Approved Log Hearin training Log

[Hearin]

yeah I definitely like the healthy options you're putting together

thanks

 

[Hearin]

pictures look fantastic I like how you post them up

thanks

 

[Hearin]

nice job on the exercises thank you

 

[Hearin]

Workout #4: Lower Body (October 8)

Dumbbell Sumo Squat - 3x20, 15, 10 - 50 lb

Deadlift - 3x20, 15, 10 - 104 lb

Dumbbell Step-Up - 3x20, 15, 10 - 20 lb

Hip Abduction - 3x20, 15, 10 - 59 lb

Seated Calf Raise - 3x20, 15, 10 - 38 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet
Day 93 (October 8)

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 (October 10)

Incline DB Press - 3x20, 15, 12 - 32 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 70 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 63 lb

Alternate DB Curl - 3x20, 15, 12 - 22 lb

Lying Triceps Extension - 3x20, 15, 12 - 54 lb

Cardio: 20-30 mins

Diet
Day 94 (October 10)

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 g a day

citrulline malate: 8 g a day

caffeine: 2 cups

omega-3 supplements

 

[Hearin]

Workout #2: Lower Body (October 11)

Goblet Squat - 3x20, 15, 12 - 37 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 76 lb

Leg Press - 3x20, 15, 12 - 106 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 64 lb

Seated Calf Raise - 3x20, 15, 12 - 48 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet
Day 95 (October 11)

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

 

[Hearin]

Workout #3: Upper Body (October 14)

Wide Grip Lat Pull Down - 3x15, 12, 10 - 73 lb

Flat Bench Press - 3x15, 12, 10 - 74 lb

DB Lateral Raise - 3x15, 12, 10 - 25 lb

Hammer DB Curl - 3x15, 12, 10 - 27 lb

Lying Straight Bar Tricep Extension - 3x15, 12, 10 - 30 lb

Abdominal Air Bike - 3x15, 15, 15

Diet
Day 96 (October 14)

Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread

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 (October 8)

Dumbbell Sumo Squat - 3x20, 15, 10 - 50 lb

Deadlift - 3x20, 15, 10 - 104 lb

Dumbbell Step-Up - 3x20, 15, 10 - 20 lb

Hip Abduction - 3x20, 15, 10 - 59 lb

Seated Calf Raise - 3x20, 15, 10 - 38 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet
Day 97 (October 15)

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

 

[wootoom]

heck of a job on this training

 

[Vadim Fedorov]

you are inspiring so many people with this log

 

[2Thick]

I love to see your continued success it makes me happy

 

[e2]

keep up the good work and keep grinding

 

[Ulter]

you are doing an amazing job keep it up

 

[chesty]

thanks for including the workouts they're very simple to follow

 

[ROIDDERS]

very nice work you're diet and nutritions on point

 

[CEO]

sister you are impressive on every update you're my champion

 

[Hearin]

heck of a job on this training

Thanks

 

[Hearin]

sister you are impressive on every update you're my champion

 

[Hearin]

very nice work you're diet and nutritions on point

Thanks

 

[Hearin]

thanks for including the workouts they're very simple to follow

Thanks