Approved Log Hearin training Log

[Hearin]

you're showing how it's done every time you step into the gym

Trying to

 

[Hearin]

thank you for sharing this training and this diet

 

[Hearin]

great job on this you put in some amazing effort

Thanks

 

[Hearin]

you are one of the best for motivation

Thanks

 

[Hearin]

great week of training as always

Thanks

 

[Hearin]

this is one of my favorite logs very inspirational

Thanks

 

[Hearin]

Workout #3: Upper Body (November 4)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 78 lb

Flat Bench Press - 3x20, 15, 12 - 79 lb

DB Lateral Raise - 3x20, 15, 12 - 30 lb

Hammer DB Curl - 3x20, 15, 12 - 32 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 35 lb

Abdominal Air Bike - 3x20, 20, 20

Diet
Day 106 (November 4)

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 #4: Lower Body (November 5)

Dumbbell Sumo Squat - 3x20, 15, 10 - 55 lb

Deadlift - 3x20, 15, 10 - 109 lb

Dumbbell Step-Up - 3x20, 15, 10 - 25 lb

Hip Abduction - 3x20, 15, 10 - 64 lb

Seated Calf Raise - 3x20, 15, 10 - 63 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet
Day 107 (November 5)

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