Approved Log Hearin training Log

[Hearin]

I've seen a lot of women do the air bikes that really works the core really well.
Keep up the good work.

Yes. Air bikes are great for core strengthening, thanks

 

[Hearin]

keep up the good work on this hard-boiled, eggs are simple to make and they're very nutritious.

Thanks

 

[Hearin]

Fellow sister, you are motivating me every day to push things.
I also love the supplements and the way you're adding the beta alanine and other supplements,

I'm so touched. Thank you

 

[Hearin]

Good job on the diet.
Grilled fish potatoes in quinoa.
And then you're also adding green beans and chicken with tomato salad, very scrumptious.

Thanks

 

[Hearin]

You're making the food look delicious and you're all so keeping it very healthy and nutritious.

Thanks

 

[Hearin]

Nice little meal there with the shrimp, chickpeas, rice and vegetables.
Very healthy mix of foods.

Thanks

 

[Hearin]

Workout #4: Lower Body (December 10)

Dumbbell Sumo Squat - 3x20, 15, 10 - 65 lb

Deadlift - 3x20, 15, 10 - 119 lb

Dumbbell Step-Up - 3x20, 15, 10 - 35 lb

Hip Abduction - 3x20, 15, 10 - 74 lb

Seated Calf Raise - 3x20, 15, 10 - 73 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet

Day 127 (December 10)

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 sweet potato and asparagus

Supplementation

creatine monohydrate: 3 g a day

beta-alanine: 3 g a day

 

[Hearin]

Workout #1: Upper Body (December 12)

Incline DB Press - 3x20, 15, 12 - 52 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 88 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 82 lb

Alternate DB Curl - 3x20, 15, 12 - 42 lb

Lying Triceps Extension - 3x20, 15, 12 - 74 lb

Cardio: 20-30 mins

Diet
Day 128 (December 12)

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, potatoes 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 #2: Lower Body (December 13)

Goblet Squat - 3x20, 15, 12 - 52 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 91 lb

Leg Press - 3x20, 15, 12 - 121 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 79 lb

Seated Calf Raise - 3x20, 15, 12 - 63 lb

Crunches - 3x20, 15, 12

Diet


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 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

 

[Hearin]

Workout #3: Upper Body (December 16)

Wide Grip Lat Pull Down - 3x20, 15, 12 - 88 lb

Flat Bench Press - 3x20, 15, 12 - 89 lb

DB Lateral Raise - 3x20, 15, 12 - 40 lb

Hammer DB Curl - 3x20, 15, 12 - 42 lb

Lying Straight Bar Tricep Extension - 3x20, 15, 12 - 45 lb

Abdominal Air Bike - 3x20, 20, 20

Diet

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

 

[Hearin]

Workout #4: Lower Body (December 17)

Dumbbell Sumo Squat - 3x20, 15, 10 - 70 lb

Deadlift - 3x20, 15, 10 - 124 lb

Dumbbell Step-Up - 3x20, 15, 10 - 40 lb

Hip Abduction - 3x20, 15, 10 - 79 lb

Seated Calf Raise - 3x20, 15, 10 - 78 lb

Exercise Ball Crunch - 3x20, 15, 10

Diet

Day 131 (December 17)

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 #1: Upper Body (December 19)

Incline DB Press - 3x20, 15, 12 - 52 lb

Bent-Over Barbell Row - 3x20, 15, 12 - 88 lb

Smith Machine Shoulder Press - 3x20, 15, 12 - 82 lb

Alternate DB Curl - 3x20, 15, 12 - 42 lb

Lying Triceps Extension - 3x20, 15, 12 - 74 lb

Cardio: 20-30 mins

Diet
Day 132 (December 19)

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, potatoes 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 #2: Lower Body (December 20)

Goblet Squat - 3x20, 15, 12 - 57 lb

Stiff Leg Deadlift - 3x20, 15, 12 - 96 lb

Leg Press - 3x20, 15, 12 - 126 lb

Curtsy Lunge Pulse - 3x20, 15, 12 - 84 lb

Seated Calf Raise - 3x20, 15, 12 - 68 lb

Crunches - 3x20, 15, 12

Cardio: 30 mins

Diet

Day 133 (December 20)

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 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

 

[CEO]

Sister, you are showing that you don't have to work out at a meathead gym to get in a good workout.

 

[ROIDDERS]

Really respect the style of training.

Sumo squats are perfect. You don't need a squat rack.

 

[chesty]

I'm gonna do those squats myself.

Great way to really hit it.

 

[Ulter]

Thanks for taking the time to show us what you're putting together for your smoothie blend.

I like raw oats as well.

 

[e2]

Work out looks really solid.
I can tell on those curls, you're not cheating and you're really isolating the muscle correctly.

 

[2Thick]

Nice solid job. I like the Greek yogurt with berries and nuts.
It's a nice snack and makes me hungry.

 

[Vadim Fedorov]

One of the things I like about you is that you put together a nice protein shake meal.
That's really cool. I like the grilled chicken and bean and tomato salad.