Approved Log Hearin training Log

[Hearin]

Very nicely done, love the food choices and the workouts look prime, keep up the great work

 

[Hearin]

Workout #1: Upper Body (August 22)

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 67 (August 22)

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, 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

 

[25homes]

Lookin solid

 

[RoySimpson]

Great log right here!!

 

[Hearin]

Lookin solid

Danke

 

[Hearin]

Workout #2: Lower Body (August 23)

Goblet Squat - 3x15, 12, 10 - 32 lb

Stiff Leg Deadlift - 3x15, 12, 10 - 71 lb

Leg Press - 3x15, 12, 10 - 101 lb

Curtsy Lunge Pulse - 3x15, 12, 10 - 59 lb

Seated Calf Raise - 3x15, 12, 10 - 43 lb

Crunches - 3x15, 12, 10

Cardio: 20-30 mins

Diet
Day 68 (August 23)

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 quinoa and green beans

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 26)

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

Hammer 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 69 (August 26)

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

 

[BigArms42]

Workout #3: Upper Body (August 26)

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

Hammer 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
View attachment 13457
Diet
Day 69 (August 26)

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
View attachment 13458
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

steak is hot

 

[Hearin]

steak is hot

 

[Hearin]

Workout #4: Lower Body (August 27)

Dumbbell Sumo Squat - 3x20, 15, 10 - 45 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 70 (August 27)

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 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[Jayne Scott]

Workout #4: Lower Body (August 27)

Dumbbell Sumo Squat - 3x20, 15, 10 - 45 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
View attachment 13485
Diet
Day 70 (August 27)

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
View attachment 13486
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

The meal looks tasty

 

[zedhed]

you're doing an amazing job I love these training

 

[caligirl85]

keep up the good work we are proud of you

 

[Shrine]

I want to see you continue to succeed

 

[Zyglamail]

very impressive workout

 

[Arabian]

you're doing a lot of different things I like the variety

 

[BookerTNY]

this is a very inspirational log much respect

 

[sambee38]

I like how you keep things simple but keep the volume strong

 

[Austin316]

keep up the good work we love to see your updates

 

[Hearin]

you're doing an amazing job I love these training