Please Scroll Down to see Community
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Hearin training Log

Workout #2: Lower Body (August 9)

Goblet Squat - 3x15, 12, 10 - 22 lb
IMG-20240625-WA0004.jpg

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
IMG-20240527-WA0005.jpg

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
 
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
IMG-20240522-WA0005~2.jpg

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
IMG-20240625-WA0000.jpg

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
 
Hearin said:
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
Click to expand...
Keep it going gal, god job 👏
 
Workout #4: Lower Body (August 13)

Squat - 3x20, 15, 10 - 68 lb

Deadlift - 3x20, 15, 10 - 99 lb
IMG-20240530-WA0018.jpg

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
IMG-20240509-WA0007~2.jpg

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
 
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
IMG-20240717-WA0006.jpg

IMG-20240717-WA0005.jpg

IMG-20240717-WA0004.jpg

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
 

Attachments

  • IMG-20240527-WA0005.jpg
    IMG-20240527-WA0005.jpg
    109 KB · Views: 18
  • IMG-20240613-WA0000.jpg
    IMG-20240613-WA0000.jpg
    111.1 KB · Views: 18
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
IMG-20240705-WA0009.jpg

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
IMG-20240516-WA0001.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
 
Hearin said:
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
Click to expand...
Hearin said:
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
Click to expand...
awesome one sister :)
 
Hearin said:
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
Click to expand...
Form looks great!
 
very nice variation of exercises
 
you are showing how it's done every time you update us
 
great update over the weekend
 
great training session you're getting plenty of volume and you're really pushing things
 
You must log in or register to reply here.
Similar threads
Thread starter Title Forum Replies Date
Richard Brown NapsGear NapsGear Ask Me Anything : #Jujimufu : Understanding the Role and Importance of Training Partners in Fitness Steroids and SARMS 11
Richard Brown NapsGear NapsGear Ask Me Anything : #FrankMcGrath : The Drive Behind Continuous Training ( Full Arm Workout) Steroids and SARMS 10
boxcutter Approved Log Boxcutters Diet Training Log Steroids and SARMS 793
Richard Brown NapsGear NapsGear Ask Me Anything : Jujimufu Exposes the Hidden Flaws in Your Training Program! Steroids and SARMS 16
B sarms for heavy volume training Steroids and SARMS 22
Z 58 years old and strength training Steroids and SARMS 25
Eneiched402 Approved Log My First Testosterone cycle diet training Log Steroids and SARMS 27
Richard Brown Approved NapsGear Ask Me Anything - James Hollingshead Episode - 50 : Gear, Training, and Diet Leading Up to the Arnold Classic Steroids and SARMS 18
AdriGeyer Approved Log LeanBulk Pre-cycle Training log Steroids and SARMS 149
J sarms training stack Steroids and SARMS 20
X high intensity training on sarms Steroids and SARMS 20
JimAbs43 Podcast IronOverload.io Hardcore 60 - Training hard in the gym! why? Steroids and SARMS 17
JimAbs43 Podcast IronOverload.io Hardcore 59 How to train for the perfect Body? Training for shape Steroids and SARMS 19
Juice0704 Approved Log Supertest, Masteron, Superdrol 12 Weeks Cycle and Training Log Steroids and SARMS 121
JimAbs43 Podcast IronOverload.io Hardcore 58 - Why you should cycle your training? Steroids and SARMS 19
Y hard and long training steroid run Steroids and SARMS 21
AKS1234 Approved Log My Pre Anavar Diet Training Log Steroids and SARMS 282
Z Training buddy steroid stack Steroids and SARMS 22
AureliantheGreast Approved Log My Pre-Cycle training and diet Log - AureliantheGreasts Steroids and SARMS 157
Hoovtob Approved Log My Past and Current Cycle - Diet - Training Log Steroids and SARMS 73
Y Sarms while i am backing off training Steroids and SARMS 18
JimAbs43 Podcast Evolutionary.org 547 - KISS Principle for Training - how? Steroids and SARMS 17
JimAbs43 Evolutionary.org 522 - How to get more from training (Bench Press, Squats, Deadlifts) Steroids and SARMS 16
Richardbrown Napsgear: Training Method: 6-12-25 Protocol Steroids and SARMS 13
X Hard gym training with sarms Steroids and SARMS 17
Richardbrown Napsgear: Training Abs on A Stationary Bike? Here’s How Steroids and SARMS 12
V Non weight training cycle Steroids and SARMS 21
dylangemelli Video The MANY Benefits of Cardio Training: A new video by Dylan Gemelli Steroids and SARMS 18
Richardbrown Napsgear: Beach Body or Body Builder: Training and Nutrition Differ for Each Steroids and SARMS 12
jasonhill800 How Do You Know If You're Training Enough? Steroids and SARMS 10
JimAbs43 Evolutionary.org Radio 430 Steroids and Sarms for Females. Diet and training tips for ladies. Steroids and SARMS 11
F Training over 40 Steroids and SARMS 14
Richardbrown Naps Knowledge Article: High Volume Training: Is It Better? Steroids and SARMS 11
X running steroids without training Steroids and SARMS 15
B Training Twice A Day Steroids and SARMS 12
W training calves for mass Steroids and SARMS 5
C Bill Starr training program? Steroids and SARMS 8
G keeping anger under control thanks to weight training? Steroids and SARMS 7
D HIIT routines for weight training? Steroids and SARMS 6
C does a tall person have a harder time weight training? Steroids and SARMS 9
Anabolex-Chuck Evolutionary.org Podcast #357[Q/A]Dbol,Test,Deca,Leg training,small balls?! Steroids and SARMS 5
R metformin after training Steroids and SARMS 10
R training routine on anavar for women Steroids and SARMS 8
B personal training for me? Steroids and SARMS 8
S labor after weight training Steroids and SARMS 9
H golfing and weight training? Steroids and SARMS 9
C can martial arts boost my weight training? Steroids and SARMS 7
D serious surgery and training Steroids and SARMS 8
K core training sensible? Steroids and SARMS 6
O DC training yay or nay? Steroids and SARMS 10

Similar threads

Top Bottom