Approved Log Hearin training Log

[starboy]

Workout #4: Lower Body (June 25)

Dumbbell Sumo Squat - 3x12, 10, 8 - 45 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 35 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins
View attachment 10525

Diet
Day 34 (June 25)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake

Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus
View attachment 10526

@Hearin you strong woman

 

[Hearin]

@Hearin you strong woman

Thanks

 

[Hearin]

Workout #1: Upper Body (June 27)

Incline DB Press - 3x12, 10, 8 - 28 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 91 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 69 lb

Alternate DB Curl - 3x12, 10, 8 - 30 lb

Lying Triceps Extension - 3x12, 10, 8 - 49 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 35 (June 27)

Breakfast: Greek yogurt with whole grain granola and berries

Snack: turkey breast with carrots and celery sticks

Lunch: grilled chicken breast over spinach with sliced strawberries and almonds

Snack: protein shake

Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[Hearin]

Workout #2: Lower Body (June 28)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 36 (June 28)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms

Snack: apples with natural nut butter

Dinner: broiled fish, brown rice, and a mixed green salad

 

[starboy]

Workout #2: Lower Body (June 28)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Walking Lunge - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb
View attachment 10664
Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 36 (June 28)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and mushrooms

Snack: apples with natural nut butter

Dinner: broiled fish, brown rice, and a mixed green salad
View attachment 10665

@Hearin great meals i love those sista

 

[Hearin]

@Hearin great meals i love those sista

Thanks

 

[Hearin]

Workout #3: Upper Body (July 1)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 55 lb

Flat Bench Press - 3x12, 10, 8 - 50 lb

DB Lateral Raise - 3x12, 10, 8 - 18 lb

Hammer DB Curl - 3x12, 10, 8 - 23 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 21 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 37 (July 1)

Breakfast: Baked chocolate banana bread oatmeal with a pineapple, mango, banana and spinach 30g protein shake

Snack: hard-boiled egg whites with sliced peppers and cucumbers

Lunch: grilled chicken with white bean and tomato salad

Snack: Greek yogurt with berries and nuts

Dinner: grilled fish with quinoa and green beans

 

[BigArms42]

Workout #3: Upper Body (July 1)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 55 lb
View attachment 10713
Flat Bench Press - 3x12, 10, 8 - 50 lb

DB Lateral Raise - 3x12, 10, 8 - 18 lb

Hammer DB Curl - 3x12, 10, 8 - 23 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 21 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 37 (July 1)

Breakfast: Baked chocolate banana bread oatmeal with a pineapple, mango, banana and spinach 30g protein shake
View attachment 10714
Snack: hard-boiled egg whites with sliced peppers and cucumbers

Lunch: grilled chicken with white bean and tomato salad

Snack: Greek yogurt with berries and nuts

Dinner: grilled fish with quinoa and green beans

@Hearin pull it hard sista

 

[Hearin]

@Hearin pull it hard sista

 

[Hearin]

Workout #4: Lower Body (July 2)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 38 (July 2)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake

Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

 

[going2cycle]

Workout #4: Lower Body (July 2)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb
View attachment 10777
Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 38 (July 2)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

Snack: protein shake
View attachment 10779
Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce

Snack: apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

@Hearin i like your dinner
steak city

 

[Hearin]

@Hearin i like your dinner
steak city

Thanks

 

[Hearin]

Workout #1: Upper Body (July 4)

Incline DB Press - 3x12, 10, 8 - 27 lb

Bent-Over Barbell Row - 3x12, 10, 8 - 55 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 55 lb

Alternate DB Curl - 3x12, 10, 8 - 21 lb

Lying Triceps Extension - 3x12, 10, 8 - 25 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 39 (July 4)

Breakfast: Greek yogurt with whole grain granola and berries

Snack: turkey breast with carrots and celery sticks

Lunch: grilled chicken breast over spinach with sliced strawberries and almonds

Snack: protein shake

Dinner: salmon, spinach, peppers, onions, and over brown rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[Hearin]

Workout #2: Lower Body (July 5)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Curtsy Lunge Pulse - 3x12, 10, 8 - 41 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 40 (July 5)

Breakfast: scrambled eggs, cheese, veggies, oatmeal with date powder, and orange juice

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[starboy]

Workout #2: Lower Body (July 5)

Goblet Squat - 3x12, 10, 8 - 22 lb

Stiff Leg Deadlift - 3x12, 10, 8 - 61 lb

Leg Press - 3x12, 10, 8 - 91 lb

Curtsy Lunge Pulse - 3x12, 10, 8 - 41 lb
View attachment 10974
Seated Calf Raise - 3x12, 10, 8 - 33 lb

Crunches - 3x12, 10, 8

Cardio: 20-30 mins

Diet
Day 40 (July 5)

Breakfast: scrambled eggs, cheese, veggies, oatmeal with date powder, and orange juice
View attachment 10973

Snack: whey protein shake

Lunch: grilled chicken breast, mixed greens, and baked sweet potato

Snack: hard-boiled egg(s) and carrot sticks

Dinner: broiled fish, green beans with brown rice

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

awesome day sista

 

[Hearin]

awesome day sista

Thank you

 

[Hearin]

Workout #3: Upper Body (July 8)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 68 lb

Flat Bench Press - 3x12, 10, 8 - 69 lb

DB Lateral Raise - 3x12, 10, 8 - 20 lb

Hammer DB Curl - 3x12, 10, 8 - 22 lb

Straight Bar Tricep Extension - 3x12, 10, 8 - 25 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 41 (July 8)


Breakfast: protein pancakes with fresh berries

Snack: apple slices and almonds

Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[Jayne Scott]

Workout #3: Upper Body (July 8)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 68 lb

Flat Bench Press - 3x12, 10, 8 - 69 lb

DB Lateral Raise - 3x12, 10, 8 - 20 lb

Hammer DB Curl - 3x12, 10, 8 - 22 lb
View attachment 11053

Straight Bar Tricep Extension - 3x12, 10, 8 - 25 lb

Abdominal Air Bike - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 41 (July 8)


Breakfast: protein pancakes with fresh berries
View attachment 11054
Snack: apple slices and almonds

Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans

Snack: protein shake

Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

Those pancakes look yummy

 

[Hearin]

Those pancakes look yummy

They were

 

[Hearin]

Workout #4: Lower Body (July 9)

Squat - 3x12, 10, 8 - 68 lb

Deadlift - 3x12, 10, 8 - 86 lb

Dumbbell Step-Up - 3x12, 10, 8 - 15 lb

Hip Abduction - 3x12, 10, 8 - 54 lb

Seated Calf Raise - 3x12, 10, 8 - 33 lb

Exercise Ball Crunch - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 42 (July 9)

Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries

Snack: protein shake

Lunch: grilled fish with a spinach salad and broccoli

Snack: Spinach-mushroom egg scramble w/ avocado and banana slices

Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad