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Approved Log Hearin training Log

Workout #1– Lower Body Focus (Glutes, Quads, Hamstrings)

Warm-Up (5 mins): Glute activation band walks, bodyweight squats.

1. Kas Hip Thrust – 3x12 (~45 lbs)

2. Deficit Dumbbell Sumo Squat – 3x10 (20 lbs dumbbells)
IMG-20250818-WA0004.jpg

3. Elevated Barbell Reverse Lunge – 3x8 per leg (30 lbs barbell)

4. Internal Rotation RDL – 3x12 (15 lbs dumbbells)

5. Curtsy Lunge – 3x10 per leg (bodyweight)

6. Monster Walks (banded) – 3x20 steps

7. Dumbbell Glute Bridge – 2x20 (dumbbell ~20 lbs across hips)

Diet

Day 283 (October 8)
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: 1 cup
 
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