Approved Log Hearin training Log

[BookerTNY]

this is a very motivational log we love it

 

[sambee38]

lots of good things happening here I like how you hit your chest and your arms perfect

 

[Austin316]

I'm definitely late to this log and it's amazing to see these updates you are committed 100%

 

[Hearin]

Workout #2: Lower Body (September 13)

Goblet Squat - 3x20, 15, 12 - 32 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 71 lb

Leg Press - 3x20, 15, 12 - 101 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 59 lb

Seated Calf Raise - 3x20, 15, 12 - 43 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet
Day 80 (September 13)

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]

lots of good things happening here I like how you hit your chest and your arms perfect

Thanks

 

[Hearin]

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

Thanks

 

[Hearin]

another fantastic update keep it up

Thanks

 

[Hearin]

excellent volume I like how you hit your legs hard

Thanks

 

[Hearin]

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

Thanks

 

[Hearin]

you are showing us all what heart is all about

Thanks

 

[Hearin]

this is a very motivational log we love it

Thanks

 

[Jayne Scott]

Nice work @Hearin

 

[Hearin]

I'm definitely late to this log and it's amazing to see these updates you are committed 100%

TY

 

[Hearin]

Nice work @Hearin

TY

 

[Hearin]

Workout #3: Upper Body (September 16)

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 81 (September 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

 

[Hearin]

Workout #4: Lower Body (September 17)

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 82 (September 17)

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

 

[Jayne Scott]

Workout #4: Lower Body (September 17)

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 14018

Diet
Day 82 (September 17)

Breakfast: Greek yogurt with whole grain granola and berries
View attachment 14019
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

Great one

 

[Hearin]

Workout #1: Upper Body (September 19)

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

Bent-Over Barbell Row - 3x20, 15, 12 - 65 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 83 (September 19)

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

 

[Jayne Scott]

Workout #1: Upper Body (September 19)

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

Bent-Over Barbell Row - 3x20, 15, 12 - 65 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

View attachment 14064

Diet
Day 83 (September 19)

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

Nice one

 

[Hearin]

Workout #2: Lower Body (September 20)

Goblet Squat - 3x20, 15, 12 - 32 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 71 lb

Leg Press - 3x20, 15, 12 - 101 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 59 lb

Seated Calf Raise - 3x20, 15, 12 - 43 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet
Day 84 (September 20)

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 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements