Approved Log Hearin training Log

[Hearin]

Workout #2: Lower Body (August 9)

Goblet Squat - 3x15, 12, 10 - 22 lb

Stiff Leg Deadlift - 3x15, 12, 10 - 61 lb

Leg Press - 3x15, 12, 10 - 91 lb

Walking Lunge - 3x15, 12, 10 - 41 lb

Seated Calf Raise - 3x15, 12, 10 - 33 lb

Crunches - 3x15, 12, 10

Cardio: 20-30 mins

Diet
Day 61 (August 9)

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 #3: Upper Body (August 12)

Wide Grip Lat Pull Down - 3x15, 12, 10 - 68 lb

Flat Bench Press - 3x15, 12, 10 - 69 lb

DB Lateral Raise - 3x15, 12, 10 - 20 lb

Bicep DB Curl - 3x15, 12, 10 - 22 lb

Straight Bar Tricep Extension - 3x15, 12, 10 - 25 lb

Abdominal Air Bike - 3x15, 15, 15

Cardio: 20-30 mins

Diet
Day 62 (August 12)

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: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[Jayne Scott]

Workout #3: Upper Body (August 12)

Wide Grip Lat Pull Down - 3x15, 12, 10 - 68 lb

Flat Bench Press - 3x15, 12, 10 - 69 lb

DB Lateral Raise - 3x15, 12, 10 - 20 lb

Bicep DB Curl - 3x15, 12, 10 - 22 lb
View attachment 12703
Straight Bar Tricep Extension - 3x15, 12, 10 - 25 lb

Abdominal Air Bike - 3x15, 15, 15

Cardio: 20-30 mins

Diet
Day 62 (August 12)

Breakfast: oatmeal with berries and scrambled egg whites

Snack: turkey breast with carrots and celery

Lunch: sirloin steak with broccoli and green beans
View attachment 12702
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: 3–5 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

Keep it going gal, god job

 

[Hearin]

Workout #4: Lower Body (August 13)

Squat - 3x20, 15, 10 - 68 lb

Deadlift - 3x20, 15, 10 - 99 lb

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

Hip Abduction - 3x20, 15, 10 - 54 lb

Seated Calf Raise - 3x20, 15, 10 - 33 lb

Exercise Ball Crunch - 3x20, 15, 10

Cardio: 20-30 mins

Diet
Day 63 (August 13)

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), cashew nuts and carrot sticks

Dinner: broiled fish, broccoli with 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 (August 15)

Incline DB Press - 3x15, 12, 10 - 28 lb

Bent-Over Barbell Row - 3x15, 12, 10 - 58 lb

Smith Machine Shoulder Press - 3x15, 12, 10 - 58 lb

Alternate DB Curl - 3x15, 12, 10 - 17 lb

Lying Triceps Extension - 3x15, 12, 10 - 49 lb

Cardio: 20-30 mins

Diet
Day 64 (August 15)

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

 

[Hearin]

Workout #2: Lower Body (August 16)

Goblet Squat - 3x15, 12, 10 - 22 lb

Stiff Leg Deadlift - 3x15, 12, 10 - 61 lb

Leg Press - 3x15, 12, 10 - 91 lb

Curtsy Lunge Pulse - 3x15, 12, 10 - 49 lb

Seated Calf Raise - 3x15, 12, 10 - 33 lb

Crunches - 3x15, 12, 10

Cardio: 20-30 mins

Diet
Day 65 (August 16)

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 broccoli, green beans and asparagus

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 #1: Upper Body (August 15)

Incline DB Press - 3x15, 12, 10 - 28 lb

Bent-Over Barbell Row - 3x15, 12, 10 - 58 lb

Smith Machine Shoulder Press - 3x15, 12, 10 - 58 lb

Alternate DB Curl - 3x15, 12, 10 - 17 lb
View attachment 12998
View attachment 12999
View attachment 13000
Lying Triceps Extension - 3x15, 12, 10 - 49 lb

Cardio: 20-30 mins

Diet
Day 64 (August 15)

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

Workout #2: Lower Body (August 16)

Goblet Squat - 3x15, 12, 10 - 22 lb

Stiff Leg Deadlift - 3x15, 12, 10 - 61 lb

Leg Press - 3x15, 12, 10 - 91 lb

Curtsy Lunge Pulse - 3x15, 12, 10 - 49 lb
View attachment 13106
Seated Calf Raise - 3x15, 12, 10 - 33 lb

Crunches - 3x15, 12, 10

Cardio: 20-30 mins

Diet
Day 65 (August 16)

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 broccoli, green beans and asparagus
View attachment 13107
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

awesome one sister

 

[SteveSmi]

beautiful training and beautiful meal

 

[Mobster]

Try a more upright upper body stance on lunges

 

[ballin2504]

Workout #2: Lower Body (August 16)

Goblet Squat - 3x15, 12, 10 - 22 lb

Stiff Leg Deadlift - 3x15, 12, 10 - 61 lb

Leg Press - 3x15, 12, 10 - 91 lb

Curtsy Lunge Pulse - 3x15, 12, 10 - 49 lb
View attachment 13106
Seated Calf Raise - 3x15, 12, 10 - 33 lb

Crunches - 3x15, 12, 10

Cardio: 20-30 mins

Diet
Day 65 (August 16)

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 broccoli, green beans and asparagus
View attachment 13107
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

Form looks great!

 

[JasonPriest]

very nice work! you are pumping me up

 

[BodyMonster34]

sister you are a beast!

 

[QuadSweep]

very nice variation of exercises

 

[Austin316]

I like how you stay humble and on point

 

[sambee38]

good job you're keeping things fun

 

[BookerTNY]

very nice update I like this log a lot

 

[Arabian]

you are showing how it's done every time you update us

 

[Zyglamail]

I'm glad that you're on a roll you're unstoppable now

 

[Shrine]

great update over the weekend

 

[caligirl85]

great training session you're getting plenty of volume and you're really pushing things