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Approved Log Hearin training Log

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
 
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
IMG-20240506-WA0002.jpg

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
IMG-20240710-WA0007.jpg
 
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
 
Workout #2: Lower Body (July 12)

Goblet Squat - 3x12, 10, 8 - 22 lb
IMG-20240506-WA0007~2.jpg


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
IMG-20240606-WA0006.jpg
 
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 👏
 
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
IMG-20240714-WA0030.jpg

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
IMG-20240714-WA0029.jpg


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
 
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?
 
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
IMG-20240509-WA0006~2.jpg

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
IMG-20240508-WA0012~2.jpg


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
 
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
IMG-20240717-WA0005.jpg
IMG-20240717-WA0006.jpg
IMG-20240717-WA0004.jpg

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
IMG-20240717-WA0003.jpg

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
 
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
 
Workout #2: Lower Body (July 19)

Goblet Squat - 3x12, 10, 8 - 22 lb
IMG-20240625-WA0004.jpg

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
IMG-20240708-WA0003.jpg

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
 
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