Approved Log Hearin training Log

[BigArms42]

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
View attachment 11098
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
View attachment 11097
Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

avacado meal clean sista

 

[Hearin]

Workout #1: Upper Body (July 11)

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

Bent-Over Barbell Row - 3x12, 10, 8 - 58 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 58 lb

Alternate DB Curl - 3x12, 10, 8 - 17 lb

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

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 43 (July 11)

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

 

[Hearin]

avacado meal clean sista

 

[RealQuadzilla40]

Workout #1: Upper Body (July 11)

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

Bent-Over Barbell Row - 3x12, 10, 8 - 58 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 58 lb

Alternate DB Curl - 3x12, 10, 8 - 17 lb
View attachment 11175
Lying Triceps Extension - 3x12, 10, 8 - 49 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 43 (July 11)

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 11174

clean with the chicken
train hard sista

 

[Hearin]

clean with the chicken
train hard sista

 

[Hearin]

Workout #2: Lower Body (July 12)

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 44 (July 12)

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 with ride and broccoli

 

[Jayne Scott]

Workout #2: Lower Body (July 12)

Goblet Squat - 3x12, 10, 8 - 22 lb
View attachment 11259

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 44 (July 12)

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 with ride and broccoli
View attachment 11260

Nice job on your training

 

[Hearin]

Nice job on your training

 

[Hearin]

Workout #3: Upper Body (July 15)

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 45 (July 14)

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

 

[going2cycle]

Workout #3: Upper Body (July 15)

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
View attachment 11320
Cardio: 20-30 mins

Diet
Day 45 (July 14)

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
View attachment 11319

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

nice love your omega addition
what type you using?

 

[Hearin]

nice love your omega addition
what type you using?

Thank you, I use one from healthy hey

 

[Hearin]

Workout #4: Lower Body (July 16)

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 46 (July 16)

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 #1: Upper Body (July 18)

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

Bent-Over Barbell Row - 3x12, 10, 8 - 58 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 58 lb

Alternate DB Curl - 3x12, 10, 8 - 17 lb

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

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 47 (July 18)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

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: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[starboy]

Workout #1: Upper Body (July 18)

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

Bent-Over Barbell Row - 3x12, 10, 8 - 58 lb

Smith Machine Shoulder Press - 3x12, 10, 8 - 58 lb

Alternate DB Curl - 3x12, 10, 8 - 17 lb
View attachment 11469View attachment 11470View attachment 11471
Lying Triceps Extension - 3x12, 10, 8 - 49 lb

Lying Leg Raise - 3x12, 12, 12

Cardio: 20-30 mins

Diet
Day 47 (July 18)

Breakfast: scrambled eggs, stir-fried veggies, and oatmeal

Snack: whey protein shake
View attachment 11468
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: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

@Hearin push it sista

 

[Hearin]

@Hearin push it sista

 

[Hearin]

Workout #2: Lower Body (July 19)

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 48 (July 19)

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: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[GHgut4life]

Workout #2: Lower Body (July 19)

Goblet Squat - 3x12, 10, 8 - 22 lb
View attachment 11551
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 48 (July 19)

Breakfast: protein pancakes with fresh berries
View attachment 11552
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: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

that last meal is pancakes sister?

 

[Hearin]

that last meal is pancakes sister?

Yes dear

 

[Hearin]

Workout #3: Upper Body (July 22)

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 49 (July 22)

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

Snack: protein shake

Lunch: grilled fish with white rice and broccoli

Snack: egg white omelet with bell peppers and mushrooms

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

 

[Jayne Scott]

Workout #3: Upper Body (July 22)

Wide Grip Lat Pull Down - 3x12, 10, 8 - 68 lb
View attachment 11658
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 49 (July 22)

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

Snack: protein shake

Lunch: grilled fish with white rice and broccoli
View attachment 11657
Snack: egg white omelet with bell peppers and mushrooms

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

Nice one