Approved Log Hearin training Log

[e2]

keep up the good work we love to see your success

 

[2Thick]

A+++ job on this training

 

[Vadim Fedorov]

you are rolling now nothing's gonna get in your way

 

[wootoom]

I love to see this hardcore training volume

 

[Hearin]

Heck of an update I like how you keep things fun

Thanks

 

[Hearin]

you are rolling now nothing's gonna get in your way

 

[Hearin]

I love to see this hardcore training volume

 

[Hearin]

fun exercises that anyone can follow

Thanks

 

[Hearin]

keep up the good work I like how you're pushing it

Thanks

 

[Hearin]

lots of good exercises on this log

 

[Hearin]

keep up the good work we love to see your success

Thanks

 

[Hearin]

A+++ job on this training

Thanks

 

[Hearin]

Workout #3: Upper Body (September 9)

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 77 (September 9)

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

 

[Hearin]

Workout #4: Lower Body (September 11)

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 78 (September 11)

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 cucumbers, onions, and broccoli over 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

 

[Hearin]

Workout #1: Upper Body (September 12)

Incline DB Press - 3x20, 15, 12 - 28 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 58 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 58 lb

Alternate DB Curl - 3x20, 15, 12 - 17 lb

Lying Triceps Extension - 3x20, 15, 12 - 49 lb

Cardio: 20-30 mins

Diet
Day 79 (September 12)

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

 

[zedhed]

you are showing us all what heart is all about

 

[caligirl85]

I'm so impressed with these updates your commitment is amazing

 

[Shrine]

excellent volume I like how you hit your legs hard

 

[Zyglamail]

another fantastic update keep it up

 

[Arabian]

we love to see your success and the way you're pushing