each side) - 85 lb

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

Diet

*Monday:*

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

 

[TPartin]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x18 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x18 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x18 - 71 lb

Push-ups - 3x18 - R: 60 sec

Incline Dumbbell Press - 3x18 - 62 lb

Dumbbell Overhead Press - 3x18 - 60 lb each - R: 60 sec

Chest Cable Fly - 3x18 - 60 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x18 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x18 (each side) - 74 lb

Single-Arm DB Curl - 3x18 (each side) - 52 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, spinach, lettuce, beans

 

[Jayne Scott]

SHOULDER, CHEST & ARMS

Dumbbell Squat with Front Raise (Dumbbells) - 3x18 - 76 lb

Cross-Body Cable Raise (Cable Machine) - 3x18 - 60 lb - R: 60 sec

Dumbbell Floor Press (Dumbbells) - 3x18 - 71 lb

Push-ups - 3x18 - R: 60 sec

Incline Dumbbell Press - 3x18 - 62 lb

Dumbbell Overhead Press - 3x18 - 60 lb each - R: 60 sec

Chest Cable Fly - 3x18 - 60 lb

Bosu Plyo Push-ups (Bosu Ball) - 3x18 - R: 60 sec

Single-Arm Pushdown (Cable Machine) - 3x18 (each side) - 74 lb

Single-Arm DB Curl - 3x18 (each side) - 52 lb - R: 60 sec

View attachment 147582
View attachment 147583
View attachment 147584
Diet
*Monday:*

Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
View attachment 147585
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, spinach, lettuce, beans

Well-done with this update

 

[TPartin]

Well-done with this update

*Salute*

 

[TPartin]

BACK & BICEPS


Straight-arm Pulldown (Lat Pulldown Bar) - 3x20 - 85 lb

AB Rollout (AB Wheel) - 3x20 - R: 60 sec

Seated Cable Row (Lat Pulldown Bar) - 3x20 - 120 lb

Suspended Row (Strap) - 3x20 - R: 60 sec

Lat Pulldown from Knees (Lat Pulldown Bar) - 3x20 - 112 lb

Neutral Grip Pullup (Pullup Bar) - 3x20 - R: 60 sec

Chin Up (Pullup Bar) - 3x20

Dumbbell Biceps Curl (Dumbbells) - 3x20 - 49 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

 

[ceo]

you are killin it !

 

[ROIDDERS]

nice updates once again keep it going

 

[chesty]

food looks terrific I really like it

 

[Ulter]

good job on the meals that's how it's done

 

[e2]

love to see your training style it's very on point

 

[2Thick]

you've got a good variety to your training I like it

 

[Vadim Fedorov]

very inspirational log thanks for the update

 

[wootoom]

you won't go wrong following this you are a beast