Approved Log Hearin training Log

[Hearin]

great job on this what an inspiration you are

Thanks

 

[Hearin]

I love your updates you are amazing

Thanks

 

[Hearin]

great training sessions as always

Thanks

 

[Hearin]

the food looks delicious and it's healthy

Thanks

 

[Hearin]

diet looks tremendous

Thanks

 

[Hearin]

I like how you're snacking on some healthy options

Thanks

 

[Hearin]

Workout #3: Upper Body (October 28)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 73 lb

Flat Bench Press - 3x20, 15, 12 - 74 lb

DB Lateral Raise - 3x20, 15, 12 - 25 lb

Hammer DB Curl - 3x20, 15, 12 - 27 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 30 lb

Abdominal Air Bike - 3x20, 20, 20

Diet
Day 103 (October 28)

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: oats mixed with whey chocolate protein powder with warm almond milk unsweetened with a handful of raisins and banana and apple and almonds

Dinner: sirloin steak with sweet potato and asparagus

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 #4: Lower Body (October 29)

Dumbbell Sumo Squat - 3x20, 15, 10 - 55 lb

Deadlift - 3x20, 15, 10 - 109 lb

Dumbbell Step-Up - 3x20, 15, 10 - 25 lb

Hip Abduction - 3x20, 15, 10 - 64 lb

Seated Calf Raise - 3x20, 15, 10 - 63 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet
Day 104 (October 29)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and green beans

Snack: apples with natural nut butter

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

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 #1: Upper Body (October 31)

Incline DB Press - 3x20, 15, 12 - 37 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 75 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 68 lb

Alternate DB Curl - 3x20, 15, 12 - 27 lb

Lying Triceps Extension - 3x20, 15, 12 - 59 lb

Cardio: 20-30 mins

Diet
Day 105 (October 31)

Breakfast: protein shake with oatmeal

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, potatoes with quinoa and green beans

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 (November 1)

Goblet Squat - 3x20, 15, 12 - 42 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 81 lb

Leg Press - 3x20, 15, 12 - 111 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 69 lb

Seated Calf Raise - 3x20, 15, 12 - 53 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet

Day 106 (November 1)

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

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